Why Get Certified as a Personal Trainer?

The demand for personal training professionals is predicted to grow by 10 percent by 2026, according to the U.S. Bureau of Labor Statistics. With the growing popularity of the profession and the fact that personal training is an unregulated industry, anyone can call themselves a personal trainer—even if they don’t have a certification, training, or experience.

Getting your personal training certification builds your credibility as a personal trainer, setting you above the rest and giving potential clients confidence in your skills and ability to help them on their journey to healthy living. Furthermore, most gyms won’t hire you without a personal training certification, and if you have your own business, many insurance companies won’t cover you without a certification.

Your Affordable Online Certified Personal Trainer Program

Become a Fitness Industry Professional: Benefits of Being A Personal Trainer

With a personal trainer certification, you can become a trusted fitness industry professional who can help others live healthier and more active lives. Certification also provides the opportunity to network with other fitness professionals and access to the latest industry trends.

Certification Costs

The cost of personal trainer certification varies by certification level. Whereas an entry-level personal trainer certification can cost $400-$600, a master certification can cost upwards of $2,000 for the materials and exam. Specialist certifications for strength training, senior fitness, or youth fitness typically cost between $400 and $500.

Additionally, some certification organizations offer a set cost just for the exam, which can range from $200 to $600, while others offer study guides and packages starting at $46 and reaching beyond $2,400. If you’re concerned about course and exam fees, payment plans and financing are usually available for those who qualify.

The cost of a personal trainer certification program typically includes:

• Digital e-books, video lessons, and online quizzes
• Guides for launching a personal trainer business
• Expert advice and guidance
• Instructional support
• Study materials, including certification course textbooks
• Final exam and issuance of credentials upon the successful completion of the program requirements

Many courses also offer the option to purchase a print textbook for an additional fee. Some courses are not fully online and may have separate shipping costs that vary depending on the training program, shipping destination, and whether you’ve request expedited shipping.

Other Costs and Fees

There are other expenses and fees to consider on top of the guides, materials, and exam costs of earning a personal trainer certification, including:

• CPR certification: Many certification organizations require CPR/AED certification, which run about $75.
• Rental fees: If you’re working out of a gym, you’ll likely have to pay a rental fee for use of the space in either a flat monthly fee or percentage of your session fee or hourly rate.
• Liability insurance: If you plan on starting your own personal training business, you’ll want to have professional liability insurance, which protects you in case of a lawsuit for negligence or undelivered services. In 2017, the average annual cost for a small business was $1,735 and the median was $920.
• Marketing: Finding clients and getting your name out there is one additional cost of becoming a personal trainer.
• Taxes: Don’t forget that as an independent contractor, you will have to pay taxes, so be sure to speak with a trusted accountant.

Become an Online Personal Trainer or Train Your Client Base In-Person

Becoming a personal trainer is an exciting career path that can bring a sense of fulfillment and purpose. With the right training and certification, you can turn your passion for health and fitness into a thriving business.

Online personal training is an increasingly popular way for trainers to reach a wider range of clients and expand their business. With the right software and equipment, personal trainers can easily create personalized workouts for their clients and deliver them digitally. The cost of setting up an online personal training business includes the cost of the software, any necessary equipment, and marketing your services online. As with in-person training, the cost of online personal training certification depends on the program you choose and any additional certifications you may need.

Training clients in person may require the trainer to either rent a space in a gym or club, or become an employee. Training clients online requires lower overhead typically.

What Does A Day In The Life of a Fitness Trainer Look Like?

A day in the life of a personal trainer can vary depending on the type of clients they are working with and how they choose to structure their business. For example, if a personal trainer works in a gym or fitness club they may have a set schedule of clients to meet with throughout the day. They may also be responsible for setting up and cleaning up the space after each session.

If they work as an independent contractor, they may have more freedom to create their own schedule and meet with clients at different times throughout the week. They may also be responsible for marketing their services to reach new clients. In either case, personal trainers may also spend some time creating custom workouts for their clients.

The Real ROI of Becoming a Personal Trainer

The thought of watching your future clients transform their lives through healthy living might seem like a reward in and of itself for the amount of time and money you’ll be investing in getting certified. However, if you’re concerned about the practical return on investment spending hundreds or thousands on a personal trainer certification, consider this: The median annual salary for a personal trainer in the U.S. is currently $58,875 (and some salaries are as high as $81,690). Becoming certified as a personal trainer will give you the credentials to quickly build a client list, which means you’ll see a return on your financial investment in no time.

Learn How to Become a Certified Personal Trainer Online in Less Than 6 Months

The post What is the Cost of a Personal Trainer Certification? appeared first on AFPA.

This article delves into the avenues available to holistic health coaches, showcasing the breadth and depth of opportunities awaiting them. 

Holistic Health Coaching Trends 

The complexities of the modern world, replete with technological advancements and evolving lifestyles, have underscored the need for holistic wellbeing. As a result, holistic health coaching has emerged as an integral component in the pursuit of overall health. 

Understanding the Rising Trend in Holistic Health Coaching 

Holistic health coaching’s growing prominence can be attributed to several factors: 

• Overwhelming Information: In the age of the internet, the sheer volume of health and wellness data can be daunting. Coaches serve as navigational beacons, guiding individuals through dense forests of information. 
• Mind-Body-Spirit Connection: Contemporary health perspectives advocate for an integrative approach, emphasizing the unity of emotional, spiritual, and physical health. 
• Shift from Curative to Preventive: With the rising costs and often reactive nature of modern healthcare, preventive approaches, as championed by holistic health coaches, are in higher demand. 
• Desire for Authenticity: Amidst the proliferation of commercialized wellness trends, there is a marked trend toward genuine, personalized health strategies. 

Holistic Health Coaching: A Beacon for Overall Wellbeing 

The overarching benefits of holistic health coaching encompass: 

• Comprehensive View: Holistic health coaching encapsulates various facets of an individual’s life, promoting a balanced approach to health and wellness. 
• Empowerment and Accountability: By fostering self-agency and accountability, holistic health coaches catalyze sustainable health transformations. 
• Stress Management: Recognizing the ubiquity and detrimental effects of stress, holistic health coaches offer crucial coping mechanisms. 
• Sustainable Change: Rooted in understanding and addressing core behaviors, holistic coaching facilitates last–ing positive changes. 
• Enhanced Quality of Life: Beyond the physical, a holistic approach ensures emotional, mental, and spiritual enrichment, culminating in an improved health-related quality of life and a holistic sense of wellbeing. 

In the landscape of health and wellness, holistic health coaching emerges not as a mere trend but as a beacon guiding individuals toward a multi-dimensional understanding of health. 

Learn How to Set Yourself Apart as a Board-Certified Health Coach

The Expanding Job Market for Holistic Health Coaches   

Growth and Opportunities in the Field of Holistic Health Coaching 

The holistic health coaching profession has seen significant growth over the past few years. Several reasons have contributed to this trend: 

• Shift in Health Consciousness: As more people strive for a balanced lifestyle, they seek guidance beyond conventional medical practices. This has resulted in a greater demand for holistic approaches that encompass nutrition, exercise, stress management, emotional health, and more. 
• Chronic Illness and Lifestyle Diseases: With an alarming rise in conditions like diabetes, obesity, and heart diseases, individuals are looking at preventive measures and lifestyle changes. Holistic health coaches play a pivotal role in guiding people through these changes. 
• Need for Personalized Guidance: Everyone’s health journey is unique. While information is abundant in the digital age, sifting through and finding what’s relevant to one’s own life can be overwhelming. Holistic health coaches offer tailored plans and one-on-one support. 
• Holistic Wellbeing Movement: The holistic movement emphasizes a return to natural living and organic remedies, drawing many toward its principles. This approach has expanded the role and relevance of holistic health coaches. 

