Strong Mum Studios

25/10/2026

OKAY GUYS, WE’RE BACK 🤪🧘‍♀️✨🍼🫶

After a little maternity leave, I’m SO excited to be opening the studio doors again on SUNDAY, 1 NOVEMBER for my first class back! 🥹

And this time, I’ll be bringing a very special little plus one along with me 👶🏼

Join me every Sunday at 9am at The Care Collective for pregnancy & postnatal Pilates -where bumps, new mums and babies are all welcome

Expect mindful movement, a little strength, lots of support, and a space just for you in this season of motherhood.

📍 The Care Collective, Cape Town
🗓️ Every Sunday at 9am
🤰🏼 Pregnancy & postnatal Pilates | Baby-friendly

Booking details⬇️
• Discovery Health members book for FREE on the Vitality app. Use CARE COLLECTIVE as your studio search.

• Non-discovery members book via Bookamat. Use SRONG MUM STUDIOS as your studio search.

(R270 for a drop-in / R1250 for 5 class pack)

Can’t wait to see you all again! 🥹🤍

21/10/2026

My TOP 5 most used / most loved POSTPARTUM products 🍼
***not sponsored just obsessed

Currently 6 weeks postpartum with baby number two. I’ve used all these with both babies and wouldn’t survive without them!

Products tagged⬆️⬆️

✨1. Koala BabyCare Silver Ni**le Covers
Heals and protects your ni***es, forms a barrier between your ni**le and bra-wouldn’t be able to breastfeed without these, better than ANY ni**le cream

🧴2. MomBod Skin Stretch Serum
Nourishing moisturizer, belly/ bum/ b***s, safe for post partum- so hydrating and not sticky

🩸3. Lil-Lets Maternity Pads
Thin, absorbent, amazing coverage and comfy not bulky

🍼4. Lansinoh Breast Pads
The only ones to use- discreet, stick nicely and absorb so well

☁️5. NurtureOne Nesting Cushion
My favourite product! So cosy and comforting for baby- I use it on the couch, in the bed and pram. (Baby does need a break from it so remember you do need to lie your bub flat 🫶)

Save this for your postpartum shopping list, and send it to a mum-to-be who’ll appreciate the real-life recommendations. Hope it helps 🤍

19/10/2026

6 weeks postpartum 🤍 The final episode✨

This is the final episode of my Postpartum Real-talk Series because I’m all healed and back to normal… just kidding 😏

But I am starting to feel more ready to return to my usual exercise routine, and for the first time, I can see some actual progress.

This week, I’m introducing:
🏋🏼‍♀️ Weights: gradually building strength again
🦵🏼 Single-leg standing strength: an important piece of the puzzle when working towards returning to running
💪🏼 More challenging, functional movements as my body continues to adapt

As a physiotherapist and pre- and postnatal Pilates specialist, I know recovery isn’t a six-week finish line. It’s a gradual process of rebuilding strength, capacity and confidence, guided by symptoms and how your body responds.

Six weeks down. Still rebuilding. But finally seeing a little light at the end of the tunnel. 🤍

Thank you for following along. I hope sharing the reality of my own recovery has reminded you that there’s no perfect timeline, no need to rush, and no one-size-fits-all approach to returning to exercise.

We’re rebuilding, not bouncing back. And remember the goal isn’t to achieve pre-pregnancy body or fitness status… you’re different, your body’s different, the goals are different 🫶🏼

FourthTrimester StrongMumStudios

18/10/2026

13/10/2026

Week 5 postpartum 🤍
Small gains, big feelings, and a body that still feels so far from my own.

This week, I’m focusing on building endurance while progressing my core work and preparing to reintroduce weights next week.

Physically, I’m making progress. My bleeding has stopped, and I’m slowly finding my way back to movement that feels more familiar.

But honestly? My whole body feels stiff, nothing fits quite right, and my b***s are so gigantic that getting into a sports bra deserves its own workout 😂

It’s a strange feeling being so familiar with the human body, understanding recovery, and knowing what to do, but still feeling so far removed from what’s normal for my body.

So I’m reminding myself to focus on the little wins rather than how far I still have to go.

This is part of the journey. My body is recovering, adjusting and finding its way again. And this season is temporary 🫶🥹

And beyond the physical recovery, we’re navigating life as a family of four.

We’re tired. My husband is tired. Some days feel like a complete whirlwind.

But we’re also so deeply happy and proud of this little family we’ve created.

Two things can be true at once: motherhood can be absolutely beautiful and completely exhausting.

So, for now, I’m celebrating the small gains, and taking it one week at a time🫶🏼

A reminder for any mum in the thick of it: you don’t have to love every part of postpartum to appreciate what your body and your family are going through.

MotherhoodUnfiltered StrongMumStudios

12/10/2026

Let’s take the fear out of DIASTASIS 💪

I’m 5-weeks post partum and have a 1cm gap, even after training my deep core throughout pregnancy… it’s totally normal and okay, just something I’m working on.

Diastasis Recti Abdominus (DRA) is a normal part of pregnancy. As your baby grows, your abdominal muscles and the connective tissue between them adapt to make room.

