Fit 4 Two: Safe and Effective Prenatal & Postnatal Fitness

Fit 4 Two was a pioneering organization dedicated to supporting and empowering women during their pre and postnatal journey through specialized fitness and wellness programs. Recognizing the unique needs and challenges faced by women during pregnancy and after childbirth, Fit 4 Two® developed a comprehensive range of classes, including prenatal yoga, workshops, and training opportunities designed to promote safe, effective, and nurturing practices for both mothers and their babies.

The importance of specialized fitness programs during and after pregnancy cannot be overstated. Women’s bodies undergo significant changes during this transformative period, requiring tailored approaches to maintain health, prevent complications, and foster overall well-being. Fit 4 Two® understood these needs and built a strong foundation of expertise and support to guide women through their pre and postnatal fitness journey.

Fit 4 Two® Postnatal Fitness

About Fit 4 Two®

Founded by Melanie Osmack, Fit 4 Two was born out of a desire to create a balance between family and career while making a positive impact on the community. Osmack recognized the challenges faced by many women in finding quality time with their families, pursuing professional growth, and maintaining financial stability. With these goals in mind, she established Fit 4 Two® as a platform to empower women to achieve their personal and professional aspirations while prioritizing their health and the well-being of their families.

Programs and Courses

Prenatal Fitness Classes

Fit 4 Two offered a diverse range of prenatal exercise classes tailored to meet the specific needs of pregnant women at various stages of their pregnancy. These classes included:

  • Prenatal Aquafit: Low-impact aquatic exercises designed to improve circulation, reduce swelling, and alleviate pregnancy discomforts.
  • Prenatal Yoga: Gentle yoga poses, breathing techniques, and relaxation exercises to improve flexibility, balance, and mental well-being during pregnancy.
  • Prenatal Pilates: Targeted Pilates exercises to strengthen the core, pelvic floor, and back muscles, promoting better posture and preparing the body for labour.
  • Prenatal Barre: A fusion of ballet-inspired movements, prenatal Pilates, and yoga to enhance strength, grace, and overall fitness.
  • Prenatal Fitness Outdoors: Outdoor classes that combined cardiovascular exercises, strength training, and flexibility work, allowing expectant mothers to enjoy the benefits of fresh air and nature.

Prenatal Workshops

Fit 4 Two provided a series of educational workshops to complement the prenatal classes. These workshops included:

  • Prenatal Nutrition Workshop: Guidance on healthy eating habits, nutrient requirements, and meal planning strategies to support optimal fetal development and maternal health.
  • Prenatal Pelvic Floor Workshop: Education on the importance of pelvic floor health, exercises to strengthen and protect the pelvic floor muscles, and techniques to prevent or manage incontinence.
  • Prenatal Posture and Alignment Workshop: Instruction on maintaining proper posture and alignment throughout pregnancy to alleviate discomfort, prevent injury, and promote easier labour and delivery.
  • Prenatal Relaxation and Stress Management Workshop: Techniques for managing stress, anxiety, and emotional well-being during pregnancy, including relaxation exercises, breathing techniques, and self-care strategies.

Postnatal Fitness Classes

Fit 4 Two offered a range of postnatal classes designed to support new mothers in their recovery and return to fitness. These classes included:

  • Mom and Baby Yoga: Gentle yoga poses and stretches that help restore strength and flexibility while promoting bonding between mother and baby.
  • Mom and Baby Pilates: Pilates exercises that focus on rebuilding core strength, improving posture, and addressing common postpartum concerns such as diastasis recti and pelvic floor weakness.
  • Mom and Baby Fitness: Cardiovascular and strength training exercises that can be performed with baby in tow, using resistance bands, body weight, and baby as a natural weight.
  • Stroller Fitness: Outdoor classes that combine walking or jogging with strength training exercises, allowing new mothers to exercise while the baby rides along in the stroller.

