FAQs
Healthy Moms Powerstroll® classes may be held in damp and drizzly weather. Under these conditions, please be prepared to bring umbrellas, towels and extra clothes if desired. The instructor is responsible for making “the final call” whether the class is held. Our #1 goal is the safety of our "moms." For that reason, there will be NO CLASSES when there is potential threat of thunderstorms, heavy downpours, snow or any weather defined as “severe” by local weather stations. When in doubt, please call your instructor. In the event of cancellation, make up classes will be provided either as an extended class to the current session or additional make-ups for another class during the session.
General FAQs:
1. Why should I exercise while I'm pregnant?
There are LOTS of reasons to exercise during your pregnancy:
Studies conclude that moms who exercise during their pregnancies experience less weight gain and less joint pain during pregnancy, increased stamina during labor and delivery, leaner babies, shorter labors, stronger babies that remain more stable during labor and delivery and fewer interventions during labor and delivery. Moms who exercise during pregnancy also sleep better and return to their pre-pregnancy weight faster.
2. Will my baby get too hot while I'm exercising?
No. Your pregnant body is extremely efficient at dissipating heat and protecting your baby(-ies) from increases in your body temperature. To help your body in these processes, always drink water before, during, and after your workouts.
3. Will I take away too much oxygen and blood flow from my baby when I exercise?
No. Your baby is your body's #1 priority, and its needs are well met, as a result. Additionally, during pregnancy, your body experiences increased blood flow and oxygen capacity.
4. Do I need written consent from my OB or midwife to participate in your programs?
Yes. If you are pregnant, or less than three months postpartum and new to Healthy Moms®, you must obtain written consent from your doctor or midwife. If you need assistance obtaining your consent, please contact the Healthy Moms® offices-we're happy to help.
5. Can I just show up for class when I'm ready to start?
No, you must first contact Healthy Moms® to schedule your orientation and confirm written consent from your OB or midwife. Please contact Healthy Moms® Greensboro/Kernersville at 336-408-5718 or carolanne@healthymomsfitness.com. Please contact Healthy Moms® Winston-Salem/Lexington at 336-403-0956 or beth@healthymomsfitness.com.
6. Will my instructor be certified in pre- and postnatal fitness?
Yes! All Healthy Moms® instructors are Certified Perinatal Fitness Instructors. Many have additional fitness certifications, as well.
Aquamoms FAQs:
Moms are asked to wear aqua socks for traction and protection. An old pair of aerobics shoes, with holes drilled into them for drainage, will work fine as well. Babies must be at least four months old to participate in the for AquaMoms® and Babies classes.
Do I have to know how to swim to take this class?
No. Most of our classes take place in shallow water. Going deep is always optional, and floatation equipment is provided for those times we want to go deep for zero impact.
Why do I need to wear shoes in the pool?
Shoes provide additional support to lax joints, an added level of safety and traction as we travel around the pool. Another benefit is that they add a little more resistance to your workout! Foot protection can vary from aqua socks (available in most discount stores during summer months) to an old pair of tennis shoes with holes drilled in the bottom for drainage.
When I think of water aerobics, I think of exercise for seniors. Is it really a good workout?
Our moms work in all our classes; after all, you're in training for labor! We take advantage of the properties of water, including the fact that it provides 12 times more resistance than air. You will get a safe and effective workout without even realizing it due to the properties of water.
I like the idea of water aerobics, but I really don't feel comfortable putting on a bathing suit. Is this class for me?
There is no need to be shy. You will be with plenty of other moms going through the same thing. Another plus is that once you are in the pool, all that is seen are your shoulders and beautiful smiles!
Is water good for reducing swelling?
Due to the hydrostatic pressure of water, it is great at pushing fluid from the tissues back into the bloodstream for elimination. Some studies show that it is more effective at reducing swelling than the traditional recommendation of bed rest with elevation of the feet.
Do I need to drink water during this workout?
Absolutely! You're working hard and, though you don't feel it as much in the water, your body heats up burning extra energy. Staying well hydrated during any pregnancy workout helps your body continue to cool itself (and Baby/-ies!) and minimize the chance of contractions.
Should I eat before class?
We ask that you eat a light meal, or snack, about an hour, or two, before the start of class.
PowerStroll FAQs: Is this a class where moms can meet and walk through the park together? Do I have to have a jog stroller to take this class? May I participate in PowerStroll® during my pregnancy? When can I start PowerStroll®? How old must my baby be in order for me to participate in PowerStroll®? My child is two years old. Am I too far postpartum to participate in PowerStroll®? Is it okay to take PowerStroll® if I'm nursing? What if I need to feed my baby during class? My baby's not used to the stroller yet. What if he cries through class? What should I wear to class? Why is this class different from any other low-impact aerobics class? I really like to work out hard. Can I still do this? I haven't been exercising. Can I start now? Is everyone "due" at the same time? What do I wear to class? What should I bring to class? Will I be able to do yoga during pregnancy, even if I've never done yoga before? What are some of the benefits of yoga for pregnant women? Describe the format of a typical Healthy Moms® Yoga class. I'm naturally stiff and have never done much stretching before. I'm afraid I won't be able to do poses that tie me up like a pretzel. Does the Healthy Moms® Yoga class incorporate any religious practices or philosophies? How qualified are the Healthy Moms® Yoga instructors? What style of yoga do they teach? How should I dress for class? What should I bring to class?