The goal isn’t to prevent it from happening. It’s to understand what’s happening in your body, support your abdominal wall as it adapts, and avoid unnecessarily aggravating symptoms.

Why does this matter? Because abdominal function and recovery are about more than the gap between your abs. Persistent diastasis can coexist with pelvic floor dysfunction, lower back pain and pelvic pain.

So, instead of obsessing over closing the gap, let’s focus on what really matters:
✨ Building strength that adapts with your body.
✨ Learning to manage load and pressure.
✨ Modifying exercises when needed.
✨ Supporting your recovery, during pregnancy and beyond.

Your body isn’t broken. It’s adapting. And with the right guidance, you can learn to work with it, not against it. 🤍

Save this for your pregnancy journey, and share it with a mum-to-be who needs to hear it.

AntenatalPilates PostnatalRecovery

05/10/2026

Week 4 postpartum 🤍 And we’re starting to get back on our feet. Literally.

This week I’ve started introducing standing exercise and I’m really happy with how my body is responding.

I’m no longer experiencing pelvic pressure after longer walks, and I’ve gone from pads to panty liners…little signs that recovery is moving in the right direction.

But this is an important one:

There is no universal postpartum timeline.

What you can do at 4 weeks isn’t a benchmark for what someone else should be doing at 4 weeks.

Your recovery depends on your pre-pregnancy baseline, pregnancy, birth, current symptoms and how your body responds to increasing activity.

This week I’m focusing on isolated deep core activation in standing, and integrating that into more functional, dynamic movements (like squats).

Because ultimately, function is the goal.
We want your core and pelvic floor working as part of your whole body, not just being able to switch a muscle on lying on a mat.

And then there was the small matter of my very clingy baby… 😂

Most of my workouts this week looked like this -baby in arms, Pilates wherever I could fit it in.

Not how I’d ideally choose to do my Pilates, but I still moved my body and got something done.

And in this season of motherhood, that counts as a win. 🤍

DeepCore FourthTrimester MumLife StrongMumStudios

01/10/2026

Things I DID or DIDN’T do that might have helped me have a positive birth experience 💫

I’ve been lucky enough to have had two unmediated natural births, and both without tearing…so here are some pretty trendy pregnancy things I did or didn’t do that might have helped me a little ✨

As always, birth is so unpredictable. There are a million components at play. You definitely need to have luck on your side BUT, there are a ton of things you can do throughout your pregnancy to give you the best shot at having the birth experience you want.

Here’s the list:
1. I didn’t do much walking, found it too uncomfortable near the end BUT I was still very active in other ways
2. I swear by the elliptical / cross trainer machine in the gym (game changer in those last few weeks)
3. I did NOT do perennial massage (too difficult and awkward)
4. I DID eat the dates, drink red raspberry leaf tea aaand harvested colostrum from 37 weeks
5. I physically prepared myself for birth from the START of my pregnancy (mindful of baby’s position in my belly, birth prep pilates, postpartum rehab prep, pregnancy core training, full body conditioning, cardio, weights, general pilates… I trained with purpose almost daily)

Whatever your birth may be, my hope is that is it a positive one, and if I can help a little to make that happen… my job is done 🥹

Sending all the love to my community of mums approaching their due dates/ due months… you’ve so got this ❤️

29/09/2026

The third trimester is so often about getting ready for baby… but I think we should also talk about getting ready for you 🤍

The fourth trimester is beautiful, overwhelming, exhausting and completely life-changing; often all at once.

A few things I’d recommend doing before baby arrives:

🥘 Fill your freezer
👙 Get some good variety in your underwear drawer 😅
💤 Don’t worry too much about how poor your pregnancy sleep is
❤️ Spend proper quality time with your husband, partner, other kids
🧘‍♀️ Do the physical prep
🍼 Lower your PP expectations and prepare to embrace slowness

You don’t need to bounce back. You don’t need to keep the house perfect, see everyone, reply to every message or feel like yourself straight away.

Give yourself permission to slow down.

Your job in those early weeks is to recover, rest, feed your baby and bond with this new little being 💫

Prepare for baby - but prepare for postpartum YOU, too. 🤍

27/09/2026

Week 3 postpartum 🤍 Starting to challenge my body a little more, but still very much taking it slow.

This week I’m beginning to challenge my core in different positions and work on building the endurance and durability I need for everyday life and exercise.

But I’m still not standing up to exercise just yet. There’s no prize for rushing the process.

I’m also paying even more attention to pelvic floor relaxation.

As that initial postpartum swelling and inflammation starts to settle, you can sometimes become more aware of symptoms that were masked in those early days - things like haemorrhoids, pressure or mild prolapse symptoms.

That’s why I’m really concentrating on what I’m feeling during the movement AND how my body responds afterwards.

This week, my movement has looked like:
🤍 One day Pilates
🤍 One day walking
🤍 Plenty of rest in between

Postpartum recovery isn’t linear, and more isn’t always better.

We’re looking for the sweet spot between challenging the body and giving it what it needs to heal.

Slowly, consistently, and with lots of listening🤍

FourthTrimester PostpartumJourney StrongMumStudios