Her Health Collab

If you haven’t given our Strong in 30 workouts a try - this is your sign! Short on time and equipment? These workouts are an easy solution for your home or gym!

More is not always best! Aim for quality movement with variety and achievable outcomes!

Enjoy!!

Keeping things simple! Don’t underestimate a short circuit workout with very minimal equipment to get you moving!

With so much unnecessary pressure to “be dedicated” and “do what it takes”, sometimes it’s just not possible to get to the gym or workout for an hour.

Remove the guilt, do the best you can, and do it for you!

Give this quick Strong in 30 workout a try!

You don’t need to train for hours in the gym! If you’re like me and short on time, but want to achieve your goals, these have become my go-to style of workouts!

Our Strong in 30 series focuses on 30mins of quality movement, adequate rest periods, and achieving progressive overload with limited equipment.

With 1-2 sets of inexpensive dumbbells or similar, this workout is a full body burn that will have you feeling that post workout high!

Give it a try and let me know how you go!

If one thing resonates with you while you scroll your Gram feed today… I hope it’s this 🫶🏽

You know the saying…

If it doesn’t challenge you it doesn’t change you…

Readiness to make change takes bravery…

Read that again… and anytime you need a reminder!

I’ve opened coaching spaces for two motivated women who want to kick that self doubt and become the strongest version of themselves - DM for more info!

When you doubt yourself today…

When you feel like haven’t got what it takes…

When that voice in your head tells you it cant be done…

Remember this!

I’ve opened coaching spaces for two motivated women who want to kick that self doubt and become the strongest version of themselves - DM for more info!

Our pelvic floor health and functionality impacts so many elements of life, not just our ability to exercise. Returning to exercise after any pelvic floor trauma can be a daunting task, but you have a lot of resources and support available to help you! It is essential to approach it with caution and consideration, ensuring that the body is ready for the physical demands of workouts.

Before starting any exercise program, consult Healthcare Practitioner and a Women’s Health Physio who specialises in pelvic floor health. They can assess the severity of the trauma and determine when it is safe to start exercising. They may also suggest specific exercises or modifications to ensure you are progressing safely.

Begin with low-impact exercises and gradually increase intensity and duration. Pay attention to any symptoms during movement, and within 24 hours of your session.

Pilates is a fantastic place to start, along with walking and any low intensity option. Returning to strength training with a Qualified Coach Pay allows you to modify any exercise, listen to your body's cues and adapt any movement pattern to suit.

Incorporate your pelvic floor rehabilitation plan into your workouts. Build a strong foundation by dedicating time specifically to pelvic floor exercises before progressing through your program!

Whether you had a planned Cesarian Section or Emergency, there are a number of considerations to keep in mind when returning to exercise. Regaining your strength and movement after a cesarean section can be such a positive and empowering experience for a new mother, and one I can personally validate after my own C-Section recovery!

But first here are a few important things!

ALWAYS consult your Healthcare Practitioner before resuming any exercise routine! They will assess your specific situation, ensuring you're physically ready for exercise. This may take a little bit longer, but its worth the wait to do safely.

Seeing a Women’s Health or Pelvic Health Physio is highly recommended to gain an understanding of your current recovery progress, pelvic floor health, abdominal separation, and overall wellbeing.

Begin with low-impact exercises such as walking or gentle stretching. Find a Qualified Pre and Post Natal Coach that you connect with to focus on core strength, pelvic floor exercises, and rebuilding your strength foundations. Prioritising proper form and listening to your body's signals is crucial to prevent injury and facilitate healing.

Listen to your body! Pay close attention to post-exercise symptoms that may indicate you are overdoing it or experiencing complications. Any concerns should be immediately discussed with your Healthcare Practitioner.

By consulting your healthcare provider, starting slowly, and monitoring your body, you can safely and effectively regain your fitness postpartum. Remember, listening to your body, being patient, and acknowledging your unique recovery journey is key!

Returning to exercise after a vaginal birth is an important step in a mother's journey towards rebuilding her physical wellbeing. However, it is crucial to approach this transition with care and consideration! In a world that is flooded with these fast “bounce backs” and unrealistic expectations, I see so many new mothers rushing back to intense exercise and not taking the time to let their body heal.

Here are some things to keep in mind when resuming exercise after a vaginal birth.

Your Healthcare Practitioner will need to give you a clearance, this is regularly done at six weeks. However the real magic comes from an assessment from a Women’s Health or Pelvic Health Physio. During this appointment your pelvic floor functionality will be assessed, as well as your abdominal separation and your basic movement patterns. Our WHP will then give us a report on her findings and ways we can program your return to exercise appropriately!