Settings Where Holistic Health Coaches Can Work 

Holistic health coaches have the flexibility to operate in various environments, depending on their specializations and personal preferences: 

• Private Practices: Many health coaches establish their own practice, offering personalized sessions to clients. This can be done in a physical location or online. 
• Wellness Centers and Spas: These establishments focus on overall wellbeing, making them a natural fit for holistic health coaches. 
• Corporate Wellness Programs: Many companies have recognized the benefits of having healthy employees. Health coaches are often hired to offer wellness programs, conduct workshops, and provide ongoing support to staff. 
• Hospitals and Healthcare Facilities: While they don’t treat conditions directly, health coaches can work in tandem with healthcare professionals to support patients in lifestyle modifications, especially post-treatment. 
• Fitness Centers and Gyms: Integrating exercise with other aspects of health is crucial. Coaches can guide members on nutrition, mental wellbeing, and lifestyle changes, complementing their physical training. 
• Online Platforms: With the proliferation of digital platforms, many health coaches are also offering their services through webinars, online courses, or personalized virtual sessions. 

Holistic health coaching, with its multi-dimensional approach, promises a myriad of income opportunities for those passionate about health and wellbeing. Whether in the serene environment of a spa or the bustling space of a corporate office, health coaches have carved a niche for themselves, guiding countless individuals on their path to holistic health. 

5 Places with Open Jobs for Health Coaches  

Health and Wellness Centers   

What Holistic Health Coaches Do in Health and Wellness Centers 

Holistic health coaches are an integral part of health and wellness centers. These centers champion a comprehensive approach to health, encompassing both the physical and mental aspects of wellbeing. Here’s an in-depth look at the responsibilities of holistic health coaches in these settings: 

• Personalized Guidance: At the heart of their role, coaches offer individualized health and wellness advice. They work with clients to understand their unique challenges, needs, and aspirations, helping them chart out a roadmap to better health. This can involve guiding clients on nutrition, exercise, stress management, sleep habits, and more. 
• Collaboration with Health Professionals: Wellness centers often house a diverse range of professionals – from nutritionists and physical therapists to yoga instructors and counselors. Holistic health coaches frequently team up with these experts to provide a comprehensive health plan for clients. This collaboration ensures clients receive a well-rounded approach to their health challenges. 
• Conducting Workshops and Classes: Beyond one-on-one sessions, health coaches often take on the role of educators. They might lead group sessions, workshops, or classes on a plethora of wellness topics. Whether it’s a seminar on mindful eating, a workshop on managing work-related stress, or a group discussion about achieving mental clarity, coaches use these platforms to empower multiple individuals at once. 
• Supporting Behavioral Change: One of the most challenging aspects of health and wellness is sustaining positive behaviors. Coaches work intimately with clients to bring about these behavioral changes, offering both motivation and accountability. By identifying barriers to change and strategizing ways to overcome them, coaches support clients in making lasting shifts in their lifestyles. 
• Holistic Assessments: An initial step in the coaching process often involves a holistic assessment. Here, coaches evaluate various aspects of a client’s life – from their physical health and diet to their emotional wellbeing and stress levels. This comprehensive assessment allows them to pinpoint areas of focus and craft tailored wellness strategies. 

Benefits of Working for a Wellness Center 

• Interdisciplinary Learning: Being surrounded by a diverse team of health professionals presents a rich opportunity for holistic health coaches. It’s a continuous learning environment where coaches can glean insights from different health disciplines, thereby enriching their own practice and knowledge base. 
• Structured Environment: Wellness centers typically offer structured working hours and environments. This can be a welcome change for coaches who might be used to the unpredictable schedules of private practice. With resources at hand and a consistent schedule, coaches can channel their energy exclusively toward assisting clients. 
• Continuous Client Flow: One of the significant perks of working within a wellness center is the steady inflow of clients. Given the center’s reputation and marketing efforts, coaches often find themselves without the need to heavily market their services, allowing them to focus more on coaching and less on business development. 
• Professional Development: Many wellness centers prioritize the growth and development of their staff. Whether it’s access to the latest health and wellness courses, workshops, or seminars, coaches often find ample opportunities to expand their knowledge and refine their skills. 
• Sense of Community: Unlike the solitary nature of private practice, working in a wellness center offers a vibrant community. Coaches can collaborate, share insights, and receive support from their colleagues, fostering a nurturing and collaborative atmosphere. 

Corporate Wellness Programs   

What Holistic Health Coaches Do in Corporate Wellness Programs 

Holistic health coaches have found a prominent place within the corporate sector, particularly within wellness programs designed to boost employee health and productivity. Their responsibilities within this context can be multifaceted: 

• Tailored Employee Wellness Plans: Coaches work one-on-one with employees to develop individualized wellness plans. These plans can encompass everything from nutritional advice and exercise regimes to strategies for managing work-related stress and achieving a better work-life balance. 
• Group Workshops: Coaches frequently conduct group sessions or workshops on various health and wellness topics. These can range from stress management techniques and mindfulness practices to tips for maintaining physical health in a sedentary job. 
• Health Challenges and Campaigns: To invigorate a sense of community and collective wellbeing, coaches might organize health contests or campaigns. This could be a step challenge, a clean eating month, or even a mindfulness meditation challenge. 
• Regular Health Assessments: Coaches often conduct periodic health assessments to track employees’ progress. By evaluating various health metrics and understanding individual challenges, coaches can refine wellness plans as needed. 
• Liaison with Healthcare Providers: In larger corporations, health coaches might collaborate with on-site healthcare providers or external healthcare partners to ensure employees get comprehensive care, bridging the gap between clinical care and holistic wellbeing. 

Why Corporate Wellness Programs Need Holistic Health Coaches 

Corporate wellness programs have become increasingly popular as businesses recognize the direct relationship between employee health and organizational productivity. Here’s why holistic health coaches are essential for these programs: 

• Boosting Productivity: Employees who are physically fit, mentally relaxed, and emotionally balanced are more likely to be productive. Coaches help employees attain this holistic wellbeing, which can lead to reduced absenteeism and enhanced job performance. 
• Reducing Healthcare Costs: By promoting preventive health measures and fostering healthier lifestyles, coaches can help reduce the incidence of chronic diseases and health issues. This can translate to significant savings in healthcare costs for the company. 
• Employee Retention: A company that invests in the health and wellbeing of its employees is often seen as a desirable place to work. Holistic health coaches, by elevating the quality of wellness programs, can boost job satisfaction and reduce employee turnover. 
• Managing Work-Related Stress: Modern corporate life can be rife with deadlines, pressures, and challenges. Coaches provide employees with tools and strategies to manage and mitigate work-related stress, enhancing mental wellbeing. 
• Promoting a Healthy Work Culture: Health coaches don’t just work with individual employees; they can help foster a culture of health throughout the organization. Through their programs, workshops, and initiatives, they can create an environment where wellbeing is prioritized and valued. 

