Prenatal and Postnatal Exercise
Feel comfortable and confident through pregnancy, birth and postpartum with my comprehensive, functional prenatal and postnatal exercise programs that will help you build strength and stability, mitigate common pregnancy aches and pains, while preparing you for labor and a smoother recovery.
Be Proactive. Be Confident. Be Ready.
Structured weekly
workouts that take the guesswork out of what's safe during pregnancy and postpartum.
For $20 a month, you'll receive access to thoughtful and well-rounded online pre and postnatal exercise programs that include:
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Safe and effective exercises delivered right to your phone to help you take the guesswork out of your gym routine
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Exercises that build strength, stability and mobility that help alleviate the aches and pains of pregnancy, prepare you for any type of labor, and aid in a smooth postpartum recovery
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Video demonstrations with each exercise
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Recommendations on how to progress, along with modifications so the program can meet you where you are
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Access to "pick my brain" monthly virtual calls! Drop in, ask questions and connect with other mamas. Anything goes - training, nutrition, labor prep, pushing positions, my favorite products, the list goes on.
Schedule a body ready session with me and get the first month free!
"Your exercise program is making me feel so much better and more energized than I would've been if I hadn't had it. I can really see how helpful it'll be since I really need to work on my thoracic area, core, and pelvis. I've had issues with my posture my whole life. Thank you so much for offering this!"
- Jamilyn
What Makes This Different?
Ultimately, my goal is to help you feel like the badass that you are: strong, capable, comfortable, and confident. These programs are built to support you, your pregnancy, and your fitness goals. Developed using a proven system of progressions, my pre and postnatal programs will provide you with consistency and progressions in load, volume or equipment to help you build strength and create lasting change as you move through each week. These programs will help balance your body during pregnancy, allow you to feel comfortable in your changing body, support you to have the labor you've always envisioned, and aid in a smooth postpartum recovery.
The App
My pre and postnatal exercise programs are accessible through TrueCoach. TrueCoach is a state of the art training platform that allows you to watch video demonstrations, read detailed written descriptions, and record training data such as weight, reps or time so you can track progress (if you're into that), and also direct message me questions and feedback. I know you're busy, so we've made this easy. Just download the TrueCoach app on your phone and you're ready to go!
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Check out how it works
All Your Questions Answered
What equipment will I need access to? When you subscribe to my exercise program, you'll notice several options at checkout. There is a "Ltd" version of both the prenatal and postnatal programs. "Ltd" is for those who only have access to the following: - Foam roller and/or yoga block - Resistance bands - Mini bands If you have acess to this equipment plus a set of dumbbells or kettlebells of various sizes then you should choose the other program. Please note the free trial versions of the program require equipment. I also have a prenatal program that is SPD and SIJ sensitive so please reach out if you're unsure which option is best for you. My goal is to meet you where you are so this is the best exercise program for your body!
What if I have questions about the workouts? Message me through the TrueCoach app.
How many workouts will there be each week? The program is currently setup with 5 workouts per week - 3 days of breathing, mobility and strength and 2 with breathing, mobility and meditation. If you would prefer a 2 or 3 day program, simply message me and I can adjust the program to fit your needs.
How long will the workouts take me? The days that include strength work are about 45-60min and the days that are just breathing, mobility and meditation are about 20-30min.
How much experience do I need? No experience is required! The great thing about my pre and postnatal programs is that we focus on movements and function. For example, if squatting is in the program for the day, one person may be squatting with a barbell, one person may be squatting holding a dumbbell or kettlebell in a goblet position, and another person may be squatting bodyweight only. These program are intended to meet you where you are.
Does my subscription automatically renew? How do I cancel? Your subscription will automatically renew and is charged monthly. To cancel your subscription, please send me a message through TrueCoach or send me an email at molly@mollybsanchez.com. For doula clients, the subscription is included in my fee. You will not be charged monthly for the prenatal program.
Can I start anytime? How long is the committment? How do I cancel? You can start anytime, and choose the days you want to workout. The schedule is completely flexible. You will receive a new phase every 4 weeks. There's no commitment and you can cancel anytime by emailing me at molly@mollybsanchez.com.
What is included in the workouts? 3 days of breathing, mobility and strength work (pushing, pulling, hidging, squats, etc.) and 2 days of breathing, mobility and meditations. The meditations range from 5min-15min and are resourced from a trusted source called Built to Birth to help you feel grounded and calm during labor.
I have SPD or SIJ, is this program for me? This program is not designed for people who have pelvic girdle dysfunctions like SPD or SIJ. Please contact me and we can work together to build a program that will be safe and effective for you.