Listen to your body!! Pregnancy and childbirth are significant physical experiences that require time for recovery! Start with low-impact activities, gradually increasing intensity and duration as your body adapts. Working with a Qualified Pre and Post Natal Exercise Coach will give you confidence that you are performing movements safely and progressing at a safe pace.

Some fantastic places to start are walking, pilates and light stretching.

Respect your rest! A slow, strategic rebuild allows you to have a solid foundation again for heavier and more challenging workouts down the track, without further contraindications.

Remember, it's essential to progress at a pace that suits your unique needs and circumstances. This is not a time to overdo it in the gym for the sake of the Gram!

Cardiovascular training during pregnancy offers many health benefits that positively impact both the Mum and Bub!

Improved heart health:
Regular cardiovascular exercise helps strengthen the heart, reducing the risk of heart-related complications during pregnancy and childbirth.

Increased endurance and stamina:
As pregnancy progresses, a woman's body undergoes physical changes that can lead to fatigue. Cardio training boosts endurance and stamina, helping expectant mothers cope with the increased demands of pregnancy.

Reduced risk of health conditions:
Maintaining a regular exercise routine including cardiovascular training can reduce the risk of pregnancy related health conditions like gestational diabetes and hypertension.

Reduced discomfort and pain:
Engaging in low-impact cardiovascular activities such as walking or swimming can help alleviate common pregnancy discomforts like back pain, swollen ankles, and bloating.

Improved mood and mental well-being:
Regular cardiovascular exercise releases endorphins, which promote feelings of happiness and reduce stress and anxiety. Exercise can be an effective way to combat the hormonal changes and mood swings that often occur during pregnancy.

It is essential to consult with your healthcare professional before starting any exercise routine, and working with a Qualified Pre and Post Natal Coach who can personalise your training to your needs!

I have fallen in love with Reformer Pilates! For my clients it offers so many benefits for improving posture and stability throughout their pregnancy.

Posture and support:
Reformer Pilates focuses on strengthening the core muscles, which support the spine and help maintain good posture. This is crucial during pregnancy when the additional weight and changes in body shape can put extra strain on the back.

Pelvic Floor strength and relaxation:
Reformer Pilates exercises engage and strengthen the pelvic floor muscles as well as teaching the relaxation phase, which is essential for good stability and important when it comes time to give birth.

Body awareness and coordination:
The controlled movements and resistance provided by the Reformer helps improve overall body awareness and coordination. This helps find and maintain better alignment.

Stretch and lengthen muscles:
Reformer Pilates exercises often involve stretching and lengthening the muscles, which can help with muscle tension and tightness that commonly occurs during pregnancy.

Low impact training option:
Reformer Pilates sessions provide a low-impact form of exercise during pregnancy, offering resistance training without putting excessive strain on their joints, promoting overall stability and reducing the chances of injury.

By incorporating Reformer Pilates into your training program with a Qualified Prenatal and Pilates Coach, expectant mothers can enjoy improved posture, enhanced stability, and increased overall comfort during their journey to motherhood!

It is essential to consult with your healthcare professional before starting any exercise routine.

Pregnancy is an exciting time in a woman’s life! It brings numerous physical and hormonal changes, and while many expectant mothers may feel inclined to reduce physical activity, incorporating strength training has so many benefits!

Improved strength and endurance:
Strength training exercises, particularly those tailored for pregnant women, can target all major muscle groups and help improve overall strength and endurance. These exercises focus on muscles that are important during pregnancy and childbirth including the core, postural muscles and pelvic floor health.

Enhanced posture and balance:
Pregnancy can lead to changes in posture due to the increasing weight of the baby and the hormonal effects on ligaments and joints. Strength training helps counteract these changes by strengthening these areas to improve posture and provide better support for the growing belly.

Reduced pregnancy discomfort:
Many women experience common discomforts like back pain, swelling, and fatigue. Strength training can help alleviate these discomforts by targeting muscles that support the spine and improve circulation. Exercises that involve controlled, deep breathing can boost oxygenation and reduce fatigue. Strength training also helps reduce the strain on joints and minimise swelling.

Improved mental well-being:
Pregnancy can be a rollercoaster of emotions due to hormonal fluctuations and the physical changes experienced! Exercise has been proven to release endorphins, the feel-good hormones, which can help reduce or manage stress and anxiety.

Preparation for labor and postpartum recovery:
Strength training during pregnancy not only prepares the body for labor but also aids in postpartum recovery. Strength training during pregnancy may assist to reduce the recovery time postpartum, as the body remains more active and resilient.

While strength training is safe during pregnancy, it is crucial to consult with your healthcare professional before starting any exercise routine, and working with a Qualified Pre and Post Natal Coach who can personalise your training to your needs!