Move with confidence through pregnancy & beyond
Specialized training that supports your body through pregnancy, prepares you for birth, and helps you rebuild strength and vitality postpartum – safely, effectively, and without the pressure to “bounce back.”
Training that honors your body's pace
Pregnancy and postpartum are some of the most physically demanding experiences of your life. You deserve guidance that respects the complexity of what your body is doing—not generic advice to “just keep doing what you were doing” or pressure to immediately return to pre-pregnancy fitness.
At Mahalo Moves, I provide evidence-based pre and postnatal training that:
✓ Adapts to each trimester and postpartum phase
✓ Prevents common issues like diastasis recti, pelvic floor dysfunction, and injury
✓ Builds functional strength for carrying, lifting, and all the physical demands of parenthood
✓ Supports your mental health through movement, breathwork, and community
✓ Respects your recovery without rushing or judgment
Prenatal training: stay strong & prepare for giving birth
What prenatal training Includes:
First trimester (Weeks 1-13)
- Managing fatigue and nausea while maintaining fitness
- Building a strong foundation for the months ahead
- Modifying exercises as needed for comfort and safety
- Establishing healthy movement patterns
Second trimester (Weeks 14-27)
- Strength training adapted for your growing belly
- Core and pelvic floor preparation for birth
- Mobility work for common pregnancy discomforts (back pain, hip tightness)
- Breathing techniques for labor
- Building confidence in your changing body
Third trimester (Weeks 28-40)
- Positions and movements that support optimal baby positioning
- Building stamina and endurance for labor
- Managing pelvic pressure, round ligament pain, and discomfort
- Mental preparation through intentional movement
- Practicing labor positions and breathing
Throughout your pregnancy:
- Safe, progressive strength training (yes, you can lift weights while pregnant!)
- Pelvic floor awareness and coordination
- Breathing and relaxation techniques that transfer to labor
- Preventing diastasis recti and other common issues
- Adapting to how you feel each session—no two days are the same
Postnatal training: rebuild intelligently
The Fourth Trimester (0-12 Weeks Postpartum)
Focus on gentle movement, healing, reconnection with your body, and adjusting to life with your baby—not returning to intense exercise.
We’ll work on:
- Diaphragmatic breathing and rib cage mobility
- Gentle core reconnection and awareness
- Pelvic floor exercises and coordination
- Walking and light movement that supports recovery
- Managing the physical demands of newborn care (feeding positions, carrying, lifting)
- Supporting your mental health during this intense transition
Returning to training (12+ Weeks postpartum)
After clearance from your healthcare provider, we progressively rebuild strength with special attention to:
- Diastasis recti assessment and rehabilitation – Safe, effective core strengthening that actually works
- Pelvic floor function – Ensuring you can sneeze, laugh, and jump without leaking
- Core strength progression – Rebuilding from the inside out, not just surface ab work
- Gradual return to impact – Running, jumping, and high-intensity work when your body is ready
- Functional fitness – Training for the real demands of parenthood: carrying car seats, picking up toddlers, playing on the floor
Long-term postnatal strength (6+ Months)
Building sustainable strength for the marathon of parenthood:
- Progressive strength training that fits your new schedule
- Functional fitness for daily parenting tasks
- Energy management and stress reduction through movement
- Finding a practice that works with nap schedules, childcare, and your evolving life
- Connecting with your body beyond its role as “mom”
What you'll gain
During pregnancy:
✓ Strength and stamina for labor and birth
✓ Reduced back pain, pelvic discomfort, and common pregnancy complaints
✓ Better sleep quality and mood regulation
✓ Confidence in your body’s capabilities
✓ Faster, easier postpartum recovery
✓ Community and support through a transformative time
After birth:
✓ Safe, progressive return to strength and fitness
✓ Core and pelvic floor rehabilitation that actually works
✓ Improved posture and reduced pain from feeding, carrying, and holding your baby
✓ Increased energy and mental clarity
✓ A sustainable movement practice that fits your new life as a parent
✓ Reconnection with your body and identity beyond motherhood
Who this is for
This program is designed for:
Pregnant women:
- First-time moms or experienced mothers
- All fitness levels—from complete beginners to athletes
- Any trimester (we’ll meet you where you are)
- Those wanting to stay active and prepare for birth
- Anyone seeking guidance on safe, effective pregnancy exercise
Postpartum women:
- New moms in the fourth trimester seeking gentle reconnection
- Women 3+ months postpartum ready to rebuild strength
- Moms dealing with diastasis recti or pelvic floor issues
- Those wanting to return to running, lifting, or high-intensity exercise safely
- Anyone struggling to find time for fitness with a baby or young children
You don’t need to have been “fit” before pregnancy. We’ll build a program that works for your body, right now.
How we work together
For prenatal clients:
We discuss your pregnancy history, any complications or concerns, current fitness level, goals, and how you’re feeling right now. Every pregnancy is different—your training should reflect that.
For postnatal clients:
We assess where you are in your recovery, check for diastasis recti and pelvic floor function, discuss any birth-related injuries or complications, and understand your current physical demands and energy levels.
Customized programming
Every session is adapted to how you feel that day. Pregnancy and postpartum are unpredictable—your training should be flexible enough to meet you where you are, whether that’s energized and ready to challenge yourself or exhausted and needing something gentler.
