Mommy and Me Fitness Bootcamp
A 6-week bootcamp for postpartum moms >8 weeks postpartum who want guidance and support in returning to fitness post baby. Babies are welcome to join our classes (we have elevator access for strollers).
These classes are 45-minutes in duration and it is a 6-week strength training bootcamp focusing on connecting to your core, pelvic floor, and full body strength so you can feel confident working out again and caring for your little one. Modifications and variations will be given based on your fitness level. Education on how to activate your core, do a sit up, a push up, a plank, and return to jumping and running again!
Our next class start date is Thursday, May 29th.
Other class dates include: 6/5, 6/12, 6/19, 6/26, 7/3
Join in person at Pacer Physical Therapy and bring your little one along! (Virtual option for make up classes ONLY)
Our classes are designed to build community and to share your return to exercise journey with other moms in the same season of life; We support you in developing a workout routine that feels sustainable and empowers you with confidence to build strength and resilience.
We have guest speakers (Pediatrician and Dietition) join the groups for Q&A at the end of certain classes!
The 6-week program is $180. The classes are kept small for individualized attention so you can meet your goals!
Sign up at the link below
Strength for Runners Class
Any mom runner who is at least 12 weeks postpartum or a seasoned mom who is looking to get back into strength training at a higher level. Whether you are coming back to strength training <1 year postpartum or you have been running, but would like to add more higher level strength training into your routine!
These classes are 45-minutes in duration and we focus on building strength in the muscles to support running. We will be squatting under a bar, deadlifting, benching, using kettlebells, and doing a variation of jumping and plyometric type exercises to prepare your body for the demands of running and motherhood!
Modifications and form suggestions will be given based on your fitness level and experience. We will track your progress with weights and teach you the foundations of various weight lifting exercises!
Email info@pacerphysicaltherapy.com to join and to get more information on which days and times classes are being offered!
The monthly cost is $135. This class is limited to 5 participants
If you would like to start your own class you need 4 participants to begin with us***
Restorative Yoga Series
Restorative yoga is for anyone seeking deep relaxation, stress relief, and a gentle way to reconnect with their body. It’s especially supportive for those feeling overwhelmed, fatigued, or simply in need of a peaceful space to rest and restore. No experience is needed. All are welcome here.
This 1 hour class is designed to create a peaceful space to unwind and let go. Supported by cozy blankets and props, you’ll be invited into deep relaxation through gentle stretching and longer-held poses, fostering a profound sense of peace in both mind and body.
About the instructor: Jenae is a licensed mental health therapist and yoga instructor who specializes in nervous system regulation.
This is a 4 weeks series starting on Tuesday, May 20th at 6:30 pm
Other Class dates include May 27th, June 3, and June 10
To get the most out of this series consider joining us for all 4- weeks.
The series is $80/4 classes or drop in for $25/class. Please email us at info@pacerphysicaltherapy.com to drop in.
Prenatal Yoga Series
Restorative yoga is for anyone seeking deep relaxation, stress relief, and a gentle way to reconnect with their body. It’s especially supportive for those feeling overwhelmed, fatigued, or simply in need of a peaceful space to rest and restore. No experience is needed. All are welcome here.
This 1 hour class is designed to create a peaceful space to unwind and let go. Supported by cozy blankets and props, you’ll be invited into deep relaxation through gentle stretching and longer-held poses, fostering a profound sense of peace in both mind and body.
This is a 4 weeks series starting on Tuesday, May 20th at 6:30 pm
Other Class dates include May 27th, June 3, and June 10
To get the most out of this series consider joining us for all 4- weeks.
The series is $80/4 classes or drop in for $25/class. Please email us at info@pacerphysicaltherapy.com to drop in.
Upcoming Events & Community Workshops
The Core and Pelvic Floor Workshop
When: Saturday April 26th at 2-3 pm
Where: Fitlabs Pilates, Cambridge
In this workshop, we will cover:
- Anatomy and function of the core and pelvic floor
- How to recognize if you should be strengthening or relaxing your pelvic floor
- How the pelvic floor can be contributing to your low back pain
- Stretching and strengthening exercises to support the muscles around your abdomen, hips, and pelvis
- Holistic approaches to taking care of your body while continuing to exercise
Integrating Pelvic Health and Mental Wellness:
A Collaborative Approach for Mental Health Providers
Workshop Overview:
This virtual workshop will cover:
- The anatomy and function of pelvic floor, hip musculature, and core
- How the pelvic floor impacts bowel, bladder, and overall bodily functions
- Strategies to address pelvic floor concerns such as leaking, heaviness, and pressure through lifestyle changes
- The role of nervous system regulation in improving pelvic health
- How physical therapists can treat the nervous system using a biopsychosocial model
- Collaborative approaches between pelvic PTs and mental health providers to enhance patient care and support
- Q&A
Birth Prep from a Pelvic Health Perspective
If you are pregnant and looking to feel as prepared, educated, and confident in your delivery method this is for you
Join us at Muscle & Flow in Milton on Wednesday, June 12th from 5:15- 6:15 pm for an awesome birth preparation workshop
In this workshop you will learn:
- How to make a decision tree during your labor and delivery + mental mindset
- How to prepare your pelvic floor for delivery to reduce risk of tearing if expecting a vaginal delivery
- How to prepare for a c-section (planned or unplanned)
- Positions to support your pelvic floor during labor and delivery
- How to recover in the early days post birth (c-section or vaginal)
- **There will also be a Q&A to have all your birth questions answered
- Register now at the link below, space is limited!