Pre- & Postnatal Strength & Wellness is launching soon. Join the waitlist →
PRE- & POSTNATAL STRENGTH & WELLNESS
Strong through pregnancy. Confident in what comes next.
Your body is changing. Your training can change with it.
Personalised strength and movement coaching to support you through pregnancy, after childbirth and as you find your way forward.
Build confidence, move with purpose and develop the strength you need for everyday life and motherhood.
Stronger today.
Ready for tomorrow. ♡
YOUR BODY IS CHANGING
You deserve guidance that changes with you.
Pregnancy and postpartum can bring excitement, uncertainty and plenty of questions about movement.
Can I keep lifting weights? Which exercises are right for me? How much should I be doing? When can I return to the training I love?
It’s not always easy to know where to begin, especially when advice comes from every direction.
You don’t need to figure it all out alone.
At New Horizon Fitness, we begin with where you are today, what your body needs and what you want to feel capable of doing next.
THE OUTCOME
Strength that supports the life you’re living.
This journey isn’t about getting your old body back.
It’s about building confidence in the body you have now, learning how to adapt as things change and gradually developing the strength to support your daily life.
Together, we’ll work toward moving with greater confidence, maintaining or rebuilding strength, establishing sustainable habits and preparing for the physical demands of life with a growing family.
INTRODUCING THE PROGRAM
Pre- & Postnatal Strength & Wellness
Two pathways. One supportive approach.
01
YOUR PRENATAL PATHWAY
Prenatal Strength
Stay active with appropriate, progressive training adapted to your pregnancy, experience and current needs.
We focus on strength, functional movement, breathing during effort, exercise technique and confidence in making training adjustments.
02
YOUR POSTPARTUM PATHWAY
Postnatal Rebuild
Find your way back into structured training with a thoughtful, individualised progression.
Whether you are starting gently or hoping to return to activities you enjoyed before pregnancy, we’ll begin with your recovery, symptoms and goals, building from there.
There is no universal timeline. Progress follows your readiness.
WHAT YOU CAN BUILD
Real strength for real life.
01 / CONFIDENCE
Confidence choosing and adapting exercises
02 / CAPABILITY
Improved strength for lifting, carrying and everyday tasks
03 / UNDERSTANDING
Greater knowledge of your changing physical needs
04 / CONSISTENCY
A practical training routine that accommodates family life
05 / PROGRESS
Gradual, measurable improvements in physical capacity
06 / LONGEVITY
Skills and habits you can carry into the years ahead
YOUR NEXT CHAPTER
Not a return to who you were.
A stronger way forward.
Your body. Your pace. Your horizon.
HOW IT WORKS
A simple, thoughtful process.
From the first conversation to independent training, every step is designed to give you guidance that fits your current stage—and evolves as life does.
1
Start with a conversation.
Book a complimentary 15-minute call to discuss your goals, your current stage and the coaching support you need.
2
Understand your starting point.
Complete a health and movement intake, with additional screening or healthcare guidance where appropriate.
3
Build your training pathway.
Follow the Prenatal Strength or Postnatal Rebuild track, with the level of individualisation included in your package.
4
Practice, adapt and progress.
Develop strength and movement skills with coaching, feedback and adjustments appropriate to your circumstances.
5
Choose what comes next.
Continue into another stage of coaching, ongoing personal training or independent training with a clear plan.
JOIN THE WAITLIST
Be first to know when doors open.
Waitlist members get first access when Pre- & Postnatal Strength & Wellness opens, plus founding-member pricing.
WHY TRAIN WITH LIZA?
Coaching that sees the whole you.
I’m Liza, founder of New Horizon Fitness.
My work brings together strength and conditioning, functional movement, nutrition education and specialised training for women through different stages of life.
As a coach and a mother, I know that your relationship with exercise can change as your responsibilities, priorities and body change.
My goal is to help you feel informed and capable, not pressured to meet someone else’s definition of fitness.
I believe good coaching should give you more than a training plan.
It should give you knowledge, confidence and the ability to keep moving forward.
LIZA'S CREDENTIALS
Pre- & Postnatal Coaching Specialist
Certified Personal Trainer
Functional Movement Specialist
Nutrition Coaching
Martial Arts Background
Real people.
Real progress.
FREQUENTLY ASKED QUESTIONS
You’ve got questions. I’ve got answers.
Have a question that’s specific to your pregnancy or recovery? That’s what the first conversation is for.
Will this help me lose pregnancy weight?
Weight loss is not the goal we train for. The focus is strength, confidence and sustainable habits; body composition may change as a result, at a pace that supports your recovery.
Can I lift weights during pregnancy?
For many people with uncomplicated pregnancies, appropriately modified resistance training can be part of a healthy activity routine. Your circumstances, symptoms, training history and healthcare guidance determine what’s appropriate.
Can I begin if I’ve never done strength training?
Yes. Your programme starts from your current experience and builds gradually. Every movement is taught with demonstrations and, depending on your package, individual feedback.
When can I start training after giving birth?
There is no single answer. We begin with gentle movement and breathing when you feel ready and your healthcare provider agrees, then progress based on your recovery, symptoms and goals.
What if I’ve had a caesarean birth?
Recovery after a caesarean follows its own timeline. Your programme accounts for healing, core and pelvic floor considerations, and progresses only as your body is ready.
What if I experience leaking, pelvic heaviness or pain?
These are signals we take seriously. We adjust your training and, where appropriate, recommend you see a pelvic health physiotherapist or your healthcare provider.
Do I need a gym membership?
No. Your programme is built around the equipment you have access to, whether that is a full gym or a few dumbbells at home.
Can I participate online?
Yes. Every package is delivered online through a guided coaching platform, with live coaching appointments held by video call.
How many days per week will I train?
Most programmes involve two to four sessions per week, adjusted to your stage, energy and schedule.
What if my pregnancy or recovery changes during the program?
Your programme adapts with you. Adjustments for changing symptoms, energy and circumstances are part of every package, with more frequent reviews in Guided and Premium.
Is nutrition coaching included?
Essential includes general nutrition education. Guided and Premium include individual nutrition habit guidance and reviews.
How do I know which package is right for me?
Book a free 15-minute call. We’ll talk through your stage, goals and the level of support that fits, and recommend a starting point from there.
YOUR NEXT CHAPTER
Let’s build strength for the life ahead.
You don’t need to have everything figured out before you begin.
Wherever you are in your pregnancy or postpartum journey, we’ll explore a way forward that respects your body, your goals and your life.