Welcome to our specialist pregnancy and postnatal personal training program, designed to help women regain fitness levels and body shape after birth. Exercise in confidence at this important time in your life with bespoke personal training for both pregnancy and postnatal fitness. Your consultation is free, and within this we’ll assess your fitness, and then personalise a fitness routine and meal plan designed to give you everything you need to safely and effectively help you get back to the level of fitness you are aiming for.

Written by

Chris Nicklin is a certified Personal Trainer with over 7 years' experience, and the owner of Nxtep Personal Training. Chris qualified from Edge Hill University with a Bachelor of Science (BSc) degree in Sports Coaching and Performance Development, and has delivered over ten thousand one-to-one Personal Training sessions.

Updated 01/9/2023

With our expert guidance, you will be able to exercise in confidence throughout your pregnancy without worrying that your activity will be harmful to your baby. Your personal fitness journey will be adapted to take account of the changes to your body and your baby’s development through each trimester. Our prenatal and postnatal personal training packages are designed to keep you active throughout pregnancy and after your child is born, helping you stay in shape. You’ve got nothing to lose, so why not give us a call and get started today?

 

Check out our great Google reviews!

Sarah RaoSarah Rao
07:30 30 May 24
A EA E
20:41 07 May 24
The “personal trainer” at this establishment is very unprofessional and will fat shame people. I do not recommend you will be judged.Edit: No email was left to contact. Leave an email so we can discuss further thank you.
Paul CorriganPaul Corrigan
12:26 10 Mar 24
Sadly I'm leaving the area and would love to take Nxtep with me. I attend the small classes. Chris has created a unique venue that would be hard to match anywhere. The environment is warm and friendly. The sports science work that Chris does behind the scenes to prepare the classes is immense, so that we don't have to worry about it. Just plug and go. Though education is always at hand if required. The classes can be hard work (results driven) but always fun. The equipment is of the highest standard. I've always been around sports but have never experienced anything so positive and rewarding. At 57 there is no way I would ever have thought I'd lift such heavy weights or complete these vigorous exercises. Chris gets you there incrementally and safely but always with great humour. He uses a truly interactive App that plots your progress. A fitness App that actually works, who knew!!Also the clients are lovely and incredibly supportive of each other. Well bloody done Chris!
Aidan McGearyAidan McGeary
07:50 27 Feb 24
Over the past alomost 3 years, Nxtep has been central to my personal growth. Chris and his clients make up a fantastic community of people who have helped me develop in many ways. No one lifts a single kg on my behalf or runs a step for me, but as part of a positive and nurturing environment I have been able to consistently, week in, week out, exceed my expactations of what I am capable of. The Physical and mental benefits I have experienced since being a part of this community have been game changing and I owe them a great deal. Aidan.
Alana McgladeAlana Mcglade
17:44 20 Feb 24
Chris has been absolutely amazing at supporting me on my fitness journey. Everything is tailored to the individual so it suits everyone no matter what stage you're at. There's a really supportive environment that I haven't experienced elsewhere and the flexibility Chris has shown to me when needed has been amazing. Would never go anywhere else now!
Ashleigh PattersonAshleigh Patterson
20:07 18 Feb 24
CHRIS AND LUCA YOU ARE AMAZING AT WHAT YOU DO.At one point i couldnt walk up the stairs... after been hospitalized and locked in a room for nearly a month at pinderfields I was diagnosed with severe asthma to been under observation for COPD at 30 years old and still living everyday with it now, I decided to make a change. I moved to Cheshire I joined @nxtepknutsford and in a matter of months I was competing at @turfgames with the gym familyI cannot thank everyone enough who has been on my journeyNow at 32 I can lift 110kg on a deadliftI can run .... some sort of distance and always improving as much as my lungs will carry me.Never give up and push to be betterWe saw. We came. I conquered! 🏆
Steven ThompsonSteven Thompson
07:40 15 Feb 24
The model works for me , small group of less than 6 with a dedicated trainer . Have used gyms for many years but this model works for me . Complete professional instruction at all times . All about correct technique and protecting back etc . Plus there is no escape - maximising every session and getting maximum benefits . A real community approach .
deborah walkerdeborah walker
10:08 12 Feb 24
Always a great session with Chris .Come away feeling fab
Iain FountainIain Fountain
12:04 06 Feb 24
Have been training regularly each week since October at Nxtep and just wanted to give some feedback on my experience which has been nothing short than excellent. Chris, Luca and the team have provided one and one expertise, techniques, dietary plans to help with weight loss, build lean muscle and improve fitness. Can’t shout their praises enough. Good job Nxtep.
Hannah ThrelfallHannah Threlfall
14:10 10 Nov 23
I signed up for the 6 week body transformation initially to help me get my pre baby body back after gaining a lot of weight through pregnancy. I lost 8.6kgs in the 6 weeks and have since renewed my membership to continue with my progress and I’m almost down 10kgs in total only 2kgs away from my pre pregnancy weight. I have always hated going to the gym and would dread going initially but now I am 8 weeks in, training 3x per week and feeling fitter and much happier in myself it is something I definitely want to continue. I feel it has really changed my lifestyle and I am making healthier choices everyday with a much more positive outlook, my family have commented that the old Hannah is back as before I felt I’d lost myself since becoming a mum for the first time. Chris and Luca are incredibly knowledgeable about anatomy which was very important to me after having a C-section and I have seen huge improvements in my core and lower back stability. I am also enjoying the new friends I am making from the sessions and never thought I’d say it but I’m looking forward to continuing the training long term and being in the best shape of my life!!
