Dear Moms & Moms-to-be,
Hope you enjoyed our first newsletter last month. Any feedback would be highly appreciated, let us know if there is anything specific that you would like us to touch on.
The Special for April is still running! Refer a friend, and if they sign-up, you receive 10% off your class fees!!!
Our class times for this month are:
Pre-Natal class @ 6am and 5pm Tuesday and Thursday – Please be sure to book your spot😊
Post-Natal class @ 10am Wednesday and Friday. If there are enough interest we will do Monday morning too.
Our current mommies and mommies to be, you have all the arrangements for classes this month, with all the public holidays.
We will continue to offer an initial trial class, so come see for yourself what these classes are all about and then decide if you want to join.
We have a post-natal trial class on Monday 15April at 10am, there are only 5 slots left. Pre-natal trial class next week Tuesday 16April @ 5pm, 7 slots left. Please contact me ASAP if you would like to book your spot.
Next up we want your feedback – Please let us know what would your interest be in a Moms-And-Toddlers class…Same as the Post-natal class, except these are more for the crawling and busy babies, where moms still won’t mind bringing them with and no-one in class will mind the crawling babies around them. Please pop us a message to show your interest and times that would suit you, and also let your friends now.
If you haven’t done so, please check out the new Motherhood Village, which is our new home for our classes, but there is so much more going on there. Go grab a cup of coffee and see all the different offerings we have to offer for every mom-to-be and mommies. All dads, grannies and grandpa’s are also more than welcome to pop in. 22 Dirkie Uys street, Somerset West.
Exercise of the month:
Squat – Great for strengthening quads, glutes and can be done safely throughout pregnancy, and postpartum, while holding baby!
Ball wall squats Squats can be modified depending on fitness levels and trimesters. You can squat down as far as you feel comfortable. Please make sure you are not straining to come back up, or are feeling any pain in your knees. If you are, try to make the squat smaller, do not go as far down. You can repeat this with feet parallel, and turned out, and can also do some calf raises in between each set of squats. 3 sets of 10-15 reps, with a set of calf raises in between each set of squats. You can make this more challenging by holding a set of dumbbells,
or if you are postpartum, you can hold your baby
Exercise tip of the month: Consistency is key when it comes to exercise…start where you are, use what you have, and do what you can
We are committed to providing you with safe, effective and enjoyable classes, would love to continue to improve our service to you, so please would you take a minute to complete our quick, anonymous, patient satisfaction survey. Click here: http://www.fit4two.co.za/review
Please go like our Instagram and Facebook pages (Jacqueline Kotze Biokineticist)…There are a few videos and photos if you want an idea of what we do in class, feel free to view them there.
Jacqueline and the Fit 4 Two team