Post Natal Fitness Hub

6 week online core rehab/safe return to exercise program

online Return to exchange safely programe for moms

Postnatal Fitness Online

Get Your Body & Confidence Back

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BUILD YOUR CORE online

Strengthen Your stomach muscles

Reconnect your brain with the your muscles, heal any diastis recti and strengthen the entire core.

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Quick Mum's Workout

20-30 Minute Easy Home Workouts

Post Natal Fitness Hub Services

We offer customized pre and post-natal fitness programs and coaching to support busy mum's pre & post pregnancy ensuring strength, fitness, good health and well-being. To ensure all women have the opportunity, understanding and support to heal post pregnancy both emotionally and physically.

Personal Training

Personal training courses will be focused on strength and posture, the core area, building muscle or strength in overall body . Available both online - members only group and in person, 1-1 or group exercise classes.

Post Natal Rehabilitation

12 weeks online course with assessment and support physically and emotionally. Schedule, self-development routine, nutrition and healing plan will be provided.

Nutrition & Diet

Meal and nutrition plan for up to 12 weeks post pregnancy for breast feeding and hormonal balancing. Plus additional recommendations for ideal weight loss and management. Plus progress support from our community.

Group Exercise Classes

Workouts without equipment, breathing exercises, both strength and weight training, cardiovascular for weight loss and HIIT type exercises to support strength, posture and overall muscle growth and continuity.

Post Natal Rehabilitation

We offer three online postnatal fitness and rehabilitation packages that you can purchase and access at your preferred timings. Each course is structured and designed for a 10-12 week period. Working out 3-5x per week for 20 - 30 minutes per session depending on your own availability and fitness.

Return to exercise safely

£45

Strength & Posture

COMING SOON

Quick Mums Workout

COMING SOON

OUR SERVICES

We offer customized pre and post-natal fitness programs and coaching to support busy mum's pre & post pregnancy ensuring strength, fitness, good health and well-being. To ensure all women have the opportunity, understanding and support to heal post pregnancy both emotionally and physically.

Our Products & Services

We offer both online and face to face personal training plans

E-Books, Nutritional Plans, Coaching and 12 Week Courses

Online Personal Training

Monthly Online Plans Available. Starting From...

£240.00 - £3,000.00

Personal Training Sessions - Face to Face (1-1)

Personal Training - Face To Face (1-1)

Monthly plans available, starting from...

£200.00 - £2,500.00

Beginners guide to Exercise and Nutrition for new mums.

Free Downloadable E-Book

For New Mum's - Nutrition and Exercise

£0.00

FAQs

Why is breathing important?

Pregnancy can cause what is known as core dysfunction due to the changes that occur during pregnancy. The four core muscles that make up the diaphragm are, the pelvic floor, transverse abdominus, diaphragm and the multifidus. When these muscles are not working in sync with each other it can cause some or all of the following issues; Incontinence , Back pain, Diastasis Recti, Pelvic girdle pain and Pelvic organ prolapse (worse case). Diaphragmatic breathing should be the first exercise post natal mum's should complete to reawaken and engage the core unit in preparation for gentle exercise. The diaphragm sits just below the lungs and is a muscle. If you place your hands on your belly you should feel your lungs expand and your belly push out as you breath in, as you breath out your diaphragm will move up as you belly comes in and contracts. Post pregnancy we need to learn how to breath in sync again, breathing exercises help to strengthen the inner core muscles therefore tightening up the stomach region. Breathing exercises along with pelvic floor work are the starting points of any post-natal rehab journey.

What is Pelvic Floor

The pelvic muscles support the bladder, bowel, and uterus. When they contract, the organs are lifted and the openings to the vagina, anus, and urethra are tightened. (1) When the muscles are relaxed, urine and feces can be released from the body. During pregnancy the pelvic floor is put under stress due to the weight and movement of the growing baby. This can lead to the following issues; Incontinence, Urge to pee when carrying out certain movements (exercise) or coughing and sneezing, Prolapse of the pelvic organs How can we strengthen the pelvic Floor? During the 12-week online course we will complete exercises that will target the pelvic floor to gently strengthen the muscles. Breathing techniques will also incorporate the pelvic floor muscle, between strengthening the core, healing diastasis and making a mind muscle connection with the pelvic floor we can help reduce or heal potential symptoms of a weak pelvic floor. Unfortunately we are led to believe that it is ‘normal’ to suffer with leakage and/or incontinence when we have had a child. This is not the case. You should not continue with any exercise should you have any of the above symptoms. This is a sign that the core and pelvic floor are not healed!

What is Post Natal Rehab

Post natal 12-Week course: The first stage to healing the core. A combination of breathing exercises to gain correct core function again and strengthen and tighten up the inner core. A combination of exercises will be used that gradually increase in difficulty. These exercises are linked to daily movement patterns to ensure we are moving and lifting the baby safely to support the core, the exercises cover full body including pelvic floor, posture and strength. The concept being reconnecting the mind with the muscles and ensuring we retrain the body correctly, focusing on technique, posture and breathing. Our 12 week program that includes exercise videos and a flexible timetable that can be followed at home. Access to the private FB group which I will be answering any questions, support and tips from other members too. Tips (information leaflet) on nutrition to support with hormone balance. My direct email to contact with any questions, to check form and technique. Extra videos for stretching routine. Video to check for diastasis recti. Information leaflet for extra tips/support for C-section mums. Monthly newsletter. Equipment Required: Resistance bands of Varying resistance, A step (box or actual step), 2kg and 4/5kg Dumbells, Hip circle band and Yoga mat.

What PT Do We Offer?

Anyone can access, tailored for each individual based on initial consultation and assessment. All clients will receive a free 15-minute consultation. New clients will be required to complete a medical questionnaire and have a follow up consultation should you sign up. Available for any mum's that have had their 6 or 8 week all clear from the doctor. PT also available for anyone that is not postpartum! Weekly zoom calls will take place to check progress, progress pictures and measurements will need to be taken throughout the course of the sessions. Emotional wellbeing check in also! Exercise programs will be sent on a weekly basis for the following week, based on the number of times a week the client has signed up for. Programs will be planned according to client’s equipment, environment and level of fitness/postpartum stage. Online clients will also have access to Private FB group, Monthly newsletter and Nutrition. Support will also be a big part of the online 1-1. Weekly food diaries will be requested, and suggestions made. Face to face training Available for anyone in the local area. Face to face free consultation (30 mins) Full post-natal assessment completed which will include posture assessment, diastasis recti assessment and technique/fitness assessment. Discussion to support emotional wellbeing! Personalised programming for each individual client, either come to me or I go to them (depending on distance) can be tailored to incorporate baby into workouts. Clients to choose package for number of sessions per week. Nutrition again will be included, food diary to be kept and suggestions made to improve and support hormone balance, breast feeding and fat loss. Progress checks along the way, including pictures, diastasis recti check, measurements, video analysis and posture. Online clients will also have access to the private FB group. Monthly newsletter. 2 free group sessions

LAST POSTS

Blog

How Can We Strengthen The Pelvic Floor?

Aug 25, 2020 0

The pelvic floor supports the pelvic organs which are the Bladder, Bowel, and Uterus.

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