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Pre and postnatal fitness 

Private Training

Workshops & Guest Speaker

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TEacher Training

Corporate & Private Events

understand your body & ENjoy movement without pain, stress, or uncertainty. 

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Dr. Sarah Ellis Duvall PT, DPT, CPT, CNC

I’ve had the opportunity and privilege to work with Liz, and the methodology she uses with her clients is thorough and smart. 

She has a deep understanding of how the body functions and she's on a mission to teach every woman how to be strong during the phases of pregnancy and postpartum in the safest way. On top of that, she cares deeply about her people. Liz has the ability to make you feel comfortable during a time that can be extremely stressful and uncertain. Liz is a knowledge seeker and she’s always looking to understand so she can take that understanding and help others.

Frequently asked questions

WHEN IS THE BEST TIME TO START WORKING WITH LIZ AND MILLY GREY MOVEMENT?

It is never too early or too late to start. Now is the perfect time to begin. When working with MGM you will learn the fundamentals of how to have a strong body in the exact stage of your perinatal/ fitness journey. The basics that Liz teaches are vital for the strength and health of your body moving forward. The approach is to always start with breath and alignment then systematically progressing. No matter who you are or where you are in your life, Liz will start her working with her clients the exact same way - whether they are pregnant, postpartum, never been pregnant, fitness trainer, proathlete. Everything you will be taught wil benefit your body no matter what the stage.

WHY DOES BREATHING AND PROPER POSTURE MATTER? I JUST WANT TO HAVE A FIT PREGNANCY & GET MY BODY BACK AFTER BABY.

Breathing correctly and proper posture are the two things that make up a solid foundation in your body. Without establishing those two things first, it is impossible to have a body that is working at max efficiency and strength. Yes, you can absolutely workout and be fit, run 5 miles a day, do 30 burpees all while having a dysfunctional breathing pattern but chances are it will catch up with you if it hasn’t already.

I AM GETTING VERY LITTLE AND MIXED INFORMATION FROM MY HEALTH CARE PROVIDERS AND FITNESS TRAINERS, HOW DO I KNOW WHAT TO LISTEN TO AND WHERE TO GO FOR THE MOST ACCURATE INFORMATION?

Doctors are incredible at monitoring you and ensuring that you and baby are healthy, but doctors are not trained in how to tell a person how to plank. Many doctors don’t even know how to properly do this themselves. Doctor’s have the best intentions, but they are not trained in what muscles should contract when doing an exercise or how to establish a functional breathing pattern (crazy, right?). Liz has extensive training in the best techniques to ensure you are contracting and using your body in the most efficient and safest ways. It can be confusing with so much information out there, Liz will break things down and help debunk many of the most common myths.

What can and can’t I do when pregnant?

Every pregnancy and every body is different. There is no set of rules that are black and white. MGM will not give you a list of what to do and what not to do, LIz and MGM will TEACH you the symptoms to look for in YOUR body so you’ll know how to change your strategy in moment for the rest of your life. When the doctor ot trainer says “listen to your body” how can you listen if you haven’t been told what to listen for? Liz will teach you.

LIZ, WHAT DID YOU DO FOR EXERCISE DURING YOUR PREGNANCY? 

Figuring out what I could safely do for exercise and teaching fitness classes was NOT an easy journey. I love rules and guidelines and I wanted my doctor to hand me a bulleted list of what to do and what not to do. Unfortunately, that wasn’t the case and just about every doctor I asked gave me differing advice and guidelines. 

My fitness routine changed throughout the course of my pregnancy. During my first trimester, I was teaching five cycle classes and eight barre/cardio classes weekly and working out six days a week, which my doctor told me she didn’t want me to stop. Around 28 weeks, I stopped teaching cycle classes because I couldn’t do the “talk test” when on the bike and at 36 weeks, I stopped teaching all together after falling while teaching a class. But I continued to walk and do barre almost everyday until I delivered.

My best advice to you is come up with a plan with me and we can modify it as your body changes. 

LIZ, I SEE YOU HAVE EXTENSIVE TRAINING FOR WOMEN, BUT WHAT ABOUT MEN? MY HUSBAND AND I BOTH WOULD LIKE TO GET FIT -- COULD YOU TRAIN US TOGETHER? 

Absolutely. I know pregnant & postpartum women are my specialty, but as a corrective exercise specialist, I know how to identify movement compensations, identify overactive and underactive muscle groups, and create a program that improves strength and movement patterns which anyone can benefit from regardless of gender, age, and fitness background.

MY COMPANY OFFICE BUILDING HAS A GYM - DO YOU EVER TEACH SMALL GROUP CLASSES OUTSIDE OF THE STUDIO?) 

Yes. I can come to your office inside or if there is a place outdoors near your office we can meet there for class as well. I am very inclusive in my classes, so I offer modifications and or progressions for all levels. I can customize workouts for you and your college and you're more than welcome to request songs for the playlist. BYO yoga mat & I adhere to all state & federal mandated COVID guidelines.  

I OWN A STUDIO AND WOULD LOVE MY INSTRUCTORS TO LEARN HOW TO BEST COACH OUR PREGNANT & POSTPARTUM WOMEN CLIENTS, CAN I HIRE YOU TO DO A TRAINING FOR OUR INSTRUCTORS?

Yes, teaching teachers is one of my favorite things to do. The pregnant & postpartum women make up a large population, and I am guessing a significant population in your studio/gym. Knowledge is power, and by arming your teachers/trainers with the information they need to support the perinatal client, the more trust you gain from them and therefore increasing the retention. Teacher trainings are tailored to fit your needs. 

Photography by Andrew Glatt and Alisha Tova