Where to begin
Welcome mama! Whether you are currently expecting, are postpartum, or have grown children, this guide will help you determine where to start with LUNA Online. We know that every motherhood journey is unique, and many of you are here for varying reasons. So there is no "one size fits all" way to navigate our platform. This is simply meant to be a guide to help you get the most out of what LUNA has to offer and find the best starting point for YOU.
Regardless of where you are in your motherhood journey, we highly recommend learning LUNA's fundamental breathing, core, & pelvic floor techniques FIRST. These techniques are the foundation of our method. They are weaved into every workout and fitness class, are necessary in helping you move safely and more effectively both while exercising as well as during daily life. These crucial tools are the building blocks for cultivating a strong, well-functioning core and pelvic floor FOR LIFE. From there, you decide where to go next.
All Mamas ~ Start Here!
Visit our LUNA Fundamentals Education series in the "Getting Started with LUNA" section of our platform and watch each video in the series, learning the techniques and practice them! Practice in the shower, while driving, breastfeeding, doing the dishes, as you move throughout your day, and of course, during exercise!
Watch our video on pelvic floor anatomy and functionality with LUNA's Pelvic Floor Physical Therapist, Alicia Willoughby to gain a deeper understanding to the anatomy and inner workings of your pelvic floor and the role it plays in your body.
If you are expecting (and have learned the LUNA fundamentals) you can now begin to explore our fitness classes and core specific programs!
PRENATAL CORE BEFORE:
Our Core Before 4 Week Series will help you tap deeper into your core than ever before! We encourage you to complete the series one week at a time (regardless of how far along you are in your pregnancy). You can do the core series along with any of our other fitness classes & workouts. We recommend doing the exercises for that week a minimum of 4 days per week (and up to 6 with a day of rest) to get the most benefit. Once you have completed the Core Before 4 week series, you can go back and use any of the videos at any time for some additional core work in conjunction with our other fitness classes.
PRENATAL FITNESS CLASSES:
We have a variety of class formats to choose from including Barre, Strength Training, Fusion, Yoga, Cardio, and PHIIT (our very own approach to high intensity interval training designed specifically for pregnant and postpartum bodies.) Our classes focus on training you for the demands of childbirth by building body awareness, core and pelvic floor connection, strength, and endurance both mentally and physically. We also have a variety of 10-20 minute workouts for when you are short on time ranging from core specific circuits to upper body focused, cardio, labor training circuits, and more added weekly. Our fitness classes and workouts are safe and highly effective while still being challenging!
EDUCATION & BIRTH PREP:
Prepare to Push:: As you get closer to your due date, check out our prepare to push video to learn how to begin to prepare your body for the pushing state during labor. This should be started around 36 weeks.
Preparing for Postpartum Series:: Prepare yourself for what postpartum can bring through this educational series led by out Labor & Delivery Nurse / Student Nurse Midwife. Yo will learn about the physiological changes that take place during and after birth, postpartum healing support methods, navigating mental health postpartum, as well as navigating your relationships, intimacy, and self-care as a new mama.
Childbirth Education:: Want to take a childbirth ed class from the comfort of your own home? Our evidence-based childbirth education class will teach you the anatomy of birth, support & coping techniques, positioning, what you need to know about self- advocacy, birth plans, routine interventions, and much more.
For our postnatal mamas, whether you just had your baby, or are several months to several years postpartum, start by learning our LUNA Fundamentals to help you start to reconnect to your pelvic floor and core. We also recommend tuning in to our video with LUNA's Physical Therapist, Alicia Willoughby on returning to exercise postpartum. From there it will depend on your own unique needs, as well as where you are in your journey.
WEEKS 0-6 (THE EARLY WEEKS):
If you are in your first 6 weeks postpartum (though anyone can do this), our Early Weeks Core + Pelvic Floor program will guide you through reconnecting with your inner core unit, moving safer in those early days with your baby, and aide in the healing process. This will also begin to lay the foundation for moving into our Core Restore series and getting back to working out again postpartum. These exercises can be done while lying in bed with baby and are very gentle and restorative.
