Mom Life · 7 min read
Mommy & Me class — first time? Here's exactly what to expect
Showing up to a fitness class with a baby in a carrier or a toddler in tow is its own small act of courage. Here's the entire first-class flow so you can walk in knowing what's about to happen.
By Lexi Krieger · NASM-CPT, Pre/Postnatal Performance Specialist · May 23, 2026
Showing up to a fitness class with a baby in a carrier or a toddler in tow is its own small act of courage. Most first-time clients I get message me first to ask some version of: but what actually happens if my baby cries. So this post is the entire first-class flow, written so you can walk in knowing what's about to happen.
The Mommy & Me class runs weekly in Macungie and Allentown. Both follow the same format. Babies welcome through age 6. Drop in anytime — no contracts.
Before you go
What to wear
Whatever you'd actually move in — leggings or shorts, supportive bra (nursing bra if you're nursing — totally fine), a top you can lift in. Bare feet, socks with grip, or low-profile sneakers all work. Nothing fancy.
What to bring
- Water bottle for you
- Whatever your baby needs: blanket, toys, bottle, snacks, diaper bag, stroller
- A yoga or workout mat if you have one (I have spares if not)
- An honest answer to one question — how are you feeling today, on a scale of "haven't slept" to "actually rested"
What to tell me at the door
If you're postpartum, tell me how many weeks/months. If you've had a C-section, mention it. If you have a diastasis recti or pelvic floor symptoms, mention those too — I'll modify the squats and core work accordingly. None of this is awkward or unusual. Every mom in the room is in some version of the same situation.
The class itself
Setup (first 5 minutes)
You'll pick a spot on the floor or mat — somewhere your baby can be in your sightline. Babies often nap in carriers or on a mat next to you. Toddlers play with the kid-safe gear bin (mats, soft blocks, board books). Older kids end up "helping" — counting reps, handing you weights, doing their own "workout."
Warm-up (5 minutes)
Breath work + mobility. We start everyone with diaphragm + pelvic floor coordination because every postpartum + pregnant client benefits from re-grooving that pattern. It's also the easiest thing to do while a baby is on your chest.
Strength block (25–30 minutes)
Usually 4–6 exercises, modified per person. Squat variations, hip hinges, presses, rows, carries. I walk around, give form cues, modify on the fly. Sometimes a mom is doing one version while the mom next to her is doing another — that's normal.
Conditioning + finisher (5–10 minutes)
Short, intentional, the right intensity for postpartum + pregnant bodies. Not bootcamp-style. You should leave feeling like you got real work done, not destroyed.
Wind-down + community (10 minutes)
Stretch, breathe, and almost always — a 10-minute post-class hang where moms catch up. Some leave right away because life. Most stay. There's no pressure either way.
What happens if your baby cries
Babies cry. Toddlers melt down. A diaper blows out at the wrong moment. None of that is a problem — it's the entire reason this class format exists. There is no childcare room you have to hand them off to. You're not interrupting anything. The other moms understand on a cellular level because most of them have been in that exact moment in a recent week.
If you need to nurse, you nurse. If you need to do an entire set while wearing your baby in a carrier, that's fine. If you need to leave 15 minutes in — also fine. You still get credit for showing up.
What to expect from your body
- Pregnant: modifications by trimester. We swap supine work after 20 weeks, lower load as you approach delivery, add birth-prep work in trimester 3.
- 0–6 weeks postpartum (with OB clearance): very gentle. Breath, walking, pelvic floor reconnection. No loaded work yet.
- 6 weeks–6 months postpartum: we screen for diastasis recti at intake and rebuild slowly. Most clients feel meaningful core strength back by month 4.
- 6–12 months postpartum: back to real strength training, modified as needed. Many clients are lifting heavier than pre-baby by this point.
- 12+ months postpartum: full program, no asterisks.
Common first-time questions
Do I have to do every exercise?
No. Skip what doesn't feel right. Substitute when something hurts. Tell me what's going on and I'll modify. The goal is consistent showing up, not heroic effort on day one.
Will I be the only first-timer?
Almost never. There's usually a mix — a few brand-new clients, several regulars, a handful in between. Most weeks I introduce 1–2 new moms to the group at the start.
What if I don't know any of the other moms?
Most of the regulars met each other AT the class — this is literally how Macungie + Allentown moms have been meeting each other since the business started. Some of them are now in each other's birthday party rotations.
How do I sign up for the first class?
DM on Instagram, send a message via the contact form, or text me directly. I'll confirm a class time and date. No contracts, no pressure, no commitment.
Quick pre-class checklist
- DM/text me to confirm class day + time
- Arrive 5 minutes early — find a spot, get your kid settled
- Wear clothes you can move in, bring water + a mat if you have one
- Bring whatever your baby/toddler needs to be content for 45–60 min
- Tell me at the door about any postpartum stage / pregnancy trimester / condition I should know about
- Step away anytime, rejoin anytime — no announcement needed
Where the classes are
Group classes meet in Macungie (home base — 5 min from Lower Macungie, 10 min from Emmaus / Trexlertown) and Allentown (covers West End, Center City, East Side, and adjacent townships). For Saucon Valley / Center Valley / Coopersburg / Bethlehem Township moms, the Allentown class is usually the closer one. If a group class isn't a fit, in-home 1-on-1 covers the same neighborhoods.
