Program Information
The following contains information about this program, as well as the expectations I have for my clients and what you can expect from me as your trainer.

Please read this section in full so you understand the program before filling out the rest of the application.

Expect an email from me (larissa@larissalyonstraining.com) within 48 hours of application completion after I've had a chance to review your application. Make sure you check your junk mailbox.

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Program Details & What You Can Expect from Me
With the pre/postnatal program, you essentially get the Train Like a Lyon program, but there's a more honed-in focus!

This in-depth program covers 3 main pillars of your health: physical, mental, and nutritional.

The PHYSICAL portion includes:

  • Pre/postnatal-specific guidance for your fitness.
  • Exercises to promote core strength that will help you in pregnancy, labor, & birth; we will gently rebuild those foundations postpartum. 
  • Exercises & guidelines to minimize diastasis recti. 
  • Exercises that are appropriate for each trimester; a focus on different things in each trimester.
  • A quick, virtual monthly movement assessment so I can see any muscle imbalances or compensations. I use this information to progress your workouts, as well as build your SMR (foam-rolling) & stretching program.
  • SMR (foam-rolling) & stretching regimen that is designed specifically for you - this will help you address any movement compensations & tightness that you may have. Let's get you moving effectively!
  • Tailor-made workouts that are specific to you, your schedule, your experience, & your goals.
  • Workouts will show up on your program platform; you perform them yourself when & where you want, and you can send me videos so that I can check your form.
  • You can keep track of your workouts, your measurements, your progress photos, and so much more on your account platform.
  • This program is flexible, so you can decide the number of days you want to workout & where you want to workout (home or gym)... & we can change all this if needed whenever we want!
  • This program is sustainable: we ditch the all or nothing mentality. It’s not a bootcamp where you’re thrown into a random level at high intensity, working every day. Workouts begin at your current level & evolve based on your progress, & we schedule it all based on your life. There is no need to make this overwhelming or stressful.


The NUTRITIONAL portion includes:

  • A completely personalized nutrition plan. 
  • I do NOT prescribe meal plans that tell you exactly what to eat & how much to eat. I teach you how to make confident nutritional decisions for yourself without relying on me or a meal plan.
  • Optimize your nutrition to serve you & your baby. I will answer your questions, or help you GET answers to your pre/postnatal nutrition questions.
  • Just some of the ways I can help you: education on prenatal & postpartum nutrition, weekly example of meals to show you how much & what kinds of food you should be eating, shopping lists, recipe search, alternatives to unhealthy choices, picking out snacks to have with you in the airport & plane for your next vacation, good choices at your favorite restaurant, meal prepping guidance, & so much more.
  • Tools we can use: food photos, calorie/macro tracking (in some circumstances), portion sizing, focusing on adding in more of one food group like adding protein with each meal, & mindful eating. These are not all encompassing, and you may use some, all, or none of these. This part is very personalized: it depends on your goals, relationship with food, & your current dietary patterns.
  • Your nutritional plan can also be tracked in the app. I’ll reassess your eating habits with you at least monthly.
  • ** My philosophy on food is this: The vast majority of your diet should be made up of whole, real foods. Processed, refined foods should be limited. Refined carbohydrates should be limited. Especially in prenatal nutrition, we will take a look at the carbohydrates you're consuming to decrease the possibility of getting gestational diabetes. Mindful eating & listening to your body's hunger & fullness cues should be the main focus. I do not like to use things like strict calorie or macro tracking for long periods of time.



ACCESS & COMMUNICATION:
  • Your entire program is available through my program mobile app that can also be accessed via desktop
  • I am available for communication M-F, 8am-4pm, via the app messenger (which includes video/photo messages) or email. I will respond within the next business day. 
  • Weekly (at LEAST) check-ins from me via app messenger.
  • Monthly (optional) calls.
  • IN-PERSON OPTIONS are available in the Pittsburgh area, in addition to the online portion of the program. These sessions come at an additional investment.


AS YOUR TRAINER:
  • I will be sharing TONS of resources on prenatal & postpartum health - fitness, nutrition, mindset, care, providers (if you live in the Pittsburgh area), & so much more.
  • I will be checking in with you at least weekly via email or messenger.
  • I will be your biggest cheerleader!
  • I will be here when it feels really challenging, & I will be here on your biggest wins.
  • I will remind you that we're all human, & that life happens.
  • I will hold you accountable & call you out on your BS... because that's what coaches are for!
  • I will put my heart & soul into your program to make it fun, effective, & challenging for you.
  • Your goals will be my mission.
  • You will be guided all along the way; I will not be ghosting you! Prepare to be fully supported.
My Expectations for You
This program is for you if:
  • you want to PREPARE for pregnancy & birth
  • you want to rebuild your strength postpartum
  • you're seeking a safe and effective workout program specifically for the pregnant or postpartum woman
  • you're at least somewhat experienced with resistance training
  • you wanting to improve your form & make your exercises 100% effective
  • you want to optimize your nutrition to support you & your baby, without being super restrictive & complicated
  • you want to be more present & aware in your everyday life
This program is NOT:
  • about aesthetics! This is a super functional program to prepare your body for pregnancy & birth, or to start rebuilding postpartum.

This program is NOT for you if:
  • you need someone to check in with you every day to make sure you complete your workouts.
  • you're undecided on whether you want to commit to working out.

I expect...

I expect you to complete the workouts. Yes, I get that things happen. However, I will not be checking every day to make sure you go to the gym. If you feel that you will only workout if someone is physically present at the gym & is expecting you to show up, I would recommend hiring an in-person trainer instead.

I expect you to engage with me about your program. Tell me if something hurts, if you dislike something, if you really like something, if you need something different, etc. & any questions you have so that we can maximize the effectiveness of your program.

I expect you to track your progress in the app so that I can keep up with how you're doing.

The more you put into this program, the more I can give you.
Your Commitment:
All programs require a 3-month minimum commitment. After 3 months, you are committed on a month-by-month basis.

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