Prepare your Body for easy & safe delivery 
Female Pelvic Floor Workshop
Strengthen your pelvic core to help you through your pregnancy journey.
Free Virtual Event
May 18, 2021 | 11:00 AM PST
Staying fit and being pregnant can seem like two things that don’t go together, especially when you’re told you’re going to put on 30+ pounds in the next 9 months. You may have even heard or been told that you should stop exercising because “it’s not good for the baby”. 

But continued exercise is the best way for you to stay healthy, fit and prepare your body for a safe and easy labor and delivery. You don’t have to be one of the labor and delivery horror stories you may have heard about. 

The best way to prepare your body for the marathon that is having a baby, is by training your Pelvic Core Neuromuscular System (PCNS). Sign up for our workshop below to learn more about the PCNS and how it can help you have a safe and easy labor and delivery. 

HOW TO AVOID COMMON DYSFUNCTIONS

Being pregnant causes a lot of changes in your body. Your muscles, bones and organs are shifting to make room for a baby. This is a recipe for dysfunctions like incontinence, diastasis recti, back pain, knee pain, sciatica and more, but only if you aren’t properly preparing for it. 

Oftentimes, women tend to reduce their exercise activity because it’s hard to know what is safe and what isn’t. Is it safe to jump? Is it safe to lift weights? Is it safe to be running? 

For this reason, we’ve put together this Female Pelvic Floor Workshop, so we can give you more information about the PCNS and how to best train your body for pregnancy so that you can avoid developing these common dysfunctions as well as prepare and strengthen your body for a safe and easy labor and delivery.

WHAT IS THE PCNS?

The Pelvic Core Neuromuscular System (PCNS) is a collection of muscles, nerves and bone that includes your abdominals, pelvic floor, respiratory diaphragm, and your low back and hip muscles. This system is responsible for urinating, defecating, sexual activity and labor and delivery to name a few. 

It is a lack of training of this system as a whole, that often leads to dysfunctions during pregnancy and postpartum such as incontinence, diastasis recti, pelvic organ prolapse, back pain, knee pain and more. 

Having a healthy pelvic floor takes more than just doing kegels, it takes proper breathwork and intentional training of all of the muscles of the PCNS. Some of the benefits that come with training your PCNS are:

- Reducing the chances of developing dysfunctions
- Preparing your body for pregnancy, labor and delivery 
- Strengthening your core, back, hips, diaphragm and core
- Better overall awareness of your body. 
Free Virtual Event
May 18, 2021 | 11:00 AM PST

WHAT YOU'LL LEARN

  • What is PCNS and why should you care?
  • ​How a functional PCNS protects your body from embarrassing symptoms postpartum 
  • ​Tips on how to train your body for maximum PCNS strength 
  •  Workout modifications that will allow you to continue to  workout 
  • ​How to best prepare for a safe and easy delivery
Fill out the form below to register for our FREE workshop...
Kaleena Ruskin, Female Core Specialist at Gymnazo, hosts a free Female Pelvic Floor Workshop for Prenatal Women teaching how to fix your Prenatal PCNS Dysfunction symptoms. Fix your back pain, sciatica, tailbone pain, incontinence with impact, incontinence with sneezing/laughing/coughing, urge incontinence, pelvic floor pressure. All of these symptoms can be treated and/or avoided with PCNS Training.
Hosted by Kaleena Ruskin
Female Pelvic Core Specialist
Gymnazo

TESTIMONIALS

I have had issues with incontinence and diastasis recti since the birth of my first child. I have seen an improvement in both in just a couple of months of weekly sessions!

"I have been a member of numerous gyms, but had never heard of or seen a gym offer classes specifically targeting the effects of childbirth on women's bodies. I have had issues with incontinence and diastasis recti since the birth of my first child 6 years ago, but was never sure what steps I needed to take to fix them. I was excited to see something that actually targets these issues and seeks to resolve them. I appreciate that the instructors create an environment where you can talk openly and without embarrassment about these issues. They are so common, but most women are afraid to admit they are dealing with them. I also appreciated the explanations of WHY we are doing certain exercises. By explaining the purpose, I feel I was better able to translate those techniques to my cardio and strength classes. I have seen a decrease in my diastasis recti in just a couple of months of weekly sessions and some improvement in my ability to do impact exercises without peeing! I do think that the Gymnazo philosophy in general also helps with these issues, so I have really been working on this every day. I do think in time these exercises will resolve my issues."

- Anonymous

This was extremely helpful during my pregnancy!

“After finding out I was pregnant with my first child last year, I continued to workout regularly at Gymnazo. I attribute staying active as the reason my pregnancy was so enjoyable and relatively easy, and that my labor and delivery went quickly and smoothly as well. After giving birth in early April, I was able to get back to the gym relatively quickly. I am so glad they have created the Female Core Conversion classes, as there are not a lot of specialized classes like this for pregnant women and new moms that is geared toward helping us recover and heal. I love that the coaches are always so welcoming and knowledgeable. I know that I can always ask for a modification or tweak up and that they will know just what to suggest. This was extremely helpful during my pregnancy when there became some movements that I couldn’t or didn’t feel comfortable doing. I am excited to continue my fitness journey at Gymnazo and work back up to the same level I was at prior to pregnancy!” 

- C.T.

I can now choose to go for a downhill run without a pad, jump on a trampoline and engage in a tickling war with my girls without changing clothes.

"I believe the female body is endlessly powerful because it is transformative and regenerative. I know this first hand after having two children with two very different childbirth experiences; one with tremendous damage to my body, numbing drugs, and a long recovery, and the other a drug-free, empowering, non-damaging quick recovery. What I didn't know how to do, was how to fully heal my body until I met Kaleena and joined her FCC classes.  For some reason in our society we have taken to silencing the motherhood and birth experiences, perhaps because it can be so gruesome at times. We don't talk about how gorey it can be... and we also don't talk about how incredibly empowering it can be. Kaleena has shown me how to reclaim my body's power with the FCC classes, and by extension my life. There are no words to express my gratitude, simply my continued presence in the FCC classes. I am proof you can heal after traumatic childbirth (a perineum split in two and more vaginal stitches than in your grandma's quilt), without the need for surgery, because I can now choose to go for a downhill run without a pad, jump on a trampoline and engage in a tickling war with my girls without changing clothes. My body's slow, steady progress and capacity for change is testament to female resilience, and straight up power. Own it ladies. Join it. The FCC secret is out!" 

- S.K.
Learn how to fix your Prenatal PCNS Dysfunction symptoms through Gymnazo's Female Pelvic Floor Workshop for Prenatal Women. Fix your back pain, sciatica, tailbone pain, incontinence with impact, incontinence with sneezing/laughing/coughing, urge incontinence, pelvic floor pressure. All of these symptoms can be treated and/or avoided with PCNS Training.
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