Katie MorrisKatie Morris
08:05 15 Sep 23
I've really enjoyed the community at Nxtep. I've never been this thrilled get up before 7am to attend the gym. Chris and Luca are brilliant and I feel I've come so far in the year since I started coming. Looking forward to more progress and the pride that comes with working hard
Lesley SneesbyLesley Sneesby
08:04 15 Sep 23
Thank you Chris and Luca for your amazing help, guidance and support in such a welcoming environment at Nxtep
MerelMerel
15:47 03 May 23
I initially joined Nxtep to get a better grip on my fitness levels after yo-yoing for years with sporadic classes and runs. It was an excellent decision as the sessions are three times a week which quickly got me in a good rhythm. Chris and Luca are both fantastic and very patient with a newbie like myself who had never lifted weights before. They have really helped me understand fitness and weight lifting a lot better. They also adjusted any exercises based on my capabilities as I had an injured shoulder for a while, and with the rehab exercises they gave me that’s now back to normal. I can’t recommend Nxtep enough!
CharlotteCharlotte
15:38 04 Aug 22
I've been working with the guys at Nxtep for about a year now; I originally joined thinking it would be a short-term thing to lose weight for my wedding.A year later and I'm married, 12kg lighter than when I first started, lifting much heavier weights and am in much better shape in general. Chris and Luca have been amazing with my training; they always challenge me to try new things and to push further, which is really helpful for someone who's training has always seemed to plateau in the past.They've also taught me about health and fitness as a lifestyle; there's so much more to it than lifting some weights or constantly being on a diet, and they always keep things new, fun and flexible. They're also really helpful and approachable guys; I've messaged them lots of times to ask for training tips and advice when I'm going to the gym outside of training hours, and they're always more than happy to help.
Jackie KingJackie King
19:38 17 May 22
I first met Chris in January 2020. I was 12 weeks pregnant with my first child. As a trained dancer, and teacher I was hoping to maintain my levels of fitness whilst minimising the risks of my pregnancy. My early dance training concentrated on training my limbs, while often neglecting my ‘centre’ or ‘core’. It wasn’t until a back injury in 2012 due to weak lower back muscles that my approach to training changed. When I first found out about my pregnancy, I worried about my back and how to keep it strong.Chris helped me through my pregnancy teaching me safe ways of keeping my core strong, helping with my postural alignment as well as addressing some muscular imbalances that I wasn’t aware I had. Most importantly, Chris gave me the confidence to continue training through pregnancy. I knew I was in safe hands. Chris is phenomenally knowledgeable in how our bodies work.May 2022, I am currently pregnant with my second child and still continuing to train with Chris at Nxtep. Luca has also joined the team and is a fantastic addition. They are a great team, and I am very lucky to be trained by them both. I would highly recommend anyone thinking about pre or post natal pregnancy training to consider Nxtep.
Sean WSean W
12:09 02 Apr 22
Before starting at Nxtep I would go through a cycle of starting to get fit, injuring my back, then avoiding exercise for fear of making it worse. The same happened when I started here, with my over eagerness to improve leading to the same old injury. Chris and Luca kept me motivated and coached me through the recovery process, allowing me to strengthen the areas susceptible to injury and enabling me to carry on where I’d previously have given up. Now I’m lifting ~100kg more than when I first started and the past few years of persistent back injury seem a distant memory. The guys have helped me with my nutrition, my outlook and overcoming what I previously thought I couldn’t. I can’t thank them both enough!
Paul KennedyPaul Kennedy
22:59 05 Nov 21
I’ve been working with Chris and the team at Nxtep, and the initially just wanted to get stronger and fitter somewhere local when the gym near work was no longer an option due to the pandemic. I know feel really confident handling weights and my diet. I recently saw myself in a film from before I started at Nxtep and other people couldn’t recognise me from me who didn’t know me well so, it definitely works! Highly recommended.
Jordan CraigJordan Craig
20:45 05 Aug 21
Training at Nxtep during Covid was tricky but Chris and Luca made it work! Started with training outdoors in the carpark before we were allowed to move indoors, it was always fun and I feel I made real progress.It never felt just like a business and always felt more caring, I was also doing it as part of my DofE to which Luca/Chris were very helpful with.I've had to stop due to other focuses in life but I've got some real fond memories of the time and am hoping to go back later if I can!
ryan unwinryan unwin
20:29 28 Jul 21
Great personal trainer, his sessions are great and really push you into great mindset to achieve your goals, great knowledge of the body aswell! Would definitely recommend!!
David VDavid V
17:54 22 Oct 20
Wanted to improve all round fitness especially strength and conditioning so contacted & met with Chris.....was very impressed with his approach and was motivated to getting started & looking forward to the challengeChris was fundamental to me in making the nutrition and exercise changes required to achieve goals.... inspiring, motivational, encouraging & supportive he is great to work with......regular tracking & updates help me to stay focused..... Chris is easy to get along with and the sessions are challenging but enjoyable.....
prenatal personal training

