“BYOB” Fitness / PREP (NEW)

WHAT IS IT?

This program is targeted towards postpartum individuals looking to optimize their recovery and return to exercise in a safe, supportive environment. BYOB-Prep is a specially designed group Physiotherapy program led by pelvic floor trained Physiotherapist, Sama Farah-Mina.

WHAT’S INCLUDED?

Initial Assessment / Mandatory / Available dates for booking:

• Monday Evenings (Dec 1st, Dec 8th, Dec 15th, Jan 5th)
• Saturday Mornings (Dec 13th, Jan 3rd, Jan 10th)

6 Weeks of classes / JAN 12th – FEB 20th / 11:30 AM / Mondays & Fridays

IS THIS PROGRAM RIGHT FOR YOU?

• You’re postpartum and want a safe return to exercise.

• You’re looking for a gradual, structured progression into stronger classes.

• You’re managing pelvic floor symptoms (incontinence, pain, prolapse, diastasis).

• You prefer a small-group setting with close supervision.

• This program can be started as soon as 4 weeks postpartum!

*The assessment and physiotherapist led classes are billable through your Physiotherapy benefits. No direct billing.

“BYOB” Fitness / STRENGTH FOUNDATIONS

WHAT IS IT?

This program is designed for postpartum parents who are ready to return to exercise safely and confidently. This program focuses on rebuilding strength, improving core and pelvic floor function, and progressing you toward more advanced classes at a pace that feels right for your body – all with baby in tow.

While the BYOB Prep Program isn’t a prerequisite, it is recommended for anyone experiencing more significant pelvic floor concerns after birth.

WHAT’S INCLUDED?

8 Weeks of classes 2x per week

OR

16 Weeks of classes 2x per week

WINTER 2026 SESSION: PART I

8 Weeks / JAN 6th – FEB 26th / 10:45 AM OR 12:00 PM / Tuesdays & Thursdays

WINTER 2026 SESSION: PART II

8 Weeks / MAR 3rd – APR 23rd / 10:45 AM OR 12:00 PM / Tuesdays & Thursdays

WINTER 2026 SESSION: Full Session

8 Weeks / Jan 6th – APR 23rd / 10:45 AM OR 12:00 PM / Tuesdays & Thursdays

IS THIS PROGRAM RIGHT FOR YOU?

• You’re looking to improve overall strength, core stability, and pelvic floor function in a progressive, balanced way.

• You’re not experiencing significant pelvic floor symptoms — or if you are, they’re mild and well-managed.

• You want a supportive, group environment to gain confidence and connect with other parents in your community.

• For parents and baby ages 6 weeks to 18 months