Benefits of Working for a Corporate Wellness Program 

Health coaches who choose to work within corporate wellness programs can enjoy a host of unique benefits. Here’s a brief discussion of the advantages associated with such a setting: 

• Consistent Client Base: Unlike some settings where coaches might need to continually find new clients, corporate wellness programs offer a stable, consistent clientele— the company’s employees. This offers coaches a steady workflow and can reduce the uncertainties associated with fluctuating client numbers. 
• Structured Work Environment: Much like wellness centers, corporate settings offer structured work hours and an established environment. This structure can be particularly beneficial for coaches who prefer a predictable work schedule and don’t want the administrative responsibilities of running their own practice. 
• Opportunity for Broader Impact: Within a corporate setting, coaches have the chance to impact individuals and the broader organizational culture. This means their work can have a ripple effect, benefiting even those employees they might not work with directly. 
• Competitive Compensation: Often, corporate wellness roles come with competitive salaries and additional benefits, such as health insurance or retirement plans. This can be a significant draw for health coaches, especially when compared to the variable income they might receive from individual coaching sessions or group workshops in other settings. 
• Continuous Learning and Professional Development: Many corporations are keen to keep their wellness programs updated with the latest practices and insights. As such, they might offer or fund training, workshops, and courses for their health coaches. This continuous learning can be invaluable for coaches who want to continue to grow within their profession. 
• Networking Opportunities: Working in a corporate setting can offer holistic health coaches ample networking opportunities, not just within their own organization but also at industry conferences, seminars, or other corporate events. This can help in expanding their professional network and opening doors to new opportunities. 
• Collaborative Work: Corporate wellness often requires collaboration with various departments like HR, administration, and even top management. This teamwork allows for a holistic approach to employee wellness and provides coaches with a rich, multi-faceted work experience. 

Online Health Coaching Platforms   

How Online Health Coaching Platforms Have Changed the Game 

The digitization of services has penetrated nearly every sector, and health coaching is no exception. The rise of online health coaching platforms has truly revolutionized the way coaching services are delivered and consumed. Here’s how: 

• Global Reach: Traditional health coaching was often limited to local clients or those willing to travel. With online platforms, coaches can extend their services globally, reaching clients from diverse backgrounds and cultures. 
• Flexibility and Convenience: One of the biggest advantages of digital platforms is the convenience they offer to both coaches and clients. Sessions can be scheduled at mutually convenient times, and neither party needs to commute, saving both time and energy. 
• Cost-Effective: Without the need for physical infrastructure like an office or clinic, online coaching often turns out to be more cost-effective. This savings can be passed on to clients, making coaching services more accessible to a wider audience. 
• Personalized Resources: Digital platforms often come equipped with tools that allow coaches to share resources like videos, articles, and personalized plans easily. These tools enhance the coaching experience and provide clients with valuable takeaways. 
• Continuous Engagement: Unlike traditional settings where engagement is limited to scheduled sessions, online platforms can offer continuous engagement through chat features, regular check-ins, and digital resources, ensuring clients stay on track. 

Benefits of Working for an Online Health Coaching Platform 

• Work from Anywhere: One of the most apparent benefits is the ability to work as a health coach from anywhere – be it from the comfort of one’s home, a cozy cafe, or while traveling. This flexibility can greatly enhance work-life balance and reduce commute-related stress. 
• Diverse Clientele: Working online offers the opportunity to interact with a diverse range of clients from different countries and cultures. This can provide a richer coaching experience and broaden a coach’s understanding of global health trends and challenges. 
• Flexible Hours: Online platforms often allow coaches to set their own hours. Whether one is a night owl or an early bird, they can schedule sessions according to their own rhythms, leading to more effective and energized coaching. 
• Access to Cutting-Edge Tools: Many online platforms equip coaches with the latest digital tools for assessment, tracking, and communication. These tools can enhance the efficiency and efficacy of the coaching process. 
• Growth Opportunities: As the digital health industry continues to grow, the opportunities increase for coaches to expand their services, tap into niche markets, and collaborate with other digital health professionals. 
• Reduced Operational Costs: Without the need for physical office space or in-person marketing events, many overhead costs associated with traditional coaching can be eliminated, allowing for potentially higher profit margins. 
• Ongoing Training and Support: Many platforms offer ongoing training sessions, webinars, and resources to their coaches. This constant access to new learning can be invaluable for professionals eager to stay at the forefront of health coaching trends. 

Educational Institutions   

What Holistic Health Coaches Do in Educational Institutions 

Holistic health coaches, when integrated into educational settings, play a pivotal role in shaping the wellbeing of students, faculty, and staff. Here’s a description of their multifaceted roles within schools, colleges, or universities: 

• Student Wellness Programs: Coaches often design and implement wellness programs tailored for students. These programs can address issues like stress management (particularly during exam seasons), nutritional resources, physical activity recommendations, and more. 
• Faculty and Staff Health: Just as students can benefit from health coaching, so can faculty and staff. Coaches can offer programs that address the unique challenges faced by educators and administrative personnel, such as managing work-life balance, handling occupational stress, or promoting physical health. 
• Wellness Workshops: Educational institutions frequently have events, seminars, and workshops. Health coaches can conduct sessions on various wellness topics, from the importance of sleep and nutrition to mindfulness practices and mental wellbeing. 
• Integration with Physical Education: In schools, especially, health coaches can collaborate with physical education teachers to design holistic health curriculums that encompass not just physical fitness, but also aspects of nutritional education and emotional wellbeing. 
• Mental Health Support: While not a replacement for professional therapists or counselors, health coaches in educational settings can offer initial support and guidance for students dealing with stress, anxiety, or other challenges. They can also serve as a bridge, referring students to specialized professionals when necessary. 
• Healthy Campus Initiatives: At the university level, coaches can be instrumental in fostering a campus-wide culture of health, from ensuring healthy dining options to promoting active lifestyles and organizing wellness-themed events. 

Benefits of Working for an Educational Institution 

• Consistent Schedule: Unlike some other settings, educational institutions typically operate on a set calendar with predictable breaks and holidays. This can provide coaches with a stable work schedule. 
• Access to Facilities: Many educational institutions, especially universities, boast state-of-the-art facilities like gyms, sports complexes, and recreation centers. Coaches might have access to these, enriching both their professional and personal lives. 
• Continuous Learning Environment: Being in an educational setting can offer a stimulating environment, with opportunities to attend lectures, workshops, or take courses. 
• Job Stability: Positions within established educational institutions often come with a degree of job security, along with other benefits like health insurance, pensions, and more. 
• Making a Long-Term Impact: Working with students allows coaches to make a difference during formative years, potentially setting young individuals on a path to lifelong health and wellbeing. 
• Community Engagement: Campuses often have a tight-knit community feel. Being a part of such an environment can be fulfilling, offering daily interactions with a diverse group of individuals united by the institution. 
• Opportunities for Research: Particularly at the university level, there might be opportunities to collaborate on or contribute to research projects related to health and wellness, pushing the boundaries of current knowledge in the field. 

Private Practice: Start Your Own Holistic Health Coaching Business   

Embarking on a journey into private practice offers holistic health coaches the unique opportunity to sculpt their professional destiny. Unlike other roles that might slot one into pre-established structures and routines, starting a private coaching business presents both an exhilarating blend of freedom and responsibility. While it may seem daunting to some, this venture is for those who possess a vision of personalized client care and an entrepreneurial spirit, eager to translate their passion for health and wellness into a business model crafted by their own hands. This section delves into the exciting intricacies of setting up a private practice and the myriad benefits and challenges that come with it. 

Benefits of Starting Your Own Health Coaching Business 

• Total Control: You have complete autonomy over how you run your practice, from setting your hours to deciding your approach to coaching. 
• Higher Earning Potential: While there’s an upfront investment, the long-term earning potential in private practice can be higher than salaried positions, especially as your client base grows. 
• Flexibility: Set your own schedule, allowing for a work-life balance that suits your needs. 
• Direct Impact: Working one-on-one with clients allows for tailored approaches and deep, impactful relationships. 
• Personal Growth: Running your own business can be a significant growth experience, teaching you skills beyond health coaching, from marketing to financial planning. 

