I know how hectic life can be during the postnatal period — also known as the fourth trimester — when baby has finally arrived and everything has a new rhythm. Apart from getting rest and loving on your new little one, there are some recommendations that I always give to the women during their road […]
The Bloom Method’s Studio Bloom fuses challenging, effective workouts with cutting-edge birth-prep workouts and post-natal healing techniques. Wherever you are on your motherhood journey, you’ll find classes tailored for you, whenever you need them—middle of the night or middle of the day, intense workout or gentle movement, and whether you have 45 minutes to workout or just 6—we’ve got you covered!
Studio Bloom is the next best thing! The Bloom Method is saving my dysfunctional core! I wish I had his knowledge during my first pregnancy to prevent the diastasis recti that I now have, but I am confident the Bloom Method will help me prevent it from worsening through the rest of my current pregnancy and help me heal it postpartum!
—Aimee, Bloom Mama
After only a couple of weeks practicing studio bloom workouts, I feel like I am regaining my strength and healing my core in a way that empowers me and gives me flexibility while taking care of my baby. I was able to finish my first mama HIIT today and ready to continue practicing the method from here on! Thank you, Brooke, and all The Bloom Method coaches for empowering and educating women!!
—Laura, Bloom Mama
CoREHAB series is designed for that deep core reconnection post-baby. This 6-week series is safe enough to begin as early as a few days post-birth and can be continued until you have reestablished the core connection needed.
It’s time for CoreFIX once you have reestablished your core connection in CoREHAB. These classes take you to the next level while keeping you in that safe zone to ensure optimal healing and re-strengthening.
Let CoreDEFINE sculpt your mid-section in a new way. For best results, you’ll want to show up to this class with all your Bloom techniques in tow. Let’s fire it up one more notch with this more advanced Bloom format.
The Bloom Method Foundations are key to changing the way you move for life. The Diaphragmatic Breath and Belly Pump are our initial foundational techniques. Learning and mastering these techniques and our other foundations will not only ensure you get the most out of your Studio Bloom workouts, but they will also allow you to prevent injury and strengthen your body in a whole new way. Learn more about all of our foundations within Studio Bloom.
The first foundational technique within The Bloom Method is the Diaphragmatic Breath. This is the most vital component you learn within Studio Bloom. It may sound simple, but this form of breathing sets up the foundation for your entire core unit. When you think about strengthening your core, it should start with learning how to diaphragmatically breathe. Learn how within Studio Bloom!
The second foundational technique of The Bloom Method is Belly Pumping. Master the ability to connect to your inner core unit correctly both in daily life and while exercising with this powerful move. Belly pumping is the diaphragmatic breath paired with intentional activation with the same muscles that move with each breath. This move builds your deep core unit, strengthening, balancing and lengthening your muscles to give your body an incredibly strong foundation. Learn more inside of Studio Bloom.
Heal abdominal separation safely & effectively.
Months and years of rehab don’t have to happen, and core exercises don’t have to be avoided *forever* because of injury. The Bloom Method empowers mamas with the knowledge to understand the beautiful way our bodies are designed to make room for a baby while learning to allow abdominal separation to happen naturally and without increased pressure in order to prevent injury and diastasis recti.
Studio Bloom classes are unparalleled to other prenatal classes and programs out there *because* we use techniques that have been proven to prevent and heal diastasis recti.
Want to discover exercises you can use to prevent diastasis? Join Studio Bloom today!
Say bye-bye to kegels.
Pelvic-perineal dysfunctions are among the most common diseases in women after pregnancy. The muscles in your pelvic floor become stretched during pregnancy and birth. The weight of your baby, hormones that loosen your tissues, and the efforts of labor all put pressure on this part of your body. Kegels have traditionally been the go-to exercise to strengthen this area. The Bloom Method, however, creates a balance in your pelvic floor and core that will continue to support you for life. Motherhood doesn’t mean you have to pee yourself!
If you are battling postnatal pelvic discomfort, we have classes to that will help you ease it and learn modification to support you.
Join Studio Bloom today!
Inside Studio Bloom
Access On Any Device
Download Studio Bloom on your favorite streaming and mobile devices including: iPhone, Android, Apple TV, Android TV, Amazon Fire TV, Roku, Kindle Fire.
Access over 90 workout and educational videos to guide you along your motherhood journey.
Stick with regular workouts by downloading our monthly calendars.
Our Foundations videos contain loads of education and information around each aspect of The Bloom Method to keep you building your strength from your core.
