move with liz
Access full workout classes of varying length and intensity, demo videos for some of the most foundational exercises for building a healthy pelvic floor, and a once-monthly live virtual class. All workouts and exercises are tailored to be safe for pregnancy and postpartum, but are all equally as effective (and important) for all athletes.
On-Demand
I can help provide movement coaching for small groups and we will work through different exercises that will help with breathing, posture and alignment, I have done guest speaking events on all things pre and postnatal fitness, Breathing 101 and more. We can customize what works best for you and your needs.
Workshops & Guest Speaker
Being pregnant and postpartum can be scary, especially the first time you’re going through it. It is such an exciting but also stressful time in your life and if I can help alleviate any stress during this process for you, that is what I want to do.
If your instructors and trainers just tell the pregnant & postpartum client to “just listen to your body”, “just don’t do abs” “don’t lift anything over 15 lbs”, then you are doing a disservice to these women and in turn to your business. Generalizations don’t teach your trainers and clients how to workout smart and safely. Put your business in a position to gain the trust of these women and keep them as loyal clients. In person & virtual options available.
teacher training
Get your clients and colleagues moving in a time when we are sitting for longer hours in front of a screen. Or maybe you are throwing a birthday party or bachelorette party., what better way to connect then to sweat together (even virtually).
Corporate and private events
In-person outdoor and virtual group classes. Join a cardio class for a combination of punching and other aerobic moves that will get your heart rate up and leave you feeling energized for your day. Join a barre class for a low impact, full body strength-based workout that will continue to challenge and strengthen your body.
Group live classes
Learn how to move, get strong, and stay safe during pregnancy & postpartum. Pregnancy and post baby can be amazing and stressful at the same time. So much is out of your control , however you can take control over your movement and use this as a way to heal.
Pre and postnatal fitness
Work 1:1 with me to learn how to breathe correctly, strengthen your abdominals, work on alignment while working out or pushing the stroller, and learn how to modify the exercises in your favorite group classes during pregnancy & postpartum. We will cater these sessions to YOU because every body is different and requires different strategies.
private training
Being pregnant and postpartum can be scary, especially the first time you’re going through it. It is such an exciting but also stressful time in your life and if I can help alleviate any stress during this process for you, that is what I want to do.
services
On-demand
Become a member
Access full workout classes of varying length and intensity, demo videos for some of the most foundational and important exercises for building a healthy pelvic floor, and a once-monthly live class taught virtually. All workouts and exercises are tailored to be safe for pregnancy and postpartum, but are all equally as effective (and important) for all athletes.
Pre & postnatal fitness
6 week training
Learn how to move, get strong, and stay safe during pregnancy & postpartum. Pregnancy and post baby can be amazing and stressful at the same time. So much is out of your control , however you can take control over your movement and use this as a way to heal.
Private Training
book a session
Work 1:1 with me to learn how to breathe correctly, strengthen your abdominals, work on alignment while working out or pushing the stroller, and learn how to modify the exercises in your favorite group classes during pregnancy & postpartum. We will cater these sessions to YOU because every body is different and requires different strategies.
GROUP LIVE CLASSES
class schedule
In-person outdoor and virtual group classes. Join a cardio class for a combination of punching and other aerobic moves that will get your heart rate up and leave you feeling energized for your day. Join a barre class for a low impact, full body strength-based workout that will continue to challenge and strengthen your body.
Workshops & Guest Speaker
I can help provide movement coaching for small groups and we will work through different exercises that will help with breathing, posture and alignment, I have done guest speaking events on all things pre and postnatal fitness, Breathing 101 and more. We can customize what works best for you and your needs.
Teacher Training
If your instructors and trainers just tell the pregnant & postpartum client to “just listen to your body”, “just don’t do abs” “don’t lift anything over 15 lbs”, then you are doing a disservice to these women and in turn to your business. Generalizations don’t teach your trainers and clients how to workout smart and safely. Put your business in a position to gain the trust of these women and keep them as loyal clients. In person & virtual options available.
Corporate & Private Events
Get your clients and colleagues moving in a time when we are sitting for longer hours in front of a screen. Or maybe you are throwing a birthday party or bachelorette party., what better way to connect then to sweat together (even virtually).
Liz helped me feel my body again. After 2 babies I struggled with pelvic floor weakness and prolapse. With Liz by my side I safely brought my body back to life! She would work with me before, during and after class. I’ve never experienced such personalized attention and vast knowledge of the female body. She is single handling changing the pre/postnatal workout. I love you Liz!!! Thank you thank you thank you.
In person & virtual Student
Liz’s instruction, especially pertaining to the gluteal muscles, has been life changing for me. As a former runner, I have always been quad dominant. I have suffered from lower back pain for decades. My glutes are now strong and easily activated due to Liz’s valuable guidance, which, in turn, has helped alleviate my back pain.
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.
