PRENATAL + POSTPARTUM PERSONAL TRAINING
strong through
every stage
Pregnancy and postpartum isn’t a one-size-fits-all journey—and your training shouldn’t be either.
Your body’s changing, your energy shifts daily, and it can feel like an uphill battle. Take a breath—you’ve got this.
Together, we’ll support you through the unique challenges of pregnancy and postpartum—delivered with the structure, care, and expertise that fits you.
Start Training with a Pre/Postnatal Specialist >
smart, safe, supportive movement
We know what’s running through your mind.
Is this safe for me? Is it safe for the baby? Am I doing something wrong?
Pregnancy and postpartum come with a flood of advice—and a lot of uncertainty. The truth is, what’s “right” depends on your body, your stage, and your story.
That’s why our approach is grounded in trust, education, and real guidance. Led by certified pre/postnatal specialists, our training is tailored for all fitness levels—whether you're brand new to working out or have always been active.
Training is designed to help with:
-
Core and pelvic floor strength to support healing and reduce pressure on Diastasis Recti, while helping lower the risk of prolapse
-
Mobility and breathwork to manage pressure and reconnect with your body
-
Stability and functional strength to improve incontinence and daily movement
-
Form modifications tailored to each trimester and recovery stage for safe, confident progress
I was nervous about how to work out safely during pregnancy, especially as my body kept changing. But at Sona, I felt supported every step of the way. Whether it was personal training or group classes, they always checked in, adjusted when needed, and made sure I was focusing on the right things. I truly credit them with helping me feel strong and capable through both pregnancy and recovery. - Justiana G.
PRENATAL + POSTPARTUM TRAINING OPTIONS
Train at our Evanston studio with tailored workouts for every stage, and the full support of the Sona community.
These aren’t your typical exercises—they’re designed to help your muscles work the way they should. The first session might feel like an experiment, but once those lower abs start firing, it all starts to click.
-
Single Session – $120
-
5 Sessions – $575 ($115/session)
-
10 Sessions – $1,100 ($110/session)
-
15 Sessions – $1,575 ($105/session)
-
20 Sessions – $2,000 ($100/session)
BEST FOR
Moms and moms-to-be who want hands-on coaching in a motivating, fully equipped space.
IN-PERSON or VIRTUAL
Personal training sessions can be done in-studio or virtually based on your needs and schedule.
I feel more knowledgeable and confident about strength training exercises and form modifications. I now have a baseline strength that encourages me to train independently several times a week. I first chose Sona for their pregnancy/postpartum expertise, and now I stay for the hands-on training in a small, supportive setting - Diana D.
MEET YOUR TRAINING TEAM
The team is led by Kenna Johnson, lead trainer at Sona and also a mom herself.
The team knows what it’s like to feel disconnected from your body or unsure of what’s safe after giving birth. They bring years of experience, certifications in pre/postnatal fitness, and the kind of hands-on, personalized guidance that helps clients feel confident in their bodies again.
It’s a way to train without the fear of making things worse down there.
WHAT TO EXPECT
TRAINING FORMAT
Choose 1:1 personal training or small group classes.
SESSION LENGTH
Each session is 1 hour.
RECOMMENDED FREQUENCY
2x a week for consistent progress.
EXPERIENCE REQUIRED?
None! Beginners are absolutely welcome!
