What can you expect? apart from the ease of working with me from anywhere.
No quick fixes just the tools and strategies you need to move your body without pain and symptoms. Develop habit-based changes to create consistency, balance and long term adherence.
Keep up with the kids.
Experience less pain and symptoms.
Get familiar with your current needs and move forward from there.
Reach your health and fitness goals without exercising for hours and starving yourself. Bust the fitness and dieting myths. Challenge your beliefs, perceptions and biases so you’re no longer held back from change.
Nothing like a coaching BFF (best friend for life) to help you on your journey. A coach for added accountability and to answer all your questions. I will be your biggest cheerleader supporting you to achieve your goals.
If all goes well and we are a good fit we can talk more about the finer details and get things going as soon as possible.
“No woman should have confusion around what is considered normal or safe”
• Positive effect on mental well being
• Reduction of postnatal depression and anxiety
• Improved mood and body image
• Management of weight and body composition
• Protection against the development of chronic diseases such as type II diabetes, heart disease, obesity, osteoporosis etc
• Improvement in bone density
• Improvement in cardiac and respiratory functions
• Improved muscular strength and endurance
• Decreased postpartum recovery time
• Improved pelvic floor strength and function
• Prevention and management of urinary incontinence
• Prevent severity and improve recovery of diastasis recti (abdominal separation)
If you are pregnant it’s important to first gain medical clearance from your heath care team before you start exercising. If you are newly postpartum resting post birth is extremely important to aid in your healing. However, if you are feeling well enough before your 6 week check up and wish to do some gentle exercise you can as long as you follow certain guidelines and choose exercises that aid in healing the pelvic floor and core.
It’s important to consult with your healthcare providers (GP, obstetrician, midwife or exercise physiologist) regarding physical activity and exercise after pregnancy and is best to seek medical clearance BEFORE exercising or beginning your exercise program.
As i create custom workouts I can work with what ever equipment you have [or don;t have]! However, I usually suggest having at least.
1 – 12″ mini loop band
1 – 41″ long loop band or resistance band with handles and door anchor
1 – pair or dumbbells
1 – Kettlebell
As a certified pre and postnatal coach I have a strong focus on helping women regain their pelvic floor and core connection, strength and daily function after pregnancy and birth to assist them to meet the demands of motherhood and beyond. Working with me one on one I can create coaching programs to suit your individual needs and fitness goals. So whether that be to improve your pelvic floor so you can run or laugh without accidents, lose fat or gain muscle. You set your goal and I will help you achieve it.
• Lower back, hip and neck pain
• Pelvic organ prolapse
• Diastasis recti
• Improved core stability
• Improved daily function and movement
If you have one or more of these conditions there is no contraindication to exercise. If you have not already please seek proper diagnosis and assessment from a women’s health physiotherapist. The best management may be for your physiotherapist and myself to work in conjunction to provide you with the best care and rehabilitation.
Yes! As a certified pre and postnatal coach I understand these conditions and know how to program workouts with exercises that are suitable. If you do have one of these conditions I would recommend you choose the coaching BFF package so If you happen to do an exercise and something doesn’t feel right together we can troubleshoot why this might be happening and modify things .
Yes. If you are post c-section <12 months there are rehabilitation exercise programs we can build to help in your recovery. If its been some time since your c-section it’s OK to exercise however, If you have any issues whilst exercising relating to your c-section (scar tissue adhesion, pain, pelvic floor dysfunction) then i please let me know. I always recommend women see a women’s health physiotherapist before, during and after their pregnancy before fully resuming training.
Each exercise has a detailed written and video tutorial with me coaching you step be step. If you are still unsure please send me a message and I can assist you.
Thats ok! Try not to stress about missing a day, two or even if you miss a week. Just pick back up where you left off. You can move your work out within the app to suit your own schedule. just head to your calendar.
I hear you! I always say you don’t find time, you make time! This is something I help you with during our coaching but my motto is always 5 minutes is better than no minutes! You can also try breaking your workout up in sections to complete over the course of the day.
24/7 instant message, weekly or biweekly phone check in’s. You choose the level of support you need.
“Bulky” is very subjective and each individual will have different ideas and definitions of what this means to them. In general, for most women building muscle mass is difficult and takes a lot of time and consistent training. Weighted exercises can change your body composition, improve your bone density and prevent osteoporosis. It helps to improve your posture and alignment, pelvic floor and core health and prevent other diseases. It can also make you feel strong, empowered, improve your mental health and boost your confidence.
Please contact firstname.lastname@example.org with a description of your technical issue.