Level 2 Postpartum Rehab
May
1
to Jun 7

Level 2 Postpartum Rehab

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Level 2 Postpartum Rehab

Bulletproof your body

Welcome to the second phase of your postpartum rehab: Bulletproofing your body and transitioning back into the activities you LOVE!

Building on our level 1 classes, this series is designed to help you transition back to strength training and sport in a safe, evidence-based, and fun way!

What Can You Expect?

  • Dynamic warm-up and mobility exercise

  • Bodyweight, band, and resistance exercises

  • Focused core and pelvic floor work to help support the reintegration of functional movements

  • A gradual re-introduction to plyometric exercises (for those who are appropriate candidates)

  • Small groups, support and community, and tailored modifications to meet you where you are at and help you move towards your goal

The Details:

  • Wednesdays & Fridays from 11:45 am to 12:45 pm for 6 weeks (May 1-June 7th) at the SBM studio inside the Swan River Curling Rink

  • Babies are always welcome

  • Cost: $360

  • It is highly recommended that participants have completed our Level 1 class series, and/or have had a postpartum assessment with Dr. Jen

  • *Series requires at least 5 participants to run

  • REGISTRATION DEADLINE: April 28th @ 4 pm

Registration

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V Day Sweat Class
Feb
14
5:45 PM17:45

V Day Sweat Class

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V Day Sweat Class: Show your Body Some Love

Join us for a 50 minute "Sweat” (metabolic conditioning) class that will challenge all of your muscles (heart included) while building a big sweat! Think battle ropes, kettlebells, dumbbells, boxes, and a serious burn! $40 per participant. Open to all levels!

You’ll leave feeling happy, accomplished, and energized…

And There’s More

You'll have some special treats to take home to show your muscles and tastebuds some love!

REGISTRATION IS CLOSED

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Mar
8
6:15 AM06:15

International Women's Day Workout

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Come Sweat With Us in Celebration of International Women’s Day

What better way to celebrate the strength and achievements of women than coming together to move freely and purposefully. Proceeds from this event will be contributed to our Equipment and Community Accessibility fund, with the goal of empowering women from our community and beyond through movement, wellness programming and knowledge translation.

The Details:

We’re teaming up with Beyond Wellness Retreat to bring you an early morning class that will leave you feeling accomplished and refreshed! What’s Included:

  • Time: 6:15 am

  • Location: TBA

  • 40 min class (20 min circuit & 20 min yoga)

  • A healthy ‘To-Go’ Breakfast

    • Choose Overnight Oats OR Yogurt & Fruit

    • A cup of hot coffee

  • Cost: $25 (E-transfer to Jenny@smallbutmightyfitness.com with password smallbutmighty)

  • What to Bring

    • Yoga/Pilates Mat

    • Water

    • Face towel (optional)

REGISTRATION DEADLINE: Mon March 7th at 8 am

** Requires at least 10 participants to run

Register Below (Please note, your spot will only be reserved once your registration form & payment have been received)

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Feb
14
5:30 PM17:30

Small But Mighty Limited Edition Valentine's Day Package

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As Valentine’s Day approaches, I always like to remind my clients and friends about the value of self-care and self-love! This year, we have the perfect Valentine to pick up for yourself (or your loved one).

LIMITED EDITION: Small But Mighty V-Day Package (15 Available)

The perfect balance of movement and recovery, our V-Day package is full of goodies from local businesses including:

  • Admission to the Small But Mighty ‘Galentine’s Day Circuit Class (Feb 14th @ 5:45 pm) + 2 drop in classes to use in 2022

  • OR 3 Small But Mighty Drop-In Classes to use in 2022

  • “Bubbles”

  • A Natural Hippie Co. Special Edition Valentine’s Day Bath Bomb

  • A Lil’s Babe’s Scrunchie

  • A sweet treat to enjoy while you soak!

Available for $65 cash or e-transfer (retail value $95.00)

Valentine’s Cards pick up can be arranged from the SBM studio or Evolve Chiropractic prior to Feb 14th if you are gifting this package to someone. Self-care packages will be distributed at the Galentine’s Day class on Feb 14th! 