Challenges of Starting Your Own Health Coaching Business 

• Initial Costs: Setting up can be expensive, from rent to marketing costs. 
• Variable Income: Especially in the early days, income might be inconsistent. 
• Administrative Tasks: Being your own boss means handling all business-related tasks, which can be time-consuming. 
• Staying Updated: The onus is on you to stay updated with the latest in the health coaching field. 

Resources for Setting up a Private Practice 

• Practice Management Software: Platforms like SimplePractice or PracticeBetter can streamline client management, scheduling, and billing. 
• Marketing and Web Platforms: Websites builders like Wix, Squarespace, or WordPress are user-friendly for those wanting to establish an online presence. 
• Networking Groups: Join organizations like the National Board for Health & Wellness Coaching for networking opportunities and resources. 
• Continuing Education: AFPA offers specialty and continuing education courses to enhance your skills and knowledge. 
• Virtual Meeting Platforms: If offering online sessions, platforms like Zoom, Skype, or Microsoft Teams can be invaluable. 

How Holistic Health Coaches Can Start Their Own Practice 

Setting up a private practice as a holistic health coach involves a blend of professional know-how and entrepreneurial spirit. Here’s a step-by-step overview: 

• Education and Certification: Before starting, ensure you have the required training and certification recognized in your area. Continuous education in your field can enhance your credentials. 
• Determine Your Niche: Identify what sets you apart. Are you focusing on nutrition, stress management, lifestyle changes, or a combination? Specializing can help you attract a specific clientele. 
• Create a Business Plan: This should detail your services, pricing strategy, marketing approach, and long-term goals. It’s a roadmap for your business journey. 
• Legalities: Register your business, get the necessary licenses, and ensure you’re aware of any regulations pertinent to health coaching in your region. 
• Find a Location: Decide whether you want a physical location like an office or if you’ll operate virtually. If choosing a physical space, consider its accessibility to clients. 
• Develop Your Online Presence: Create a professional website, leverage social media, and consider using online advertising. An online booking system can also be helpful. 
• Networking: Engage with other health professionals. Collaborations can be beneficial for referrals and expanding your client base. 
• Continuous Marketing: Attend workshops, health fairs, or give guest lectures. Always be on the lookout for ways to promote your services. 

Why Choose AFPA to Earn Your Health Coaching Certification 

In the rapidly evolving world of health and wellness, the importance of receiving a quality education from a reputable source cannot be overstated. Among the notable institutions, AFPA (American Fitness Professionals and Associates) stands out, not only for its rich legacy but for its future-focused approach toward health and fitness education. Here’s why AFPA should be your top choice for earning your Health Coaching Certification: 

Legacy and Rich History: Founded in 1994 by visionaries Dr. Mark J. Occhipinti and Ms. Amy Campbell, M.S., AFPA has roots steeped in over 30 years of health teaching experience. Their mission from the outset was to revolutionize the way health, fitness, and nutrition information was disseminated to professionals. Three decades later, their commitment to this vision is unwavering, as evidenced by the transformative impact they’ve had on countless fitness and health professionals. 

A Modern, Dynamic Approach: The AFPA Certified Health and Wellness Coach Program has undergone a comprehensive overhaul to remain at the cutting edge of today’s health and wellness trends. The updated curriculum is designed to meet the present needs of individuals and to equip professionals with the skills and knowledge to anticipate and respond to the challenges of tomorrow. 

Holistic Wellbeing Focus: The AFPA approach recognizes that health is multifaceted. Their program delves deep into a “whole-person” perspective, understanding that every symptom or health challenge is interlinked with other aspects of an individual’s life. This comprehensive approach ensures that as a Certified Health and Wellness Coach, you’re trained to view clients in their entirety, providing guidance that’s truly tailored to their unique needs. 

Unmatched Flexibility: Designed with the modern learner in mind, the AFPA program is remarkably adaptable. Whether you’re a working professional, a parent, or someone juggling multiple responsibilities, this program fits seamlessly into your life. With the freedom to complete coursework anytime and anywhere, students can determine their own pace, with many achieving their certification in just under six months. 

Empowering Transformation: Health coaches play a pivotal role in transforming lives, guiding individuals from a place of confusion and stagnation to one of clarity and action. AFPA’s program equips its students to be that beacon of change. Meeting clients where they are and showing them the path forward, AFPA graduates are not just health coaches; they are architects of change, ready to help people claim control over their health and lives. 

In essence, choosing AFPA is not just about gaining a certification; it’s about becoming part of a legacy of change-makers, equipped with the knowledge and skills to make a lasting impact in the world of health and wellness. 

Main Takeaways 

In the vast realm of health and wellness, the role of holistic health coaches has emerged as an integral and transformative one. From health and wellness centers to the innovative digital sphere, from the corporate arena to revered educational institutions, and even the chance to pave a unique path in private practice – the opportunities are as diverse as they are rewarding. Each setting offers unique experiences, challenges, and benefits, allowing coaches to find the perfect fit for their expertise and passion. 

For every aspiring holistic health coach, the journey may begin with a simple step – be it seeking certification or embarking on a new job opportunity. But one thing remains constant: the power to make a profound difference in people’s lives. So, if you feel the pull toward this profession, let your passion be the guiding light. Dive deep, explore these avenues, and remember, every individual you guide brings us one step closer to a healthier, happier world. 

If holistic health coaching calls out to you, now is the time to answer. Seize the moment, chase your passion, and mold a career that not only transforms the lives of others but also brings fulfillment to your own life. 

Learn How to Stand Out as a Top-Tier Health Coach in 5 Steps

The post 5 Places That Are Hiring Health Coaches appeared first on AFPA.

The journey into motherhood is profound, transforming a woman’s life in myriad ways, physically, emotionally, and mentally. Fitness trainers can play an important role in this journey, assisting new mothers to regain their strength, restore their wellbeing, and navigate their new bodily landscape.  

However, even well-intentioned trainers can unintentionally make mistakes in their approach, potentially hindering their clients’ progress or even posing risks to their health. This article takes an in-depth look at common mistakes and offers solutions and best practices, ensuring you’re equipped to offer the best possible support to your postpartum clients. 

Avoid These 7 Mistakes That Many Health Coaches Make When Training Postpartum Clients 

Not Recognizing the Importance of Lived Experience 

A significant mistake trainers often make when coaching postpartum clients is failing to appreciate and acknowledge the diversity of lived experiences. It’s essential to remember that every pregnancy, labor, and postpartum journey is unique. Each experience is shaped by a multitude of factors, including physical health, mental wellbeing, support systems, personal beliefs, and cultural practices. Not all women’s bodies respond to childbirth or recover in the same manner, and their emotional experiences also differ vastly. 

Trainers can sometimes unconsciously project their own experiences or assumptions onto their clients, leading to misunderstanding or unintentional harm. This is a common pitfall for those trainers who have gone through pregnancy and childbirth themselves, as they may inadvertently universalize their own experiences. Equally, those who have never gone through the process might unconsciously apply stereotypical or generalized perspectives that may not reflect their client’s reality. 

It’s crucial for trainers to approach each client as an individual with her own unique narrative. Active listening, empathy, and openness to learning can go a long way in understanding each woman’s unique experience. This approach will not only help tailor a more effective and personalized fitness program but will also contribute to building trust and rapport between the trainer and the client. 

Finally, it’s important for trainers to educate themselves continuously. They should seek out and learn from diverse sources of information and perspectives, especially those that directly come from women’s personal experiences of pregnancy and postpartum recovery. This promotes a more inclusive and empathetic approach to postpartum fitness coaching. 

