Cruz Fitness

As Trainers, we know a lot about how your body moves but we don't know everything.
And we'd never pretend to.

The pelvic floor is internal. It needs a specialist to assess it properly. That's why working alongside a Pelvic Health Physio isn't just something we suggest, it's something we genuinely believe makes the difference between guessing and knowing what your body needs.

Swipe through to understand exactly what a Pelvic Health Physio does, and why it matters for your recovery and training 👉🏽

At Cruz Fitness we work alongside Penrith Pelvic Floor Physiotherapy to ensure you get the best possible care.

Everything we do is built around one belief - that mums deserve workouts that actually meet them where they are.

That are designed to progressively overload you over time - nothing too hard but also nothing too easy.

We cover all the bases - your core, strength, posture, your mental health and the community that holds it all together.

And we do it in a way that is achievable, sustainable and designed specifically for mums.

If this week felt like something you want more of we would love to have you join us.

👉 Click the link in bio to book your trial and come and train with us in real life.
Spots are limited... we keep our groups small so every mum gets the attention she deserves.

We cannot wait to meet you.

If you are a mum you have probably felt at least a little shoulder soreness, neck tension or a constant ache between your shoulder blades.... this is for you.

Mum life pulls your whole body forward - feeding, carrying, looking down at your phone, picking up your little ones. Over time that forward posture causes the muscles in your back to weaken and switch off and no amount of stretching alone will fix it.

What will fix it? Strengthening those muscles back up.

Here are your 3 back activation exercises for today:
Cobra - lying or standing
V to W
Banded row

Try these today, save this post, and follow along all week as we build from the inside out.

Save this post, try these today

👇 And if you are ready to train with someone who actually understands your body and your life, let's talk.

As a trainer of mums I believe the core that carried your baby for nine months deserves a whole lot more than a six week clearance and a generic exercise list. We don't rush core recovery. And we never will.

Let me say that again for the mums in the back.

Six weeks is not a finish line. It is barely the beginning.

Your core went through something extraordinary. For nine months it stretched, adapted and made room for an entire human being. Your muscles separated. Your connective tissue shifted. Your pelvic floor took on load it had never experienced before.

And then you were handed a clearance and sent back into the world as if none of that happened.

No assessment. No guidance.
No one asking how things actually feel. Just a green light and the assumption that your body is ready.

It is one of the biggest gaps in postpartum care. And mums are paying the price for it every single day — with pain, with leaking, with a core that never quite feels right no matter how many sit ups they do.

Here is what proper core recovery actually looks like.
It starts with breathing. With reconnecting to a pelvic floor that has been through significant load. With understanding how your body is actually functioning before adding any external demand.
It progresses slowly and intentionally. Not based on a timeline. Based on how your body is actually responding.
And it is led by a trainer who understands postpartum anatomy, not just postpartum aesthetics.

Your core is not something to fix as fast as possible. It is something to rebuild with care. And it deserves exactly that.
If you have been given the six week clearance and left to figure out the rest on your own... you are not alone. And it is never too late to start doing this properly.

👇 Send me a message or drop a comment below. Let's talk about where you actually are and what your body actually needs.

No matter your fitness level, no matter how long it has been... this is where we start. Every. Single. Time.

Your core and pelvic floor are the foundation of everything we build together. And rebuilding them properly is not a step to rush past, it is the most important
investment you can make in your long term strength and wellbeing as a mum.

For some mums this phase moves quickly. For others it takes longer. Both are completely okay. We go at the pace your body needs.

Here are your 3 foundational exercises for today:

Pelvic floor and core breathing
Single leg slide
Bird dog

Save this post, try these today

👇 And if you are ready to train with someone who actually understands your body and your life, let's talk.

So many mums come to me feeling like they're failing, but they're not. So we help them to change the language they use toward themselves

When you change the story, everything shifts.

If this landed for you, save it for the days you need the reminder. 🤍

✅ Breathe before I lift - reconnect with my core first
✅ Walk daily - even 10 minutes counts
✅ Focus on my pelvic floor before anything else
✅ Stop comparing my body to who I was before baby
✅ Find movement I actually enjoy
✅ Ask for help instead of guessing
✅ Give myself grace on the hard days
✅ Choose consistency over perfection every single time

The fancy programs and hard workouts can wait. The foundation always comes first.

You deserve a program that was built with that understanding from the very beginning.

👇 And if you are ready to train with someone who actually understands your body and your life, let's talk. Send me a message.

I will not stop saying this until every mum believes it,
because I have sat across from her, I have trained her and I have watched her walk in apologising for being tired when she had been up three times the night before, held the family together all day and still showed up.

She is a woman running a household, raising humans and holding space for everyone around her - often with nothing left for herself.

The fitness industry can often add pressure and make people feel like they are getting it wrong if they are not doing enough and for a mum this has the potential to add so much more load to her life.

Movement should feel like something you do for yourself - not something that you can get right or wrong.

As a MumSafe trainer, my job is not to add more pressure to an already full plate. It is to create a space where you finally feel safe enough to start. Where your hard days are met with understanding and adjustments instead of a harder program.

👇 Share this with the mum in your life who needs to hear it today.