A mom kisses her baby in her arms during her workout at the gym
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Postnatal

Postnatal — train with your baby close to you, in a space designed for it

For every new mom who wants to get moving again progressively, in a welcoming, respectful and motivating atmosphere.

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01 · The program

Postnatal training in Montreal

Want to get moving again, without skipping steps?

The Postnatal program was founded because a new mom's needs go well beyond simply "getting back in shape." The goal is first to rebuild a solid foundation, so you get back a body that's stronger, more stable, more functional — while preventing injuries.

Classes are run in small groups, which lets Josée adapt the exercises to your recovery, your postnatal condition — including diastasis recti when that's the case — and your training experience.

  • Respectful of each mom's rhythm — you progress step by step, no pressure.
  • Progressive strengthening of the pelvic floor and deep core (transverse abdominis).
  • Adapted to each participant's condition and experience.
  • Recommended by pelvic-floor physiotherapists and osteopaths.
  • A space that encourages connection between moms.
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Postnatal training session at PRO1
Portrait of Josée Bélanger, kinesiologist and pre/postnatal specialist

With Josée Bélanger

Mom of two · Pre/postnatal specialist · Kinesiologist

Josée is a mom of two and a specialist in pre- and postnatal training. A kinesiologist trained at Université de Sherbrooke, she supports new moms with well-known attention to detail: muscular balance, injury prevention, and progression that respects each body.

A former Canadian national soccer team member and Olympic bronze medallist at Rio 2016, she knows what a body can go through — and how to rebuild it.

02 · Schedule

Postnatal schedule

MonMonday1 class
  • 10 AM
TueTuesday1 class
  • 10 AM
ThuThursday1 class
  • 11 AM
FriFriday1 class
  • 11:15 AM
See the full schedule and pricing
Google reviews

What moms say

See all reviews on Google →

  • « I joined the postnatal class after my first baby and it was life changing! […] Very inclusive space for moms and babies, extremely empowering and Josée is a wonderful coach who helped me go from feeling like a blob to the strongest I've ever been. »

    Nourhane Elgarhy · June 2025

  • « The postnatal class is amazing. It made a huge difference in my mood and my experience post partum. Great way to build community and good for any level, even beginners like me :) »

    Maryland Ukpabi · October 2025

  • « After only 2 sessions, my pain had significantly improved and I felt stronger. Josée is a fantastic coach and really tailors her class based on each mother's ability and fitness. She makes sure that you are doing each of the exercise correctly and is very warm and approachable. »

    Alisha Chacko · 2022

  • « I attended their postpartum crossfit classes with my baby for several months. Coach Mélodie was enthusiastic, gentle, and great at building cohesion in the group. Forever grateful! »

    Andrea Pejovic · 2025

Let's talk

Tell us where you're at — we reply within 24 hours, no pressure.

I'd like more info
Frequently asked questions

Postnatal — your questions

Can I really come with my baby?
Yes — that's the heart of the program. You train with your baby close to you, in a safe, welcoming space designed for it: mats, toys, rocking chairs.
Is there daycare on site?
No traditional daycare — something better for active moms: you train with your baby close to you, in a safe space designed for it — mats, toys, rocking chairs.
When can I start training again after giving birth?
Generally around 6 weeks after a vaginal birth and 10 weeks after a caesarean — always with your doctor's or pelvic-floor physiotherapist's approval. From there, every situation is still different: Josée, kinesiologist and pre/postnatal specialist, adapts the program to your condition and experience. We start gently and progress at your pace.
I have diastasis recti — can I train?
Yes, with proper guidance. Diastasis recti is common after pregnancy and improves with well-chosen progressive exercises. Josée, kinesiologist, adapts every exercise to your condition, in line with your pelvic-floor physiotherapy follow-up.
Looking for an alternative to stroller cardio?
The postnatal program is the indoor, year-round alternative: no weather, no season. Baby stays close while you retrain progressively, surrounded by other moms.
What about MomFit?
Ask us about it in your consultation — we'll point you to the right stage. Many participants continue with MomFit after the postnatal classes; you'll also see it on the schedule.