Not Considering the Mental Health of Their Postpartum Clients 

One of the common oversights trainers often make is failing to consider the mental health of their postpartum clients. It’s important to recognize that the postpartum period is not just about physical recovery and body transformations; it’s also a time of significant emotional and psychological changes. A woman’s mental health during this period can be affected by factors such as hormonal shifts, lack of sleep, and the immense pressure to adapt to new roles and responsibilities. 

Research shows that around 1 in 7 women experience postpartum depression, which is a serious mental health condition requiring appropriate care and attention. Therefore, trainers need to be aware of this possibility and ensure that their training programs are not adding undue stress to the lives of their clients. The program should aim to enhance mental wellbeing in tandem with physical fitness. 

Ignoring the signs of mental health issues or failing to incorporate mental wellness strategies into a postpartum fitness program can create an imbalance. For instance, pushing a client to achieve certain fitness goals without addressing mental wellbeing could exacerbate feelings of stress and anxiety, possibly leading to burnout or demotivation. It’s therefore crucial for trainers to maintain open lines of communication and encourage their clients to share not just their physical, but also their emotional experiences. 

Comprehensive postpartum fitness programs might consider encompassing strategies to bolster mental health. These could include mindfulness exercises, stress management techniques, and incorporating rest and recovery days into the workout schedule. It’s important to remember that recovery is not just about the body bouncing back; it’s about holistic healing and adapting to a new phase of life. If these topics lie outside the trainers’ or coaches’ expertise, consider building partnerships with experts in these areas or referring your clients to complementary services. Trainers who recognize the centrality of mental health will better serve their postpartum clients, fostering a more positive and beneficial training experience. 

Not Accounting for Physical Trauma Experienced Before, During, and After Labor  

A common error that fitness coaches make when training postpartum clients is underestimating or overlooking the physical trauma that a mother may have experienced during her pregnancy, labor, or postpartum period. Childbirth is a significant physical event that can impact a woman’s body, and the recovery process differs significantly for each individual. 

Key among these are conditions such as diastasis recti, a condition in which the large abdominal muscles separate, and perineal tears, which can occur during childbirth and may take significant time to heal. These issues can seriously affect a woman’s ability to exercise and perform certain movements, and trainers need to understand and account for these in their training programs, even if it means delaying the initiation of an exercise routine. 

More complex scenarios can arise from traumatic births and high-risk pregnancies. These experiences might include prolonged labor, C-section deliveries, or pregnancy complications like pre-eclampsia. The physical and emotional trauma from these experiences can lead to a prolonged recovery period, with a need for specific care and attention in a fitness program. Trainers must be aware that pushing a mother too soon without adequate recognition of her past trauma, could lead to further physical harm and emotional distress. 

It can be very beneficial for fitness coaches to work in close collaboration with their postnatal clients’ healthcare providers, including physiotherapists and obstetricians, to understand the specific needs and limitations of their postpartum clients. A well-informed, multidisciplinary approach will ensure the safe, timely, and effective integration of exercise in the postnatal period, tailored to the unique recovery process of each woman.  

Not Holding Space for Body Dysmorphia  

A major mistake trainers can make when working with postpartum clients is neglecting to address body dysmorphia and the challenges associated with body image that many new mothers face. Body dysmorphia, or body dysmorphic disorder, is a mental health disorder wherein individuals can’t stop thinking about perceived defects or flaws in their appearance — flaws that are often unobservable to others. After giving birth, many women struggle with their changing bodies, fueled in part by societal pressures and unrealistic expectations about ‘bouncing back’ to their pre-pregnancy physique. 

It’s essential for trainers to create a supportive environment that counters these harmful narratives. This includes emphasizing the marvel of the body’s capabilities and resilience rather than focusing solely on aesthetic changes. For instance, during pregnancy and postpartum, the body undergoes significant transformations to nurture, give birth to, and nourish a baby. This includes increased  blood volume, changes in the musculoskeletal structure, and hormonal shifts that all work together to support pregnancy and childbirth. These changes do not simply revert immediately after birth but adapt over time as part of the recovery process. 

Body dysmorphia can be particularly challenging to navigate in a fitness setting, where measurements and scales are often used as markers of progress. To counter this, trainers can shift the focus towards strength, endurance, and functionality. Celebrate the body’s ability to heal, carry a child, and adapt to new demands. Encourage clients to marvel at their body’s capabilities rather than criticize its changes. 

Additionally, it’s crucial for trainers to be aware of the signs of body dysmorphia and to approach such situations with sensitivity. If a client exhibits signs of body dysmorphia, it may be necessary to recommend they seek help from mental health professionals. Fitness professionals can play a vital role in fostering body positivity and promoting healthy attitudes toward body image in the postpartum period. 

Not Respecting Recovery Time 

A pivotal mistake trainers often make when coaching postpartum clients is failing to respect the necessary recovery time after childbirth. Standard guidelines suggest that women should wait six weeks after a vaginal delivery or eight weeks following a C-section before returning to their regular exercise routines. However, these are merely general guidelines, and the recovery time can greatly vary among individuals. 

Many factors can influence the length of recovery time, including the type of delivery (vaginal or C-section), whether there were complications during childbirth, the mother’s overall health, and her fitness level before and during pregnancy. Moreover, it’s crucial to remember that physical healing is just one aspect of recovery. Mental readiness, social support, sleep quality, and emotional wellbeing are equally important and can affect a woman’s ability to safely and effectively engage in physical activity. 

Every woman’s postpartum journey is unique, and therefore, the approach to postpartum exercise should also be personalized. Trainers must respect individual recovery timelines and not rush the process. They should closely monitor their clients’ progress, adapt training plans according to feedback and healing, and constantly communicate with their clients to ensure they are comfortable with the pace of progression. 

Additionally, collaboration with healthcare providers can be valuable in these situations. Some trainers and coaches may even consider requesting a doctor’s note acknowledging that their patient is in good physical condition to begin a training program. Regardless of whether a doctor’s note is requested, communication with the healthcare provider can provide a comprehensive overview of the client’s recovery progress and advice on when it would be safe to initiate or intensify a fitness program. Respecting recovery time isn’t about slowing down the process; it’s about ensuring that the return to fitness is safe, enjoyable, and sustainable in the long term. 

Not Acknowledging the Role of Nutrition in Postpartum Health and Wellbeing  

A critical oversight many trainers make when assisting postpartum clients is neglecting the crucial role that nutrition plays in postpartum health and wellbeing. Often, both women and personal trainers are under the misapprehension that calorie restriction is necessary during the postpartum period to ‘get back in shape’. However, it’s vital to understand that the energy requirements during the postpartum period are often higher than prior to gestation. 

The physical demands during the postpartum period are significant. Adapting to new routines, minimal sleep, stress, breastfeeding, and the overall demands of caring for a newborn all place considerable stress on the energy needs of the body. Inadequate caloric intake during this period can make recovery and adaptation processes more challenging and can potentially interfere with healing . 

However, it’s not just about consuming enough calories. The focus should be on balanced and sufficient nutrition. Women need a variety of nutrients to support their recovery, maintain their energy levels, and, if they choose to, support breastfeeding. These might include protein to support tissue repair, vitamins and minerals such as vitamin C and zinc to aid wound healing and immune function, and other essential nutrients like iodine and vitamin D. 

As a fitness trainer, it’s not within the scope of practice to provide detailed nutritional advice unless you’re also a qualified nutritionist or dietitian. However, trainers should be aware of the increased energy demands of the postpartum period and be able to recommend that clients seek professional nutritional advice if needed. Understanding and promoting the role of nutrition in postpartum recovery is critical to support women to regain their strength and energy and to foster a holistic approach to postpartum wellbeing. 

