Increasing strength and endurance for pregnancy and beyond

Sessions include training for the current demands of pregnancy and upcoming demands of motherhood along with targeted strategies for breath management, energy conservation, muscle activation and relaxation during labor & childbirth.

Wellness through pregnancy

During pregnancy you become even more aware of how amazing your body is and all that it can do. Focusing on your alignment, core activation and foundational movements provides you with optimal care of your body and prepares you for what’s ahead.

Training for labor & childbirth

Childbirth is unique & fluid, but you CAN train for it! From strengthening specific muscle groups to increasing your endurance and knowledge of how to breath effectively, we will focus on preparing your body for your birth plan.

Preparation for optimal recovery

Optimal recovery begins while you are pregnant. We’ll work on improving core and pelvic floor activation and relaxation, movement strategies and strength training for motherhood activities such as feeding, carrying carseats and getting up off the floor, so you are prepared whether you have a vaginal or cesarean birth.

Prenatal Training

All training is customized around your specific goals and situation. Whether you are planning for a vaginal or cesarean birth, if this is your first pregnancy or third, we’ll make a plan to meet your needs & goals.

+ Prepare for Childbirth
+ Maintain Health & Increase Strength throughout Pregnancy
+ Educate & Equip for Postpartum Recovery

Work Together

Whether you just found out you’re pregnant, or your due date is right around the corner…let’s work together!

All the strength you gain while pregnant carries over into your postpartum recovery.

It’s not too late to begin prenatal personal training! Any training during pregnancy will ultimately benefit your body as it transitions into labor, recovery & motherhood.

Training can take place where you need it to. Need to get out of the house? Come train at my in-home studio near downtown Grand Rapids. Need your toddler to nap? Let’s train at your house – no need for a clean house, just some space between couches works well! Wanting to get some fresh air as well – let’s meet outdoors at a park. Tight on schedule and have an open space at work? Lunch breaks can also be movement breaks to energize you for the rest of your day. Or we can always meet virtually regardless of location. I am flexible depending on your situation and needs.

Absolutely not! Part of prenatal training is education on the physical changes your body goes through during pregnancy, childbirth and after. Any alignment adjustments, strength gains and tips & strategies you can implement before baby arrives will assist you through your transition into motherhood, even if it’s a few months, weeks or days.

Personal Training is personal – so if you are in a stage where your general fitness level or performance goals are the main focus – that is what we’ll focus on. If you are pregnant or postpartum, we will focus on training for that stage of life. I am certified in personal training all individuals to support you in whatever stage of life you are in, including specializing in prenatal & postpartum training.

Strength Training is foundational for all stages of wellness, especially when carrying a little one. We focus on this through variety of ways – through body weight exercises, free weights, TRX or banded resistance exercises. We can also incorporate Cardio, Mobility and Relaxation/Meditation depending on your goals.

Training is customized depending on your space and goals and so equipment will vary. I can provide equipment to use during our in-person training sessions or plan your training to utilize what you have available to you. It’s amazing what we can do with just your body weight or adding in a simple resistance band!

We can make almost any space work, even if it’s a multi-functional space such as a bedroom or living room. You do not need a dedicated “workout only” area of your home, just enough space to safely move. I can help you arrange your space to safely accommodate your needs.

Absolutely. Regardless of if you are planning to have a c-section or vaginal birth, prenatal specific training will help your body prepare for birth, in whatever situation. Strength training will aid your recovery regardless of your method of birth. Alignment, foundational movements and arm & leg strength are key to safely lifting your new born baby during the postpartum healing process, especially after a cesarean birth. We will talk through your birth plan to ensure that we train in a way that prepares for your specific set of circumstances, even the unexpected ones.

Childbirth is one of the most amazing and life changing journeys a woman can go through. I want you to feel strong, prepared, and empowered along the way.

 

Ready to get started with prenatal training?

In-person training available near Grand Rapids, Michigan or virtual training anywhere.

Work Together

Fill out this free, self-assessment quiz to see how you can benefit from prenatal or postpartum personal training.

