for birth

8-Week Prenatal Strength, Yoga & Pelvic Floor Program With Hayley O’Hara & Mel Grauds​

The ultimate prenatal health + fitness experience

Join the exclusive prenatal program created by Hayley O’Hara, Pelvic Floor Physiotherapist, and Mel Grauds, Personal Trainer and Registered Nurse. Over 8 weeks, you will be taken through a series of specially designed workouts, yoga classes, guided meditations, and educational workshops to keep you strong throughout your pregnancy and prepare you for one of the biggest events of your life. This program is designed to take care of all your prenatal needs – with rehabilitation and strength training to protect the abdominal wall + pelvic floor, as well as yoga to assist with mobility and prevent injury, it is the only program of its kind!

Founded by

the 4 elements of Preparing for Birth

We know that exercise during pregnancy can be confusing, and let’s face it, you already have more than enough to deal with right now. Pack your hospital bag and take the guesswork out of your fitness routine and pelvic floor health with this one-of-a-kind, comprehensive program.

Strength & Mobility

This program follows the recommended guidelines for exercise during pregnancy – combining resistance training, yoga, and pelvic floor training to bring you a comprehensive, safe, and effective workout regimen for all trimesters.


This program was created with those in mind who are currently experiencing pelvic floor, abdominal wall, and many forms of pregnancy-related musculoskeletal dysfunction to provide you not only with a safe form of exercise but also to help reduce, manage, or completely eliminate these issues.


We will equip you with the knowledge, strength, and tools to feel and move better throughout your pregnancy, including preventing and minimizing your risk of pelvic floor and abdominal wall dysfunction, perineal tearing, and more.


Our classes and educational workshops are specially designed to prepare you for labour, delivery, and postpartum, including getting you back to the exercises and activities you love faster and without any issues.

for birth

What's Included: 8-Week Fall 2021 Program

3+ live Online Workouts/week (replay anytime)

  • 45-min Prenatal Strength class with Mel Fridays at 9AM EST
  • 45-min Core & Pelvic Floor with Hayley Tuesdays at 9AM EST
  • 30-min Prenatal Yoga class with Hayley Wednesdays at 9AM EST
  • Plus additional 20-min quickie workouts on weekends & evenings including: deep core burn, pelvic floor lengthen & strengthen, lower/upper body, arms & glutes 

7 Educational Workshops

The first step to moving well during pregnancy is understanding what movement patterns and habits can put you at risk for pelvic floor muscle and abdominal wall dysfunction. In this
workshop, we will be discussing the anatomy of the pelvic floor, abdominal wall, and pelvic girdle,
common pelvic health concerns during pregnancy, how to recognize the signs and symptoms, and
how you can take steps to prevent, mitigate, and eliminate these concerns.

Breathing is the key to managing intra-abdominal pressure – the main component involved in maintaining pelvic floor and abdominal wall function. We will be discussing birth breathing and its use during labour and delivery to manage pain and reduce high intraabdominal pressures that are associated with perineal tearing. We will also be teaching you when and how to start perineal massage to assist with stretching the perineal tissues and minimize your risk of tearing.

This will be a fun and interactive workshop where you will learn and practice different exercises to keep you active during labour. We will also be discussing the different positions that are available to you when it comes time to push, with and without an epidural, and which positions to avoid for minimizing your risk of tearing.

If this is your first pregnancy you are probably wondering, “what happens after I give birth?”. Knowing what goes down in the fourth trimester can help you facilitate a smooth transition into the postpartum period – what is normal, what isn’t normal, who to see, when to return to exercise, which exercises to do, what not to do, and the list goes on!

Pregnancy is a beautiful and exciting life stage – it’s only natural that nutrition needs change during this time. Learn how to eat in ways that will provide nourishment to yourself and your baby. In this workshop, we’ll cover specific nutrients that are essential to a healthy pregnancy, food sources, tips to manage morning sickness and cravings, and practical meal ideas.

Join Mel for this workshop covering everything you need to know about fitness, and specifically as it relates to pregnancy!

What we’ll cover:
– The foundations of strength training
– Dispelling some common myths bc there’s tons
– Specific strength considerations/modifications for pregnancy
– Importance of rest/recovery/mobility
– How to structure/modify your workout routine during pregnancy overall

4 Mini Guided Meditations with JJ Liang, Certified Meditation Instructor

Exclusive support, community & wellness Content

  •  Access to a pelvic floor physiotherapist and personal trainer for help managing any exercise-related and pelvic floor issues throughout the program.
  • Spotify playlists for each workout and yoga class to get you sweating and moving to the beat!
  • Beautiful Course Resources: upon joining, you will instantly receive a schedule, planner, and weekly self-check in sheet to stay on top of your workouts & progress.
  • Access to our on-demand channel where classes and workshops will be posted for you to join on your own time!
  • Private, members-only Facebook group where you can ask questions and connect with your community
  • Plus so much more! All for less than the price of a 1-on-1 session with Hayley and Mel

All for 2 monthly Payments of:

$ 199 USD/month

stay tuned for sign up opening fall 2021

the preparing for birth program is Perfect for you if:

 This one-of-a-kind program is safe for all trimesters and is designed to benefit you wherever you are in your prenatal journey.