Ignoring Core & Pelvic Floor Training 

Trainers and fitness coaches specialized in postpartum fitness know the importance of core and pelvic floor work. However, many trainers who work with postpartum clients do not have the training or experience to know the importance of focusing on these areas in the fitness program.   

Pregnancy and childbirth can have profound effects on a woman’s body, particularly impacting the core muscles and pelvic floor. During pregnancy, the growing baby puts pressure on these areas, and they naturally stretch and weaken to accommodate this change. Childbirth can further exacerbate this process, leading to potential issues like pelvic floor dysfunction, diastasis recti (a separation of the abdominal muscles), or a general feeling of weakness in the core. 

Regaining strength and function in these areas is an integral part of the postpartum recovery process. A targeted exercise program can help to improve muscle tone, enhance stability and balance, prevent urinary and fecal incontinence, and reduce the risk of pelvic organ prolapse. Moreover, a strong core and pelvic floor can also help to alleviate some common postpartum discomforts, such as back pain. 

However, it’s crucial to understand that not every postpartum woman will be ready to jump into core and pelvic floor exercises immediately. For some, particularly those who have had a complicated delivery, underwent a C-section, or are dealing with conditions like severe diastasis recti or pelvic floor dysfunction, these exercises might initially do more harm than good. It’s essential that trainers are aware of these contraindications and work in collaboration with healthcare providers to determine the appropriate timing and intensity of core and pelvic floor work for each individual. 

A thoughtful and personalized approach to core and pelvic floor exercises can make a significant difference in a woman’s postpartum recovery, helping her regain strength and confidence in her body’s capabilities.  

Reminders for Trainers and Coaches Who Work with Postpartum Clients 

It’s Progress Not Perfection 

A key reminder for trainers working with postpartum clients is to focus on progress, not perfection. Remember, each small step toward a goal is a victory to be celebrated. Postpartum recovery is not a race, and each individual will move at their own pace. Encourage your clients to appreciate their incremental advancements, such as increased energy levels, improved strength, or enhanced mobility, rather than obsess over goals like weight loss or a return to pre-pregnancy fitness levels. 

Trainers should periodically reflect on and adjust goals with their clients, ensuring they remain realistic and achievable. This helps keep the training experience rewarding and enjoyable rather than stress-inducing. It’s about fostering a positive relationship with exercise and recognizing the remarkable work that the body is doing to heal and adapt to its new normal. 

Don’t Forget Community & Support Groups 

The power of community can’t be overstated in the postpartum period. Whether it’s a gym, a postpartum support group, or a circle of family and friends, feeling connected and supported can make a significant difference in a woman’s postpartum journey. Trainers can play a pivotal role here, fostering a sense of community among their postpartum clients, promoting support groups or relevant resources, and encouraging their clients to seek and offer support in their respective communities. 

Remember, postpartum recovery goes beyond physical healing. Emotional wellbeing is equally important, and a supportive community can provide the emotional sustenance needed during this period. It provides a platform to share experiences, struggles, and victories, fostering understanding, empathy, and shared triumph. 

Accountability Is Central to Support  

Compassion and understanding are crucial when coaching postpartum clients, and so is accountability. Most clients engage a trainer because they seek someone to hold them accountable in their fitness journey. As a trainer, don’t be afraid to lovingly bring truth and remind your clients of their goals and the steps they need to take to achieve them. 

Of course, accountability should be balanced with empathy. Understand the unique challenges your clients are facing during the postpartum period and adjust your approach to accountability accordingly. The goal is to motivate and encourage, not to overwhelm or induce guilt. 

By striking the right balance between accountability and compassion, trainers can effectively support their postpartum clients, making them feel both challenged and cared for, which can ultimately  enhance their progress and satisfaction with the training process. 

Main Takeaways 

As we journey through this comprehensive exploration of training postpartum clients, there are some vital insights we’ve gathered along the way. First and foremost, it’s critical to prioritize the mental health of your clients. The postpartum period can significantly impact a woman’s mental wellbeing, making an empathetic and understanding approach essential for any fitness coach. Moreover, as a trainer, it’s crucial to respect the lived experiences of your clients. Each pregnancy, labor, and postpartum journey is unique. Acknowledging these individual experiences can greatly enhance your ability to provide tailored, effective coaching. 

Physical trauma is another important facet to consider. Pregnancy and childbirth can be physically challenging, sometimes leading to lasting trauma. Being aware of these potential issues and adjusting your training plans accordingly can make a world of difference to your client’s recovery process. Alongside physical changes, many new mothers grapple with body dysmorphia due to societal pressures and personal expectations. As fitness professionals, we have the opportunity to help shift this focus from ‘bouncing back’ to celebrating the body’s amazing capabilities and progress. 

The recovery time after giving birth is another important consideration. It’s not one-size-fits-all and respecting this can help your clients heal without unnecessary pressure. Nutrition also plays a pivotal role in postpartum health and recovery. Encouraging your clients to maintain a balanced diet and to seek professional nutritional advice, if needed, is a key aspect of your role as a trainer. 

Physical recovery often focuses on core and pelvic floor work, areas heavily impacted by pregnancy and childbirth. However, it’s vital to be aware of contraindications and to collaborate with healthcare providers when needed. 

Lastly, remember the value of celebrating progress, fostering a sense of community, and maintaining accountability. These three components can build a positive, community-oriented training environment that encourages growth and consistency. 

Embracing these considerations in your coaching practice will improve your effectiveness as a trainer and also significantly enhance your clients’ postpartum experience. You’re in a position to positively impact their journey of healing and recovery—let’s make that journey a powerful and empowering one! 

References 

• https://www.apa.org/topics/women-girls/postpartum-depression 
• https://academic.oup.com/fampra/article/26/2/154/2367218?login=false 
• https://www.mayoclinic.org/healthy-lifestyle/labor-and-delivery/in-depth/postpartum-care/art-20047233 
• https://www.sciencedirect.com/science/article/pii/S1871519217302755 
• https://pubmed.ncbi.nlm.nih.gov/14726774/ 
• https://www.sciencedirect.com/science/article/abs/pii/S0266613814002307 
• https://www.mayoclinic.org/diseases-conditions/body-dysmorphic-disorder/symptoms-causes/syc-20353938 
• https://pubmed.ncbi.nlm.nih.gov/12854395/ 
• https://pubmed.ncbi.nlm.nih.gov/25950953/ 
• https://link.springer.com/article/10.1007/s10995-012-1037-4 
• https://lpi.oregonstate.edu/mic/life-stages/pregnancy-lactation 
• https://www.acog.org/womens-health/faqs/nutrition-during-pregnancy 
• https://www.myplate.gov/life-stages/pregnancy-and-breastfeeding  
• https://www.health.harvard.edu/healthbeat/the-real-world-benefits-of-strengthening-your-core 
• https://pubmed.ncbi.nlm.nih.gov/29332252/ 
• https://bjsm.bmj.com/content/48/4/299 

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Meet our featured graduate for the month of August, Emily Hudak, an AFPA Certified Holistic Health Coach.

How did you initially become interested in health and wellness?

My interest in health and wellness didn’t start until later in life. I was always envious of people that had something that set their soul on fire. It wasn’t until my early 20s that I was able to uncover that for myself, and that’s when I realized I truly loved nutrition and lifestyle as it relates to mental and physical health.

Why did you choose to become an AFPA Certified Holistic Health Coach?

My desire to get certified initially came from the desire to learn more. At the time, I didn’t know that I would move forward in building a business and actively practicing as a coach. I just knew I wanted to learn and understand as much about health coaching as possible. But as I started to move along through the program, I realized that I had a responsibility to take this knowledge and go out, educate, and help others.

