It used to be that well-meaning family and friends thought it best for pregnant women to simply “relax,” “get some rest,” or “take it easy” during their pregnancy.
Even medical professionals were conservative in their approaches.
But that thinking has dramatically changed, and decades of research back up the fact that safe exercise during pregnancy is highly beneficial for both mother and baby.
According to the American College of Obstetricians and Gynecologists (ACOG), it’s not only safe to exercise during pregnancy, but it’s also recommended: “In the absence of obstetric or medical complications or contraindications, physical activity in pregnancy is safe and desirable, and pregnant women should be encouraged to continue or to initiate safe physical activities.”
Now there’s a performance-based fitness program exclusively for pregnant women designed to optimize their health and help build their strength and stamina before, during, and after pregnancy, so they can prepare their bodies for labor and support postpartum recovery.
What Is Pre & Post Natal Barre Blend?
This comprehensive fitness and wellness program features safe, effective, low-impact workouts designed to optimize every phase of your pregnancy journey and your transition to motherhood.
“The guidelines have changed, and we are no longer treating pregnancy as a ‘condition,’ but rather a superpower! In this new, dynamic performance-based program, we are actually TRAINING women for three specific high-energy goals: pregnancy, childbirth, and new motherhood,” says Elise.
Based on the latest research and guidelines, this one-of-a-kind program combines elements of ballet barre, Pilates, and cardio interval training in 20+ simple and exhilarating workouts that help maximize results through low-impact moves.
These total-body workouts blend both cardio and strength training while targeting specific areas of your body like your back, arms, hips, legs, and even your booty to help support you through your ever-changing pregnancy.
All of the moves in the program are safe and effective for pregnant women when performed as directed with your doctor’s approval.
Each workout also includes a modifier for beginners or women experiencing limitations due to their pregnancy and an intensifier for those needing a greater challenge.
What Can I Expect From Pre & Post Natal Barre Blend?
As you progress through each stage of your pregnancy journey, the Pre & Post Natal Barre Blend program provides a safe foundation for you to thrive physically, mentally, and emotionally.
Elise is there to guide you through energizing workouts that help you build strength, increase endurance and stamina, and improve stability and mobility.
The workouts are practical, too, incorporating new activities and movements you’ll do every day with your baby.
These include everything from a hinge move (crib reach) to a ground get-up (standing up safely with your baby) to asymmetrical carries (one-sided) to breastfeeding posture and more.
Elise also incorporates powerful mind/body practices such as breathwork and visualization into the movements, blending elements of Lamaze, as well as yoga breathing, so you can reach an optimal state of mental and emotional well-being in every workout.
How Does Pre & Post Natal Barre Blend Work?
The program is divided into three trimesters plus a fourth “trimester” — the postnatal part of the program that focuses on core restoration to help you regain strength.
You can start this postpartum module once you’re cleared to exercise by your doctor. The modules feature 30-minute workouts you’ll do either four or five days a week.
The 20+ workouts are crafted specifically to help meet the needs of each trimester and the postnatal period. For example, trimester 3 workouts include exercises designed to help you deal with fatigue and novel actions like the “bathtime kneel,” which will soon be part of your daily routine.
One of the program’s key features is its use of labor-intensive interval training (LIIT), which encompasses alternating periods of work and rest, to help condition your body for the rigors of labor.
“This program is designed to optimize a woman’s experience during this unique phase of life, using LIIT and strength training to help make our mamas stronger and more highly conditioned for when they give birth!” says Elise.
The program also includes 15+ specialized support videos that cover program basics, breathwork, meditation, ADLs (activities of daily life), and finding your RPE (rate of perceived exertion).
The equipment you’ll use is minimal: light dumbbells (1–5 lbs.) and resistance loops for sculpting strong arms, a mat, and barre socks (optional).
You may also want to have a set of “I AM” Daily Motivation Cards so you can choose a powerful affirmation every day to stay inspired and motivated.
And no barre is necessary! All you need is a kitchen countertop or the back of a chair or couch, and clear access to a wall.
Who Is Elise Joan?
Elise has coached hundreds of women during their prenatal and postnatal journeys and has 16+ years of group fitness experience at Equinox and other fitness companies, where she had a huge following of prenatal and postnatal clients.
She’s also certified as a Pre/Postnatal Performance Training Specialist through PROnatal Fitness, a leading provider of prenatal and postnatal fitness education.
As a Beachbody Super Trainer, Elise is the creator of Barre Blend and Pre & Post Natal Barre Blend, as well as the co-creator of 3 Week Yoga Retreat.
A former professional dancer, Elise has taught barre fitness and yoga for over a decade.
Her passion and dedication to her craft shine through in her positive, uplifting words; her vast knowledge of fitness, including prenatal and postnatal workouts; her superb dance skills; and her excellent teaching abilities.
Count on Elise to lift your spirits on tough days, empower you on good days, and help you get healthy, fit, and strong in your journey to motherhood.
After you’ve completed the Pre & Post Natal Barre Blend program, she’ll be there waiting for you to share your #BarreBlendBaby story and a photo of your bundle of joy with her and her growing tribe of new moms!
Barre Blend: The Perfect Post-Pregnancy Workout
You can easily continue your journey into fitness and motherhood with Barre Blend, the perfect springboard to a healthy post-pregnancy exercise routine.
With moves that focus on building a body with a strong core, lean, defined arms, and a firm, lifted booty, Barre Blend will help you ramp up your fitness routine so you can continue to improve your overall health and wellness.
And your newfound strength and energy will definitely help you in the months and years ahead as you care for your little one.
Where can I access Pre & Post Natal Barre Blend?
Pre & Post Natal Barre Blend is available in the Beachbody On Demand library.
Not a BOD member yet? You can sign up for a Beachbody On Demand membership right now.
Elise wants you and your baby to stay safe and healthy, so please make sure to consult your physician before you begin any exercise program to ensure it is safe!