08/19/2026
NEW: 4-Week Strength Training Program
Strength training, built for every woman, at every stage.
New to lifting? In perimenopause or menopause? A postpartum mama 2+ years out? You don't need experience, you just need to show up.
4-week small group program, coached by Erica Van Vlack
📅 Sept 2–23rd
🕐 10am or 11am (email with your prefered)
- Small groups of 4–6 women
- $120 +gst for classes + full program with workouts to take home
Bring your big kids, they're welcome to hang out while you train
Spots are limited, email [email protected] to secure your spot or to find out more details.
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07/29/2026
Before you lift heavy, you have to reconnect with how you move.
Foundational training isn't the "easy" phase before the real work starts, it is the real work. It's where you reconnect with your body: checking in with the small details most people skip: where are your feet? How are your ankles positioned? Where are your knees tracking as you move?
These aren't small things. They're the foundation everything else gets built on. Especially postpartum, your body has been through something enormous, and reconnecting with these patterns, how to breathe, brace, and move well matters more than how much weight is on the bar.
The bigger lifts, the strength gains, the moments where you feel truly powerful again? They're built on this.
Every single time.
So if you're in your foundational weeks right now, working on feet, ankles, and knee position, you're exactly where you need to be.
reach out if you would like to know more about my postpartum foundation program.
07/16/2026
I think we all agree that being a mom is a different experience for everyone, and we can forget to be kind to ourselves!
We have to remind ourselves that we are more than "just a mom."
You're still you and that matters.
Strong physically and emotionally.
Worthy of time and care.
Evolving because parenthood is a forever learning experience.
If you don't feel like your old self right now, that's okay. You're not supposed to feel exactly the same you're moving through something entirely new.
This space is for parents navigating postpartum and all the wonder (and weight, emotionally) that comes with it. Our space welcomes you and your baby. Together, we can work on feeling strong, supported, and reconnected to your body again.
Send me a message anytime. I'd love to chat about what might feel right for you.
ericavanvlack.com
07/01/2026
Hello! It’s been a whole year since I’ve had the time to post, and what a year it has been.
I’ve had the privilege of growing my business, meeting so many incredible people, and supporting amazing women through their postpartum recovery and strength training journeys.
To everyone who has trusted me to be part of your postpartum recovery, thank you. Your support means the world, and it’s been an honour to help you build strength and confidence.
As a solo entrepreneur, proud mom, and personal trainer, I’m incredibly proud to now offer 10 classes each week!
If you’d like to learn more about my classes or find the right fit for you, I’d love to hear from you.
[email protected]
I will be sharing more updates on where you can find me!
