Contact — Sustain | Prenatal & Postnatal personal training

Questions?
I am here to help.

Phone
(585) 329-1345

Email
clairvangorp@fitsustain.com

Sustain

Pre/Postnatal Personal Training

Whether you’re looking to get back to your push ups postpartum or accomplish them for the first time, breaking down the movement into parts and training them individually before adding them all together will help you reach that goal ⬇️ ➡️ start with a plank hold to ensure your core stability is there ➡️ eccentric-slowly lower your chest toward the ground for a count of 3. Start by doing this on an elevated surface (a bench) then move to the floor ➡️ push off from the ground. Once you’ve mastered the eccentric lowering, train the other part of the push up ➡️ put it all together. Again, start on an elevated surface then move to the floor once you feel ready ^add these to your workouts a few times a week for about 6 weeks and see how much you progress 💪🏼 A milestone goal may not be top of mind early postpartum, but they can be empowering (and fun) once you’re ready to take your training to the next level. #postpartumfitness #momstrength #pushup #motherhood #postpartumjourney #postnatal #postnatalfitness

Finished our first 6 weeks of postpartum strong 💪🏼 Proud of these mamas & grateful to have been able to remind them each week of their undeniable strength 👏🏼 Whether you are a new or seasoned mama, this program is for you. Join us on 11/13 for a 4 week series and again in January for a full 6 weeks. Sign up @capellayoga or shoot me a DM if you are interested in signing up or learning more! #motherhood #postpartumfitness #postpartum #momstrength #postpartumjourney #postpartumstrong #momsofmassachusetts

Experiencing tight hips postpartum? SAME. It is probably the area I have some of the most issues, especially postpartum. Bringing mobility and movement back into the hip joint helps relieve tightness and even decreases low back pain. Use this video as a warm up/cool down, or end of day stretch. #motherhood #postpartumfitness #momstrength #postpartum #mobility #hipmobility #strengthtraining a

Early postpartum mobility for your upper body ⬇️ Postural changes in pregnancy that pull us forward stick around in early postpartum and the holding, baby wearing, feeding positions, etc. only add to that. Prioritize these movements to bring mobility to your thoracic spine and open your shoulders, chest, and back so you can feel good getting back to your strength sessions and tackling your never ending daily tasks of motherhood 💪🏼 & I am still doing these daily at 6 month PP! #motherhood #postpartumfitness #mobility #upperbody #momstrong #momstrength

I’m 6 months postpartum and it feels good to be adding in some regular impact training to support my goals. I didn’t wait a certain amount of time PP to start training impact but I waited until I was confident that my core and pelvic floor could handle that type of demand. Todays movement goals: ➡️ get my HR up / sweat ➡️ clear my head ➡️ train impact + endurance to support my running goals ➡️ get in quick but purposeful movement in between clients I paired each high intensity exercise with a static hold, set a timer and finished within 15 minutes 👌🏻 #postpartumfitness #motherhood #momstrength #impact #returntorunning #pelvicfloorhealth #corestrength

Planks are a hot topic in pregnancy and postpartum so I put this together to demonstrate how you can start to build toward a plank postpartum ⬇️ Things to prioritize: 1️⃣ bringing mind muscle connection back to the core through diaphragmatic breathing 2️⃣ utilizing that breathing while progressing through bear plank variations 3️⃣ managing intra abdominal pressure by learning how/when to activate the deep core ➡️ build up the strength of your deep core muscles using a bear plank. By walking our knees in, this position allows us to better manage intra abdominal pressure before we are ready to extend the legs. Bear plank lift offs➡️ isolated bear hold➡️ alternating leg kickbacks ➡️ alternating arm lifts ➡️ bear to blank ➡️ full plank building up in duration starting with 10s #motherhood #postpartumfitness #postpartum #postpartumjourney #postnatalfitness #momstrength #plank #core #breathwork #diaphragmbreathing #pelvicfloorexercises #pelvicfloorhealth

Two weeks left until our postpartum strength + yoga series begins @capellayoga This series offers mamas the mental & physical benefits of strength training and yoga designed specially to meet you where you are in your postpartum journey. Mamas from 6 weeks to 1 year postpartum will come together (with or without their babies) once a week for a 45 minute strength session followed up each week by a discussion with a practitioner working in the perinatal space. What else is included ⬇️ ➡️ a 1 on 1 with a pelvic floor PT for a personal DR screening @momlifehealth ➡️ one at home strength workout per week ➡️ 6 yoga classes of your choice @capellayoga ➡️10% discount on capella’s moms support group ➡️ access to the following resources: @bigpicturesleep @nebreastfeedingsolutions @practicemakespresent @maereillynutrition @newenglanddoulasupport Sign up at capellayoga.com ➡️ shop ➡️ 6 week postpartum fitness series #motherhood #postpartumfitness #postpartum #postpartumjourney #momstrength #postpartumjourney #yoga #momcommunity

At 5 months postpartum I am still taking my workouts day by day and progressing where I feel ready. I took today’s total body workout outdoors with a kettlebell and some bands. Comment WORKOUT below and I will send you what I did! #motherhood #postpartumfitness #postpartum #postpartumjourney #momstrength #postnatalfitness

What vacation looking like with a toddler and 4 month old: ➡️endless stroller naps ➡️managing pool time with both boys ➡️struggling my way onto the beach ➡️running to keep up with the toddler on a scooter & this is why I’m sore today 😵‍💫 exhausted but had a blast keeping up with these two all week. #motherhood #momstrength #beach #vacationwithkids #norestforthewicked

Save the date 📌 9.17 | 11am | untold brewing Plymouth I am excited to partner with two amazing providers on the South Shore @dr.caitymorris & @dr.erinray to be your care team on Saturday 9/17 @untoldbrewing in Plymouth. Whether you are prenatal, postpartum or TTC, this event is for you 😊 Your $45 ticket includes: ➡️ a 30 minute strength session ➡️ a 15 minute discussion on perinatal chiropractic care ➡️ a 15 minute discussion on pelvic floor physical therapy ➡️ social hour and your drink of choice *bring your babies or just come solo, we can’t wait to see you! Check the link in bio or comment “CARE” below and I will message you the sign up link! #perinatal #prenatal #postpartum #ttc #motherhood #momcommunity #momsofmassachusetts #healthandwellness #perinatalhealth

Questions?I am here to help.

Sustain

Questions?
I am here to help.