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Free Webinar: Understanding Your Pelvic Floor & Pelvic Floor Physiotherapy
Jul
21
7:30 PM19:30

Free Webinar: Understanding Your Pelvic Floor & Pelvic Floor Physiotherapy

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CO-HOSTED BY MICHIKO CARINGAL OF HAPPY DOWN THERE

A safe place to learn about the pelvic floor, how to recognize and prevent dysfunction, and when to seek treatment. Open to all genders.

This 30-minute webinar will provide a high level overview of:

  • The anatomy & function of your pelvic floor

  • Pre-Hab and rehab for your pelvic floor throughout the lifespan (including pregnancy and the postpartum period)

  • How to recognize dysfunction

  • When to seek care and the role of pelvic floor physiotherapy in your rehabilitation

  • What to expect at your first pelvic floor physiotherapy appointment

  • + an (optional) additional 30 min question and answer period

Can’t make it? Register below and we’ll make sure you get the replay via email!

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Jun
7
8:00 PM20:00

Free Masterclass: Diastasis Recti - Bridging the Gap

DIASTASIS RECTI - BRIDGING THE GAP

Postpartum is FOREVER. So too are some of the changes your body undergoes during pregnancy, labour and delivery and the postpartum period. A proper rehabilitation program is key to healing, returning to full function and thriving postpartum.

Have you ever heard of Diastasis Recti (DR)? Was it made to sound scary/unavoidable/permanent when you did? Fear not Mama, this webinar will cover all of your ‘need to knows’ about diastasis recti as well as a high-level overview of how to rehabilitate your core (DR) and pelvic floor post-baby!

Join us Monday June 7th, 2021 at 8:00 pm for a free masterclass covering Diastasis Recti from a Mama’s perspective!

WHO IS THIS WEBINAR FOR?

  • Thinking about having a baby? This webinar is for you!

  • Have you had a baby/multiple babies? This webinar is for you too!

    • No matter how old they are!

  • Are you finding it difficult to activate your core or pelvic floor or experiencing incontinence, low back pain, or even pelvic organ prolapse? You got it, this webinar is for you!

The Details:

  • This webinar will be hosted via Zoom, with a ‘chat’ option for your comments and questions

    • THIS MEANS: You don’t need to have your camera or mic on! Your kids/dogs/hubby (or all of the above) running around in the background is totally cool!

  • 45 minutes in length

  • FREE

How Do I Register

  • Complete the registration form below!

See you there!

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Apr
2
to Apr 4

FEmpower Fight Night Festival

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Join us for a ladies-only evening celebrating women in sport, benefitting 'Play Like a Girl' at Queen's University!

The (F)Empower project was designed with the idea empowering women and girls in all areas of their lives, through exposure to movement, training, and sport. On April 2nd, we're looking to give back to the female sport and training community by providing a training experience that will leave you sweaty, exhausted, and full of joy!

Whats in it for you?

This event will feature coaching by some of the best female trainers there are in the Toronto area, and for a $10 registration fee, you'll have access to follow classes, open to ALL LEVELS:

Mobility and Warm-Up

With Me!

Certified Exercise Physiologist, NTC Trainer, Personal Trainer and Fascial Stretch Therapist.

 

 

 

 

 

 

Muay Thai Kickboxing 

A one-hour class lead by the incredible Theodora Pistiolis, 3 time National Champion, and certified boxing and CSC coach!

 

 

 

 

 

 

 

Yoga

A one-hour yoga class lead by @palunamoves, yoga teacher, olympic lifter, NTC trainer, and co-owner of Tune-In Nutrition!

 

 

 

 

And More...Door prizes, silent auction, and hair braiding provided by some of our amazing sponsors:

This event will also feature a Girl's Muay Thai class as well as a Muay Thai sparring match for spectating! Bring your #girlsquad, its going to be great!

Want to Join Us?

Interested in registering? Click below! Don't forget to select whether or not you need to purchase hand wraps!

If you're interested in learning more about Play Like a Girl, you can access their Facebook page:

Can't make it make it but interested in donating to a great cause? Click below to contribute to my fundraising campaign!

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