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prenatal personal training.
reimagined &
affordable
Enjoy 1-on-1 training and expertly designed workouts from the comfort of your home.
your expert. your journey. just imagine.
- Feeling prepared and empowered for motherhood
- Feeling supported by a trusted prenatal fitness expert
- The feeling of making time for YOU and your babies health
- The comfort of working out from your own home
- Finding relief from aches, pains, and pelvic floor & core concerns
lily by lotus
It’s not just another prenatal fitness program. It’s YOUR prenatal fitness program.
your prenatal experience is unique. so is our program:
- Four 1-on-1 virtual sessions with your prenatal expert to check form, breathing mechanics, and design your program
- 2 workouts per week designed just for you, customized to your unique journey, delivered directly to your inbox
- Receive ongoing guidance & support from the world’s leading & most trusted pregnancy fitness experts
- Update your prenatal expert as your body changes and your program will evolve with you
- Open communication with your prenatal expert to answer any questions along the way
- Video “drops” strategically available for 48 hours, promoting accountability to help keep you on track
about the lotus method - about the lotus method
the most trusted pre / postnatal fitness experts
The Lotus Method was founded back in 2014 by Pre/Postnatal Master Trainer Caitlin Ritt. Since our opening in 2014 The Lotus Method has expanded to six studios in San Francisco and New York, trained women virtually from around the world, and helped thousands upon thousands women feel safe, strong, and empowered throughout their pregnancies and beyond.
Lily by Lotus was born from the knowledge that the kind of support, guidance, and strength that The Lotus Method provides to prenatal and postpartum women should be accessible to all! Lily by Lotus has taken the knowledge of training thousands of pre/postnatal women in a 1-on-1 setting, and created customized workouts that will evolve and change with your transforming body, while maintaining the guidance necessary from a prenatal expert to help you feel safe, strong, and confident during your workouts and beyond.
take a peek
into the program
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client stories
does this sound like you?
- Tired of not knowing what you “should or shouldn’t” be doing during pregnancy?
- Want to feel prepared for the demands of pregnancy, labor and motherhood?
- Struggling with aches and pains, pelvic floor or core concerns?
- Want a challenging but safe prenatal workout?
- Want to feel strong and confident in your changing body?
what lily by lotus is all about
Lily by Lotus will be your guide throughout your pregnancy journey and beyond. Schedule your initial virtual session to learn what our Lily by Lotus program is all about. Your expert will learn about you, your body, and your needs and set you on a unique exercise journey. Then you will receive weekly workout “drops” 2x per week. These workouts will be designed to address your specific prenatal concerns and needs whether you are experiencing low back pain, pelvic floor dysfunction, diastasis recti (abdominal separation), pelvic pain, preparing for labor, or you are feeling amazing but still want a safe but challenging workout!
You will also have the opportunity to schedule your virtual 25 min personal training sessions with your prenatal expert in-addition to your weekly at home workouts. Receive hands on feedback, guidance, and support tailored to you and your needs.
the sooner you start, the better you'll feel
Pregnancy passes quickly. The sooner you start training, the greater the benefits for you and your baby.
Why our program? Working with an expert for the proper guidance and support is VITAL for your changing body, and the last thing you want is to waste time on a workout that doesn’t work for you.
With LILY by LOTUS, you’ll feel safe (yet challenged) through personalized exercises curated by our world-leading prenatal experts to ensure results for pregnancy, birth, and recovery.
what's included
Virtual one-on-one sessions with your prenatal experts
Four virtual 25 min virtual training sessions with your prenatal fitness expert. Ask them questions about your changing body, receive feedback on movement patterns, alignment, breathing patterns, workouts and more!
$350 value
Curated at home workouts
Receive 2 workouts per week curated to you and your needs. Your workouts will be sent to you weekly and each workout will be available for 48 hours to keep you on track. No more searching through hundreds of online workouts to find one appropriate for you.
$250 value
Guidance from your pre /
postnatal expert
Things change often during pregnancy and your workouts should evolve with you. Easily let your know your pre/postnatal expert what is going on with you, how you are feeling and they will adapt your workouts accordingly.
value = priceless
an entire library of bonus items
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$4,500 value
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$4,50 value
total value = over $600 per month
join the membership - join the membership - join the membership
$249
12 week program
($83 per month)
- Four 1-on-1 training sessions
- 2 curated video workouts per week
- Ongoing support and guidance
$399
24 week program
($66.50 per month)
- Seven 1-on-1 training sessions
- 3 curated video workouts per week
- Ongoing support and guidance
frequently asked questions
+ what are lily by lotus workouts like?
At The Lotus Method and for our Lily by Lotus workouts we incorporate body weight, strength training and band work to help women prepare for the physical and mental demands of motherhood! Think squats, lunges, and deadlifts with a strong emphasis on pelvic floor and core awareness, breath and alignment. Combined with a whole lotta support, love and fun!
+ what equipment do I need?
Our workouts are designed with looped mini bands and unlooped bands for the first two weeks and then light and medium dumbbells thereafter! We may also ask you to grab a chair or pillow from time to time but we will let you know what equipment you need at the beginning of each workout! You can start your first on-boarding session with just your body weight which gives you time to order equipment if needed.
+ can I just sign up for one month?
At TLM we believe in making an impact – and we cannot make a meaningful change in your life in 2-3 workouts. Therefore, we look for members who are committed to their journey and willing to commit to an at least 12 weeks of our program.
+ do you have a free trial?
We do not, but we do have a satisfaction guarantee or your money back. We believe in our product and know you will feel stronger and more confident in your body as a result.
+ how long are your workouts?
Most of our workouts range between 28-30 mins. Enough to get you sweating and feeling good but allow you to get on with your busy day!
+ do your workouts help with diastasis recti (abdominal separation) and pelvic floor health?
Absolutely. While not guaranteed (because there are factors outside of our and often your control such as genetics, posture, diet, daily movements, time between pregnancies, multiples, etc.) our women have reported significant improvement in diastasis recti and pelvic floor health and appropriate / intentional exercise has been shown to minimize the chance and / or heal pelvic floor and core concerns.
+ how do I know your trainers are qualified?
Happy you asked! Most fitness professionals go through an online or weekend course to be “pre / postnatal certified”. Our trainers go through an extensive 6-8 week training course that covers everything from physiological changes during both pregnancy and postpartum, postural changes, pelvic floor and core health, pre / postnatal considerations, birth / IVF / postpartum knowledge and extensive assessment and program design for this population. We also have continuing education every week and since this is all we do, you are receiving the most specific and up to date approach available.
+ do I have access to on-demand content? and why are my workouts only available for 48 hours?
We’ve all been there - scrolling through content for what seems like forever “Netflix style” looking for the perfect thing to watch. Fitness apps and content have become no different. You don’t need hundreds of workouts - you need the right workout for YOU. Especially during pregnancy when your body is changing and what feels good to you might leave another women feeling not so great. That’s why we curate the perfect workout just for you based on your staging, needs and wants. The 48 hour window will keep you on track! And if you miss a workout, no worries. The next one will be waiting for you when you are ready!
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