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Pregnancy Fitness


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Table of Contents

Part I. Understanding Your Body Through Pregnancy Chapter 1. Effects of Pregnancy on the Body Chapter 2. Get Fit for Birth Chapter 3. The Pelvic Floor: The Foundation of the Core Chapter 4. The Abdominals: During Pregnancy and Beyond Part II. Exercises to Prepare and Recover From Birth Chapter 5. Stretching Techniques Chapter 6. Strengthening the Core Chapter 7. Strength and Endurance for the Upper Body Chapter 8. Strength and Endurance for the Lower Body Chapter 9. Functional Movement for Motherhood Part III. Sample Programs for Each Phase of Pregnancy Chapter 10. Choosing Your Program and Level of Fitness Chapter 11. First Trimester Workouts Chapter 12. Second Trimester Workouts Chapter 13. Third Trimester Workouts Chapter 14. Fourth Trimester Workouts

About the Author

The authors are three highly qualified women's health professionals who are passionate about helping women improve their prenatal and postnatal fitness. After years of training individuals and running successful independent businesses, they started Bellies Inc., a global company dedicated to helping educate and empower women in their pregnancies, births, and recoveries. They bring to this book both their shared interest of helping women understand prenatal and postnatal fitness and their unique professional experience. Julia Di Paolo, Reg. PT, received her physiotherapy degree from the University of Ottawa in 1997. Her practice is focused on the preconception, prenatal, intrapartum (labor and delivery), and postpartum stages and on all types of pelvic floor dysfunction at any stage of a woman's life. Over the years, Di Paolo has established herself as the go-to physiotherapist in Toronto for pelvic health and recovery from diastasis rectus abdominis (DRA). Di Paolo teaches courses on diastasis rectus abdominis for personal trainers, allied health professionals, and pelvic health physiotherapists. She has presented on DRA and the pelvic floor at the conferences of the Association of Ontario Midwives, the Ontario Physiotherapy Association, canfitpro, and the Certified Personal Trainer Network (CPTN, formerly Canadian Personal Trainers Network). Samantha Montpetit-Huynh received her fitness leadership certificate from Seneca College in 2002. She has been a personal trainer for over 15 years, focusing on pregnancy and postpartum fitness. She is also certified as a fitness for fertility specialist. Samantha is known extensively in her field and has appeared on Breakfast Television, CTV News, Canada AM, CHCH, and Rogers Daytime. She was also the resident fitness expert on the Marilyn Denis Show, an award-winning lifestyle show seen across Canada, from 2013 to 2017. Samantha also helped to create the Today's Parent Healthy Pregnancy Guide. Kim Vopni holds a bachelor's degree in psychology from the University of Western Ontario and a postgraduate diploma in health and fitness from Simon Fraser University. She has more than 15 years of skilled experience and is certified as a personal trainer, prenatal and postnatal fitness consultant, and fitness for fertility specialist, and she is a hypopressive method instructor. Kim is a passionate speaker, educator, and promoter of pelvic health and is known as the Vagina Coach.


"Pregnancy Fitness will help you stay fit and feel your best throughout your pregnancy. After the blessed event, the advice offered here will ensure your healthy post-pregnancy return."Tosca Reno, BSc, BEdNew York Times-Best Selling Author and Creator of the Eat Clean(R) Diet "If you are pregnant or work with pregnant women, this is a MUST READ!"Ramona Braganza Owner of 3-2-1 Fitness and Nutrition, Fitness Expert, and Celebrity Trainer "This is the only book you'll need if you are thinking about getting pregnant, are pregnant, or are looking to get back in shape after delivery. Packed with expert advice and plenty of stretching, strengthening, and functional exercises for every trimester, you'll feel and look great throughout each trimester and beyond."Angie Campanelli TV Host and Producer, Huffington Post Blogger, and Mother of Two "Great information from genuine experts in their field! Truly useful evidence-based guidance for women exercising and staying active during pregnancy, with a focus on core and pelvic floor health and function. This is practical, educational, and truly functional information. A great book for all women wanting to stay active and strong during pregnancy and beyond."Wendy Powell Founder of MUTU System

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