Pre natal Personal Training

  • Maintenance of cardio-vascular fitness
  • Maintenance of a healthy body weight
  • Improved circulation
  • Preparation for labour and assistance in post natal recovery
  • Improved glycemic control in cases of gestational diabetes
  • Helps keep blood pressure in check
  • Reduced risk of lower back pain due to improved core stability

In addition, research suggests that active women who continue with regular exercise throughout their pregnancy will feel better, have shorter labours with fewer complications and recover more rapidly. Many common complaints of pregnancy including fatigue, varicose veins and joint swelling are significantly reduced in women who exercise.

Postnatal Personal Training

Apart from regaining your figure, which is the focus of most women, there are many benefits to undertaking a specific postnatal recovery programme. With the guidance and supervision of your trainer, you will be reassured that you are performing appropriate exercises, at the right intensity with the correct technique.

The benefits to be gained by exercising post-pregnancy include:

  • Improved posture
  • Increased stamina and energy
  • Increased metabolic rate
  • Increased weight loss
  • Increased self-confidence

Your Pregnancy Personal Exercise Programme will include specific exercises to reduce abdominal muscle separation (a common experience for pregnant women) and to strengthen the pelvic floor which will have long term health benefits.

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Nutrition Advice During Pregnancy

Apart from exercise tuition, your trainer will be able to give nutritional advice and guidance to help you make the right food choices to stay healthy during pregnancy. This is an important aspect of looking after yourself and your baby and to get the maximum benefit from your exercise program.