Yes and no. PowerStoll® is a great way to meet other moms (and other children!), but it's NOT just a walk in the park! The class begins with a warm-up and proceeds through a challenging circuit, around each park, designed to improve your cardiovascular strength and endurance. The class includes upper- and lower-body strengthening, abdominal, and pelvic floor exercises.
No. Your stroller must have functioning brakes and preferably a bar handle across the back. We discourage the use of umbrella strollers or strollers with similar handles.
PowerStroll® is a class specifically designed for postpartum women and is not recommended for our pregnant moms.
You may start PowerStroll® after your six-week postpartum check-up and/or once you have been given clearance by your doctor or midwife to return to exercise.
Your baby must be six weeks to coincide with your six-week postpartum check-up.
No! Healthy Moms® has set no age limit for children (or moms!) who participate in PowerStroll®. Just be prepared for a more intense workout thanks to the extra weight you'll be pushing and pulling!
Yes. We take water breaks at every stop to ensure you stay well hydrated throughout class, which is especially important for nursing moms. If it's lactic acid build-up that concerns you, be assured that studies have shown there is no need to worry. Some moms arrive at class a few minutes early to nurse their babies before the start of class to accommodate Baby's feeding schedule and to relieve any discomfort that may be felt when exercising with full breasts.
That's okay! All of your instructors are moms themselves, and have all been in the same position! There are plenty of park benches along the way in each park that make nice spots for feeding Baby. Moms who need to stop along the way simply catch up to the rest of the class when they're ready.
You and your baby are not alone. Most babies take two to three weeks to adjust to the stop-and-go rhythm of PowerStroll®. Should you choose to ignore the crying, knowing that your child's basic needs have been met, know that we won't think you're a "mean mom!" (After all, it's what we, as instructors, have to do ourselves!) At the same time, should you choose to stop and console your child, we won't perceive you as an "over-protective mom" either. Healthy Moms® views this as your hour out of the day that is for YOU! Use it as you wish.
Dress appropriately and comfortably, according to the weather. In cooler weather, we recommend layers that you can shed as your body begins to warm with the workout. We also recommend a good, supportive sports bra (those designed for nursing mothers are available) and running or cross-training shoes. Don't forget your hat, sunglasses and sunscreen for both you and your baby.
How do I keep my baby cool during class?
If your stroller fabric is dark, you may wish to line it with a light-colored blanket or towel. Portable, clip-on fans are available at most discount stores and may be clipped onto stroller canopies, out of reach of your child/-ren. Remember that you're the one exerting yourself. Baby may get warm, but they're pretty much along for the ride and get the benefit of a breeze, as well!
TBC FAQs:
What is TBC?
Total Body Conditioning is a low-impact aerobics class designed to help improve mom's stamina for labor and her impending job as a mother. We incorporate resistance training (because those babies don't get smaller once they come out!), abdominal and pelvic floor exercises, relaxation exercises, as well as practice pushing techniques for the main event.
We take into consideration all the changes going on in a woman's body during this special time and modify accordingly. We also have a whole class of pregnant women working out together which means you can be assured that the instructor is giving you the modifications you need and NOT singling you out from the rest of the class.
Labor is hard work. We want our moms to be prepared. However, there are some general guidelines to keep you and your baby safe. Instead of using heart rate as a guide, we use your rate of perceived exertion, or the talk test. As long as you can talk you are doing fine.
Now is a great time to start. If you stick with it, you may actually notice that you are in better condition after your baby arrives than before you became pregnant! Modifications are always given in class - it is all about what you put into it!
No. Our moms start whenever they feel like it during their pregnancies. You will be in class with women that are first timers, some that have had more than one pregnancy, women that are about to give birth within weeks, and occasionally, women just trying to get pregnant! It is a safe environment to ask questions and get support from all these moms that have either "been there" or "done that!"
Shorts and a t-shirt are fine during warm weather. In colder months, you may wish to layer your clothing so that you can shed clothes as you begin to warm up in class. The key is to stay well ventilated. We ask that you wear a good, supportive sports bra. If you don't have one, you may double-up on your bras, but leave the underwires at home. (Ouch!) Aerobic or cross-training shoes are best. No sandals or flip-flops.
Please bring with you a water bottle, mat, pillow and blanket.
Yoga FAQs:
Yes, the Healthy Moms® Yoga class assumes no prior knowledge of yoga. Each pose is fully explained, along with any modifications that may be necessary as you progress through your pregnancy.
The practice of yoga during pregnancy can boost your energy and refresh you when you feel fatigued. It will also calm you if you are over-active, helping you sleep more soundly. Many of the poses will counteract discomforts such as backaches and stiff shoulders. Learning to relax and release tension will also contribute to an easier labor and delivery.
Each class begins with a short relaxation, followed by full body warm-ups. The main body of the class incorporates standing yoga poses such as Triangle and Tree, along with various seated positions. The class closes with a guided relaxation. Simple breathing techniques are also practiced in each class.
Healthy Moms® Yoga classes are gentle classes geared towards pregnant women. Anyone can learn and benefit from yoga, no matter what their natural physical ability or how much they exercised before they became pregnant.
No, the class focus is on stretching, breathing and relaxation techniques.
Besides completing the Healthy Moms® Perinatal Fitness Instructor Training, the instructors are also undergoing certification at the 500 hour level with the Esther Myers Yoga Teacher Training program. Esther Myers' 10 years as a student of Vanda Scaravelli inspired her to find her own unique, organic approach to yoga. In addition to producing two videos, she is coauthor of a practice manual for beginners and author of Yoga & You.
Comfortably!
Please bring with you a water bottle, mat, pillow and blanket.
