The Bloom Method is the premier prenatal and postnatal workout system based on anecdotal evidence compiled by founder Brooke Cates and thousands of moms like you. The methodology was created through the one-on-one work Brooke did with thousands of women across the whole spectrum of motherhood: trying to conceive, during pregnancy, early to many years postpartum. The Method fuses s cutting-edge-core techniques and breathing practices with functional strength training, HIIT workouts, Boxing, Cycle, Barre and pilates into one life-changing exercise method you can implement no matter how you choose to move.

The Bloom Method incorporates what a lot of fitness methods are missing [regardless of pregnancy]. We won’t just teach you to “kegel” or “pull your belly button to your spine” because those techniques need to stay in the past. Instead, we educate and train women to create a balance in the pelvic floor and core that not only trains a mom for her birth marathon but will continue to support functional movement and strength on a whole new level for her lifetime. The method is a blend of your favorite workouts and will help you redefine the way you move your body for life. 

Behind our virtual doors, you can expect a mix of functional strength training, pilates [Lagree], low-intensity interval training, cardio moves, boxing classes, barre, cycle and HIIT. Throughout your workout journey with us, you’ll be able to dive deep into Bloom specific educational content, understand the in’s and out’s of re-patterning the way you move every day, pregnancy & post-pregnancy core-specific moves, and the ability to truly reinvent your relationship with exercise. Each workout is safe, vigorous and will increase fitness levels for a stronger pregnancy and a faster postpartum recovery.

Interested in a free trial? All subscription options offer new users the first 7 days of free unrestricted access to Studio Bloom. You may cancel anytime on the platform where you created your user account within the first 7 days, otherwise, you will be charged for the Subscription after your 7-day free trial ends. Any unused portion of your free trial period will be forfeited upon purchase of a Subscription.

All free trials started on the Android Studio Bloom app are linked to the Google account registered on the device. Users are only eligible for 1 x free trial with their Google account, even where a separate or new email is used to sign up. Google Play requires cancellation requests to be made at least 24-hours prior to the end of your 7-day trial.

All free trials started on the Apple Studio Bloom app are linked to your Apple account registered on the device. Users are only eligible for 1 x free trial with their Apple account, even where a separate or new email is used to sign up. Apple requires cancellation requests to be made at least 24-hours prior to the end of your 7-day trial.

The Bloom Method is a unique system that is based on solid evidence compiled by our founder through the 9+ of working individually with thousands of women in pregnancy, early post birth, and well into motherhood. The method also uses specific techniques that have been shown to decrease injury-based diastasis, prevent pelvic floor dysfunction, drive stronger core results, and build confidence and a sense of know-how when it comes time to give birth. We are currently exploring a clinical trial to prove the method within the scientific community.

When women prepare the body for the changes of pregnancy, the effects of pregnancy are much easier on the body and the mind. It’s through early implementation of our system that women feel more supported, see 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 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.

Movement is essential during all stages of life, but even more important 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.

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, and 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.

Brooke Cates created The Bloom Method. She began her journey with this work 7 years before having children of her own. Her passion and deep desire to empower women before, during, and after pregnancy has led her to be a pioneer and sought after expert in the pre and postnatal wellness world. She is a Prenatal and Postnatal Exercise Specialist, Core Rehabilitation Specialist, and Prenatal and Postnatal Holistic Health Coach. Throughout her 1:1 work with women, Brooke was motivated to provide all women with new and innovative tools that slashed common non-supportive narratives while helping to better support their pregnancies, encourage them during birth, and prevent common pregnancy-related issues such as diastasis recti, pelvic floor incontinence, and prolapse.

We suggest some basic equipment for a variety of our classes:

• Exercise/yoga mat
• 2 sets of light weights (suggestion: lighter (3-5 lbs.) and heavier (10-15 lbs.))
• Resistance bands with handles
• Bloom mini bands (light, medium, or heavy)
• Foam roller
• Bloom sliders
• Bloom Core Ball
• Theraband

We have three options: a monthly subscription that automatically renews at the end of every month; a quarterly subscription that automatically renews every three months; and a yearly subscription. A Studio Bloom subscription can be purchased via the website, or Studio Bloom App.

