Nikole Vali

Choose this package for the most comprehensive prenatal personal training experience to guide you daily throughout your pregnancy. We focus heavily on the deep core and pelvic floor muscles to prepare for labor and delivery, and support postpartum recovery. You'll continue to exercise in a way that feels comfortable and safe, while building strength in your entire body to minimize discomfort as your body changes. This cost effective package spans over the course of *13 weeks* and includes one 60 min initial assessment, twelve (12) 60 min in person training sessions, plus your personalized at-home-workout program via the Strong Mom app.

Does your teen or tween want to care for younger children? Do they want to earn some extra money? This Babysitter training course is designed for youth aged 12+. Participants learn how to supervise younger siblings or other children in a safe and responsible manner. Each participant will receive a Student Reference Manual, Certificate of Completion and a Wallet Card. This is a one day - 7 hour course. **Topics Include:** - Babysitter’s Checklist - Becoming a Successful Babysitter - Development Characteristics for Babies, Toddler, Preschoolers and School-Aged Children - Caring for Babies, Toddlers, Preschoolers and School Aged Children – Holding babies, changing diapers, bottle and spoon feeding, preparing meals and snacks, sleeping, dressing, safe playtime - The Behaviour and Misbehaviour of Children - Handling Emergencies - Caring for a Sick or Injured Child - Injury Prevention and Basic First Aid (includes CPR for choking)

This course helps parents and guardians recognize emergencies and provide the necessary treatment. This course is ideal for families before the baby is born, and for parents whose children are starting to transition to solid foods. This is not a certification course. What will be covered: - CPR - Choking

Does your teen want to know what to do in case of a first aid emergency? This interactive 3 hour workshop is geared toward teens so they can feel prepared and empowered to know what to do in the event of an emergency. Get 10% off if your child previously took a Babysitter and/or Home Alone session! **MUST BE TURNING 12 BY END OF THE YEAR** What will be covered: - CPR - Choking - Bleeding - Burns - Head Injuries - Stings/Bites - Fevers - Febrile Seizures and - Anaphylaxis

This free meet and greet appointment gives you a chance to find out more about personal training, and to see if we will be a good match to work together. You can find out about Denise's approach, ask questions, and see how she can support you with your exercise goals. This visit is currently being offered virtually either via video or phone, whatever is more convenient. We look forward to meeting you!

This free meet and greet appointment gives you a chance to meet one of our doulas, find out more about doula services and to see if they would be a good match. You can ask any questions and they can tell you all about their approach and how a Birth &/or Postpartum Doula can benefit you. You can choose to do this either via video or via phone, whatever is more convenient. We look forward to meeting you!

Is your child ready to stay home alone? This Home Alone course will help your child get ready for their first steps towards independence and being without adult supervision for short periods of time. • Each participant will receive a Student Reference Manual and a Certificate of Completion Topics Include: - Establishing a routine - House Keys and Code Locks - Strangers - Telephone and Internet Safety - Feeling Scared - Emergencies and Calling 9-1-1 - Fires and Severe Storms - Basic First Aid and Safety Tips

Do you know what to do in case of a first aid emergency with your little one? Be prepared! This interactive 3 hour workshop is geared toward parents, grandparents and caregivers of tiny humans wanting to know what to do in the event of an emergency. This is not a certification course. What will be covered: - CPR - Choking - Bleeding - Burns - Head Injuries - Stings/Bites - Fevers - Febrile Seizures and - Anaphylaxis

This initial visit is required for all patients wishing to access lactation support. During this comprehensive session, we'll delve into your breastfeeding journey, discuss your goals, and craft a personalized feeding plan tailored to your family's needs. We'll provide hands-on support, ensuring a comfortable and effective latch, and a newborn scale will be available for weight checks as needed. Additionally, we can assist you in finding the perfect pump flange fit for optimal pumping results.

