You’ve created a beautiful little mini-human.
With a little one to cherish and take care of, you must take care of yourself too.
After having a baby, the type of exercise you do needs to be different. During pregnancy the muscles of the abdominal wall and pelvic floor were stretched to accommodate your growing baby. After giving birth, the muscles of the abdominal wall and pelvic floor really need specialist work to reduce the risk of diastasis recti (separation of abdominal muscle), herniation and prolapse. It takes time, but the rehabilitation process is vital to get you moving well and strong again so you lift, change, carry and move with your baby as they will inevitable get heavier with time!
All the exercises I prescribe in the postnatal 12 months are rehabilitating for your core and pelvic floor. I teach you how move functionally (which means movement you do everyday); this includes sitting & standing, bending to extend, pull, push, walk, rotate; which our bodies do every day. I’ll teach you how to move while holding your baby and how to pick up & put down whilst reducing the risk of injury. Once you have leant how to incorporate this into your daily movement patterns, you’ll be amazed at how quickly your body changes.
I’m not talking about bulging biceps, I’m talking about being strong enough to confidently move and lift as a mother. In terms of what happens after a 6 week course with me, that’s up to you! Listen to your body, and I can provide specialist guidance on what types of activity would be suitable for you. I run continuation classes for cardio and resistance training.
Remember, leaking is common, but it shouldn’t be considered as normal. There is much you can to combat a weak pelvic floor when you learn how to train it properly and use it when you move.
Mama-lifestyle and movement package.
I offer a 1:1 bespoke service which includes 6 x 1hour training sessions, a weekly phone call, weekly goal setting, nutrition advice (send me your food diaries!), stress control methods, sleep strategies and lifestyle advice on how to look after yourself as well as your baby. Not for the faint hearted as this goes deep, we analyse these aspects of your life and devise strategies on how we can make things easier and happier for you. This really has the power to improve your life. Please contact me for more details. £330 for a 6 week block of sessions.
Classes in the community
Alternatively, I offer classes. I work with a maximum of 8 in each class which gives me plenty of time to assess each individual and provide feedback. This comes with some homework should you choose to complete it! I teach you how to lift your baby in and out of the car, bend down to change at awkward heights (not everywhere is a convenient changing table height), hold & feed, walk with a sling, place your baby in and take out of a cot and many other movements all whilst keeping your back safe, pelvic floor & abdominal wall connected and feeling strong. I never ask you to lift your baby during classes, I have equipment instead.
We also discuss strategies and ideas regarding nutrition, stress control and lifestyle choices. Self-care is just so important. A 6-week course is just £69 and you can work with me at Community Wise in Old Town or the Natural Fitness Centre on the seafront.
Classes are a great way to meet other mums and to share ideas and stories. You are welcome to bring your baby but they remain your responsibility at all times. Otherwise if you are able to get childcare and an hour to focus entirely on yourself, I would highly recommend it!! Looking after you needs to be a priority, you can not pour from an empty cup!
Qualifications, Insurance and Professional Membership
When you work with me, you can be reassured that I am a fully qualified personal trainer. As a specialist in women's health and fitness, I'm a graduate of Burrell Education - the leading educator in how women's body move and how to strengthen it.
You can train with me in confidence that I understand how your body works.