Pregnant women don’t actually have to eat for two and you should not start piling food on your plate that you would normally consider unhealthy when not pregnant. The best approach is to maintain a healthy, well-balanced diet during your pregnancy, and don’t use it as an excuse to overeat. During your pregnancy, you actually only need to consume around 200 calories extra to provide enough for both yourself and your baby.

At Nxtep, you are our focus and you can be assured of our care and attention at all times. Our pleasant, luxurious and completely private studio ensures that you will enjoy exercising during this incredible journey you are on.

 

About Pregnancy Personal Training

Our prenetal and postnatal personal training packages are designed to give you everything you need to safely remain active during pregnancy, prepare your body for childbirth and feel confident again post-birth. But the training will be different pre-and post birth, which I’ll explain below.

What Is Prenatal Personal Training?

During pregnancy, many changes occur to your body during pregnancy as it adapts and provides your baby with everything they need. Hormones begin to flood your bloodstream from the first weeks, to prepare you and your baby for birth. Due to this (and many other things) pregnancy can feel overwhelming – but eating healthily and exercising will not only help you maintain a healthy weight and a good level of fitness, but it will also produce endorphins (AKA the happy hormone), making you feel better about yourself and life in general, which can only be a good thing for your wellbeing and your baby’s health.

Your personal trainers are available to work with you during each and every stage of pregnancy to ensure that you are exercising safely both for you and your baby.

We can start your pre-natal training program whenever it is convenient for you. The degree of intensity will be determined by a variety of criteria, including:

Your initial consultation will cover all of the above, which will then be used to create a training regime for you.

prenatal personal training

 

What does prenatal fitness training involve?

Using functional training and strength exercises, we will work with you throughout your training sessions to tone and strengthen areas that may become weaker during pregnancy, such as your core, pelvic floor, hips and your glutes. We’ll also look at your eating habits and make any necessary adjustments to improve your health. Weight loss may be a goal for some, but it must be done cautiously during pregnancy to prevent affecting your baby’s growth.

Our personal trainers specialise in pregnancy fitness, so they can help you deal with any unexpected aches and pains that arise along the way, focusing on places you’ve probably never considered before, all to help you prepare for the most crucial and wonderful day of your life. Your training levels and intensity will of course change as your pregnancy progresses, but our fitness specialists will be there to advise you every step of the way.

Is it OK to exercise while pregnant?

Yes, light exercise is not harmful to your unborn child. While pregnancy is not really the time to begin marathon training, the traditional attitude that pregnant women should sit on their hands and live a static lifestyle, barely leaving the sofa, is no longer valid. It is now generally accepted that maintaining an active and healthy lifestyle throughout pregnancy has a number of positive effects on the health of both the mother and the child.

Lack of physical activity in fact, is believed to carry more risk than exercise, as it can lead to increased lower back pain and even incontinence. We advise women to maintain a regular active lifestyle and to continue performing the kind of light exercise they were doing before to becoming pregnant, such as jogging, yoga, and swimming.

If you haven’t been active before, it’s not a good idea to start doing rigorous exercises straight away; instead, our personal trainers will ease you into a more mild regimen, taking in to account your more limited range of movement now that you’re pregnant.

It is recommended to start with 15 minutes of physical activity a day at first, before aiming for around 30 minutes – depending on your existing levels of fitness.

What exercises can I do while pregnant?

During your PT sessions, our personal trainers will teach you exactly how to carry out each exercise safely and will make sure you’re training safely on the fitness equipment. It’s critical that you pay attention to avoid any potentially unsafe situations for you or the baby. For example, after your first trimester, you should avoid any high-impact cardio, and you shouldn’t perform any abdominal exercises such as stomach crunches or sit-ups, for example. After 16 weeks of pregnancy, women shouldn’t do any workouts that require you to lay flat (in what’s known as the supine position).

