AXO

“What if my baby cries?”

It’s one of the most common concerns we hear from mums.

The good news?

Babies cry.
Parents stop and settle them.
Then they get back to training.

No judgement.
No pressure.
No awkward looks.

Just a room full of people who understand that life with a baby doesn’t always go to plan.

And that’s exactly how it should be ❤️

Movement or exercise… what’s the difference? 🤔

One of the biggest misconceptions around postpartum recovery is that “exercise” means going back to the gym, lifting weights or doing high-intensity workouts.

But movement and exercise are really the same thing. They’re just different points on the same spectrum.

For one woman, exercise might look like:
💜 Breathing exercises
💜 Gentle pelvic floor work
💜 A 10-minute walk
💜 Light mobility

For another, it might mean:
🏋️ Strength training
🏃 Running
💪 Returning to sport

The key is understanding that everyone has to start somewhere.

Where you start depends on:
• Your pregnancy and birth
• Your current symptoms
• Your goals
• Your confidence
• Your support systems
• And most importantly… what you actually enjoy doing.

There isn’t one “right” way to return to exercise after having a baby. The best form of movement is one that’s appropriate for your body, aligned with your goals, and something you’ll actually stick with.

One of our biggest takeaways from Rebecca at The Pelvic Institute is that postpartum recovery isn’t about getting back to where you were as quickly as possible. It’s about progressively building towards where you want to go.

A gym should notice when you’re not there.
Not because we’re checking attendance.

Because we genuinely care.

Some days Ryan’s celebrating someone’s PB.
Some days he’s checking in because they haven’t been in for a few sessions.

Some days it’s a simple message asking, “Hey, are you okay?”

We know our members by name.
We know their goals.
We know when life’s getting busy.

And we know that sometimes the hardest part is just getting back through the door.

We’re not the type of gym that hopes you don’t use your membership.

We want you here.
We want you training.
We want you feeling your best.

Because when you join AXO, you’re not just another number on a spreadsheet.

You’re part of a community that notices when you’re missing, celebrates your wins, and genuinely wants to see you succeed.

That’s the difference.

No matter what chapter of life you’re in, there’s a place for you here. ❤️

Some people come to get stronger.
Some come to clear their head.
Some just need one hour that’s theirs.

Whatever your reason… we’re glad you’re here.

The “boring” exercises are usually the ones that make the biggest difference. 👀

This block of programming isn’t just about chasing a sweat or smashing yourself for 60 minutes.

It’s about building the foundations that help you move better, get stronger, and stay injury-free.

👉 Bird Dog Rows help improve core stability, balance, and teach you to create strength without compensating through your lower back.

👉 Slider Lunges challenge single-leg strength, hip stability, and control through a full range of motion, making everyday movement and bigger lifts feel stronger.

👉 Poliquin Step Downs are one of our favourite exercises for building stronger knees, improving ankle mobility, and developing control through the quads and glutes.

At AXO, every exercise has a purpose.

We don’t throw movements into a workout just to make it look hard. Every phase of our programming is designed to build on the last, helping you move well first, so you can keep getting stronger for years to come.

Train with purpose. The results will follow

The best warm-up for postpartum training isn’t just about warming up… it’s about preparing your body to move well.

A lot of women returning to exercise focus on stretching or getting their heart rate up before training.

But if you’ve experienced pelvic floor symptoms, lower back pain, hip pain or core weakness after having a baby, your warm-up can be an opportunity to reconnect with your body before you start loading it.

In this video, Rebecca from The Pelvic Institute shares three of her favourite movements to help prepare the body for strength training:
✔️ Bridge variations
✔️ Side plank variations
✔️ Bird dog variations

One of the biggest takeaways? Breathe.

Learning to exhale during the hardest part of a movement can help manage pressure through the core and pelvic floor, rather than bearing down or holding your breath under load.

These aren’t just “warm-up” exercises. They’re foundational movements that can help build confidence, improve stability and prepare your body for exercises like squats, deadlifts and other strength work.

As always, every postpartum journey is different. If you’re experiencing symptoms like pelvic heaviness, leaking, pain or you’re unsure how to progress, a pelvic floor physiotherapist can help guide you through the next stage of your recovery.

Huge thanks again to Rebecca from The Pelvic Institute for sharing her knowledge. There’s so much value in understanding not just what to do, but why you’re doing it. 💜

If you’re waiting until you feel ready to start exercising again, this is your reminder that most people never feel completely ready.

Not after having a baby.
Not after time away from training.
Not when life is busy.

The first session is always the hardest.

The overthinking.
The nerves.
The feeling that everyone else already knows what they’re doing.

The truth?

Most people felt exactly the same way when they started.

You don’t need to be fit.
You don’t need to know what you’re doing.
You don’t need to have it all figured out.

You just need to take the first step.

As Cat said, once you do, you’ll find people are far more welcoming and supportive than you expected

I don’t think we talk enough about what exercise does for your mental health.

Not because of endorphins or burning calories.

Because sometimes it’s just about getting out of your own head. Some days you’ll come into the gym and chat to everyone.

Other days you won’t feel like talking to anyone.

And that’s okay too.

There’s something really powerful about simply being around good people. Seeing familiar faces. Having someone say, “Hey, good to see you.” Training alongside people who are all trying to look after themselves too.

One of the things I love most about semi-private PT is that you don’t have to think.

The workout’s already planned.
Your coach is there.
Everything’s set up.

You don’t have to decide what exercises to do or whether you’re doing enough.

You just show up.

And when life already feels like one big list of decisions, removing just one of them can be enough to get you moving.

It’s amazing how often people walk in saying, “I really didn’t feel like coming today…”

And then leave saying,

“I’m so glad I came.”

I don’t think that’s a coincidence