MAP Training

Pregnancy and postpartum fitness, online

Strong through pregnancy. Strong after baby.

No two pregnancies are the same, so your training should not be either. Live online sessions and small classes with Marissa Pangalos, built around you and adjusted as your body changes.

Book a free intro call Read your questions answered
  • Live on video, never pre-recorded
  • Small classes, up to 6 women
  • Program adjusted every week
  • Clients worldwide, any time zone
A pregnant woman doing a supported squat with a stability ball against the wall at home

Does any of this sound like you?

These are the worries I hear most, and the same questions women search for online.

Is it safe to keep training?

You want to stay active, and you want someone who knows what to change and when.

Where do I even start?

Maybe you were not active before, or you were and now nothing feels the same.

When can I come back after birth?

You are not sure what is safe, what is too much, and how to ease in.

Every plan online is the same

A fixed template cannot know how you slept, how you feel, or what changed this week.

Training that moves with you

There is no one template for pregnancy or life after birth. Here is how I work instead.

01

A program built for you

Your stage, your energy, your history and your goals shape every plan. We start with a short questionnaire and a conversation, not a template.

02

Adjusted every week

A quick weekly check-in tells me how you felt. I update the next week from your answers, so the plan follows your body and not a calendar.

03

Small, live classes

Classes stay small so I can see every woman on camera. Each exercise comes with options, and you choose by how you feel that day.

Exercise in pregnancy: your questions answered

Plain answers to what women ask most. This is general information, so please check with your doctor or midwife before you start or change anything.

Is it safe to exercise while pregnant?
For most healthy pregnancies, yes. Obstetric guidance encourages regular activity through pregnancy, and it is linked with benefits such as a lower chance of gestational diabetes. Some conditions need personal medical advice first, which is why I ask for your doctor or midwife's go-ahead before we begin.
Can exercise cause a miscarriage?
In a healthy pregnancy, exercise is not linked to a higher chance of miscarriage or early labour. If something is worrying you, talk it through with your doctor or midwife first, and we will go at a pace that feels right.
How much should I exercise?
Guidelines suggest around 150 minutes of moderate activity a week, spread through the week, for example 30 minutes on five days. Shorter bursts count too. We start from where you are and build from there.
I was not active before. Can I start now?
Usually, yes, with your doctor or midwife's okay. Hospital guidance suggests beginning with about 15 minutes of light activity, such as walking, and building gently. You do not need to be fit already to begin.
Can I keep running or lifting weights?
If you already trained that way before pregnancy, many women continue as long as it feels good and their doctor agrees. We change distance, load, intensity and exercise choice as your pregnancy moves along. Starting something intense that is new to you is a conversation to have with your doctor first.
Do I need to keep my heart rate under 140?
That is an old rule. Current advice is to go by how you feel instead of a number on a watch. A good guide is being able to hold a conversation while you move. Drink plenty of water and avoid overheating.
Can I still train my core?
Yes. You can keep strengthening your middle during pregnancy. We focus on breathing and bracing, and we change exercises as your belly grows, so you feel supported and not strained.
What gets changed as pregnancy goes on?
Long stretches flat on your back, weights held over your belly, and anything with a fall risk are usually swapped for better options. In my sessions every exercise comes with choices, and we adjust week by week.

Exercise after baby: your questions answered

Coming back takes patience, and it is different for everyone. Please follow the advice of your doctor or midwife, and use this as general guidance.

When can I start exercising after giving birth?
It depends on your birth, how you are healing and how you feel. After a healthy pregnancy and an uncomplicated vaginal birth, gentle movement such as walking can often begin within days once you feel ready. Many women wait until their check-up around six weeks before more. Always get your doctor or midwife's okay first.
What about after a C-section?
Gentle walking is usually encouraged early, but most guidance says to wait for your check-up at around six to eight weeks before returning to regular exercise. Some doctors suggest waiting longer, up to about 12 weeks, before higher-impact work or heavier lifting. We follow whatever your doctor tells you.
How do I know I am doing too much, too soon?
Pause and speak to your doctor or midwife if bleeding starts again after it had stopped, if soreness lingers for a long time after a session, or if anything hurts. Your joints can also feel looser for a few months after birth, so we build up slowly.
My core and pelvic floor feel different. Is that normal?
Many women notice their middle feels different, or leak a little when they cough, laugh or jump. It is common, but it is not something you simply have to put up with. A doctor or pelvic health physio is the right person to look at it. I am a personal trainer, not a medical professional, and I will shape your training around their advice, starting with gentle breathing and core work.
When can I run, jump or lift heavy again?
Running and jumping ask a lot of your core and pelvic floor, so most women build up gradually. We usually begin with walking and low-impact strength, then progress when you feel strong, comfortable and your doctor agrees. Nobody is racing.
Will exercise affect breastfeeding?
Exercise after birth is not shown to affect milk supply. Many women find training more comfortable after feeding or pumping. We plan sessions around your routine.
How do I fit training in with a newborn?
Everything is online, so you train at home around naps and feeds. Sessions can be short, and your plan can change week to week when sleep or schedules do.

Three ways to train with me

All of them are live on video, built around you, and adjusted every week from your check-in. Online packages are valid for 3 months.

Every journey starts with a free call. We talk it through, then choose the right package together.

Book a free intro call

60-minute sessions

Live one-to-one video sessions with me. Your program is built from your questionnaire and updated after every session, with time to work through technique, strength and your questions.

Single session €50. 6 Pack €270 (€45 each). 12 Pack €510 (€42.50 each).

30-minute sessions

Shorter live one-to-one sessions that fit around naps, feeds and busy days. The same personal program, adjusted every week from your check-in.

Single session €25. 12 Pack €270 (€22.50 each). 30 Pack €600 (€20 each).

Small Group Classes

Live 45-minute classes for up to 6 women, by stage: pregnancy, early return after birth, and rebuilding strength. Options for every exercise and a short personal note afterwards.

Pricing depends on group size and format. We will talk it through on your free call.

Marissa Pangalos smiling with her arms crossed in her basketball kit

Hi, I am Marissa

I have played professional basketball for more than 15 years across Greece, Italy, Australia, Germany and Sweden. I captain the Cyprus Women's National Team and now play for USC BasCats Heidelberg.

Years of training through demanding seasons taught me that no plan works unless it adapts to the person doing it. That is how I coach: warm, honest, and never one size fits all. My motto is to enjoy the journey, and that includes this one.

I am a personal trainer, not a medical professional. I ask for your doctor or midwife's go-ahead before we start, and I will always point you back to them for anything medical.

Start with a free 20-minute intro call

We talk about where you are, what you want, and whether this feels like a good fit. No pressure, no commitment.

  1. Book your call and tell me a little about you.
  2. Check in with your doctor or midwife about exercising.
  3. Fill in a short questionnaire so I can build your first program.
  4. Start your first session, and we adjust from there.
Book a free intro call

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