  • You’re excited for a comprehensive, safe, and effective workout regimen for all trimesters of your pregnancy
  • You’re eager to help reduce, manage, or completely eliminate pelvic floor, abdominal wall, or other pregnancy-related musculoskeletal dysfunctions
  • You’re ready to build the knowledge, strength, and tools to feel and move better throughout your pregnancy
  • You’re looking for the support and expertise of a Pelvic Floor Physiotherapist and Prenatal Certified Personal Trainer every step of the way
  • You love the energy and fun of group fitness and want to safely maintain your exercise routine throughout your pregnancy

Meet the pFB team

Hayley O'Hara

Pelvic floor physiotherapist & yoga instructor

Hayley (aka @pelvicgoddess) is a Registered Physiotherapist with a special focus in Pelvic Health and Women’s Health. Hayley obtained both her Bachelor’s Degree in Human Biology and Physiology as well as her Master of Science in Physical Therapy from the University of Toronto. Hayley is currently practicing in Toronto, focusing on orthopaedic and pelvic health physiotherapy. Hayley treats both women and men with a variety of pelvic health conditions. In addition to taking advanced courses in perinatal care, Hayley has experience helping women prepare for labour and delivery as well as assisting with recovery in the postpartum period. In her free time, Hayley teaches yoga and sits on the executive board of the Women’s Health Division of the Canadian Physiotherapy Association as Newsletter Editor.Hayley is passionate about empowering women and ensuring they have the knowledge and confidence to make the best decisions for their health.

mel grauds

Prenatal certified trainer & registered Nurse

Meet Mel (aka @melrosetraining), Certified Personal Trainer, Founder of MELROSE Training and Registered Nurse. Mel’s personal fitness journey started only a few years ago, and now her mission is to share the joy of high-quality strength training with others, so you can be like the strongest and most confident version of yourself – not just in your workouts, but overall. Train with Mel for an evidence-based approach to fitness and wellness that always puts your health and safety at the forefront. Mel is pre/post natal fitness certified and has trained with clients at all points of the pregnancy continuum and of all fitness levels.Mel enjoys cooking, listening to podcasts, Facetiming with friends and watching travel food shows  in her free time.Mel sees exercise as a powerful investment in your entire well-being and is super excited to support you at every step of your prenatal fitness journey!

Trista Chan

Registered Dietitian

Trista Chan is a Registered Dietitian Nutritionist in Toronto who focuses on supporting women in all stages of life and health, including pregnancy, post-natal, and PCOS management. She believes true nourishment isn’t simply planning your next meal – it’s implementing sustainable nutrition practices that are healing for physical, mental and emotional health. 

Trista has received a master’s degree, bachelor’s degree and graduate certificate in nutrition, dietetics and health promotion, and is trained in diverse settings – from hospitals, to wellness clinics and health technology companies. She combines this experience with her ability to translate evidence into practical tips that serve the “whole person”. Trista has helped hundreds of women develop a healthier relationship with food while reaching their health goals. 

JJ Liang

Certified Yoga & Meditation Instructor

JJ Liang (she/her) is a certified yoga and meditation instructor, attorney, and lover and supporter of the arts. JJ grew up in Beijing and Toronto before settling in NYC in 2017 for work. Living the hectic life in this big city, her daily yoga practice was her comfort and outlet. During her 200-hour yoga teacher training with Three Jewels, it became clear to her that Master Patanjali (and other masters that followed him) practiced yoga to prepare the body and mind for meditation. This prompted her to deepen her own meditation practice with a 200-hour meditation teacher training at Three Jewels. Once she tasted the benefits and wisdom of meditation, JJ felt an urgent need to share the magic of meditation with everyone.

What our clients are saying

Meet our PFB Partners

Bonjibon is an online sexual wellness shop + magazine on a mission to educate, empower, and promote inclusivity. Bonjibon turns sexual health into a fun shopping experience, without the intimidation, and with your individual needs in mind. Visit Bonjibon here.

Founded in Montreal, DOSE Juice is a women-owned and women-led organic cold-pressed juice company on a mission to inject a daily dose of health + wellness into your busy routine. DOSE Juice is never heat pasteurized, making it safe to consume throughout pregnancy. Visit DOSE here.

NEW! Referral Bonus

 We are so excited to launch our new referral bonus initiative to thank you for sharing PFB with your loved ones! All your referral has to do is mention your name on their sign up form and we’ll take care of the rest!


There is a large rehabilitative component to the PFB program designed to help manage, reduce, and potentially eliminate pelvic floor and abdominal wall dysfunction as well as help to prevent future issues throughout your pregnancy and postpartum.

We recommend the following:

  • Yoga mat

  • Yoga blocks – sub for firm cushion, towel, books.

  • Yoga strap – sub for towel

  • Exercise ball – highly recommend for labour prep!

  • Resistance band and mini loop bands

  • Weights

  • Towel

  • Water bottle

You do not need any prior fitness experience to join our program! We have designed our classes for all levels – they can be modified to be easier or harder depending on your preference, with variations given throughout all the yoga and strength classes. In addition, if you require specific accommodations you can always send us an e-mail and we would be happy to provide you with individual support.

Yes! All of our classes and workshops will be uploaded to our on-demand channel where you can watch them on your own time throughout the duration of the program. The classes and workshops will be uploaded within 2-3 hours after the live class. You can do the classes as many times as you like 😉

We got you! Each Sunday, you will receive an email from us with a full schedule for the coming week, including links to join the live classes as well as a link to the on-demand channel where you can watch the videos on your own time. We will also include a calendar for you to track which workouts and aerobic exercise you have done.

In keeping with exercise recommendations during pregnancy, we strongly recommend at least 30 minutes of aerobic exercise 5x per week – eg. light walking and cycling. This is why we have built this into your weekly calendar as a part of the program!

Because of the nature of this program – that is run live and includes personalize coaching, all Preparing for Birth registrations are final-sale and non-transferrable.

Got questions? Let's chat!

Want to get in touch? We’d love to hear from you! Here’s where you can find us.

Tell us about what you are struggling with during your pregnancy & tell us what your fitness goals and exercise needs are. We will work with you to address these concerns and provide you with a solution to help you meet your goals.