A LA CARTE OPTIONS
Support beyond the basics - fitness, nutrition, postpartum
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FITNATAL
A prenatal covering all things breathing, posture, core, pelvic floor, movement and exercise. Offered separately or as part of a package.
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BIRTH/PP PREP
Extra time together to practically prepare for birth and postpartum. Meal prep, home organization, labor prep, etc. Custom to desires.
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PP HOURS
Postpartum doula support including but not limited to newborn care, food prep, light housework, emotional support and resources.
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NUTRINATAL
Coming by the end of the year!
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PP MEALS
Coming sometime in the future!
Fitnatal
Want to learn how to support and protect your body through pregnancy and beyond?
Join me for an interactive 2 hour prenatal in the comfort of your home where we’ll discuss everything below and more. Included are a breathing and posture assessment, custom sample weekly movement or workout plan with personalized focus exercises delivered via email, and ongoing messaging support up to 6 weeks postpartum.
Discussion includes:
My personal journey with diastasis recti and incontinence post birth and my recovery and return to fitness process
Understanding how our bodies physically change as they grow in pregnancy
The importance of breathing and posture and how they can both contribute to core/pelvic floor dysfunction as well as support, protect and heal dysfunctions when done properly
The make up of our core and pelvic floor, what proper function looks like and some common dysfunctions
Warning signs to watch out for in daily movements and exercise and what to do about them
Benefits of and key strategies for cardio and strength training in pregnancy
What to prioritize in the early postpartum period to help get you back to the lifestyle you desire
Investment: $150
*Offered separately at full price
**Discounted for current Waltman Wellness and Community Doula Collective clients
Birth/PP Prep Prenatal
Sometimes getting closer to birth can cause some extra stress when it feels like there’s just too much to be done. Parents/close friends may not live close by to help, full time jobs may be in full swing, and there’s just not enough time or energy to get some additional preparation done before baby arrives.
Enter the birth prep prenatal. This is a time where we will spend 3-4 extra hours together doing whatever it is you desire to get ready for baby. It could include making some freezer meals or even nutritious, homemade drinks and snacks to have on hand for your birth. It could include doing some home or nursery organization to get the house more in order. It can also include doing some mental and/or movement preparation for labor such as talking through some fear and anxiety or going through some exercises/positions to help prepare the body for labor.
Whatever would be most helpful, it can even be discussed and planned for in advance to make the most of our time. For example, you want to make some meals but are not sure which ones to make or ingredients to have? We can work on that together ahead of time! We have lots of great nutritious postpartum meal and ingredient recommendations.
Investment: $100
*Only available as an add on or as part of a birth doula package for current Waltman Wellness clients
Postpartum Doula Hours
The “fourth trimester” is a time filled with needed rest and recovery while lots of time and energy are also needed to take care of your new baby, home and family. Having someone to listen, process emotions and events with, ask questions to and learn with, help with some practical needs around the house, and/or simply watch your baby or other children to give you a break can be invaluable.
Postpartum doula hours include emotional support, physical recovery support, newborn care, breast or bottle feeding support, sibling care and integration, meal/snack prep, light housework such as dishes and laundry, running errands, education and resources, referrals and more.
Investment:
$25/hour from 8 AM - 8 PM
*$30/hour from 8 PM - 8 AM on a limited basis
**Only available as an add on for current Waltman Wellness clients.
