B STRONG MOM & BABY PHYSIO LED STRENGTH CLASSES
At The Physio Space & Integrative Wellness Center, our aim is to make exercise as accessible and enjoyable as possible for our mamas.
So many physical and emotional changes occur during pregnancy and throughout the post-natal period and your return to exercise should reflect these considerations. Whether you deliver vaginally or via c section, the healing process takes time and return to fitness is not a one size fits all.
We also know that life with a baby/toddler can be challenging and so we created this class to give you and your little one space to play, socialize while getting strong in the process.
This class is designed to increase physical strength through weight-bearing and resistance work while considering the post-natal core and pelvic floor muscles.
Post-natal recovery
Help mothers recover from childbirth and regain strength, flexibility, and endurance.
Core and Pelvic Floor Strength
Rebuild and restore core and pelvic floor muscles, improving posture and overall physical stability while considering the mother’s birth story, bladder, and bowel symptoms.
Bonding
Provide a supportive environment for mothers to connect, share experiences and build relationships.
Community Building
Serving as a community for mothers to connect and support one another in their fitness journey.
Improve Mental Health
Reduce stress, anxiety, and symptoms of postpartum depression through exercise and social interaction.
Functional Strength
Develop strength and skills for daily activities such as lifting, carrying, and caring for babies.
Self-Care
Emphasize the importance of self-care and prioritizing mother’s physical and mental well-being.
B Strong Level 1
Our B Strong Level 1 rehab class is designed specifically for newly postpartum moms who arejust beginning to return to exercise. This gentle, physio-led class focuses on reconnecting with your core and pelvic floor through breathwork, posture awareness, and foundational movements. We create a safe, supportive environment where you can rebuild from the inside out—especially important after birth, whether vaginal or C-section. It’s a perfect starting point for those looking to ease back into movement in a mindful, rehabilitative way.
B Strong Level 2
Our B Strong Level 2 rehab class is for moms who are ready to build on their foundational postpartum recovery and start moving with more intensity. While Level 1 is recommended, it’s not required to take the level 2 classes.
This class is ideal for those who feel ready to challenge their strength and coordination in a progressive way. We continue to integrate core and pelvic floor awareness but begin layering in more dynamic movements as well as progressive and functional full-body strength work. The goal is to transition from rehab to strength training while still supporting the unique needs of your postpartum body. With expert guidance in a small group setting, you’ll gain the tools and strength you need for the physical demands of motherhood—and feel strong doing it.
B Strong: Restore & Recover (all levels)
Pregnancy and motherhood create incredible changes in the body, influencing posture, breathing mechanics, pelvic control, and how we move through everyday positions. This mobility class is designed to help restore the movement foundations your body needs after pregnancy by addressing common postural tendencies and rebuilding strength through your available ranges.
Together, we’ll focus on unlocking the ribcage, improving breathing mechanics, restoring pelvic and hip rotation, and rebuilding lumbopelvic control. Through progressive strength-based mobility exercises—not just stretching—you’ll develop lasting changes that help you move with more ease, confidence, and control.
Who can join?
Any mama that has goals of getting stronger and fitter (regardless of baby’s age).
When are the classes offered?
Our classes run on 6-8 week blocks throughout the year.
Instructors
Chantale Pryor
Pelvic Health Physiotherapist
Shannon Watson
Physiotherapy Assistant & Personal Trainer
Virginie Bédard
Physiotherapist
Class Location
Our brand-new gym — bright, spacious, located on the lower level!
1200 Colonial Road
Navan Ontario
K4B 1J5
Dates
Fall series 2026 (6 weeks) Week of Sept 14th – Week of October 26th 2026 (includes a 7th week-BONUS WEEK for missed classes).
Cost
Total Cost 1x per week: $174 (6 classes) $29 per class.
Total Cost 2x per week: $348 (12 classes) $29 per class.
B Strong Level 1 & 2 as well as B Strong Restore & Recover (6-week series)
This series can be taken 1x or 2x per week.
Classes Offered
B Strong Level 1 (50 min classes)
Monday and Wednesday 10:00am (Shannon Watson, PTA)
B Strong Level 2 (50 mins classes)
Monday and Wednesday 11:15am (Shannon Watson, PTA)
Tuesday and Thursday 9:45am (Chantale Pryor, PT)
Tuesday and Thursday 11:30am (Virginie Bédard, PT)
B Strong Restore & Recover (30 min classes)
Tuesday & Thursday 10:45am (Virginie, PT)
CLIENT REVIEWS
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