Bloom Community Support
Enjoy the power of community, as part of Studio Bloom you will have access to a private Facebook group where you can ask questions and find support from the group and Bloom coaches.
Series & Challenges
Join one of our series or regular challenges to stay motivated and build strength.
Nutrition & Recipes
Tap into nutrition information and recipes from our Bloom Method nutritionist to keep you thriving through pregnancy and into your postpartum period. We even have recipes for baby’s first foods!
Whether you just have a few minutes or need to wind down before bed, tap into our mama meditations to help find a little calm in your day.
Mobility & Stretching
Tap into stretches that will support and bring relief to your pregnant or postpartum body.
Try a Free Class!
Join Brooke & Michele as they guide you through a sweat-inducing, strength-building Booty and Upper Body Express Workout. Our Bloom Express workouts are perfect for both pre and postnatal mamas! All you need are light weights and 11 minutes.Take the Free Class!
I have found the breathing, belly pump, and core activation techniques to be very helpful. Every day when practicing these techniques I feel proper engagement of my pelvic floor and transverse abdominal muscles more and more! It takes time and conscious effort to make progress with these techniques but it is so worth it!
—Taylor, Bloom Mama
Studio Bloom Subscription Options
Get unlimited access to all of our classes, foundations education, support community, monthly calendars, series & challenges to support you along your motherhood journey.
Studio Bloom FAQs
The Bloom Method is a specific fitness method created by Brooke Cates using a combination of proven tools, techniques and exercise that prepare, prevent, heal and strengthen pre and postnatal women.
Women Trying to Conceive: When women prepare the body for the changes of pregnancy, the effects of pregnancy are much easier on the body + mind. It’s through early implementation of our system that women are feeling more supported, seeing more powerful results during pregnancy as well as post birth, and find themselves ready for what pregnancy has in store. It’s like preparing for the birth marathon, or any marathon for that matter. The more you can prepare your body for what it’s about to experience, the better you feel and the better your body responds. Implementation of our foundational techniques is a perfect way to set up for a successful pregnancy and postpartum phase. Through this, you’ll not only be setting up your body for a more comfortable pregnancy but you’ll also be able to amp up your current workout for more efficiency and better results.
Expectant Mothers: Movement is essential during all stages of life, becoming a necessity during pregnancy. Through regular exercise and successful re-patterning of daily movements, many discomforts and fears associated with pregnancy can be eliminated. Research shows that adopting the right fitness program during the 9 months of pregnancy provides endless benefits to both mom and baby. At the end of each pregnancy journey, you’re greeted by the mother of all marathons and we want to help you prepare for your birth experience in the best possible ways. We can’t promise you’ll find gentle workouts at The Bloom Method [you’ve got a marathon to train for] but we can promise that each workout will give you the safest, most effective, mind + body focused workout you’ll find in the prenatal world. We believe that by adding our methodology to your pregnancy, we can keep you doing what you love in the safest and most effective way possible. This method was developed with all stages of pregnancy in mind and our clients continue to see endless benefits from incorporating The Bloom Method into their regular fitness routine, for life.
New Moms and Postpartum up to 12 Years: You’ve been cleared to exercise but now what? Don’t worry, we’ve got you covered. Our expert guidance will provide you with the foundational strength needed to get you feeling like yourself again while adding an angle of rehabilitative care to re-connect, heal, & re-strengthen your postpartum body. We will safely progress you through exercises that are meant to challenge your body and stimulate your mind while gearing you up to be the strong mom you’re aiming to be. We guarantee that with our training, your fitness regimen will be more effective than ever before.
So glad you asked! Try out a free class here.
You can see all that we have in Studio Bloom by clicking on the Categories section in the upper left-hand navigation. If you click into each category you can see more information about each type of workout and our library of classes and collections.
Some basic equipment is required for a variety of our classes. You can filter within each category for what equipment is needed for each. We recommend having the following available:
2 sets of light weights (suggestion: lighter: 3-5lbs & heavier: 10-15lbs)
Resistance bands (we like the ones with handles)
Mini loop resistance band (light, medium, or heavy)
Mini Pilates ball
We have two options: a monthly subscription that automatically renews at the end of every month and a yearly subscription. Whether you opt for a monthly or yearly plan, you will have access to the same materials!
We do not offer refunds. This is made clear in the terms and conditions and it is also why we offer a free class so mamas can get a glimpse of the program. Customer service is also very important to us and we would love to know how we can make the experience better for you!
