Contact — Sustain | Prenatal & Postnatal personal training

Questions?
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Phone
(585) 329-1345

Email
clairvangorp@fitsustain.com

Sustain

Pre/Postnatal Personal Training

To all the mamas looking to stay active this summer (with or without your little one in tow) I have a few options for you! ⤵️ ✨ for postpartum mamas: starting June 5 I am leading a postpartum strong 6 week series with @capellayoga we kick off the series on May 22 with a meet & greet and diastasis checks by a local pelvic floor PT! ✨ for all mamas (pregnant and/or postpartum) I will be leading a strength workout + social hour at @trilliumcanton every Monday beginning July 8th in conjunction with @southshoremomsclub I don’t know about you but this 70 degree day has me so excited to get moving with you all this summer 💪🏼☀️ check the links in my bio for details on both and message me with any questions. Can’t wait to see you and your little ones this summer in the south shore! #postpartumworkout #prenatalworkout #mamastrength #momcommunity #southshorema #momsfitness #prenatalfitness #prentaltrainer #postpartumtrainer

I’m 4 weeks postpartum with baby #2 today! Here’s how I’ve fit in movement over the last 4 weeks and what I’m prioritizing this early on ⤵️ ➡️ variations of diaphragmatic/ 360 breathing to encourage proper pelvic floor function & slowly strengthen my core ▶️ upper body stretches and mobility of my thoracic spine to help combat feeding positions and baby wearing ▶️ mobility and stretching of the hips/ glutes / adductors ▶️ daily walks with the fam for my sanity + fresh air ! Looking forward to starting with my pelvic floor PT (@dr.caitymorris) in a few weeks and building back strength in my upcoming postpartum series @capellayoga starting June 5! Check the link in my bio for details. #postpartumfitness #postpartumjourney #postpartumhealth #postpartumstrength #southshorema #momsofmassachusetts #momoftwo #momofboys #personaltrainer

One whole week as a mom of two ‼️😵&zwj;💫🥰
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#momlife #boymom #momoftwo #newborn #postpartumjourney

One whole week as a mom of two ‼️😵‍💫🥰 . . . #momlife #boymom #momoftwo #newborn #postpartumjourney

I am so excited to announce my 6 week postpartum strength program for moms 6 weeks to 8 months postpartum. Join me at @capellayoga starting June 5th through July 17th (no classes the week of July 4) for a 6 week program designed to ease you back into strength training post baby. What is included: ➡️ a diastasis recti screening with a pelvic floor PT ➡️ 45 minute postpartum strength class every week ➡️ an at home postpartum strength workout each week ➡️ 6 yoga classes at Capella over the course of the series ➡️ 2 mom and me yoga classes ➡️ discussions with a new postpartum vendor each week Get early bird pricing at the link in bio until 3/25 *babies are welcome!

These are the movements I am prioritizing at 38 weeks pregnant & why ⤵️ ➡️ hip shifting; to help open the back of the pelvis and back of the glutes to release tension and tightness as I approach delivery ➡️ 90/90 variations & reaches; to open/stretch the hips and move through internal and external rotation. Adding the cross body reach creates space through my side body starting at the hips ➡️ variations of internal rotation; also helps to open the pelvis and practice an optimal labor position. i have been intentional about incorporating internal rotation into my prenatal training throughout this pregnancy so my body is comfortable in this position come delivery day ➡️ wall supported squat with breath work; practicing the 360 breathing I plan to incorporate throughout labor and pairing that with movement I feel much more prepared as I approach my due date this time around by specifically incorporating this type of movement into my program. Thanks to the knowledge I have gained through my own certifications and courses, guidance from other knowledgeable practitioners in this space such as @emsnell, @wellesthealth and the direction of my own pelvic floor PT @caity_m_ (who’s local to south shore and I cannot recommend enough!)

Using these photos to remind me of how cute he is during these toddler phases that are totally normal. Sometimes you just have to laugh at the reality of it all 🤪 🙋🏻‍♀️ raise your hand if your a parent and your “routine” looks like this majority of the time #morningroutine #parenting #toddlermom #momlife #reality

Four resistance exercises for managing pelvic girdle pain in pregnancy and postpartum ⤵️ ➡️Reverse lunge with row- activates the lat to the opposite side glute across the SI joint to promote stabilization [with or without weight] ➡️Pallof press with rotation -helps to stabilize across front pelvic joint + core rotation ➡️Split squat w/ rotation- single leg stability for glute med strength as well as quad strength [with or without weight] ➡️ Single leg glute bridge with opposite arm pull over- works the posterior sling to help stabilize the SI joint

Join me any Sunday until March 17 @capellayoga for a prenatal strength class designed to keep you strong and healthy in pregnancy and prepare you for birth! If you are looking for a strength class that is designed specifically for pregnancy, this is it! Workout alongside women in a similar stage of pregnancy 🤰🏻 This followed up by a prenatal yoga class too! Build your mom community, strength and relaxation all in one afternoon. We can’t wait to meet you! Sign up at capellayoga.com 🫶🏻 * you do not need to sign up for the entire series, you can sign up for individual classes too

I’m nearly 30 weeks 😱 and feeling good in my strength workouts. My priorities will start to change as I get closer to my due date. Here’s what I’m prioritizing now & why⤵️ ➡️ core; mostly standing core these days as it’s the most comfortable for me as my belly is getting to its biggest. Variations of pallof holds and presses will be my go to this trimester along with carry variations to get me ready to have my hands full with a toddler & a baby in a car seat! ➡️ reverse lunge with row, you can row at the top or the bottom of the row to work your posterior oblique sling that activates the lat to the opposite glute across the SI joint. This will support proper stabilization of the joint and can help with any pelvic pain you may be experiencing at this stage of pregnancy. ➡️ internal rotation will be a priority in my 3rd trimester as well to support opening of the pelvis. This can be achieved in many variations and here I show a step up with rotation. The third trimester can bring an exciting shift to your training as you are now approaching that finish line and can takes these next few weeks to prep for not only a strong birth but a birth you can be in control of and feel empowered to take on 💪🏼 #thirdtrimester #prenatalstrengthtraining #prenatalworkout #prenatal #prenataltrainer #momstrength #birthprep

Third trimester upper body strength: how & why I’m prioritizing the posterior chain ⤵️ Maintaining a strong back should always be a priority in your training, but especially so in pregnancy and postpartum as the changes in our bodies and our day to day activities leave us vulnerable to poor posture. Incorporate various forms of rows, pull downs, flies, etc. to build those muscles and prepare for motherhood 🤰🏻💪🏼 #pregnancyworkout #pregnancystrengthtraining #thirdtrimester #upperbodyworkout #posture #postpartumfitness #postpartumstrengthtraining #prenatalpersonaltrainer #momstrong

Questions?I am here to help.

Sustain

Questions?
I am here to help.