Developing movement awareness and core strength that empowers ALL women on their motherhood journey.
These workshops are for you if you:
have a newborn & want guidance resuming activities
have toddlers and/or older kids and your pelvic floor complaints aren’t just going away like you thought they would
have back pain, pelvic instability, hip pain, upper back stiffness that isn’t resolving
want to level up on your fitness with yoga, pilates, running, lifting weights, and more
want to prepare your pregnant body for labor and get a jumpstart on postpartum
Start with a Pelvic Floor and Core 101 workshop. There is 1 for mamas and 1 for pregnant mamas.
You will learn the basics of proper movement, posture, and core and pelvic floor activation.
You can then drop in to a Movement Bootcamp class to continue building strength and preparing for more strenuous activities.
Workshop For Mamas
You may take this course at any point after having kids, from 2 weeks to years later.
No matter where you are in your motherhood journey or what your fitness level is, this is for you. Everyone must start by learning about their body and how to engage their muscles properly and every exercise can be tailored to you. If you are only a few weeks postpartum, do not worry because a significant portion of the workshop focuses on breathing with small, controlled movements. If you have been several years into your fitness journey and want to take it to the next level, these small corrections will have a significant impact on your strength. Whether your sport is lifting the kids, running a marathon, or squatting at the gym, you will learn the fundamental principles of movement to support your body’s needs.
Improve core, hip and pelvic floor strength and function
Improve diastasis, prolapse, and other pelvic floor dysfunctions
Increase mobility in chronically tight areas
Reduce upper and lower back pain
Decrease risk of urine leakage due to strained pelvic floor muscles
Assess your own diastasis and get tips to heal it
Education on anatomy of core and pelvic floor
Learn how to properly lift weights and carry your kids
Save time – learn how to do exercises with your current daily routine
Connect with other moms
Tuesday, 23 January, 19:30 – 21:00 at The Movement Recipe
Sunday, 10 March, 08:30 – 10:00
Workshop For Pregnant Mamas
You may take this course at any time in your pregnancy, from 8 to 42 weeks.
The workshop starts by emphasizing anatomy, breathing, and their connection to labor and posture. Then it builds with functional movements (like a squat), movements you can do to prepare your body for labor, labor position suggestions, and what is recommended in your first few days and weeks postpartum.
You will gain tools to reconnect with your body after the baby is born.
- Learn safe movements you can do now to help align your body and create an optimal environment for baby
- Improve core, hip and pelvic floor strength and function
- Reduce aches and pains associated with pregnancy
- Education on anatomy of core and pelvic floor
- Learn breathing techniques and exercises to prepare you for labor
- Prepare for postpartum and learn what you can do in the first few weeks after your baby is born.
- Connect with other pregnant moms
Saturday, 2 December, 16.00 – 17.30 at The Movement Recipe
Tuesday, 13 February, 19:30 – 21:00 at The Movement Recipe
Sunday, 10 March, 10:15 – 11:45 at Praktijk Onder de Linde
Workshop size is limited to to create an intimate atmosphere and give moms the individual attention they need to share, learn and heal.
Your health investment: €55 for the workshop, including homework, informative handouts, and instructional videos
Verloskundige Praktijk Onder de Linde
The Movement Recipe