Experience personalized lactation support in the comfort of your own home with our home visit option. We'll address feeding concerns, provide hands-on assistance, and ensure you feel confident and supported in your breastfeeding journey.

Choose this visit if this is your FIRST visit with our personal trainer. This session includes an assessment and exercise plan that is tailored to you and your fitness goals no matter what stage in life you are in. . Expect to improve your strength, endurance, and flexibility in a motivating environment.

Choose this visit if you've already had your initial assessment with our personal trainer. Book this training to safely and effectively reach your fitness goals with a full-body workout catered to your specific needs. Expect to improve your strength, endurance, and flexibility in a motivating environment. Includes tailored exercise plan.

Choose this visit if you've already had your initial assessment with our personal trainer. Book this training to safely and effectively reach your fitness goals with a full-body workout catered to your specific needs. Expect to improve your strength, endurance, and flexibility in a motivating environment. Includes tailored exercise plan.

In this 55 minute Mommy & Baby Fitness class hosted by Denise, our Personal Trainer specializing in pregnancy and postpartum, you'll learn how to safely exercise for your postpartum body; helping to reduce pain and common postpartum symptoms such as Diastasis Recti mummy tummy, urinary incontinence, and aid in postpartum and C-Section recovery. We use a variety of equipment namely dumbbells and resistance bands to retrain our bodies, create lasting strength and keep you challenged. The workouts are great for all stages of motherhood, you can bring your baby (baby not required), have fun and meet other like minded moms!

In this 55 minute Mommy & Baby Fitness class hosted by Denise, our Personal Trainer specializing in pregnancy and postpartum, you'll learn how to safely exercise for your postpartum body; helping to reduce pain and common postpartum symptoms such as Diastasis Recti mummy tummy, urinary incontinence, and aid in postpartum and C-Section recovery. We use a variety of equipment namely dumbbells and resistance bands to retrain our bodies, create lasting strength and keep you challenged. The workouts are great for all stages of motherhood, you can bring your baby (baby not required), have fun and meet other like minded moms!

In this 55 minute Mommy & Baby Fitness class hosted by Denise, our Personal Trainer specializing in pregnancy and postpartum, you'll learn how to safely exercise for your postpartum body; helping to reduce pain and common postpartum symptoms such as Diastasis Recti mummy tummy, urinary incontinence, and aid in postpartum and C-Section recovery. We use a variety of equipment namely dumbbells and resistance bands to retrain our bodies, create lasting strength and keep you challenged. The workouts are great for all stages of motherhood, you can bring your baby (baby not required), have fun and meet other like minded moms!

This workshop is taught by a Registered Practical Nurse that works in both the labor/delivery and postpartum ward. This workshop will provide you with a comprehensive understanding of what to expect during the initial weeks and months of your baby's life, and help you feel more knowledgeable, confident, self-assured, and ready to embrace parenthood! You will learn: - Newborn normal behavior and development - How to care for your newborn - How to soothe and bond with your newborn - How to bathe and diaper your newborn - Infant feeding basics - Infant sleeping basics - Skin-to-skin benefits - Head-to-toe of newborn - Newborn activities - Newborn illnesses/warning signs We encourage both parents to attend. Our in-person workshop allows the nurse to teach and personalize the class to your needs and questions.

Pretty sure the word “peace” explains it all. This is our in person package and most popular package. It's like having a fairy godmother of the birthing world. Now you tell me, who doen’t want that? Private group chat starting at 35 weeks 1 prenatal meeting to help you understand childbirth, preterm labour signs, when to head to the hospital, up to 1.5-2 hours 1 prenatal meeting to discuss postpartum expectations, breastfeeding, and medical interventions, up to 1.5-2 hours 1 birth wishes planning session Prenatal Yoga exercise sheet Health Hints referral sheet In Person Labour & Birth support and up to 1 hour after birth On call support (text or email) between 9am - 8pm to answer any questions or concerns 2 In Person Postpartum visits, up to 2 hours per visit, to be used within the first 4 weeks of baby being welcomed home

Choose this visit if you've already had your initial assessment with our personal trainer. Denise safely guides you towards your post-pregnancy fitness goals starting with core and pelvic floor exercises and building upon them to achieve specific goals such as minimizing diastasis recti, back pain, and urinary leakage, or safely returning to athleticism, be it weightlifting, HIIT, sports, or a healthy lifestyle. Includes tailored exercise plan.