Postnatal Workshops

Fit 4 Two provided workshops to address specific postpartum concerns and provide education on postpartum recovery. These workshops included:

  • Postnatal Recovery Workshop: Information on the physical and emotional changes during the postpartum period, self-care strategies, and safe return to exercise guidelines.
  • Diastasis Recti Workshop: Education on identifying and managing diastasis recti, a common postpartum condition where the abdominal muscles separate, including exercises to help close the gap and restore core strength. The workshop covered the causes and symptoms of diastasis recti, safe exercise modifications, and techniques to promote healing and prevent further abdominal separation. Participants learned how to properly engage their core muscles and incorporate targeted exercises into their postpartum fitness routine to support the recovery process.
  • Pelvic Floor Health Workshop: Instruction on pelvic floor anatomy, common postpartum pelvic floor issues, and exercises to strengthen and rehabilitate the pelvic floor muscles.
  • Postpartum Nutrition Workshop: Guidance on nourishing the body during the postpartum period, including nutrient-dense foods, hydration, and strategies for managing energy levels and supporting breastfeeding.

Postnatal Nutrition Classes

Fit 4 Two offered nutrition classes specifically designed for postpartum women. These classes included:

  • Postpartum Nutrition Fundamentals: An introduction to the key nutrients needed for postpartum recovery, healing, and breastfeeding, along with practical tips for meal planning and preparation.
  • Breastfeeding Nutrition: Guidance on the nutritional requirements for breastfeeding mothers, including important vitamins and minerals, fluid intake, and strategies for maintaining milk supply.
  • Nutrition for Postpartum Weight Management: Healthy and sustainable approaches to managing weight during the postpartum period, focusing on nourishing the body rather than restrictive dieting.

Postnatal Nutrition Workshops

Fit 4 Two provided in-depth workshops on specific postpartum nutrition topics. These workshops included:

  • Meal Planning and Prep Workshop: Practical strategies for planning and preparing healthy meals while juggling the demands of motherhood, including batch cooking, freezer meals, and quick, nutrient-dense recipes.
  • Nutrition for Postpartum Mood Disorders: Exploration of the role of nutrition in supporting mental health during the postpartum period, including key nutrients, lifestyle factors, and self-care practices.
  • Introducing Solids to Baby Workshop: Guidance on when and how to introduce solid foods to infants, including signs of readiness, first foods, and strategies for fostering healthy eating habits.

Personal Training

Prenatal Personal Training

Fit 4 Two offered one-on-one prenatal personal training sessions tailored to each woman’s individual needs, fitness level, and stage of pregnancy. These sessions included:

  • Prenatal Strength Training: Personalized strength training programs designed to build endurance, improve posture, and prepare the body for the physical demands of labour and motherhood.
  • Prenatal Cardiovascular Conditioning: Safe and effective cardiovascular exercises to maintain heart health, manage weight gain, and improve overall stamina during pregnancy.
  • Prenatal Flexibility and Relaxation: Stretching and relaxation techniques to alleviate pregnancy discomforts, improve range of motion, and promote stress reduction.

Postnatal Personal Training

Fit 4 Two provided personalized postnatal exercise courses and training sessions to help new mothers safely regain strength, improve core stability, and address individual postpartum concerns. These sessions included:

  • Postnatal Core and Pelvic Floor Rehabilitation: Targeted exercises to restore core strength, close diastasis recti, and improve pelvic floor function, tailored to each woman’s unique postpartum recovery needs.
  • Postnatal Strength and Conditioning: Progressive strength training programs to help new mothers rebuild muscle tone, improve bone density, and enhance overall physical resilience.
  • Postnatal Functional Training: Exercises that mimic daily activities and movements, such as lifting, carrying, and bending, to improve functional strength and prevent injury.

Infant Massage

Infant Massage Classes

Fit 4 Two offered infant massage classes that provided parents with the skills and knowledge to safely and effectively massage their babies. These classes included:

  • Infant Massage Techniques: Demonstration and practice of specific massage strokes and techniques for different body parts, such as the legs, arms, chest, back, and face.
  • Benefits of Infant Massage: Education on the physical, emotional, and developmental benefits of regular infant massage, such as improved circulation, reduced colic symptoms, and enhanced parent-child bonding.
  • Infant Massage and Relaxation: Guidance on creating a calm and nurturing environment for infant massage, including the use of gentle music, soft lighting, and soothing voice tones.