Unsure if you could benefit from Personal Training or planning ahead for future Pregnancy or Recovery?
Let’s assess your current needs and goals with this quick checklist.

VIEW THE SELF-ASSESSMENT

Slide Her groups go deeper than nutrition and movement. They focus on whole self living. "Leah's coaching gave me the space to reflect on what I wanted in my life. The best group I was a part of was an all moms group where the focus was just to recognize the simple things of self-care while becoming a new mom and all the responsibilities that come with that. It's easy to lose yourself in the identity of motherhood but through her group I was able to give myself grace and also focus on what grounded me in my personal identity. Her groups go deeper than nutrition and movement. They focus on whole self living." - Nora Bylsma
VIEW ALL TESTIMONIALS Slide Leah individualizes for the women she coaches "I’ve been a part of several of Leah’s online accountability groups over the past two years including an 8 week personalized small group. Every group has helped me increase exercise, develop healthier eating habits, and bring a balanced mindset to my personal wellness. Leah individualizes for the women she coaches; the online workouts do not work for me, but she encourages me to find exercise that I can do. She helped me as a stay at home mom as well as after I re-entered the workforce to make incremental but lasting changes in caring better for myself. " - Lisa Hofman VIEW ALL TESTIMONIALS Slide Helped me to lose 20+ pounds over the past year and experience less stress in my life
"Thanks to my health conscious, super-motivated sister I realized that I was empowered to make a change in my own life-style to improve my health and well-being. Her introduction to self-awareness and encouragement of incorporating healthy habits into one's life has helped me to lose 20+ pounds over the past year and experience less stress in my life. Thank you!" - Erin Oxford VIEW ALL TESTIMONIALS Slide She’s encouraging and walks with you every step of the way. "Leah is an amazing mentor. She’s encouraging and walks with you every step of the way. She’s positive and always gives great advice even if things aren’t going exactly as planned. I appreciate the time and positive environment that Leah creates in her space." - Shara Knapp
VIEW ALL TESTIMONIALS Slide She is very good at letting you determine your own focus and accountability level. "I have changed my eating habits, in large part because of Leah’s influence. I have always appreciated her encouraging words, even when I wasn’t in a mood to hear them! She is very good at letting you determine your own focus and accountability level, while supporting you throughout the process. And there was never a shortage of support from the accountability group, which I believe was a ripple effect of Leah’s ‘you’ve got this’ attitude. She’s a gem!" - Amanda Schnepp
VIEW ALL TESTIMONIALS Slide This was a great change catalyst for me in improving healthy habits.
"I’ve participated in several accountability groups with Leah and what I appreciate most about the experience is her authenticity as a mom, wife, and busy adult who makes her health and wellness a priority in a way that others can relate to. She is very knowledgeable and provides fact-based information on various health topics. The community within these coaching groups provides a great support network in addition to her coaching and guidance. Having someone who is relatable, knowledgeable, and being surrounded with a positive community was a great change catalyst for me in improving healthy habits." - Kim Boettcher VIEW ALL TESTIMONIALS Slide I appreciated her realistic coaching for goal setting and the accountability "I really enjoyed being part of a wellness group, coached by Leah. I appreciated her realistic coaching for goal setting and the accountability of checking in with the group. Working out and working on fitness goals is so much more fun in a group. I appreciated that I could fit the workouts into my schedule, and check for encouragement from Leah anytime during the day! Super-motivational." - M.
VIEW ALL TESTIMONIALS

Your personal trainer, Leah Muir

In-person training in Grand Rapids, Michigan & virtual training anywhere

Training for life

From the age of 3 Leah has been involved in movement…from gymnastics to dance, rock climbing to volleyball. Movement has always been a way to express and release emotion, challenge herself and grow both physically and mentally. Her passion for movement led her to a BA in Physical Education & Health Education, Certification as a NASM Personal Trainer, specializations in Boxing Instruction, TRX Suspension Training, and focuses in Meditation and Self-Myofascial Release, and her passion project of becoming a Pre/Postnatal Performance Training Specialist.

About Leah