Frequently Asked Questions
Want to know how Shift and Lift by Laura Personal Training works for pre/post natal clients?
Check out my FAQs to find answers to the most commonly asked questions in regards to my Online Personal Training Service.
What is 1 :1 coaching? 1:1 online coaching, also known as online personal training is a form of fitness coaching that takes place virtually through online communication on the Shiftandliftbylaura platform. We will be your personal coach and design you a custom fitness plan based on your goals, fitness level and preferences alongside a personal nutritional food guidance plan for your goals. Plus, continuous support and weekly/fortnightly or monthly check ins. One of the main advantages of 1:1 online coaching is that it offers flexibility and convenience as you can access your workouts and coaching sessions from anywhere and at any time! Additionally, it may be more affordable than in-person personal training.
Is it safe to exercise during pregnancy? For most healthy pregnancies, yes! Regular, moderate exercise is not only safe but highly recommended. It can help reduce common discomforts, improve mood, and prepare your body for birth. We always recommend consulting with your doctor or midwife before starting any new fitness routine.
What should I expect from Shift and Lift online coaching? 1 to 1 online fitness coaching is like having a personal trainer who is always with you, but instead of meeting them at the gym, you get to work with them from the comfort of your own home! It’s a form of fitness coaching that takes place virtually through online communication, it’s like having a personal trainer in your pocket who helps you achieve your health and fitness goals! You get to have someone who is knowledgeable, supportive, and encouraging, guiding you through your workouts and holding you accountable for your progress. I will create a personalised workout plan just for you, based on your goals, fitness level, and preferences. Also providing feedback on your form, give you tips and tricks to make exercises more effective, and cheer you on as you crush your goals!
What type of exercises are safe while pregnant? The safest exercises are those that are low-impact and feel comfortable for your body. This includes brisk walking, swimming, stationary cycling, yoga, and strength training with modifications. We avoid exercises that put you at risk of falling, involve lying flat on your back after the first trimester, or cause you to overheat.
When can I start exercising again after giving birth? This is highly individual and depends on your recovery. Most women can begin with gentle movement, like walking, within a few weeks. It's generally recommended to wait for your 6-week postnatal check-up and get clearance from your doctor before resuming more strenuous exercise, especially after a C-section or complicated delivery.
How do I know if I'm pushing myself too hard postpartum? Listen to your body. Signs you may be overdoing it include pain, bleeding that is heavier than spotting, excessive fatigue, or a feeling of "heaviness" or pressure in your pelvic floor. If you experience any of these symptoms, ease up and consult with your healthcare provider.
How many extra calories do I need to eat while pregnant? You don't need to "eat for two." In the first trimester, most women don't need any extra calories. In the second trimester, an increase of about 340 calories per day is recommended, and around 450 calories per day in the third trimester. Quality is more important than quantity, so focus on nutrient-dense foods.
Do I need to have a gym membership? No! If you are unable to go to the gym or don’t want to go to the gym that is absolutely fine. Progress can still be made to help you reach your goals. All plans are bespoke and I will ensure they are within your ability, cater for any existing injuries and incorporate any home equipment that you may have or decide to purchase once you start. Shift and Lift plans can be altered and changed along the way!