armonia mama services
Personal Training
Private sessions begin with initial consultation, movement and diastasis assessment, and an introduction to the Core Foundations. This will allow us to cover the basics of our method and tailor a personalized and specific program for your needs and goals, either during preconception, pregnancy, or postpartum. Each session will be 1 hour. There is a 24-hour cancellation policy.
BALLANTYNE LOCATION
Single session $120
5 sessions package $500 ($100 per session)
10 sessions package $900 ($90 per session)
ONLINE – ZOOM SESSIONS
Single session $100
5 sessions package $425 ($85 per session)
10 sessions package $750 ($75 per session)
For availability to travel to client’s location, please inquire for additional information.
GROUP CLASSES
MOMMY + ME
If you are looking for an hour of safe, pre-postnatal exercise, socializing with other moms and babies, and enjoying the outdoors, this class is definitely for you! The class is a whole-body strengthening workout, with a focus on the core and pelvic floor, using the Core Foundations of our method. Pregnant moms are welcome, as well as any level of fitness (we offer modifications for each exercise). You can take your baby or just come on your own to have some “me time”!
BALLANTYNE LOCATION
$15 per class
Book your spot using Calendly and be part of our Mommy + Me Whatsapp Group!
BIRTH PREP CLASS
Birth Prep Class is specifically designed for the pregnant mom in her third trimester (ideally 32-34 weeks) who wants to feel prepared and empowered for her labor and delivery. In this class, we will give you practical tools to use immediately for the rest of your pregnancy, during labor, and early postpartum, to prevent or heal common pregnancy-related issues, such as diastasis recti, incontinence, and prolapse. Moms who attend the class always tell us how they feel more connected with their body and mind, and in tune with their baby, which is crucial to have a positive birth!
some of the content that is covered in the Birth Prep Class:
✓ Introduction on the importance of the Core and its components (Diaphragm, Transversus Abdominis “the deep core,” Pelvic Floor), especially during pregnancy, labor, and postpartum.
✓ Relaxation of the Pelvic Floor: learn why it’s so important, especially towards the end of the pregnancy.
✓ Push Prep: learn the most effective to way to push your baby out, to prevent excessive vaginal tearing, incontinence, and prolapse.
✓ Learn the best labor inducing and birthing positions.
✓ Tips and tools to use straight away during your postpartum healing process, either after a vaginal or cesarean delivery.
✓ Each section (apart from the last one, early postpartum recovery) will be immediately followed by exercises to learn how to put theory into practice.
ONE-ON-ONE | BALLANTYNE LOCATION
Package of 3 sessions $300 ($100 each session, 1 hour each)
ONE-ON-ONE | ONLINE VIA ZOOM
Package of 3 sessions $240 ($80 each session, 1 hour each)
GROUP CLASSES | ONLINE VIA ZOOM ONLY
2.5 hours class $50
Inquire below to know the next date for our Birth Prep Class.
THE FOURTH TRIMESTER RECONNECT
The Fourth Trimester Reconnect is a 6 week online postpartum program, focused on helping mothers restore their core and pelvic floor after pregnancy and labor, reconnect with their body, and feel empowered and strong as new moms.
If your abdominals look and feel different after birth, if you are experiencing incontinence or pelvic discomfort, if your back, hips, and neck ache by the end of the day, this is the program for you!
It is ideal to do it during the Fourth Trimester (first 3 months postpartum) because the body at that time is extremely receptive to healing, and doing it early will help you return to exercise and your daily activities in a safe way. Depending on your birth, you can start it at 2-4 weeks postpartum.
Having said that, there are many moms that did it later on, even years postpartum, because they still had pregnancy-related issues, and found it very beneficial. Remember, it’s never too late to heal and feel empowered in your mama body!
What is included in the Fourth Trimester Reconnect program:
✓ Initial 30 minutes consultation (by phone or Zoom)
✓ 6 week personalized program with weekly educational and detailed exercise videos accessible through the Trainerize app.
✓ Everything can be done at home with minimal equipment and little time.
✓ WhatsApp support 1-1 with Laura for any questions and accountability.
Program Cost $150 - No refund
THE EMPOWERED PREGNANCY
This program has been created to allow the expectant mom at any stage of her pregnancy to exercise in a safe and empowering way, with the freedom of fitting in her workout whenever she wants, but at the same time feeling supported, motivated, and guided through this journey.
Here’s whats included in the empowered pregnancy program:
✓ 1-hour online session with Laura at the beginning of the program to learn the Core Fundamentals, which are the pillars of the entire program. We want to make sure that you have the chance to ask any question regarding this important first learning step
✓ Weekly online educational videos and personalized exercise routines, easily accessible with Trainerize app, using minimal equipment (dumbbells and elastic bands)
✓ Follow along workout videos (Strength, Birth Prep, Stretching & Mobility, Core Connect and more)
✓ Preparation for labor in the third trimester: anything you need to know getting closer to labor date such as pelvic floor down training, Push Prep, labor inducing and birthing positions (same as the Birth Prep class but all in the app)
✓ WhatsApp support 1-1 with Laura for any question and accountability
✓ Monthly online live half-hour check-in session for questions or workouts with Laura
This program is paid on a monthly basis to allow the mom to start at any time of her pregnancy.
monthly cost
$200 first month (includes the 1-hour live session with Laura)
$100 per month for the following months (includes the monthly half-hour live session with Laura)
Aqua Fitness
Aqua Fitness is a wonderful way to exercise, especially during pregnancy! First of all, the buoyancy of the water requires you to support only 50 percent of your weight, which alleviates stress on your joints and muscles. Water workouts also use many of the body’s muscles and contribute to fewer exercise-related injuries and muscle strains, especially when compared to other, dry-land exercise activities. Considering that Charlotte’s weather can become very hot in the summer, a pool is certainly an ideal place to keep you cool during the exercise session, which minimizes your risk of overheating and potentially harming your unborn baby. For our post-partum mamas, Aqua Fitness is also a great way to ease your body back into shape in a safe and effective environment!
Ballantyne LOCATION
Single session $120
5 sessions package $500 ($100 per session)
10 sessions package $900 ($90 per session)
For availability to travel to client’s location and group classes, please inquire for additional information.
MAMAS, ARE YOU READY TO GET STARTED?
Armonia Mama offers personalized programs throughout all stages of motherhood while exercising in a safe and supportive environment where you will connect with local new moms and babies.
Have questions about our programs or schedule? Click below to learn more.