(613) 801-8684
info@betweenthebumpers.com
Open hours: M-F 6am-7pm, Sat 9am-11am
FAQs
BTB Fitness Frequently Asked Questions
Postpartum Fitness: Forget “Bouncing Back” — Move Forward, Safely
Postpartum Fitness: Forget “Bouncing Back” — Move Forward, Safely
When it comes to life after pregnancy, the conversation around fitness is often framed as “getting your body back.” But here’s the truth: postpartum fitness isn’t about bouncing back — it’s about moving forward.
Your body has gone through an incredible transformation. Muscles, ligaments, posture, hormones — everything has shifted. The right postpartum fitness program isn’t about rushing into intense workouts. It’s about rebuilding from the inside out, regaining confidence in movement, and restoring strength that supports your daily life.
The Benefits of Postpartum Fitness Programs
✅ Pelvic Floor & Core Healing
Pregnancy and childbirth place enormous stress on your pelvic floor and abdominal muscles. Specialized postpartum programs focus on reactivating and strengthening these areas, reducing the risk of issues like incontinence, back pain, or diastasis recti.
✅ Progressive, Safe Recovery
Jumping back into high-intensity training too quickly can cause setbacks. Postpartum programs are designed to be gradual, meeting you exactly where you are in your recovery and helping you build strength step by step.
✅ Energy & Confidence
Postpartum life is exhausting — but movement helps. Gentle, guided exercise can boost energy, improve mood, and reduce feelings of overwhelm. Fitness becomes less about aesthetics and more about feeling capable and confident again.
✅ Community & Connection
One of the hidden benefits? You don’t go through it alone. Being surrounded by other moms who are navigating the same stage of life creates support, accountability, and friendships that extend beyond the gym.
✅ Long-Term Health
Postpartum recovery isn’t just for the first year after birth. How you rebuild now sets the foundation for your strength, mobility, and energy in the years to come.
What to Look for in a Postpartum Program
Baby-Friendly Options – You shouldn’t have to choose between time with your baby and caring for yourself.
Expert Guidance – Coaches or clinicians who understand postpartum bodies and provide safe, structured progressions.
No Pressure – The focus should be on healing, not “snapping back.”
Community Support – Programs that make you feel seen, understood, and welcomed.
How BTB Supports Moms in Stittsville
At Between The Bumpers, we’ve built our Postnatal Rehab Program around these exact principles. In partnership with Oaktree Health, it’s a 4-week, baby-friendly course that includes:
A full pelvic floor & core assessment
Guided group rehab sessions twice per week
Expert coaching in a calm, welcoming environment
The chance to connect with other new moms
It’s not about rushing. It’s about rebuilding strength and confidence — for real life.
👉 Our next session runs September 22nd – October 20th 2025. Spots are limited to ensure quality coaching and personalized support. If you can't make those dates, the next cohort runs from November 10th – December 5th.
➡️ Cost: $349 (includes all assessments and sessions)
➡️ Location: Assessments at Oaktree Health Stittsville | Classes at Between The Bumpers
➡️ Schedule: Mondays & Fridays @ 10AM
➡️ Babies 100% Welcome!
👉 Click here to register and reserve your spot
Bottom line: postpartum fitness isn’t about “getting your body back.” It’s about honoring the season you’re in, rebuilding safely, and finding strength that carries you (and your new baby!) forward.
Membership Holds & Cancellations
Can I Put My Membership On Hold?
Group Class Memberships:
Yes, you can place your membership on hold for 14 to 90 days once per year. Please note that this is not a cancellation, and cancellation policies will still apply if you choose to cancel while your membership is on hold.
For Semi-Private Training & Personal Training:
You are given ultimate flexibility, with the ability to cancel, and move all sessions with 48 hours notice free of charge, by simply sending us an email to info@betweenthebumpers.com or letting your coach know 48 hours prior to your appointment time.
Are there exceptions to the hold policy for certain memberships?
Yes, for personal training and semi-private training clients, you can place multiple holds per calendar year by giving us a 48-hour notice of your schedule changes. This flexibility is to accommodate the varying needs of our personal training clients.
Can I cancel my membership at any time?
Yes, you are able to cancel your membership at any point in time with 14-days notice, by filling out of our membership cancellation form, and completing an exit interview, to sign your membership cancellation clause.
When I go to register for a membership it say's I need to sign up for 1 year... is this correct?
While all of our memberships are set at a 1 year term as a default, you will see in the terms and conditions of each membership that you can cancel at any point in time with 14-days notices via our membership cancellation form.
Paying Bills & Updating Credit Cards
How often will I be billed for my membership?
All memberships are billed bi-weekly on the date you signed up. You can choose to pay using credit cards or direct deposits from your bank account.
Where can I find my payment details?
You can find all payment details by logging into your profile on our website. Navigate to "My Profile" and then to "Pay My Bills."
How do I update my Credit Card or Direct Deposit Billing Information
You can find all payment details by logging into your profile on our website. Navigate to "My Profile" and then to "Pay My Bills." If you are still having issues with updating your billing information, check out our blog post here for all the steps.
Gym Rules And Etiquette
What do I need to wear at the gym?
Clean indoor shoes
Water bottle
Comfortable exercise clothing
Are there any cleaning protocols
We ask that members at the end of their workout, grab a spray bottle and towel (we supply them) and clean all their equipment at the end of their workouts. Please don't spray the equipment directly, rather spray your towel and wipe down your equipment to minimize rusting.
Is there any open gym hours?
We are predominately a coaching based facility, so we don't offer much in the way of open gym. However we do for an added fee, allow members to add an open gym access pass to their memberships. Send us an email and we can add open gym access to your account today.
About Gym Programs
What is the On-Ramp
The On-Ramp Program is an introductory course designed to ensure that you can move safely and effectively across a broad range of exercises. It includes 5 one-hour sessions where you will learn the fundamentals of functional fitness, our training philosophy, and the general flow of classes. Depending on your experience some members may or many not be able to bypass some or all of the on-ramp before starting group classes. The On-Ramp program is only recommended for individuals looking to join our Cross-Training Classes on Tuesdays & Thursdays.
What does the Strength & Conditioning Class membership include?
This membership provides access to all of our basic functional fitness group classes. Once you have completed the On-Ramp Program, you can participate in our group fitness classes and ExpressFit 45 classes. If you would like to learn more about all our prices and membership options please fill out the form attached here!
What is the ExpressFit 45 Class?
The ExpressFit 45 Class is a high-intensity, 45-minute group workout session designed for those who want a great workout in less time. This program does not require any onboarding and is suitable for all fitness levels. And the first class is always FREE.
ABOUT US
We're more than just a gym — we're a catalyst for transformation in Stittsville. Embark on a journey to elevate your health and wellness with our expertly designed fitness classes, personalized coaching, and an unwavering commuSocial Iconsnity spirit.
HOURS OF OPERATION
Mon-Fri: 6am - 7pm
Sat: 9am - 11am
Sun: Closed
QUESTIONS?
Between The Bumpers Fitness
6511 Fernbank Road
Stittsville, ON K2S1B6
(613) 801-8684
info@BetweenTheBumpers.com
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