What was your career like prior to becoming certified as a Holistic Health Coach?

Over the course of the past 10 years, I have been bartending, which allowed me to complete my associate, bachelor’s, and master’s degrees. While I was completing my master’s degree, I also completed my health coaching certification. Upon graduating with my master’s, I applied to a role that was looking for a provisionally licensed mental health provider that was interested in nutrition and mental health. I applied, got the job, and worked there for about a year and a half.

Last November I decided it was no longer serving me how I hoped it would. So I decided to pursue my business full-time. Since November 2022, I have been working for myself as a Certified Holistic Health Coach within my business Whole with Emily, and I also continue to bartend.

What is your career like now as a coach?

My career as a coach is so fulfilling, and I feel so incredibly lucky that I get to wake up every day and support others in what I find to be one of the most important things we can do for ourselves in our lifetime.

I predominantly work with clients one-on-one. I have some clients on a 3-month or 6-month package, and some even up to 10 months. It really depends on a client’s needs and circumstances. I also intend on offering group coaching in the coming months, as well as my 90-minute intensive, which includes a 90-minute call where we explore your habits and lifestyle and how we can better optimize them to better support your health and wellness.

What are your favorite parts of being a Holistic Health Coach?

This one had me thinking! There are so many favorites, so it’s challenging to choose only one. One of my favorites is when clients make connections between how they feel and behaviors or habits that they have — both healthful and less healthful. Making this connection not only allows them to strengthen their awareness but also encourages them to move closer toward their wellness. It offers them awareness, reinforcement, and direction.

Furthermore, I love educating my clients on why they are making the choices they’re making — why they’re eating the foods they eat, why it’s important to move their body (beyond the physical appearance), the value of practicing good sleep hygiene, and prioritizing self-care, and more. This offers them a sense of self-empowerment as they truly understand the why behind it all. They can now take authority in their own wellness because they have a solid foundation to stand on. Through education — paired with behavioral change — they can effectively make sustainable change and understand the value of their investment in themselves and their health.

How has becoming certified with AFPA impacted your life?

Becoming certified as a health coach with AFPA has completely changed my life! I could never imagine that I would be where I am now when I completed my certification! I feel so lucky to wake up every day with the opportunity to impact others physically and mentally by sharing my passion with them. It truly is a dream come true.

Do you have any client success stories you would like to share?

I have been working with a client who has completely transformed since July. She has gone from not understanding how to properly nourish her body, living a sedentary lifestyle, not feeling good in her skin, not having a morning or night routine, having poor hydration, and much more. Now we can confidently say that she is nourishing her body, eating the rainbow, and caring for her gut. She has transformed her supplement routine, is exercising every morning, getting up with her alarm, and practicing healthy self-care and self-management. She is on top of it, and she feels so much better as a result of it.

I think one of the most powerful parts of this process is the awareness-building. Awareness is the key to self-transformation. Regardless of what behavioral changes you’re making, you always need to develop that awareness to sustain the change and understand why you’re trying to change your habits in the first place.

What advice would you give others thinking about becoming certified as a health coach?

My advice to others who may be considering entering the world of health and wellness — do it! The value this has been for my own personal wellness, as well as those around me, has been incredible. There is no greater investment than the investment we make in ourselves, in our health, and in our wellness. In a nation filled with suffering, there are so many people to be served. While I’ll do my very best to reach each and every person, I’d love your help alongside me.

Self-promotion time! Why should people work with you?

When working together, it is my goal to support you in not only making your desired lifestyle changes but also support you in shifting your mindset while doing so. Behavioral change will not sustain unless your thoughts and mindset align with it. Oftentimes, our past experiences with diet and exercise or any component on a wellness journey, shape the way we see ourselves and can sometimes lead to sabotage if we haven’t been successful in the past. If we’ve struggled 99 times before, how can we expect the 100th time to be any different?

This is where I come in. I infuse our conversations with the acknowledgment of the ebbs and flows of life, the reality that we can’t be “perfect” all the time, the importance of habit development and steps to making long term change, and I plan to hold your hand throughout all of it. Black and white thinking can take over and we are quick to abandon ship on our wellness the second we aren’t perfectly accomplishing all of our goals. Instead, meeting yourself where you are and taking an inch is how small steps yield incredible results. This is for the long term; it’s not meant to be a quick fix. Feeling better and living a better quality life is meant to last forever. Self awareness is the key to transformation; you must be aware before you can make any change. And most importantly, I believe wholeheartedly that wellness lies within the intersection of physical and mental health. This manifests in a number of ways, and it is my goal to continually consider it within the circumstances of each of my client’s lives.

How can people find you online or work with you?

To connect with Emily, follow her on Instagram and TikTok. You can also visit her website to learn more.

Learn How to Become a Certified Holistic Health Coach Online

The post AFPA Graduate of the Month: Emily Hudak, Holistic Health Coach appeared first on AFPA.

On top of excitement, joy, stress, and anxiety, the growing baby brings about increasing physical discomfort—from backaches to shortness of breath to heartburn. 

Plus, birth is a physically demanding experience, testing a mother’s strength, endurance, and mental health.

The good news is that, as a Prenatal Fitness Specialist, you can help your client better cope with the physical and emotional challenges experienced during the third trimester of pregnancy.

By encouraging your client to stay physically active throughout their third trimester, they may experience:

• Less back and pelvic pain
• Better sleep quality and energy levels
• Lower risk of pregnancy and delivery complications

That said, not all types of exercises are recommended for the third trimester of pregnancy. Continue reading to learn more.

Third Trimester Exercises to Prepare for Birth

Doing the following exercises during the third trimester of pregnancy may help your client through the birthing process. Note that your client should always get approval to exercise from their primary healthcare provider.

Any Form of Aerobic Exercise

Regular aerobic exercise during pregnancy could improve your client’s physical fitness and, in turn, their maximal oxygen uptake or VO2 max—the maximum amount of oxygen they can breathe in during physical exertion (labor and birth, for instance).

Research consistently shows an association between higher VO2 max and shorter duration of labor.

According to a 2021 meta-analysis of 16 studies, researchers found that prenatal aerobic exercises can help shorten vaginal labor time and reduce the frequency of cesarean section (c-section).

Aerobic exercises you could suggest to your client include brisk walking, riding a stationary bike, yoga, and water aerobics or swimming.

Birth Prep Exercises

Generally, the most effective position for the baby to journey through your client’s pelvis is the occiput anterior (OA) position.

In the OA position, the baby is head down with their face looking at your client’s spine.

Other positions, including the occiput posterior (OP), where the baby is head down, facing the naval, or breech position, where the baby is lying bottom or feet first, are known to lengthen labor time, increase pain, and may even necessitate assisted delivery and c-section.

Exercises that may encourage your client’s baby to engage in the OA position include:

• Wide child’s pose
• Seated pelvic circles
• Cat cow
• Pelvic tilts

Strength Training Exercises

With permission from their healthcare provider, your client could start or continue to strength train even as they progress into their third trimester of pregnancy.

A large body of evidence shows that resistance training could encourage a healthy pregnancy and lower the risk of complications—from preeclampsia to pre-term birth to stillbirth—and c-section.

Strength training exercises particularly worth focusing on include:

Core and Pelvic Floor Exercises

Research shows that strong abdominal muscles may play an important role in the voluntary pushing mechanism triggered during the final phase of vaginal delivery.

That said, there are specific core exercises your client should avoid to help prevent abdominal separation or diastasis recti and we’ll explore this in more detail later.

Pelvic floor exercises, including kegels, heel slides, and diaphragmatic breathing could help produce strong and well-controlled pelvic floor muscles to facilitate labor.

