Claudia Bedford Personal Training - Pre & Postnatal Training

Exercise during pregnancy isn’t just safe for most women, it’s incredibly beneficial for both mum 🤰🏻 and baby 👶🏻

UK guidelines recommend aiming for around 150 minutes of moderate-intensity exercise per week, plus muscle strengthening exercise on 2 days 🏋️‍♀️

Even if you weren’t active before pregnancy, you can start small and build up gradually, even a short walk counts 🚶‍♀️

Think:
✨ Walking
✨ Swimming
✨ Strength training
✨ Prenatal yoga or Pilates

Keep it simple:
💧 Stay hydrated
🌡️ Avoid overheating
🧠 Aim to feel comfortably challenged, you should still be able to talk & maintain a conversation

If you’re unsure where to start or want to train safely, working with a qualified prenatal coach can help you feel confident and supported throughout pregnancy.

More coming soon: the key benefits for baby 👶🏻

As women age, it’s not just muscle size we lose but also strength and power.

⬇️ Bone mineral density declines over time too, increasing the risk of fractures later in life.

A key driver? The reduction in hormones as we move through perimenopause into menopause.

Hormone replacement therapy can help mitigate some of this, but whether you use it or not, lifestyle factors are essential.
Here’s what I recommend:

💪🏻 Strength train at least 2x per week
Build and preserve lean muscle mass while supporting bone density. Bones need load placing on them to stay strong. (⬇️Activity levels often decline with age, which can accelerate muscle loss and negatively impact bone health).

🍳 Prioritise protein intake
Aim for a minimum of 1.6g per kg of bodyweight to support muscle maintenance, recovery and bone health.

🦴 Support bone health
Ensure adequate calcium intake and consider vitamin D to support absorption and bone density.

✨Make the changes sooner rather than later and build all the muscle you can.
It’s not just about aesthetics, it’s about long-term health.

🎤 I’ll be speaking all about the importance of weight training to support muscle mass and bone density at .clinic on 16th May (10–12)

The open morning will be focused on peri-menopause, menopause and hormone replacement therapy. Come along and have all your questions answered. 💭

🏅An amazing transformation!
✨Months of hard work and consistency has paid off!

Congrats you look amazing! 🥳

Absolutely loved visiting on one of their mat leave mornings 💛
(And yes… I’ve got my brand’s own little mascot ➡️🥹)

We talked all things postpartum exercise and the key factors you need to consider before jumping back in, like:
• Diastasis recti (abdominal separation)
• Pelvic floor function
• Recovery timelines that actually support your body

My number one tip after birth?
👉 See a women’s health physiotherapist

Getting properly assessed means you know exactly what your body needs and how to rehab safely and effectively.

I’ve also just launched my Postpartum Programme via my website, designed for women 8+ weeks post delivery:
✔️ Home workouts
✔️ Full exercise video demos
✔️ Safe + progressive structure
✔️ Women’s health physio approved

Ready to feel strong again?
🔗 Check the link in my bio.

Don’t avoid rotation work postpartum.

You rotate every day ➡️walking, reaching, lifting your baby, loading the car, carrying shopping, training in the gym.

The core doesn’t just brace.
It manages pressure, transfers force, resists movement when needed and creates it when appropriate.

Rotation is one of its fundamental roles.

The goal isn’t to eliminate rotation out of fear.
The goal is to rebuild the ability to rotate well with control, coordination and pressure management.

Here’s what we’re training 👇

✨Press with rotation - (1st clip)
Integrates serratus, rib movement and core to transfer force as one.

✨Kneeling rotation - (2nd clip)
Start tall kneeling, progress to half kneeling as control improves.

✨Half kneeling rotation - (3rd clip)
Reintroduces thoracic rotation with rib control and pelvic stability.

✨Side plank rotation - (4th clip)
Links obliques and adductors to support the pelvis in rotation.

Strong cores rotate! 💪🏻

➡️If you’re out of the early postpartum phase and hesitant about rotation or loaded core work, send me a DM for a copy of my postpartum core guide.

My postpartum plan will be available to purchase very soon! 👀

For all enquiries please send me a message or email [email protected]

prolapserecovery pregnancyfitness

–23.1kg / 3 stone 9lb ⬇️

Katie started with me at just over 15 stone.
7 months later, she’s 11 stone 8lb 💪

A busy mum of three, starting just 10 weeks postpartum, showing what consistency can do ✨

Stronger, fitter, confident and still managing real life.

“I’m stronger and fitter than I’ve ever been.”

“Claudia has honestly changed my life.”

Swipe to read Katie’s full testimonial →

Being able to bring Rosie 👶🏻along to the studio meant Katie could prioritise herself without the stress 🤍
And that matters.

So chuffed with this transformation 🤍
Well done Katie! You’ve done amazing✨

Thinking about running after having a baby?

While many women are cleared for exercise at 6 weeks postpartum, that doesn’t mean the body is ready for high-impact exercise.

Pregnancy and birth place huge demands on the pelvic floor and core and returning too soon can increase the risk of symptoms like leaking, heaviness, or pain even if you feel “fine”.

In this article, I cover:
• When to realistically return to running
• Why waiting around 4 months matters
• The role of pelvic floor recovery
• What to do before you start running again
• Real client stories from women who returned safely and confidently

If you’re postpartum, or support women who are then this one’s for you.

🔗 Link in bio to read the full article

RunAfterBaby

➕23kg difference 👏🏻
As each new year sets in, I take a moment to remind myself of how far I’ve come.

11 years ago (left), I weighed just 40kg (6.5 stone) 😳
My health was suffering. I was weak, disconnected from my body, constantly beating myself up and I had so many restrictions in place, such as avoiding social situations e.g. meals/drinks out to reduce calorie intake.

✨Today, I’m strong, healthy, enjoying life and more capable than I ever imagined.

A reminder that eating disorders can be overcome. It was a battle and denial was the first hurdle but once I faced it, everything began to change. Since then, I’ve achieved more than I ever thought possible.

What keeps me focused now? I’ve built a successful business, and I want to keep building. To do that, I need to be fit, well and grounded.

Here’s to celebrating growth, resilience and everything this year has in store. 🤍

health wellness

Vitamin D is often overlooked, but it’s a quiet powerhouse for women’s health.

It plays a huge role in hormones, immunity, mood, cycle health, and bone strength 🦴 which becomes increasingly important as we get older.

Swipe to learn why it matters (and what to look out for) ➡️

cyclehealth hormonebalance healthylifestyle wellnessjourney fitwomen nutritiontips menopause hormonebalanceforwomen healthyaging strongbones vitaminddeficiency healthyliving wellnesstips womenswellness

From Pre-Diabetic to Thriving 💪🏻

“When I went to my first 1-2-1 with Claudia, I was unfit, struggling with low motivation and newly diagnosed as pre-diabetic. She showed kindness and patience from the beginning. I didn’t feel judged about where I was starting from and was encouraged to believe in my capabilities.

My sessions were tailored to my abilities, with enough challenge to push my limits without leading to overwhelm. After several PT sessions and following the home strength training regimen Claudia provided, I am no longer pre-diabetic 😊.

If you’re looking for a personal trainer who is knowledgeable and genuinely cares about helping you to improve your health, book a session!”