WEEKS 6+ (CORE RESTORE):
We recommend that ALL post-birth mamas complete our Core Restore 6 Week Series. This series will help you re-connect to your inner core like never before, and help heal from diastasis recti and pelvic floor injury, restore proper function, and build strength. This can be done prior to, or in conjunction with our postnatal fitness classes. We recommend doing the exercises for each week a minimum of 4 days per week (and up to 6 with a day of rest) to get the most benefit.
POSTNATAL FITNESS CLASSES:
We have a variety of class formats to choose from including Barre, Strength Training, Fusion, Yoga, Cardio & HIIT. Our classes focus on helping you heal from birth (whether vaginal or c-section), build strength, improve function, and help you truly become STRONGER than EVER! We also have a variety of 10-20 minute workouts for when you are short on time, ranging from core specific circuits to upper body focused, cardio flow, HIIT circuits, total body sweat sessions, advanced workouts for our more experienced mamas, and more added weekly. Our fitness classes are safe and highly effective while still providing you with a heart pounding, muscle burning, sweaty workout!
Now that you have mastered the fundamentals that LUNA is built upon, you can apply these techniques to more advanced movements, workouts, and activities. LUNA isn't just for pre & postnatal mamas - we offer a variety of up-leveled workouts for the experienced mama too! If your goal is to get back to higher impact, higher intensity activities such as running, CrossFit, Tabata, weightlifting, sports and the like, LUNA is here to help! Our techniques can be applied to all types of workouts and activities, helping you truly become STRONGER than EVER in everything you do!
ADVANCED FITNESS CLASSES:
Our advanced classes introduce heavier weights, more advanced movements, plyometrics, and are higher intensity. Inside LUNA Online you'll find a variety of advanced workouts (with more added regularly) including strength training, cardio, and HIIT style classes.
Navigating Pelvic Pain //Prolapse / Diastasis Recti, and Incontinence
If you are pregnant or postpartum and are experiencing pelvic pain such as symphysis pubis dysfunction, pelvic girdle pain, or SI joint pain, and/or if you are navigating pelvic organ prolapse or other pelvic floor considerations such as incontinence, we have videos under our physical therapy section that will walk you through exercise modifications to consider, as well as stretches you can do to help alleviate pain and symptoms. In addition, for diastasis recti and pelvic floor considerations, we highly recommend doing our core restore series to establish a deep connection to your inner core, begin to heal, restore optimal function, and build strength & balance. This can be done prior to, or in conjunction with our postnatal fitness classes. Not sure if you have diastasis? Check out our comprehensive video on how to assess yourself led by LUNA's physical therapist, Alicia.
Wellness & Parenting Resources
LUNA has you covered through every stage of motherhood. Our expert team is here to provide you with ongoing support, education, & resources. Inside LUNA Online you will find a section dedicated to parenting resources and classes. We are continuously adding more offerings so stay tuned! Some of what you will find in this section include:
Preparing for Postpartum Series
Guide to Infant Sleep
Whether you are wanting to gain an understanding of what foods and nutrients are needed during the different stages of pregnancy and the best sources to get them from, nutritional guidance to support breastfeeding and healthy postpartum weight loss, or how to start your baby on solids, we have you covered with our comprehensive nutritional guides! These are downloadable PDF's that you can print out and save to refer to any time you need them.
Needing some relaxation in your life? Tune in to our guided meditations to take a journey through your mind, calm your body, and reap the benefits that meditation has to offer.
Join our community forum and start a conversation, or join in on one that already exists! Through our community forum you can meet other like-minded mamas, interact with LUNA's Founders Sarah and Stephanie, give and receive support, ask questions, and cultivate your LUNA Mother tribe! You can also join our private Facebook group HERE.