You want to understand how breastfeeding works before your baby arrives You’re unsure whether to breastfeed, combination feed, or bottle feed You’d like support in making an informed decision You want to prepare for the first days with your baby You had a difficult past experience and want to approach things differently You’re expecting twins or have a specific situation to plan for

You want to create a personalized feeding plan for the first days with your baby You want to anticipate potential challenges and feel more prepared You’d like to adapt breastfeeding to your lifestyle, rhythm, and environment You have specific questions and want more clarity before your baby arrives You want to plan how feeding, rest, and support will fit into your daily life You’d like clear, practical guidance to help you feel more confident from the start

You want to make sure feeding is going well You need reassurance or guidance in the early days You have questions or doubts and aren’t sure where to turn You need support adjusting to your new reality

You’re experiencing pain while breastfeeding You’re having difficulty with latching Your baby seems to have trouble feeding effectively You’re concerned about weight gain or milk intake You’re experiencing discomfort (breast engorgement, nipple damage, etc.) You’re having difficulty expressing or pumping milk You feel like your milk supply is low Feeds are very frequent or long and feel overwhelming You’re struggling to find comfortable feeding positions

You want to introduce combination feeding or bottle feeding You’re planning to wean You’re preparing to return to work while continuing to breastfeed You want to adapt feeding to your daily routine

You don’t have to wait for a certain week or milestone. You can start pelvic floor physiotherapy as early as the first trimester. The sooner we start, the more we can support your training, symptoms, and prep for birth. Postpartum, while the traditional 6-week check-up is often seen as the “starting line,” we prefer to follow-up around 2–3 weeks postpartum. This early check-in allow us to focus on education and strategies to manage symptoms & reduce discomfort.

Absolutely! You don’t need to be “fit enough” to start. that’s what we’re here for. Whether you’re brand new to movement or just getting back into it, we’ll help you build strength and confidence step by step. No judgment. No pressure. Just support that actually meets you where you are.

At Espace HERA, we believe pelvic health is about more than kegels and breathing. It’s about helping women stay strong, active, and confident through every season of life. We understand how to support your body and your goals, whether you're lifting during pregnancy or rebuilding postpartum. We optimize your actual training with guidance that makes sense to you. We speak your language when it comes to sets, reps, and performance, and we’re here to help you keep moving, not hold you back. If you’ve ever felt stuck between physio that plays it too safe and fitness that doesn’t get your body, we’re the space you’ve been looking for.

Our focus is on resistance training because we believe women are strong, capable, and deserve more than watered-down fitness. Every session is designed and led by a pelvic floor physiotherapist and tailored to support your body through pregnancy or postpartum. Our small group format means we can safely challenge you based on your level, give real-time feedback, and adjust exercises to fit your needs — something that’s often missing in bigger, more generic classes.

Great question, and honestly, you’re not alone in wondering! Here’s how we usually break it down: If you’re dealing with symptoms like leaking, heaviness, pain, pressure or if you’ve had a complicated birth, 1-on-1 pelvic floor physiotherapy is the best place to start. We’ll take the time to assess how your body is doing, work through any specific concerns, and give you a clear plan to move forward. Think of it as your foundation. If you’re feeling good overall and want structured, progressive training in a supportive space, group sessions might be a great fit. They’re ideal if you want to keep strength training during pregnancy or return to lifting postpartum (and you still get expert eyes on you in every session!). Still not sure? We often recommend starting with an individual assessment, and then transitioning into group training once you’ve got the green light and the tools to train confidently. You don’t have to figure it all out on your own. We’ll guide you based on your goals and where your body’s at.

Yes, 100%! Babies are welcome in both physio and group sessions. We know it’s not always easy to carve out time for yourself and that’s why we’ve made space where you don’t have to choose between showing up for your baby and showing up for yourself.