Education & empowerment
You’ll understand why we’re doing what we’re doing, so you feel confident making decisions about your body and movement both in our sessions and on your own.
Ongoing support
WhatsApp access between sessions for questions, concerns, or modifications as things change (because they will!). Pregnancy and new motherhood are full of surprises—you shouldn’t have to navigate them alone.
Training options
In-person training (Madrid & Amsterdam)
Train at a private gym, your home, or outdoors—whatever feels best for your pregnant or postpartum body. Many postpartum clients prefer home sessions so they can be near their baby.
Online Training (worldwide)
Perfect if you’ve relocated, have an unpredictable schedule with a newborn, prefer training from home, or need flexibility for nap times. Live video sessions with full form coaching and support.
Hybrid programs
Combine in-person and online sessions for maximum flexibility as your needs change throughout pregnancy and postpartum.
Flexible training packages
I offer flexible package options designed to support you through the unpredictable journey of pregnancy and new motherhood.
You can choose:
- A trial session to experience how we work together and ensure it’s the right fit
- Small packages (3-5 sessions) for specific phases or goals
- Comprehensive programs for ongoing support through pregnancy or postpartum recovery
What’s included in every package:
- Trimester-specific or postpartum phase-appropriate programming
- Safe, effective strength training adapted to your changing body
- Pelvic floor awareness and core rehabilitation protocols
- Breathing and relaxation techniques for labor preparation
- Diastasis recti assessment and treatment (postpartum)
- Nutrition guidance for pregnancy and postpartum recovery
- WhatsApp support for questions as things change
- Coordination with your healthcare providers and pelvic floor PT if needed
- 12 months validity—especially important when schedules are unpredictable
The approach:
Start where you feel comfortable. Many clients begin with a trial session or small package for a specific phase (late pregnancy, early postpartum), then continue as they see results and want ongoing support.
Let’s talk about where you are in your pregnancy or postpartum journey and create a training plan that supports your body, honors your recovery, and fits your life.
📧 Email: yessica@mahalomoves.com
📱 WhatsApp: +31 6 38 42 59 17
Message me for a trial session or book a free 15-minute discovery call to discuss your pregnancy/postpartum journey and how specialized training can support you.
Frequently Asked Questions
- Is it safe to strength train during pregnancy?
Yes! Strength training during pregnancy is not only safe but recommended by ACOG (American College of Obstetricians and Gynecologists). We’ll modify exercises as needed and always prioritize your comfort, safety, and how you’re feeling. - I’ve never exercised before. Can I start now that I’m pregnant?
Absolutely. Pregnancy is actually a great time to start building healthy movement habits. We’ll begin with foundations and progress at a pace that’s safe and comfortable for you. - When can I start training postpartum?
Gentle movement (walking, breathing exercises, pelvic floor work) can begin within days of birth. We typically start formal strength training around 6 weeks (vaginal birth) to 8-12 weeks (cesarean birth) after clearance from your healthcare provider. But every body is different—we’ll move at your pace. - What about diastasis recti?
Diastasis recti (abdominal separation) is very common during and after pregnancy. The good news: it’s very treatable with the right approach. We’ll assess your abdominal wall and create a program to support healing and restore core function—no crunches required. - Can you help with pelvic floor issues?
I work with pelvic floor awareness and coordination, but if you’re experiencing incontinence, prolapse, or pain, I strongly recommend seeing a pelvic floor physical therapist. I’m happy to coordinate care and adjust your training program to support your PT work. - What if my baby doesn’t sleep and I’m exhausted?
We adjust! Some days that means a gentler session focused on mobility and breathwork. Other days you might have more energy for strength work. Your training should support your life, not add stress to it. - Can I bring my baby to sessions?
For in-person sessions, absolutely! Many of my postpartum clients bring their babies, especially in the early months. We’ll work around feeding schedules and fussy moments—parenthood is unpredictable, and your training should accommodate that. - Do you work with high-risk pregnancies?
I can work with many high-risk situations, but it depends on your specific circumstances and your doctor’s recommendations. We’ll coordinate with your healthcare provider to ensure safety.
What clients say
“Training with Yessica through my pregnancy was one of the best decisions I made. I felt strong and confident all the way through, had an easier labor than I expected, and my postpartum recovery was so much faster. She really knows her stuff when it comes to prenatal and postnatal bodies.”
— Emma, 34, Madrid
“I had severe diastasis recti after my second baby and didn’t think I’d ever feel strong again. Yessica’s approach to core rehabilitation actually worked—no crunches, just intelligent, progressive work. Six months later, I can run again without leaking and my core feels functional for the first time since before my first pregnancy.”
— Laura, 38, Amsterdam
“As a first-time mom, I was terrified of doing something wrong during pregnancy. Yessica made me feel confident and safe while staying active. She adapted every session to how I felt that day, and I always left feeling better than when I arrived.”
— Sophie, 31, Online Client
Your body is doing something incredible
Whether you’re growing a human or recovering from birth, you deserve training that honors the complexity of what your body is going through – and supports you in feeling strong, capable, and confident.
Let’s create a plan that works for where you are right now.
📧 yessica@mahalomoves.com
📱 +31 6 38 42 59 17