WORK
WITH US
Our Pre & Postnatal Fitness Programs
You’re stronger than you think. But if you’re like most moms, you need expert support to stay fit and healthy for your baby. You just want a clear plan to follow.
Our pre & postnatal fitness programs cater to your unique journey and provide expert fitness routines that grow with you. Whether you’re expecting or adjusting to life postpartum, we help you stay strong, safe, and supported every step of the way.
You're in the right place.
Mama-to-be, let's celebrate this incredible journey your body's on! Our prenatal fitness program helps keep you strong, healthy, and glowing throughout your pregnancy. We'll focus on safe, effective exercises that support your changing body and prep you for the big day. You're not alone; we'll coach you every step, trimester by trimester.
Perfect for mamas-to-be who want to stay fit, feel amazing, and connect with their changing bodies throughout pregnancy.
Postpartum Strength & Rebuild is a 16-week program that offers evidence-based postpartum recovery exercises designed to safely rebuild your core strength, improve pelvic floor function, and gradually increase your overall fitness, safely and effectively.
Ideal for new moms looking for a guided return to exercise, focusing on core and pelvic floor recovery, and building strength.
Strong & Sculpted by Stephanie is our premier women's fitness program. This program focuses on targeted strength training to help you achieve a toned and strong physique. The entire program is a full 12 months, but you can choose to get started with just 3 or 6 months and extend to a full year at any time.
Perfect for women ready to challenge themselves, achieve tangible results, and develop a strong, sculpted physique.
What You Get With Program
Every
Flexibility to Work Out Anywhere
With online coaching, you get the flexibility to work out anytime, anywhere! No Zoom meetings or appointments needed. You get access to your workouts in your app and you can complete them at your own convenience at home or at the gym.
Custom Habit Tracking
Our custom habit tracking system will keep you on track with your fitness goals, one step at a time. We'll work together to create positive habits that fit seamlessly into your daily routine.
Unlimited Message Access to Your Personal Trainer - me!
Support and encouragement are just a message away! Feel free to reach out to me anytime, and I will be there to provide guidance, answer questions, and cheer you on every step of the way.
A Daily To-Do List
No more guesswork! With your daily to-do list in the app, you'll know exactly what steps to take to reach your personal fitness goals.
1. Choose Your Program
Browse our range of fitness programs above and select the one that best fits your goals and stage of life.
2. Start Your Fitness Journey
Access your fitness plan through our app anytime, anywhere, and start making progress towards your health goals.
3. Enjoy Your Progress
I’m here to support you, provide tips, answer questions, and help you stay motivated. You're never in this alone!
Get Started
How To
What Makes STF Pre & Postnatal Fitness Programs
At our core, we believe every mom deserves to feel strong and healthy. Our online programs are specifically designed for the unique needs of pre and postnatal fitness. Whether you're expecting or adjusting to life with a new baby, our personalized plans will help you achieve your fitness goals.
WE TAILOR TO YOUR NEEDS.
WE PROVIDE EFFECTIVE PROGRAMS.
WE ARE WITH YOU ALL THE WAY.
Different
Your program questions — answered.
pre & postnatal program
FAQ's
You won't need much! Our pre and postnatal fitness programs are designed to be done with minimal equipment, whether you're at home or the gym. Just grab some dumbbells, resistance bands (the ones with handles and loop bands), and a comfy yoga mat.
Absolutely! I know how hectic life can be as a mom. Our programs are super efficient, so you won’t be spending hours in the gym. With my Online Personal Training program, I’ll create a workout plan that fits into your busy schedule, even if you only have 15 minutes a day. Plus, you can complete the workouts anytime, anywhere with our app, making it a perfect fit for your lifestyle.
I’m here for you every step of the way! You can reach out to me directly in the STF app or contact my support team. I encourage open communication and am dedicated to addressing any questions or concerns you have promptly. We're in this together, and your success is my priority.
Once you sign up, keep an eye on your inbox for a welcome email from hello@stephaniethomasfitness.com and another from Trainerize to set up the STF fitness app. Your program officially starts on the Monday following your purchase. If that date doesn't work for you, just message me in the app, and I'll adjust it to your preferred start date.
For the 1:1 Online Pre/Postnatal Personal Training program, once you're approved, submit payment, and fill out your intake questionnaires, I’ll start on your personalized workout plan. Most clients receive their first workout within two weeks and get access to the STF app right away.
Our programs are designed for moms dedicated to their fitness goals. If you think you might need to cancel, this program might not be the right fit. I don’t offer guarantees or refunds, but I’m committed to supporting you throughout your journey. With your commitment and effort, you'll see significant progress. I'm here to guide and support you every step of the way.
No worries at all! Our pre and postnatal fitness programs suit all fitness levels, including beginners. I specialize in working with women of various backgrounds and fitness abilities. Whether you’re starting from scratch or have some experience, I'm here to guide you every step of the way. Need modifications? Just message me, and I’ll provide alternative exercises.
The 1:1 Online Pre/Postnatal Personal Training program offers a personalized fitness and nutrition plan tailored to your goals. We work closely together, adjusting the program as you progress. Our other pre and postnatal fitness programs are comprehensive and cater to the needs of moms at different stages of their journey. While these workouts aren’t individually customized, you'll still get direct message access to me for support and guidance. Both options give you valuable tools and resources to achieve your fitness goals with access to your program in the STF app. Need help deciding? Just send me a message or book a call!
Have a question before getting started?
I understand that making a decision about your fitness journey is important, and I want to ensure that all your questions are answered and that you feel confident about the program you're about to begin.
That's why I offer a complimentary 15-minute call to address any questions you may have.
Since spots are limited, this call is reserved for those seriously considering joining a program and ready to take that next step.
To schedule your free call, simply click the button below and choose a time that works best for you.
Schedule a consult
