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“Ready, Set, Push! 4 Pelvic Floor Exercises for an Easy Delivery” is a PDF guide that provides expectant mothers with a set of exercises designed to help them prepare for childbirth. The guide focuses on exercises that…
The PDF Guide “10 DON'TS during labor and delivery” is a resource that provides expectant mothers with important information to help them avoid common mistakes during the labor and delivery process. The guide includes…
This exercise guide is specifically designed for pregnant women who have prior experience with exercising and want to continue their fitness routine during pregnancy. The program includes a variety of exercises that aim…
Acquiring knowledge on how to exercise during pregnancy and postpartum is crucial in becoming a strong advocate for your own body. By understanding your training needs and capabilities, you can work out with confidence, knowing that your movements are positively impacting your baby's health, preserving your pelvic health, and enhancing your long-term physical function and performance.
You are more than just a list of modifications. My mission is to provide all mothers with exceptional coaching during this transformative stage of their lives, helping them seamlessly integrate fitness, wellness, and motherhood for a truly empowered and fulfilling experience.
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“Imagine having a pregnancy journey filled with ease, comfort, and joy. A delivery that's quick and stress-free, with a fast recovery that allows you to focus on bonding with your new bundle of joy. No more back or neck pain, no more diastasis or hemorrhoids. With my help, you can make all of this a reality. Join me on a journey towards a healthier, happier pregnancy experience. Let's make your dreams a reality, together.”
During pregnancy, exercise can:
Corrective exercise specialist and prenatal/postnatal trainer
Hawaii-based personal training and virtual pre/postnatal and beyond coaching sessions.
Work with me 1:1 to understand how best to approach your training!
For women not based locally — 45–50 minute sessions, limited availability.
Work with me 1:1 on an individual basis to determine the most effective approach to your prenatal training. You can feel confident that the pregnant body is powerful, competent, and tough, and can be suitably pushed throughout each stage of pregnancy. I take into account the effects of training on your core, pelvic well-being, and future long-term abilities that can carry over to your other interests and into the next phase of motherhood.
While you are cleared to exercise, you may require some direction on how to proceed safely. Alternatively, you may have noticed a significant abdominal separation, be experiencing incontinence, or be sensing bodily changes. These training sessions aim to help you regain your core strength and pelvic floor coordination and build a sturdy foundation in the gym — so you can feel confident returning to the physical activity you enjoy and become stronger while doing so.
Maintaining good posture is crucial during and after pregnancy as it helps to alleviate discomfort, reduce the risk of injury, and support the body's natural healing process. During pregnancy, weight gain and a shifting center of gravity can stress the back and pelvis; proper posture helps distribute this stress evenly, reducing the likelihood of back pain or pelvic girdle pain.
After childbirth, posture work aids recovery by re-strengthening the muscles that were stretched and weakened during pregnancy, and helps prevent postural issues from breastfeeding or carrying a baby for extended periods — for a more comfortable, pain-free life.
With my help you'll gain strength, awareness and connection with your body, feel informed and thrive. Your training doesn't need a complete overhaul, but it should be adapting and evolving to your changing needs, setting you up for success.
A Functional Fitness Assessment looks at how your body moves while performing different exercises. We examine your strengths, weaknesses, imbalances, flexibility and stamina to provide personalized exercise recommendations. We are also able to identify potential injury risks or determine the cause of current pain or discomfort.
Kseniia was the first fitness trainer that finally got me the results I needed by changing my mindset in such a subtle way that has forever changed how I look at eating and fitness… all without feeling like I was giving up things I loved.
I have many auto-immune diseases and health problems, and suffered a period of extreme weight gain of nearly 60 pounds at the peak of my worst. I didn't understand. I exercised 3–5x a week, I ate rather clean (or so I thought… organic, low sugar, gluten free, low carb, etc). Still, I fought constantly trying to find a way to become healthy again, but I couldn't figure out what I was doing wrong.
After some time, I realized I finally needed help from an expert that knew what she was doing to help me figure out what was going on. Kseniia immediately identified my problems almost on day one. She helped me to realize that less was more, and it changed my life forever. For example:
1. My body could not handle 5x a week intense exercise because of my illnesses, and it would actually cause me to hold onto more inflammation and gain more weight. I cut it down to 2x a week, and started seeing results instantly. She taught me to allow my body to heal.
2. She taught me how to eat a balanced diet. She started me counting macros, and even though my diet did not change that much in terms of the actual foods I ate, the PROPORTIONS of foods that I ate did. I started to enjoy carbs again (the often evil word in weight loss!) and realized I was eating too much protein and fat.
3. I needed posture correction, and this is the biggest thing she taught me. If your posture is not right, your body can not develop muscles properly, and causes a lot of chronic pain that can be avoided. I never thought about my posture or exercises to keep my body as a good enough template to even attempt weight loss.
Before seeing Kseniia I managed to lose 25 pounds of that 60 somehow over the course of 3–4 years. After seeing her, I lost an additional 25–30 pounds within the course of 7 months… and to me, I felt like I didn't really change anything in a way. It felt EASIER, all with a few mental shifts that she helped me to make.
Kseniia is the best trainer I ever had. She wants to heal you, she wants to teach you, and she wants you to be the best version of yourself. She gets such genuine pleasure from helping people love themselves and that's what makes her so special. I highly recommend.
I have tried working with many different personal trainers but Kseniia is hands down the BEST I have ever had. Not only does she make your workout plan fit your goals and needs, but she also explains every step along the way. She truly motivates you to be the best version of yourself and pushes you when you need it most. She's the sweetest but don't mistake that for weakness because she will make you work! ;) I first started working with Kseniia when I was trying to lose weight before my wedding and I couldn't believe the transformation I had. Then later on I got pregnant and I was so happy that Kseniia offers prenatal personal training. She tailored my exercises to promote strength and ease my back pain and so that I would have smooth delivery. Seriously, if you want a professional who will make you feel and look amazing, look no further!
I absolutely loved training with Kseniia during my pregnancy! Without a doubt, she is one of the best trainers I have ever worked with — she is very professional, extremely knowledgeable and customizes a fitness program specifically to benefit your body and your goals. Her approach is very individualized and detailed. She can answer any questions you have because truly, she is a master of her skill! Her passion for helping others feel and look their best shows in her work and her many achievements as a certified professional. Pregnancy isn't always comfortable and your body is stretched to its limits — having a fitness trainer that walks with you and supports you is priceless. I highly recommend Kseniia for expecting mamas (and really anyone) — you will not be disappointed!
I promise!