Staying fit through
Pregnancy & Postpartum
Pregnancy training and beyond
Starting a family is one of life's most rewarding journeys. It also brings significant changes to your body, some of which can be surprising and difficult to navigate.
Whether you are planning to start a family, are currently pregnant, or have already given birth, we will support you every step of the way.
Benefits of pregnancy & postpartum training
For the mother
Training during pregnancy can reduce risk of gestational diabetes, c-section delivery, and preeclampsia. It has been shown to improve sleep, mental health, support healthy weight gain, support faster recovery and potentially shorten active labour time.
For the baby
Benefits for the baby includes supporting a healthy birth weight and improved placental function. It’s been shown to reduce risk of excessive birth weight, a supports better fetal heart rate variability, and nervous system development.
FAQ’s
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Training in pregnancy can look different depending on your goals, preferences, and background. Many women choose to focus on a training programme that helps them manage their pregnancy symptoms, helps prepare the body for birth and life with a young baby and supports recovery in the post partum phase.
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The American College of Obstetricians and Gynecologists (ACOG) recommends at least 150 minutes of moderate-intensity exercise each week, including 2–3 strength training sessions alongside aerobic exercise. Ideally, aim to be physically active on most days and minimise prolonged periods of sitting wherever possible.
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Yes. Diastasis recti is a normal adaptation to pregnancy and happens in almost every pregnancy. It may persist after birth for months, or even years, but we can work on restoring abdominal muscle function before it has completely recovered.
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Some medical conditions mean that exercise is not recommended during pregnancy. However, many pregnancy-related health conditions do not prevent you from exercising, provided it is safe to do so. We recommend discussing your plans with your maternity care provider. Where appropriate, we'll tailor your programme, progress at a pace that suits your needs, and are happy to work alongside your healthcare team to provide coordinated, multidisciplinary care.
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Research suggests pregnancy is an excellent time to start an exercise programme. Both weights and cardio are healthy to start any time in a medically uncomplicated pregnancy or with medical clearance if the pregnancy is more complicated. In fact, it has tonnes of benefits to both mother and baby!
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Getting started is simple. Reach out through our contact form or request to book an introduction session. Amy will walk you through the next steps and answer any questions along the way.
Do you still have a question?
Please contact us or request a consultation.
Head coach Amy is a personal trainer with more than seventeen years international experience in the fitness industry. After launching a successful career in London, she moved to Switzerland in 2016 and founded her practice SERFO in the city of Zürich.
A strong believer in holistic fitness and health, Amy has transformed the lives of more than one thousand women.
The SERFO promise
Uncompromising quality
All trainers at SERFO are highly experienced and have been personally selected by founder Amy, ensuring excellent training and service quality.
Science based
At SERFO, our methods are based on proven scientific research and techniques. Our goal is to help you reach long term, anti-fad sustainable health and longevity.
5* service
We work around your schedule to ensure the coaching is best suited to your needs. Concierge arrangements are available to suit your preferences.
Down to earth
We strive to create a welcoming and calm environment. During the sessions we encourage you to de-stress and immerse yourself in the moment.