Whether you opt for a monthly, quarterly, or yearly plan, you will have access to the same materials. The subscription fee will apply regardless of how much or how little you access or use your subscription. 

If the subscription originated through an app purchase, you must cancel it through the app from which you purchased. Canceling an in-app purchase via the website will not cancel app-based membership plans. The website administrator cannot cancel it for you if you purchased through an app.

Subscriptions purchased directly from the Website are managed and billed by The Bloom Method. All Website Purchases are processed securely via our third-party payment gateway providers. However, all subscribers are responsible for managing their account, including payment methods. 

All subscriptions are set for auto-renewal. Subscriptions will be auto renewed on the first day of your next billing period unless you cancel your subscription prior to your billing date. 

Yes, but it’s important to know that when you purchase your subscription through Apple App Store or Google Play Store it’s considered an “in-app purchase” and is billed by the respective App Store, not by The Bloom Method.

You agree that an In-App Purchase is also subject to the terms, conditions, and other licensing arrangements specified by that App Store provider;

• In-App Purchases are processed securely via the payment gateway used by the relevant App Store provider; and
• For purchases made via the Apple App Store or Google Play Store you must raise with the App Store directly any payment-related issues you experience with an In-App Purchase or return request. 
• All payments made on the iOS app are charged via your Apple ID account and are controlled and managed by Apple. 
• All payments made on the Android app are charged via your Google Play account and are controlled and managed by Google.

If you have subscribed via Apple Subscriptions or Google, you will need to manage your subscription directly through that platform. We do not have access to view and assist in the management of those platforms.

We do not offer refunds as stated in our terms and conditions. We do offer a free trial so moms can get a peek inside Studio Bloom prior to signing up. Customer service is also very important to us and we would love to know how we can make the experience better for you!

If you are dissatisfied with our services for any reason, please contact us at support@thebloommethod.com to discuss.

To cancel your subscription, you will need to go to the platform your subscription was created on. If you subscribed on the website: To cancel: login > dashboard > purchases > cancel subscription 

If you are an annual subscriber, you will receive email notification of the renewal in the month prior to your renewal. You are responsible for managing the renewal. After cancellation, you will continue to have access to Studio Bloom for the remainder of your billing period.

If you subscribed via the iOS app or Android app, you will need to cancel your subscription via your Apple ID Subscriptions or your Google Play Subscriptions. All payments made through your Apple ID account are controlled and managed by Apple who requires cancellation 24-hours prior to the end of your billing period. All payments made through your Google Play account are controlled and managed by Google Play who requires cancellation 24-hours prior to the end of your billing period. 

We’d love to know why you’re leaving so feel free to email us at support@thebloommethod.com with feedback!

CONNECT: Our Core CONNECT classes focus on progressing you through smart + challenging movements that target your midsection and pelvic floor. Think of these classes as a precursor to more challenging core exercises while diving into your core deeper than before.

SCULPT: Sculpt classes focus on creating muscle fatigue through thoughtfully designed sequences built to exhaust the primary muscle group(s) often in isolation. You can expect to sculpt, lengthen, and strengthen your entire body in each class. 

BIRTHPREP: Our signature labor training class will prepare you both mentally + physically for your birth marathon. Combined with muscle fatiguing “contraction” stages,  relaxing “rest” periods, and empowering cues, this class will redefine the way you prepare and show up for your birth.

CARDIOHIIT: These classes were born to make you sweat! Effective cardio/HIIT-focused workouts that will increase your heart rate while building strength all at the same time. With a variety of programs including cycling to boxing, these workouts can offer both low + high impact, you choose what you need.

TEMPO: Beat chasers beware, this low-impact class will have you pulsing and holding to the beat in ways that increase your heart rate, make your skin glisten, and motivate you to move your body to the depth of the music. 

THE BOX: A high-intensity class that combines boxing techniques + our signature Bloom core foundations to help you maximize your workout in or out of the ring. 

RPM (CYCLE): It’s as if your sweat session joined forces with a soul experience behind the handlebars of a bike. If you love spin classes, RPM has everything you need. These classes will include breath work while calling attention to your core + pelvic floor in new ways.

