Course curriculum

  • 1

    Get Started

    • Welcome Babes 'n Bellies! To stay baby-licious start here!

    • How we keep you accountable!

    • Follow these steps
  • 2

    The Babes 'n Bellies Guide to Working Out Safely

    • Pregnancy and Fitness: Hitting PRs or playing it safe?

    • Healthy Weight Gain in Pregnancy

    • Tips to for Safe Movement and Workouts in Pregnancy
  • 3

    Babes 'n Bellies Prenatal Nutrition Guidelines

    • Babes Prenatal Nutrition Intro

    • What is Gestational Diabetes & How to Prevent It

    • How To Control Pregnancy Cravings and Stay Satiated

    • Foods and Beverages to Avoid During Pregnancy - What Not to Eat

    • What & How Much to Eat in Your 1st Trimester

    • What & How Much to Eat in Your 2nd Trimester

    • What & How Much to Eat in Your 3rd Trimester
  • 4

    Recipes 'n Bellies

    • High Protein Amaranth Hot Cereal

    • Egg Drop Soup

    • Egg Fritata Bites To Go

    • Creamy Lentil Soup

    • Grilled Chicken, Avocado & Walnut Salad Sandwich

    • Quinoa Veggie Protein Bowl

    • Ginger Soy Salmon on a bed of Grilled Asparagus with Green Salad

    • One Pot Minestroni Meatball & Pasta Soup

    • Shepherd's Pie

    • The Smoothie Sampler

    • Snack - Chocolate Banana 'Nice' Cream

    • Snack - Quick & Easy hummus

    • Easy Snacks on the Go
  • 5

    1st Trimester Workouts

    • Weeks 5-12

    • Your Weekly Checklist
  • 6

    2nd Trimester Workouts

    • Weeks 13-20

    • Weeks 21-27

    • Your Weekly Checklist
  • 7

    3rd Trimester Workouts

    • Weeks 28-34

    • Weeks 35-42

    • Your Weekly Checklist

    • Hey Mama - Review this Labour Prep Content!
  • 8

    Workout Modifications

    • Partial or Complete Placenta Previa - Upper Body Circuits
  • 9

    Yoga

    • Intro to Prenatal Yoga - start here!

    • Gentle Prego Flow with Nikki (25 minutes)

    • Prenatal Yoga for Hips & Back with Tobey (20 minutes)

    • Prenatal Yoga for Shoulders & Neck with Tobey (20 minutes)

    • Full length Mama Yoga with Tobey (48 minutes)

    • Vocal Toning with Tobey (10 minutes)

    • 3-Part Breath with Tobey (11 minutes)

    • Bump Yoga Sculpt with Nikki (28 minutes)

    • Bump Yoga - Farm Edition (25 minutes)

    • Yoga for Pelvic Floor Relaxation (27 minutes)

    • Stretch Session for the Third Trimester or Anytime
  • 10

    Yoga Nidra (Meditation)

    • Yoga Nidra Relaxation Recordings for Pregnancy
  • 11

    The Empowered Pregnancy

    • Common Pregnancy Discomforts

    • Tips for Settling Nausea

    • Pregnancy Reading Recommendations

    • List of Newborn Baby Essentials

    • Preparing the Pelvic Floor with Perineal Massage

    • Push Prep Tips, Pelvic Mobility & Labour Positions

    • Should I use a "kegel exerciser" device?

    • Birth Affirmation Flash Cards

    • What to pack for labour

    • Early signs of labour

    • Natural Methods of Labour Induction, with Lauren Lozinsky

    • Fetal positioning

    • Product Discounts: wraps, kegel exercisers, etc..
  • 12

    Prepare to Push Workshop

    • Introduction - what you need to know about your pelvic floor and abdomen

    • Posture & Alignment

    • Common pelvic floor challenges & diastasis recti

    • Optimizing Birth

    • Release tension in the pelvic floor & diastasis recti

    • Birth Breath

    • Labour Positions

    • Optimal Pushing Techniques

    • Class: Exercises for Birth

    • Postpartum Recovery Tips
  • 13

    Postpartum Planning & FAQs

    • Postpartum Healing and the Daily 7 Movements

    • Postpartum Healing Recipes & Milk Makin' Cookies

    • Handy breastfeeding information

    • Common types of pelvic floor dysfunction

    • What is Diastasis Recti?

    • Check Yourself for Diastasis Recti Postpartum

    • Cesarean-Birth recovery tips

    • Postpartum Planning

    • The Postpartum Ab Rehab program: Join the Mum, Babes 'n Bods Bootcamp
  • 14

    Expert Interview Series

    • FAQs on Running During Pregnancy and Postpartum with physiotherapist, Claire McDonald

    • Pregnancy & Postpartum FAQs with Pelvic Health Physio Dana Elliot

    • What Supplements Should I Take During my Pregnancy?

    • Childbirth Visualization

    • Newborn Sleep: What to Expect from 0-4 Month Olds

    • Baby Proofing Your Relationship

    • Postpartum Adjustment with Ruth Skutezky

    • Natural Methods of Labour Induction with Dr. Lyndsey Zigar, ND

    • Pelvic Mobility & Push Prep Tips Coaching Call