Congratulations on your pregnancy! We are so excited to join you on this journey and we want to make sure we give you all the details you need to know when starting any of Move Well with Anna‘s prenatal
fitness services.

To give you a summary of our prenatal services…….
*NB Step 1 & 2 are undertaken together

Step 1 – Prenatal Health & Wellness Assessment with Report

Step 2 – Kickstart (online, self-paced 15-day bespoke) Programme

Step 3 – Body Nourish Prenatal Personal Training Programme

STEP 1 – PRENATAL HEALTH & WELLNESS ASSESSMENT with REPORT

Method:

In-person or online depending on your location and personal preference

Duration: 

The Assessment takes 90 minutes

Aim:

• To lay the foundations for a pregnancy of safe and nourishing movement.
• To identify any specific areas you need or want to focus on. 
• To empower you with knowledge about your own body to ensure that your understanding and empowerment last a lifetime.
• To inform the creation of a fun, effective, and nourishing training programme.
• To give you an opportunity to see how you like working together with us.

Content:

The Prenatal Assessment will consist of a discussion around and an assessment of:

• the results of your health and wellness health questionnaire (which will be sent to you in advance of your meeting)
• your pregnancy/birth/health and wellness journey
• your pelvic floor health 
• your posture and mobility
• your stomach muscles, to see if you have any Diastasis Recti (stomach muscle separation) 
• your core function 

The Assessment Report will include:

• A thorough explanation of her findings for your future reference.
• Bespoke videos demonstrating how to activate your core and pelvic floor correctly.
• Bespoke videos demonstrating beneficial stretches and mobilizations to support the report findings.
• Bespoke videos demonstrating beneficial strength and fitness exercises to lay the foundations for nourishing, safe and effective workouts.
• A series of short educational mini-lectures to empower you with all the knowledge you need to make informed and safe decisions about your prenatal health, wellness, and movement choices.
• Advise and trusted referrals to any other health & wellness professionals she thinks you would benefit from seeing such as a Woman’s Health Physios, trauma counselor, nutritionist, etc.

STEP 2 – KICKSTART PROGRAMME

Method: 

Self-paced online programme with:

• 4 x daily prescribed exercises bespoke to your goals and needs demonstrated via descriptive videos
• 1 x daily complimentary task designed to help you build good habits, plan and organize to support your success, and regulate your nervous system
• 3 x accountability and check-in video calls to monitor your progress, check your form, and answer all queries. 
• 3 x accountability and check-in WhatsApp text/voice note conversations to keep you on track.

Duration: 
The Kickstart Programme takes a minimum of 15 days to complete. Exercises and tasks can be completed within 20mins. It can however be done at your own pace.

Aim: 

• To lay the foundations for a lifetime of nourishing movement.
• To empower you with knowledge about your own body to ensure that your understanding and empowerment last a lifetime.

Content: 

• Bespoke videos demonstrating how to activate your core and pelvic floor correctly.
• Bespoke videos demonstrating beneficial stretches and mobilizations to support the report findings.
• Bespoke videos demonstrating beneficial strength and fitness exercises to lay the foundations for more demanding workouts.

STEP 3 – BODY NOURISH PRENATAL PERSONAL TRAINING PROGRAMME

Method:

• Live, in-person or online 60 min personal weekly training sessions depending on your location and personal preference (1+ times a week depending on availability and budget).
• Weekly accountability and check-in WhatsApp conversations to keep you on track.

Duration:
12 week+ (any sessions not completed before birth can be carried over for postpartum support)
Aim:

• To help your body navigate the muscular and skeletal changes brought about by your changing body.
• To help prepare your body for the late stages of pregnancy, birth, and beyond.
• To improve and maintain your mobility, strength, and stability which will improve your energy levels, help aid better quality sleep, elevate mood, and keep pain and discomfort at bay.
• To help you to flourish during this special time in your life.

Content:
A bespoke personal training programme built around your goals and needs.

100% SATISFACTION MONEY-BACK GUARANTEE If after meeting us for the assessment, you decide it’s just not for you, as long as you let me know within 24hours, we’ll refund you 100% of your money, no questions asked. Sometimes the chemistry just isn’t quite right and everyone deserves the chance to change their mind, especially when you’ll be working together so closely.

CANCELLATIONS AND REFUNDS FOR SESSIONS UNUSED DUE TO GIVING BIRTH

If you find that you are unable to complete the programme because your doctor has advised you to stop exercising, the remaining value of classes not attended will be held in credit against any of our other services which include our Postnatal Assessment, Personal Training or group classes. A refund can be negotiated in special circumstances.

INSURANCE CLAIMS

We have good success rate with clients successfully claiming their sessions through their health insurance companies. ‘Move Well with Anna’ is a fully registered Thai Limited company and while we cannot provide a medical certificate, we can provide a detailed description of services, our qualifications, invoice, and receipt. 

ANY QUESTIONS? WANT TO BOOK A CALL?

If you’re considering working with Anna but are not quite sure, please do book a call to chat through any concerns or questions.

https://calendly.com/movewellwithanna/check-in-calls

FREE TIPS, SUPPORT & WORKOUTS

Please do feel free to check out Anna’s IG & FB pages. They are jam-packed with free workouts, tips and suggestions. The links are as follows:

Instagram – www.instagram.com/movewellwithanna

Facebook – www.facebook.com/movewellwithanna

Free ‘Fit & Strong After Baby’ Membership Club – click to join here

Free Monthly Movement Clinic – once a month at Bumpsy Daisy Cafe on Sukhumvit Soi 31. For more info & reservations – click here.

We look forward to hearing from you and if you have any further questions, please do not hesitate to ask us. We are sending nothing but the very best wishes and lots of thoughts of strength, health, and joy from the entire ‘Move Well with Anna’ Team!

Do you have any questions, or would you like more information about our bespoke workshops, classes or training services?

We would love to hear from you!

Feel free to reach out and we will get back to you within the next 24 hours.