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Prevent Back Pain

Doing core exercises during and after pregnancy can help to prevent and manage lower back discomfort.

Prenatal Fitness FAQs

Is it safe to exercise during my pregnancy?
Yes!  “Women and their care providers should consider the risks of NOT participating in exercise activities during pregnancy, including loss of muscular and cardiovascular fitness, excessive maternal weight gain, higher risk of gestational diabetes or pregnancy induced hypertension, development of varicose veins and deep vein thrombosis, a higher incidence of physical complaints such as dyspnea or low back pain, and poor psychological adjustment to the physical changes of pregnancy.” - The Society of Obstetricians and Gynecologists of Canada (SOGC)

If I am pregnant, do I need medical clearance to join your classes?
We recommend that you complete a PARmed-X for Pregnancy form with your healthcare provider (physician or midwife) prior to participating in our classes. Click here for a copy of this form. 

Do I need to fill out any forms before particpating in your classes?
Yes!  Please complete your online intake form BEFORE your first class. 

When is the best time to begin?
Today.  Contrary to common myths, you do not need to wait until your second trimester and it is not too late to start in your third trimester.  You will find value in our classes at all points in your pregnancy.

I have not exercised in a long time.  Is it safe for me to join?
Yes.  In fact NOT exercising increases risks.  If you are healthy and your pregnancy is low-risk, we can help you ease back into a safe and functional fitness routine.

What will I be doing in class? 
We offer a variety of class types. We recommend reading the class descriptions before registering.

How do I register for a class?
Click on 'find a class' and choose your location.  Registration details can be found on the class schedule for the location you chose.

Can I try a class before registering?
If you are not sure about registering, feel free to drop-in.  If you register for the whole session immediately after class, your drop-in fee will be applied to your registration fees.

What should I wear/bring to Prenatal Fitness?
Proper athletic footwear is mandatory in all our fitness classes.  We also recommend investing in a well-fitting supportive sports bra.  Dress in comfortable layers and bring a water bottle.

What should I wear/bring to Prenatal AquaFit?
Most women wear a swim suit with a sports bra underneath for added support.  If you do not have a swim suit that fits, a sports bra and bikini bottom or board shorts works well.

Do I need to know how to swim well to go to an AquaFit class?
No, but you should be comfortable in chest height water or using a floatation device in deep water.  Aqua Fitness is also referred to as vertical aquatic training.  It is not a swimming class.  For your safety, a life guard is always present. 

What if I miss a class?
Each facility has its own make-up class policy.  Please see your local Fit 4 Two® page for more information.   

What is your refund policy?
Each facility has its own refund class policy.  Please see your local Fit 4 Two® page for more information.  

Can I register part way through a session?
Yes.  We welcome new participants at any time. The facility will pro-rate your fees accordingly.

Can I register for the first half of a session? 
This will depend on the registration policies of the facility but is not usually the norm.

Why did my class get cancelled?
We don't like to cancel classes but if we don't have minimum registration 48 hours before a start date, that's what we have to do.  If you are planning on registering for a program, please avoid disappointment by registering early. 

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"Thank you again for bringing Fit 4 Two to Winnipeg.  This has been the exact program that I was looking for and loved participating in all of the classes.  It has opened me up to meeting moms from the area and find myself hanging out with moms from previous classes. I will miss these classes but I know where to go if we have another child."

-Monica N, Winnipeg

Fit 4 Two® is Baby Friendly