Pelvic floor exercises are a good idea both before and throughout pregnancy, as they will strengthen the pelvic muscles and lessen the likelihood of postpartum incontinence caused by diastasis recti (abdominal separation – also known as pelvic floor dysfunction).

Low to moderate-intensity aerobic exercise may help you maintain your cardiovascular fitness, in addition to expanding your placenta’s size and its ability to exchange nutrients, waste and oxygen with your developing baby.

Yoga is a great light exercise for pre-natal women, as it can help relieve aches and pains, improve blood flow, and the breathing techniques involved can even be utilised during labour. Although many postures are safe to do during pregnancy, some of the more dynamic inverted poses, including downward dog, should only be done in the first trimester.

It is also important to avoid any exercise which involves you holding your breath during pregnancy, as this can cause an increase in intra-abdominal pressure, which is not healthy when pregnant.

The additional weight of the uterus may exert strain on the vena cava vein, which may cause you to feel lightheaded, but it also has the potential to impede the flow of blood and nutrients to your placenta as well as to your developing child. However, this does not rule out the possibility of strengthening your core – in fact, having a strong core will assist you in giving birth.

Your personal trainer will provide you with alternate but effective exercises that will help you increase core strength in safely for you and your baby.

Exercise Tips for Pregnant Women

Focus on Primary Muscle Groups

While you’re working out, you should focus most of your attention on the primary muscle groups, as this will help you maintain both your physical health and your strength. The pelvic floor, abdominal muscles, glutes, hamstrings and upper and lower back are the areas that should be prioritised during training for both during pregnancy and after delivery. These muscle groups need to be developed at the same time in order to facilitate the development of the baby and to assist you in feeling more comfortable as your body changes during pregnancy.

Kegel Exercises are Key

You must maintain your Kegel exercises and as mentioned above, do the appropriate kinds of ab work. While it is crucial to modify your abdominal workouts while pregnant, core strength is crucial to support your body as it adjusts to the ongoing postural changes. It’s all about striking the right balance; the stomach must be both flexible and powerful enough to sustain the baby’s development.

Barre Is Your Friend

Barre is one of the most beneficial forms of exercise for expectant mothers. A true muscle challenge, it does not require any equipment, it includes a lot of atypical core activation (which is safe for pregnant women), and it is intrinsically low impact. The lower back may be stretched out and core strength can be maintained with the addition of hip motions such as circles.

Back Extensions

One more wonderful workout for pregnant ladies is a back extension that is performed while in the all-fours posture. This is another another important exercise for postnatal rehabilitation; its primary focuses are on enhancing posture, fortifying the core, and stretching the lower back. You should make this one regular part of your regimen and do it at least three times a week.

Standing Seat Exercise

Other forms of physical activity, such as standing seat work, are something that I believe to be of the utmost importance for a woman who is expecting a child. With this exercise, all of the muscular groups that support the pelvis are worked out. This helps pregnant women create balanced strength in their hamstrings, glutes, abdominals, and lower backs. This can prevent waddling, which is a common side effect of pregnancy that can be mitigated by exercises that focus on strengthening the outer hips.

What is Postnatal Personal Training?

It’s a little known fact, but postnatal actually refers to the baby, whereas the word ‘postpartum’ refers to the mother’s body after pregnancy, so at Nxtep we tend to use this word when talking about exercise after pregnancy, as of course, it is you working out, not your baby!

However, after nine months of significant physical change, your body may no longer feel like it’s even yours. While this is totally natural and normal, it can be upsetting. But the power of exercise and the motivational power of your personal trainer can help you ease you gradually into a new regime where fitness is just a part of your life, helping you look and feel like you once again.

We’ll assist you in carving out that much needed you-time in your week, and your exercise sessions will help you with recharging your batteries even on the most sleep-deprived days.

The most crucial thing to remember is that your body has just gone through a hell of a journey for the last nine months in preparation for childbirth. So, while we’ll be working hard, we’ll be doing so safely and concentrating on your key zones. We’ll improve your overall fitness by using functional training and strength strategies to help you lose baby weight while also toning and strengthening the rest of your body. We’ll also examine your dietary habits and make any required changes to boost your health. Eating correctly and exercising regularly will not only help you lose weight safely, but it will also produce endorphins (the happy hormone), which simply make you feel better.

