Vitality Pre & Postnatal
Fitness Training
Are you pregnant or looking to become pregnant?
Move through pregnancy with a tailored fitness program that allows you to safely and effectively build strength, prevent excess weight gain, maintain core function, prepare for childbirth, and assist with postpartum recovery.

Are you a new mom or a mom still suffering from post-baby aches, pains, and weaknesses?

Experience a custom postpartum training program that  focuses on alignment and core function, progresses through more advanced exercises to prepare you to return to your favorite activities and handle the physical demands of caring for your growing child.
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Private Sessions:
  • Personal training provides a workout routine crafted to suit your unique needs, goals, and schedule. No matter where you are on your wellness journey, how many schedule challenges you face, or if you are nervous to begin a fitness program, you will have someone committed to finding solutions that ultimately lead to your success.

  • By appointment only scheduled 1-hour sessions.

Semi-Private Sessions:
  • Experience the benefits of an individualized training program all while building relationships and community with women moving through similar life experiences. This program provides custom workouts catered to your
    individual needs and goals, all while being surrounded by individuals who will continually challenge and support you.

  • Scheduled 1-hour sessions with 2-4 participants.

Prenatal Fitness Training Benefits
  • Maintain proper body alignment throughout the course of pregnancy as center of gravity shifts.

  • Build muscular strength through safe, functional exercises in order to have a healthy pregnancy and
    prevent excess weight gain, a safe delivery, and be able to successfully perform your daily living activities.

  • Improve stamina to handle the physical and mental stress of labor and delivery.

  • Learn to contract and relax pelvic floor muscles for an easier birthing process.

  • Practice techniques to begin performing once baby arrives to promote healing of tissue and muscles
    stressed during labor and birth.

Staying Fit
Postnatal Fitness Training Benefits
  • Restore alignment and ensure proper body positioning to enable muscles to be activated in a safe, functional manner.

  • Perform core recovery techniques to slowly and safely restore function and strength.

  • Increase muscular strength, cardiovascular endurance and energy levels to meet the demands of your current lifestyle.

  • Advance exercises to help you handle the stresses of daily life with a heavier child and to return to your favorite physical activities.

Meet Vitality's Trainer
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Sam Olson
Certified Personal Trainer and Fitness Instructor

Sam is an ACSM Certified Personal Trainer and Fitness Instructor with a BS in Kinesiology, and specialty certifications in pre/postnatal fitness, corrective exercise, Schwinn cycling instruction and Barre instruction. 

Sam is an advocate for all women receiving high quality prenatal care and postpartum rehabilitation.  Her clients appreciate her ability to break down complex material and tailor her training program to meet their individual needs.  She believes that your health is a priority always, daily movement should be joyful and pain free and a regular fitness routine should continually challenge and support one's physical, mental, and emotional well being. 

"I have been working with Sam for 9 months and it has been life changing. I was not breathing right and had a very weak core. Working with Sam has enabled me to change how I breath and strengthen my core. I have always been a triathlete and worked out a lot, but was using the wrong muscles. Now I am using the right muscles and don't have the knee and IT band pain I used to have. I have had knee issues my entire life and it's amazing not to be in pain after I work out. I went from not being able to do any pushups to doing 30 during a workout (on my toes not knees!). Next goal is pull-ups! I've also lost several inches in my waist and hips which is great side benefit! Working out with Sam is fun and I look forward to it each week. I highly recommend Sam!"

-Julie M