Infant Massage Workshops

Fit 4 Two provided specialized workshops that delved deeper into the practice of infant massage and its applications. These workshops included:

  • Infant Massage for Colic and Gas Relief: Specific massage techniques and positions to help alleviate discomfort associated with colic and gas in infants.
  • Infant Massage for Sleep Improvement: Strategies for incorporating infant massage into bedtime routines to promote relaxation and improve sleep quality.
  • Infant Massage for Premature Babies: Adaptations and considerations for providing massage to premature infants, including gentler touch, shorter sessions, and monitoring of stress cues.
  • Infant Massage for Special Needs: Modifications and benefits of infant massage for babies with special needs, such as those with sensory processing disorders, physical disabilities, or developmental delays.
Fit 4 Two safe and effective fitness

Professional Training and Certification

In addition to classes and workshops for pre and postnatal women, Fit 4 Two® was committed to advancing the knowledge and skills of fitness professionals in this specialized field. The organization offered a comprehensive Pre and Postnatal Fitness Specialist (PPFS) Certification program, equipping fitness professionals with the expertise needed to safely and effectively work with pregnant and postpartum clients.

Fit 4 Two also provided ongoing PPFS Workshops, allowing certified professionals to continually enhance their skills, stay updated with the latest research and best practices, and network with other experts in the field. These workshops covered a wide range of topics, from exercise modifications during pregnancy to postpartum core rehabilitation techniques.

For those passionate about the benefits of infant massage, Fit 4 Two® offered an Infant Massage Instructor Training program. This training equipped participants with the knowledge and skills to teach and promote the practice of infant massage, empowering them to make a positive impact on the lives of families in their communities.


Fit 4 Two hosted annual conferences that brought together pre and postnatal fitness professionals, experts, and enthusiasts from around the world. These conferences provided a platform for learning, networking, and professional development, featuring keynote speakers, workshops, and panel discussions on the latest trends, research, and best practices in the field.

Attendees had the opportunity to connect with like-minded individuals, share their experiences, and gain valuable insights to enhance their work with pre and postnatal clients. The Fit 4 Two® conferences were a testament to the organization’s commitment to fostering a strong and supportive community of professionals dedicated to empowering women throughout their motherhood journey.


Fit 4 Two offered its comprehensive range of pre and postnatal fitness programs, workshops, and services across various locations in British Columbia and Manitoba, Canada. These locations included:

British Columbia:

  • Abbotsford
  • Coquitlam and Port Coquitlam
  • Ladner and Tsawwassen
  • Langley and Aldergrove
  • North Shore
  • Richmond
  • Surrey, South Surrey, and White Rock
  • Vancouver – Downtown and False Creek
  • Vancouver – East
  • Vancouver – Westside

Each location had its own dedicated team of certified pre and postnatal fitness specialists who were passionate about supporting women throughout their pregnancy and postpartum journey. The classes and workshops were held at carefully selected community centers, fitness studios, and outdoor spaces to ensure accessibility, comfort, and safety for all participants.


  • Winnipeg – East
  • Winnipeg – West

In Manitoba, Fit 4 Two® had a strong presence in Winnipeg, with two main locations serving the eastern and western parts of the city. These locations offered a wide range of pre and postnatal fitness classes, workshops, and personal training services, catering to the unique needs of expectant and new mothers in the Winnipeg area.

The teams at both Winnipeg-East and Winnipeg-West were committed to providing a supportive, inclusive, and empowering environment for women to prioritize their health and well-being during pregnancy and the postpartum period.

Across all locations in British Columbia and Manitoba, Fit 4 Two® maintained a consistent level of excellence in its programming, ensuring that every woman who participated in their classes and workshops received the highest quality of care, guidance, and support. The organization’s commitment to empowering women through pre and postnatal fitness remained unwavering as it continued to expand its reach and impact across these two Canadian provinces.

Intake Forms Info

Fit 4 Two placed great emphasis on ensuring the safety and well-being of all participants in their pre and postnatal fitness programs. As part of this commitment, the organization required clients to complete specific forms before attending their first class or personal training session.