Our post natal fitness programmes are intended to help you return to your pre-pregnancy fitness and health levels in a safe and effective manner.

Although this isn’t always the case, postpartum women who train with us typically become considerably stronger and fitter than they were before they became pregnant. However, the post-natal fitness programmes that we provide are not a quick fix, and the intensity level will go up when we feel that you are ready.

To ensure that there are no long-term difficulties as a consequence of pregnancy or childbirth, we begin with gentle exercises. We build a strong foundation by working the deeper muscle groups before moving on to other objectives like weight reduction.

postnatal personal training

 

What kinds of exercises will I do?

Our postnatal fitness training packages are tailored to meet the unique needs of women who have recently given birth. They include a combination of resistance, stability, cardio, and postural exercises that have been shown to assist in the reduction of excess body fat, the improvement of cardio fitness, the acceleration of metabolism, the strengthening of the lower back, and the toning of the muscles in the stomach, chest, bottom, arms, and legs.

We will begin working on the pelvic floor exercises as soon as you feel ready, as these are key in the prevention of urinal incontinence. The recovery of your pelvic muscles might take up to four months, but after this we can begin more traditional workouts like aerobics, sit-ups, and abdominal wall exercises such as crunches.

Other exercises likely to be in your postnatal personal training package include light treadmill work, weight training, Pilates, boxercise, medicine ball work and light circuit training.

FAQs

When will I get back to the size I was before I became pregnant?

Pregnancy is the most significant physical change you will ever experience. You might gain 25 to 35 pounds in a matter of months. By the time you complete your pregnancy journey, the uterus as well as its lining will have grown to 500 times their original size.

Hormones are also produced by the body, which aid in the flexibility of the joints, ligaments, tendons, and muscle fibres. The blood vessels dilate, increasing the amount of blood flowing through them by up to 50%.

Approximately 10 – 13 pounds are lost soon after delivery, but many women may still appear to be five to six months pregnant even after the baby is delivered.

Usually, another 5 to 15 pounds are then lost over the next six weeks, but it might take anything from six months to a year to shed the remaining weight, and in many cases it is not possible without exercise.

While it’s natural for postnatal women to want to get back to “normal,” now that they’re no longer pregnant, it has to be a gradual process. You’ll go from being pregnant to becoming a parent in a day, but the body’s recovery from pregnancy and childbirth can take many months.

But, after only a few weeks of training with us, you will have significantly increased levels of energy, stamina, flexibility, self-esteem, and confidence in your physical appearance. Our postnatal exercise classes can assist you with shedding baby weight, increasing your energy levels, and toning your body so that you may feel better and more easily manage the duties that come along with being a parent.

Do you provide prenatal fitness classes in a group setting?

Yes, we also offer group PT sessions for both pre and postnatal mothers. Exercising with your other new mum friends is a fantastic way to motivate yourself and each other to reach your fitness goals. It’s also beneficial for pregnant women to be around others in the same boat who understand the challenges of pregnancy, rather than simply being in a gym class surrounded by people of all ages, many of whom may never have gone through the same experience as you.

What causes postnatal back pain?

Postpartum back pain is pain in your back that lingers even after you’ve given birth to your baby. There are a number of causes, including hormonal changes and strain on abdominal muscles. It takes time for your back to return to normal, so be patient and don’t do too much too soon.

You can help alleviate your postpartum back pain by being extra careful about how you use it and doing a few simple exercises.

When lifting your baby, laundry, a stroller, or anything else, start from your knees, not your back. When you’re feeding or tending to your baby, try not to bend over as much.

If you’re recuperating after a C-section, ask your doctor whether it’s okay to take a bath, as this is great for this kind of back ache. Get a massage if you can. Alternatively, you might have your partner or a family member to massage your back at home.

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