Choose this visit if you've already had your initial assessment with our personal trainer. Denise safely guides you towards your post-pregnancy fitness goals starting with core and pelvic floor exercises and building upon them to achieve specific goals such as minimizing diastasis recti, back pain, and urinary leakage, or safely returning to athleticism, be it weightlifting, HIIT, sports, or a healthy lifestyle. Includes tailored exercise plan.

Postpartum Doulas can help you in a number of ways. They can help support you with baby care, soothing, feeding, burping, bathing, emotional and physical recovery from childbirth, as well as coping skills for new parents. Postpartum is a very new and different transition for parents. Whether its your first or second baby, our wonderful doulas can provide you the support you need. Sometimes you may need some guidance and other times you just want to sleep. Whatever your body is asking for, we will be able to provide and help you navigate through your new life changing journey. We are here to to make the transition a little bit smoother and allow you to get the rest you need. Remember it takes a village and we are your village. **Please Note: Daytime postpartum support is booked for a minimum of 4 hours**

Choose this visit if you've already had your initial assessment with our personal trainer. Our Prenatal Personal Training focuses on keeping you active and feeling good throughout pregnancy. We focus heavily on the deep core and pelvic floor muscles to prepare for labor and delivery, and support postpartum recovery. You'll continue to exercise in a way that feels comfortable and safe, while building strength in your entire body to minimize discomfort as your body changes. Includes tailored exercise plan.

Choose this visit if you've already had your initial assessment with our personal trainer. Prenatal Personal Training focuses on keeping you active and feeling good throughout your pregnancy. We focus heavily on the deep core and pelvic floor muscles to prepare for labor and delivery, and support postpartum recovery. You'll continue to exercise in a way that feels comfortable and safe, while building strength in your entire body to minimize discomfort as your body changes. Includes tailored exercise plan.

This live & in-person prenatal yoga class is a great way to connect with your growing baby and prepare your body for birth.  It can help improve or prevent various aches and pains, can help relax and calm your body and mind. These classes are for mamas anywhere on their motherhood journey, all trimesters and levels of experience are welcome!

This live & in-person prenatal yoga class is a great way to connect with your growing baby and prepare your body for birth.  It can help improve or prevent various aches and pains, can help relax and calm your body and mind. These classes are for mamas anywhere on their motherhood journey, all trimesters and levels of experience are welcome!

This live & in-person prenatal yoga class is a great way to connect with your growing baby and prepare your body for birth.  It can help improve or prevent various aches and pains, can help relax and calm your body and mind. These classes are for mamas anywhere on their motherhood journey, all trimesters and levels of experience are welcome!

This live & in-person prenatal yoga class is a great way to connect with your growing baby and prepare your body for birth.  It can help improve or prevent various aches and pains, can help relax and calm your body and mind. These classes are for mamas anywhere on their motherhood journey, all trimesters and levels of experience are welcome!

This series of 6 live & virtual yoga classes connects the movement with the breath.  The classes include sun salutation, standing postures that focus on strength and balance, and seated poses to help acquire a deeper stretch.  The classes will end with a focus on breath that will take you into a deep state of relaxation. Appropriate for both prenatal, postnatal or at any time! All levels of experience are welcome. Modifications can be made based on your needs. Select this class if you'd like to join us for the full 6 week series!

Choose this visit if you've already had your initial assessment with our personal trainer.

Choose this visit if you've already had your initial assessment with our personal trainer.