For pregnant women, Fit 4 Two recommended submitting a completed and signed PARmed-X for Pregnancy form. This form, which needed to be signed by both the client and her healthcare provider, served as a medical clearance for participation in prenatal exercise. Clients were asked to bring a copy of this form to their first class to ensure that the instructors were aware of any specific needs or limitations.

In addition to the PARmed-X form, all clients were required to complete an online intake form before attending their first Fit 4 Two class. These intake forms were specific to the client’s location and stage of pregnancy or postpartum recovery. The forms included:

  • Vancouver prenatal intake form
  • Vancouver postnatal intake form
  • North Shore prenatal intake form
  • North Shore postnatal intake form
  • Richmond prenatal intake form
  • Richmond postnatal intake form
  • Surrey prenatal intake form
  • Surrey postnatal intake form
  • Langley prenatal intake form
  • Langley postnatal intake form
  • Abbotsford postnatal intake form
  • Coquitlam prenatal intake form
  • Coquitlam postnatal intake form
  • Winnipeg prenatal intake form
  • Winnipeg postnatal intake form

The online intake forms were designed to gather essential information about the client’s health history, pregnancy or postpartum status, fitness background, and any specific concerns or goals they had. This information helped the Fit 4 Two team tailor their classes and workshops to meet the individual needs of each participant and ensure a safe, effective, and enjoyable experience.

For clients interested in personal training services, Fit 4 Two provided separate intake forms specifically designed for one-on-one sessions. These personal training intake forms allowed the trainers to gather more detailed information about the client’s fitness level, lifestyle habits, and specific pre or postnatal concerns, enabling them to create personalized training programs that aligned with the client’s goals and abilities.

Franchise Opportunities

Recognizing the growing demand for specialized pre and postnatal fitness services, Fit 4 Two offered franchise opportunities for entrepreneurs passionate about making a difference in the lives of women and families. The Fit 4 Two franchise model provided comprehensive training, support, and resources to help franchisees establish and grow successful businesses in their communities.

Franchisees benefited from Fit 4 Two’s proven business model, extensive curriculum, and ongoing support from experienced mentors. They received training in all aspects of running a pre and postnatal fitness business, from program development and marketing to client management and financial planning.

Testimonials from former Fit 4 Two franchisees highlighted the fulfillment and impact of being part of this mission-driven organization. Franchisees expressed the joy of witnessing the transformative power of pre and postnatal fitness in the lives of their clients, as well as the personal and professional growth they experienced as business owners and community leaders.

postnatal fitness classes

Fit 4 Two’s Impact on Pre and Postnatal Wellness

Fit 4 Two stood as a beacon of empowerment and support for women navigating the transformative journey of pregnancy and motherhood. Through its comprehensive range of prenatal yoga classes, workshops, and training opportunities, Fit 4 Two was committed to promoting safe, effective, and nurturing practices that prioritized the health and well-being of both mothers and their babies.

By equipping fitness professionals with specialized knowledge and skills, Fit 4 Two fostered a global community of experts dedicated to advancing the field of pre and postnatal wellness. Through its franchise opportunities, the organization expanded its reach, allowing passionate entrepreneurs to make a meaningful impact in the lives of women and families in their communities.

As Fit 4 Two evolved over the years, its unwavering commitment to empowering women, supporting families, and promoting optimal health and well-being remained at the heart of its mission. With its holistic approach, evidence-based practices, and dedication to excellence, Fit 4 Two® transformed the landscape of pre and postnatal fitness classes, one woman and one family at a time.


After 20 amazing years, Fit 4 Two made the difficult decision to scale back its operations due to the challenges posed by the pandemic. The organization now offers a limited number of prenatal yoga classes and other activities at the Roundhouse Community Centre only. The constant changes brought about by the pandemic took a toll on Fit 4 Two® physically, mentally, and financially, making it difficult to sustain its previous level of operations.

Fit 4 Two expressed its gratitude to the dedicated instructors who stayed as long as they could and the participants who continuously pivoted alongside the organization during these challenging times. The instructor training program was also closed, with heartfelt thanks extended to all the instructors who trained with Fit 4 Two over the years.