CoREHAB: Our CoREHAB series is designed for all women who need that deep core reconnection post-baby. This series is safe enough to begin as early as a few days post-birth and can be continued until you have reestablished the core connection needed. Each video will progress you in a safe and rehabilitative way while helping you build the strength required to move forward into more challenging core based exercises and movements. We highly recommend only progressing to the next practice or video IF your connection has been mastered in the previous exercises. This slower yet steady pace will set you up for better results in the end. Safe for ALL postnatal women including those with diastasis recti, umbilical hernias, and pelvic floor dysfunction.
CoreFIX: CoreFIX is all about taking you to the next level while keeping you in that safe zone to ensure optimal healing + re-strengthening. While this class still moves slower than your average fitness class, we do this with intention. We’re focused on teaching you how to connect to your body deeper than most and know that this ability will prove to support you in significant ways as you continue to progress back into the method of fitness of your choice. In these classes, you can expect to work a lot of your frontal core body, but your “core” is bigger than that – we’ll also incorporate the back body, lower body, and all extensions related to the core and stabilization of the pelvis and spine. To achieve the best results, be willing to slow down, listen to your body and focus deeply on your core connection in all moves. Safe for ALL postnatal women including those with diastasis recti, umbilical hernias, and pelvic floor dysfunction.
MamaFIT: MamaFIT is our full body workout designed for postnatal mamas. This class will often offer up-levels for both core and other muscle groups while still providing modifications for those not ready to progress. Remember modifications often make you stronger and shouldn’t be seen as the weak option. Be ready to feel the full body burn in this class while still feeling safe as you heal from pregnancy.
PREREQUISITE: We recommend doing several CoreFIX classes before jumping into a MamaFIT class. This is merely to ensure optimal connection regardless of the exercise we put you in.
MamaHiiT: Okay, mama’s we know you’re ready to burn some calories. MamaHiiT is your chance! This is our amped up version where we tie everything you’ve been learning into one class. Your heart rate will increase, your muscles will be challenged, and you’ll sweat your way to the end of these classes. Some of our MamaHiiT classes offer modifications for those who might still be struggling with diastasis or pelvic floor issues—we do our best to increase the difficulty while still keeping you safe. If during these classes, you feel a disconnection to your core or experience any leaking or bulging sensations in your pelvic floor, please STOP and return to our MamaFIT and CoreFIX formats. Listen to your body and always choose the fitness class that allows you to feel your strongest.
Yes, ALL of our classes tend to be harder than people expect. While all of our classes are mindfully built with the pregnancy & postpartum body in mind, we know that some things need to shift in the way of exercise before and after baby. Our postnatal classes are a perfect way to take back control of your body after baby, learn supportive techniques that will help you feel stronger than ever and know how to use your body more effectively in all workouts. Each class will challenge you in a new way while helping you love your postpartum body a little more each time you sweat with us!
Yes! We suggest that when we instruct you to do single leg lunges in classes, just SQUAT! Keeping your weight balanced on both legs and not being too wide in your squat will significantly help to keep you exercising throughout your pregnancy. We’ll be filming some SPD specific workouts, but for now, just do squats or glute bridges instead of single leg exercises if you feel pain.
A couple of other tips and reminders:
- See both a chiro and a myofascial specialist to help with the SPD discomfort. The two of those modalities together really help!
- Belly Pumping + Deep Core Holds [these are covered in the foundational videos] can help from a stability component with the pelvis and SPD
- You can also add inner thigh adduction by placing a foam roller in between your thighs and squeezing legs together as you belly pump along with the movement. This can help with stabilization as well and SPD LOVES stabilization. Do this seated or lying supine.
Absolutely! Our entire method is designed to prevent and heal diastasis recti. From our foundations that help you shift your daily core + breath focus to our workouts that are constantly training your pelvic floor and core with every move. If you’d like to learn more about the techniques we teach, we offer both individual skype sessions with one of our head coaches and our Studio Bloom online membership.
Expand Your Knowlege
The Fourth Trimester: The Importance of REST REST is crucial for the postpartum woman. Allowing our bodies to heal appropriately before jumping back into exercise will provide incredible benefits both mentally and physically. Everyone has a different experience. After giving birth to Leven, my body naturally responded to my ability to rest with small amounts […]
When you think about the pelvic floor, does the word kegel come to mind? This is the case for most women, and while kegels tend to be the “go to” for pelvic floor health, The Bloom Method wants to help you build a healthier pelvic floor through balance and understanding how it relates to movement […]