STRENGTH: Functional strength + movement taught with medium weights and dynamic movements. 

YOGA FLOW: It’s like the vinyasa flow you love melded with the Bloom foundations your body craves. We’ll keep you flowing through your asanas with added awareness to your core + pelvic floor. 

YOGA MVMT: These classes are more movement, less flow with an emphasis on heating up the body through breathwork-inspired movements that strengthen and lengthen. 

YOGA SCULPT: An up-leveled, slightly juicy yoga class that will excite your muscles and get your heart pumping. With the integration of light weights, pulses, holds, and the asanas that call us back to the mat time and time again, our sculpt classes will add fire to your practice and newfound strength to your flow. 

POWER YOGA: Traditional vinyasa yoga that flows at a faster pace and more “power” in each asana. These classes will flow to a traditional energetic breath sequence commonly experienced in yoga vs the more biomechanical breath in most Bloom classes. 

BARRE: Barre is a wonderful choice for both prenatal mamas who want a low-impact workout that builds strength in hard-to-reach muscles, challenges your core, and delivers the instant gratification that a great workout should. 

EXPRESS: Short on time? Thinking about skipping your workout? With our EXPRESS classes, you can squeeze in that muscle-burning sweat session regardless of your time constraint. These classes may be small in length but that creates a burn that will last all day. 

REHAB: Fourth Trimester REHAB is your 6-week series dedicated to rehab, re-strengthen, and re-lay your core + pelvic floor’s foundation for a stronger and safer return to exercise postpartum. This series is a great starting ground for all postpartum women new to Bloom, looking to address a diastasis and see better core-based results for life.

CONNECT: Our Core CONNECT classes focus on progressing you through smart + challenging movements that target your midsection and pelvic floor. Think of these classes as a precursor to more challenging core exercises while diving into your core deeper than before.

SCULPT: SCULPT classes focus on creating muscle fatigue through thoughtfully designed sequences built to exhaust the primary muscle group(s) often in isolation. You can expect to sculpt, lengthen, and strengthen your entire body in each class.  

DEFINE: If you’re ready to level up your core workouts, DEFINE is your jam. These classes are packed with moves that require mastery level core connection, breath usage, and IAP management. Such a great place to be in when you're feeling ready to leave Bloom and set sail on your next movement-based venture.

CARDIOHIIT: These classes were born to make you sweat! Effective cardio/HIIT-focused workouts that will increase your heart rate while building strength all at the same time. With a variety of programs including cycling to boxing, these workouts can offer both low + high impact, you choose what you need.

TEMPO: Beat chasers beware, this low-impact class will have you pulsing and holding to the beat in ways that increase your heart rate, make your skin glisten, and keep you moving your body to the depth of the music. 

THE BOX: A high-intensity class that combines boxing techniques + our signature Bloom core foundations to help you maximize your workout in or out of the ring. 

RPM (CYCLE): It’s as if your sweat session joined forces with a soul experience behind the handlebars of a bike. If you love spin classes, RPM has everything you need. These classes will include breath work while calling attention to your core + pelvic floor in new ways.

STRENGTH: Functional strength + movement taught with medium weights and dynamic movements. 

YOGA FLOW: It’s like the vinyasa flow you love melded with the Bloom foundations your body craves. We’ll keep you flowing through your asanas with added awareness to your core + pelvic floor. 

YOGA MVMT: These classes are more movement, less flow with an emphasis on heating up the body through breathwork-inspired movements that strengthen + lengthen. 

YOGA SCULPT: An up-leveled, slightly juicy yoga class that will excite your muscles and get your heart pumping. With the integration of light weights, pulses, holds, and the asanas that call us back to the mat time and time again, our sculpt classes will add fire to your practice and newfound strength to your flow. 

POWER YOGA: Traditional vinyasa yoga that flows at a faster pace and more “power” in each asana. These classes will flow to a traditional energetic breath sequence commonly experienced in yoga vs the more biomechanical breath in most Bloom classes. 

BARRE: Barre is naturally a great workout, but when combined with The Bloom Method’s techniques not only will you shape and tone your muscles, but you’ll be connecting to your core on a whole new level. Benefits of barre include better posture, flexibility, core strength, and functional fitness that is particularly important for mamas.