Posterior-Strengthening Exercises

The further your client gets into their pregnancy, the more their pelvis gets pulled into an anterior tilt.

This results in a more kyphotic posture where the abdominal muscles are overstretched, and hip flexors get incredibly tight.

Beyond potentially causing lower back pain, this can also make it difficult for your client to get into their preferred birthing position, like the squatting position. Thankfully, posterior-strengthening chain work—i.e., exercises that strengthen the “backside” of the body—could help counteract your client’s posture and increase their comfort during birthing. Examples include squats and deadlifts.

Breathing and Relaxation Exercises

According to a 2022 systematic review, researchers found evidence that practicing breathing and relaxation exercises during pregnancy reduces the need for pharmacological support (specifically, epidural anesthesia). Lower labor pain levels are also reported.

Examples of breathing and relaxation exercises you could include in your client’s exercise program during the third trimester of pregnancy include slow, rhythmic, and shallow breathing.

FAQs About Exercising During Third Trimester of Pregnancy

Here are some commonly asked questions of Certified Prenatal and Postpartum Fitness Specialists about exercise during the third trimester.

How Much Should Your Client Exercise During the Third Trimester?

According to The American College of Obstetricians and Gynecologists pregnant individuals should get at least 150 minutes of moderate-intensity physical activity each week accumulated over a minimum of three days per week. This should be distributed between a variety of aerobic and resistance training activities.

That said, how little or much your client should exercise during the third trimester also depends on the following:

• Their fitness level: If your client is relatively new to working out or it’s been a while since they last exercised, you’ll want to start on the low end of what you feel they’re capable of, then slowly work your way up the scale on their exercise program.
• How they feel: As your client’s baby gets closer to their birth weight during the third trimester, your client’s fatigue levels can increase. So, let their body guide them on how frequently and how intensely they should exercise. 

What Movements Should Be Avoided in the Third Trimester?

In the absence of contraindications, exercise during the third trimester of pregnancy is generally safe and recommended for your client’s and their baby’s health. However, this doesn’t mean all movements are safe.

Here are a few you may wish to avoid recommending.

Unstable Exercises

It’s common for balance to be affected during pregnancy. Avoid unstable training methods such as standing on a BOSU ball or rear foot elevated split squats to minimize the likelihood of injury.

Supine Exercises

Although there is conflicting advice on this, most current guidelines state that pregnant individuals shouldn’t do prolonged exercise in the supine position during the final trimester.

This is because the baby’s weight could compress the inferior vena cava (a large blood vessel responsible for transporting deoxygenated blood from the lower extremities and abdomen back to the heart), which will sometimes result in a sensation of dizziness or nausea.

So, to reduce this risk, avoid exercises performed with the client on their  back, such as leg lifts, glute bridges, crunches, and dead bugs.

Olympic Lifts

These two lifts require your client to move the bar explosively past the mid-section.

Even if your client is familiar with these movements and has been training with them pre-pregnancy and in the first two trimesters, a growing belly could make accurate judgment of the barbell’s distance from the body challenging, increasing the risk of fetal trauma from impact.

Heavy Resistance Training

Any load that requires your client to use the Valsalva maneuver (straining while holding the  breath) is too heavy.

Beyond affecting your client’s blood pressure, the Valsalva maneuver may also cause excessive downward pressure on their pelvic floor, which is already under strain during pregnancy. 

Any Exercises That Cause Excessive Pressure on the Linea Alba

Diastasis recti refers to the separation of the rectus abdominis muscles.

The rectus abdominis muscles are divided into left and right sides by a band of tissue called the linea alba that runs down the middle.

As your client’s uterus grows to accommodate the baby’s increasing size, their abdominal muscles are stretched. This may cause thinning and pulling apart of the linea alba.

To minimize the occurrence of diastasis recti or prevent it from worsening, exercises that put unnecessary pressure on the linea alba should be avoided. 

Common culprits include crunches, planks, and other high-load abdominal exercises performed in a front-loading position.

Exercises That Cause Pelvic Floor Discomfort or Pain

Be cautious of exercises that cause your client to feel sensations of heaviness, discomfort, or pain in the pelvic region.

High-Impact Exercises

Exercises such as running, jumping, or rebounding are generally not advised in the third trimester of pregnancy because of the impact they may have on the pelvic floor. 

Instead, you may wish to opt for low-impact cardio options like brisk walking, water aerobics, and stationary cycling.

Plyometric Exercises

Plyometric training involves quick, powerful, and explosive movements.

Examples of plyometric exercises include box jumps and lateral hops. Beyond increasing your client’s risk of falling, plyometric exercises are also generally not advised for pregnant individuals because the body releases the hormones relaxin and progesterone throughout pregnancy to loosen muscles, ligaments, and joints.

Because of this potential decrease in stability, performing explosive movements may increase your client’s risk of injury.

Is Planking Dangerous During the Third Trimester of Pregnancy?

Planking is not inherently dangerous during the third trimester of pregnancy.

That said, as mentioned earlier, it may cause pressure on the linea alba. So, if you notice any bulging along the midline of your client’s abdomen, you may wish to instruct them to perform planks on an incline or skip this exercise entirely.

The good news is that you have many other third-trimester-friendly core exercises to choose from, including the suitcase carry or the half-kneeling palloff press.

Should Your Client Do Squats in the Third Trimester?

Yes, in general, as long as your client:

• Has gotten the go-ahead from their primary healthcare provider
• Doesn’t experience any pain or discomfort while performing the movement
• Avoids excessively heavy loads that require them to perform the Valsalva maneuver

Any Third Trimester Workouts to Avoid?

In addition to the specific exercises worth avoiding mentioned earlier, you may also wish to instruct your client to avoid the following:

• Contact sports, such as basketball, ice hockey, and rugby
• Activities that put them at risk for falling, including horseback riding, downhill skiing, and off-road cycling
• Scuba diving (shown to increase the risk of decompression sickness in the baby)
• High-altitude activities, including mountaineering
• Hot yoga (pregnant individuals may be more sensitive to overheating)

What At-Home Third Trimester Workouts Should Your Client Try?

The types of at-home third-trimester workouts your client could try are virtually endless. This is because there are so many pregnancy-safe exercises and activities to choose from.

Just be sure that your client gets clearance from their primary healthcare provider to exercise and steer clear of movements and activities that should be avoided.

Takeaways

In general, it is beneficial to exercise even into the late stages of pregnancy. Sticking to a regular cardio and resistance training routine could help lower your client’s risk of pregnancy-related complications and make their birthing experience easier. 

However, there are some exercises and activities that should be avoided during pregnancy.  It’s crucial for your client to get approval to exercise from their primary healthcare provider.

Learn how you can support pregnant and postpartum clients as an AFPA-Certified Prenatal and Postpartum Fitness Specialist.

References

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5366794/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8363376/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1115589/
• https://nhsforthvalley.com/wp-content/uploads/2014/01/Ante-Natal-Advice-for-Optimal-Fetal-Positioning.pdf
• https://pubmed.ncbi.nlm.nih.gov/28613571/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8522896/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC509343/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4868213/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6839002/
• https://bmcpregnancychildbirth.biomedcentral.com/articles/10.1186/s12884-022-05178-w
• https://www.acog.org/womens-health/faqs/exercise-during-pregnancy
• https://www.ncbi.nlm.nih.gov/books/NBK430759/
• https://www.ncbi.nlm.nih.gov/books/NBK537248/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3856209/
• https://pubmed.ncbi.nlm.nih.gov/25229824/
• https://ehp.niehs.nih.gov/doi/full/10.1289/EHP6221

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