Squamish Pre and Post Natal Fitness Classes

Pre + Post Natal STRENGTH is back at FILI this fall ✨

Think small + supportive classes (just 9 spots each!) with the option for new moms to bring their babes.

These sessions are all about moving at your pace with guidance, confidence, and care. Expect bodyweight moves, TRX, and dumbbell circuits designed to help you safely build strength — the perfect way to return to movement or compliment your regular FILI classes.

Program Details

  • When: Mondays + Wednesdays, 12–1 pm

  • No Class: Thanksgiving Monday

  • Led by: Catherine Royle, a new mama to little Evelyn

  • Class Packs: Join us for a single class, 5 classes, or 10 classes. Available here

9 spots only per class to ensure comfort and support, so we recommend pre-booking all of your classes in advance once you’ve purchased your pack. You can pre book your classes via our schedule page here.

Once class spots are filled for each class a waitlist will automatically be created and you will be slotted in once a spot becomes free :)

  • We are requesting that the babies are no older than 13 months. This is to ensure they will not be crawling around the studio whilst the session is in play from a safety perspective.

    If they aren’t able to crawl yet or is comfortable sitting in a carrier for an hour or longer then please feel free to bring them along

  • Since this is a specialized offering, it isn’t included in the unlimited membership. We’ve created a separate pricing option for it, but if you are a current unlimited member (monthly or 12 month( we happy to share 15% off Pre and Post Natal class credits.

    These specialized classes are a great compliment to our regular FILI classes. If you’re ready to move a little more independently (or with an increase in intensity), our instructors can help with modifications and adjustments so you feel supported in any class on the schedule.


  • Yes, but please consult with your physician prior to joining us. As a general set of guidelines we suggest the following:

    Pre and Post Natal

    • Avoid crunching movements - sub for toe taps

    • Avoid prone (belly down) laying positions

    • Avoid high impact movements - sub for 'feet-on-the-ground' movements to relieve pressure from the pelvic floor

    • Monitor your intensity level. Your intensity with shift as you move through your trimesters, please return to comfortable position if you are feeling any lightheadedness during class

    Post Natal Specific

    • Return to fitness 6 weeks after a vaginal births

    • Return to fitness 10 weeks after a C-section birth

    Please note that these are general pre and post natal guidelines and we encourage you to communicate with your doctor and listen to your body accordingly. We highly encourage you to continue moving your body throughout your pregnancy journey just at a mindful pace. Due to the nature of our group fitness classes we are happy to offer suggestions but will not be able to accommodate any specific 1-on-1 requests. If you wish to inquire about Private Training sessions, please contact us.

Pre and Post Natal FAQs

Full Program Dates