EXPRESS: Short on time? Thinking about skipping your workout? With our EXPRESS classes, you can squeeze in that muscle-burning sweat session regardless of your time constraint. These classes may be small in length but that creates a burn that will last all day.

Inside the studio, all of our workouts are labeled as beginner, intermediate or advanced. While we have dozens of workouts in each category, we also always strive to give you options to level-up within a workout. There will always be modifications for making a workout more - or less - intense, but it’s up to you to listen to your body and make the choice that’s right for you. Know that during pregnancy and postpartum, it’s very common for this choice to change day-to-day, so make sure you check in with yourself. 

Advanced workouts are best for pre and postnatal mamas who have completed Bloom’s Core Foundations, Pelvic Floor Education, and Core Foundations Circuits and have a strong understanding of how and when to activate your core and pelvic floor. While advanced workouts do have modifications, quite often there are no pelvic floor and Bloom-specific core cues. We do this because we care. There’s no cueing in the “real” world. At some point, we have to take the “training wheels” off to help you prepare to thrive outside of Studio Bloom. 

Absolutely! Our entire method is designed to prevent and heal diastasis recti. From our foundations that help you shift your daily core and breath focus to our workouts that are constantly training your pelvic floor and core with every move. By using Studio Bloom throughout pregnancy, hundreds of mamas have learned how to regulate their intra-abdominal pressure to prevent coning and doming, thereby helping to prevent injury-based Diastasis Recti. 

Our postpartum mamas also routinely see success when they use the Bloom Method to close their gap, re-build the integrity of their connective tissue, and heal their deep core. If you’d like to learn more about the techniques we teach, our Studio Bloom online membership will give you access to all the resources you need. Beyond that, we also offer individual Zoom sessions with our head coaches to further address any issues.

Yes, ALL of our classes tend to be harder than people expect. While all of our classes are mindfully built with the pregnant and 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! Woven within our classes are a pelvic pain modifications tutorial as well as pelvic pain-specific workouts. We want to keep you moving while also addressing any discomforts you have. Our moms constantly rave about a decrease in pelvic pain when applying our SPD workouts into their practice.  

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 your 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. Unfortunately, miscarriages (10-20% of known pregnancies) and other complications that result in losing a baby happen way too often. Most of these complications happen in the first trimester before moms feel confident enough about their pregnancy to share the news, leaving them to suffer in silence. That’s why we offer a special program called “Exhale the Grief,” to help mamas who have experienced loss use breath and movement to process their journey. We also have a carefully curated collection of trigger-free language workouts called Muv|Thru Grief to help mamas who have experienced loss heal and restrengthen.

Absolutely! The workouts vary from breathwork and pelvic floor connection to workouts that focus on the slow-twitch muscle fibers and those that kick up the cardio element. We have workouts that are more strength-based and those that will train you for your birth marathon. Because we want to keep you safe and provide you with incredible results and body connection, our workouts range from easy to advanced with guidance around progressing to the more challenging moves.

If our workouts do not seem hard, there is a good chance you haven’t mastered our foundational techniques along with the ability to apply them to every move we do in our guided workouts. This method is much bigger than just keeping you safe during and post-pregnancy OR preventing/healing injuries like Diastasis Recti. With the help of this method and Studio Bloom, you will never work out the same again. We don’t just teach you to move and sweat. We teach you to move with more intention than ever before – producing the best results you’ve ever had to help you find the missing link.

It is NEVER too late to begin implementing everything we teach and guide you through in Studio Bloom! It doesn’t matter how far along you are in your pregnancy. There are workouts, educational content, stretching and mobility, meditations, nutrition, and SO much more that will help you stay active, feel your best during pregnancy, and prepare you for the labor and delivery phase of your pregnancy.

Absolutely! With a Studio Bloom subscription, you have access to our exclusive Facebook group that is composed of mamas just like you in every stage of their motherhood journey that can help answer all of your questions! You also have access to Studio Bloom coaches and our founder, Brooke Cates – who will help guide you through every step of your pregnancy.