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Before and after the Bump

Postpartum.

Progressive workout programs

Whether your a new mum or a more seasoned mum, strengthen and heal your body from the inside out with customized postpartum workouts. A gentle introduction to resuming exercise postpartum. Designed to assist in your recovery with progressive movements to regain strength and function to help assist you with daily function and all the mum tasks! Workouts are scheduled at your own pace, with a new program every 4 weeks, offering 3 training sessions per week with  6 different full body, upper body, lower body, pelvic floor and core strengthening and mobility exercises.

Free 33 page ebook

Covering what you need to know for your return to exercise postpartum, what to expect during recovery from a vaginal and C-section birth, diastasis recti and how to self assess, what to expect if you see a women’s health physiotherapist and more!

Exercise video demonstrations

Detailed video demonstration to help ensure correct form so you know you are moving safely and effectively. 

more features

Modified Exercises

For postpartum, pelvic floor and diastasis recti safe! exercises.

Private Facebook Group

Access to the private facebook group with other women from all over the world for support and accountability.

1 on 1 coaching

Personalised programs designed for your specific needs (low back pain, Diastasis Recti, Pelvic floor dysfunction, Knee pain). Direct access to me (your coach) via messenger and video calls to discuss any issues, form check or train in real time!

Mobile App

App integration for apple and android devices to access your workouts on the go.

Membership

Monthly membership packages or 1 on 1 coaching available.

Diastasis Recti & Pelvic Floor Safe

Prevent severity and improve recovery from Diastasis Recti. Strengthen your pelvic floor and core to reduce the risk of urinary incontinence, or other pelvic floor dysfunction.

Choose the perfect plan

3 Month Membership

$150 AUD / one off payment
  • Online login
  • App Usage
  • New workouts every 4 weeks
  • Exercise Video Demonstration
  • 30 + page Postpartum Ebook

One on One Coaching

$350 AUD / month
  • Online login
  • App Access
  • New workouts every 4 weeks
  • 30 + page Postpartum Ebook
  • 30 + page Pregnancy Ebook
  • Exercise video demonstration
  • Direct Message your coach
  • 2 x half hour video call
  • Private Facebook Community
  • Cancel Anytime

Please see terms and conditions for more details on subscriptions.

Frequently Asked Questions

There are many benefits to exercising postpartum! Just to name a few;

• 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)

I have designed this program to use minimal or no equipment so it can easily be completed in the comfort of your own home or a gym setting. I suggest having at least.
1 – 12″ mini loop band 
1 – 41″ long loop band or resistance band with handles and door anchor

Optional 
1 – pair or dumbbells 
1 – Kettlebell 

Workouts scheduled three times per week consisting of upper body, lower body, pelvic floor and core strengthening and mobility exercises.

All customized for postpartum recovery.

Workouts can take 15 to 45 minutes to complete and each exercise has a video demonstration to ensure you have correct form to move safely and efficiently.

33 page postpartum Ebook covers topics like what to expect postpartum, how to return to exercise, recovery from birth (vaginal and c-section), what to expect from a women’s health physiotherapist appointment, diastasis recit and how to self assess and more!

Yes – It’s important that all pregnant and early postpartum women consult with their healthcare providers (GP, obstetricians, midwife, physiotherapist or exercise physiologist) regarding physical activity and exercise during and after pregnancy. Your medical team are the ones that know you best and will provide you with the best care and advice for YOU . Please seek medical clearance BEFORE exercising or beginning your exercise program.

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. Inside my postpartum Ebook I have more information on this topic and a general timeline you can follow. It’s always best to  check with your healthcare provider before starting or resuming an exercise program.

• Lower back, hip and neck pain
• Pelvic organ prolapse
• Diastasis recti
• Incontinence

• Improved core stability

• Improved daily function and movement

 

 

If you have one or more of these conditions there is no contraindication to exercise. However, 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! All the exercises are suitable for women with pelvic floor dysfunction, pelvic organ prolapse or diastasis recit. Of course, these conditions are so individual so its always best you check with your women’s health physical therapist to ensure they’re safe for your specific  situation.

Absolutely!  It’s never too late to work on your pelvic floor and core function! 

These programs have been designed to help you regain function and strength after pregnancy and birth. They are not designed with weight loss in mind and I don’t think any woman should place pressure on herself to “bounce back”. Your body has changed, it has grown, supported and birthed a baby therefore it won’t be the same !! This doesn’t mean you can’t work on improving your strength, daily function, pelvic floor and core or work towards your goals whether that be weights loss or increase in muscle mass!

Yes.  After you have gained clearance from your medical provider. I also recommend seeing a women’s health physiotherapist before resuming exercise.

The postpartum program is designed to restore function to the pelvic floor and core following birth. It contains exercise modifications at appropriate intensity levels to progressively challenge your body in a safe and effective way.

Each exercise has a detailed video tutorial and written instructions to guide you. If you are still unsure you can post form checks or questions in the private facebook group for additional feedback.

Please contact jess@moofitmoofit.com.au with a  description of your technical issue.

Absolutely.  Start with preconception trimester one.

There is no physical product that require shipping.  Each product is downloadable and can be purchased by anyone anywhere in the world.

This program is not designed for weight loss particularly during pregnancy. However,  many postpartum clients have reported their body composition changing along with improved functional movement from completing  the programs.

I hold a bachelor in oral health which required me to study anatomy, physiology, pathophysiology and psychology.  I am also completing a bachelor in exercise and sports science where I have completed more study in the fields of anatomy, physiology and pathophysiology along with biomechanics, human movement and sports psychology.  I have a certificate three and four in personal training and pre and postal natal fitness certification.

I hear you mama! I always say you don’t find time, you make time. Perhaps that’s by getting up a little earlier than usual,giving up some tv time, working out with your kids or breaking your workout up in sections to complete over the course of the day.

Unfortunately kegel exercises , although popular aren’t always the answer to pelvic floor issues. Some women have an hypertonic (over active) pelvic floor and aren’t able to relax the pelvic floor muscles. Therefore doing more kegel exercises in this case is counter productive as the contraction is only one small piece of the equation.  Studies have show most women don’t actually know how to correctly do a kegel exercise which is why I have developed in depth written Information and video tutorials on how to correctly connect to your pelvic floor and discuss in depth more on this topic in the ebook.

You join a private facebook group with other mums or mums to be whom you can connect with for support and motivation. You can also post questions or form checks to the group and I will answer them directly.

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.

I have written and developed an exercise program that has no recycled workouts, plenty of exercise variety and that changes every few weeks. You have access to the private facebook group where women support and motivate each other and direct access to me if you feel you need any additional support.

Working out with a friend can be great motivation. However, if you wish to share all the content from these programs please refer your friend to my website to purchase the program for themselves. Your eBook has copyright protection and cannot be printed or shared. Your program contents are yours to keep for life and can be printed. Thank you for respecting the hard work and commitment that went into developing these programs and its contents.

 

“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 feel free to contact me jess@moofitmoofit.com.au

What she said.

Thanks Jess for being the best teacher on my core muscles and its movement during breathing ever. I totally want to keep practicing so its integrated into everyday life.
Dianne
30 Years Postpartum
The Videos have been a great help to make sure i'm doing the exercises properly, thanks!
Tahlia
9 months Postpartum
I am now one week post bump side! I have already started following the information jess provided in her Ebooks for the first 0 - 6 week post birth to help my recovery. AS a midwife i was probably a bit flippant about pelvic floor recovery and would hand women the info and say it was important bUt kind of didn't think much of it. Now, its one of my priorities each day.
Samantha
Third Trimester of Pregnancy