As mums we are all guilty of putting everyone first before ourselves. We’re more likely to make sure our kids, partners, friends, parents, neighbours, pets(?!) are ok before checking in on ourselves and making sure we’re ok. During this never ending pandemic, looking after our own mental health and taking some time out for ourselves has never been so important. If you’re reading this thinking ‘yep this is exactly what I do’ then here are just a few ways on how to focus on yo

Strong glutes are important at any time of your life but particularly when you are pregnant or after having had your baby. Lower back pain is common during pregnancy and this is often due to bad posture stemming from weak glutes. Strong glutes will not only support your pelvic floor but will help stabilise your entire body through all the huge changes it goes through during pregnancy. Once the baby is out, mums spend A LOT of time lifting – their babies up from the floor, bug

Postpartum abdominal wrapping is a bit of a controversial topic in the fitness and rehab world. There are two varying opinions:- 1. Some people believe that using an abdominal wrap or compression garment postpartum can help give the body support after the trauma of birth and speed up the healing and rehab period. 2. Others believe that using an abdominal wrap or compression garment can cause problems for the pelvic floor as wearing them could stop the person from managing the

Ah the pelvic floor. I may just be speaking for myself but I think the majority of us hadn’t really given our pelvic floor much thought until we became pregnant and were told to make sure we were doing our daily kegels. For those who still may not be aware of what the pelvic floor actually is, what it does and why it’s important, here’s a little more info. So the pelvic floor is a group of muscles that stretch like a hammock from the pubic bone at the front, to the coccyx (ta

Welcome to the first Monday of a brand new year! Personally I love the start of January (weird I know.) For me the start of a new year feels like you’ve been given a fresh slate, and (even with the current situation) I’m optimistic for the future. I realise I’m probably in the minority with this one, so if you’re still feeling like you’re in that post-Christmas slump, perhaps these following tips will help ease you out of it. Get moving, whether it’s a walk or a workout. If y

When you consistently eat more calories than your body needs, the extra calories are stored as fat. If weight loss is your goal then for you to be successful you must create a calorie deficit. However this doesn't mean you have to go on a crazy restrictive diet. There is no need for you to cut out all the foods and drinks that you love. There are lots of ways of making simple changes that will make a big difference. For example swap:- cappuccino or latte for a white (or ide

Exercising when you're pregnant can feel a little daunting as many mums-to-be can be a little unsure of what they should and shouldn't do. However there are so many benefits to exercising during pregnancy such as:- 🤰🏿improving your posture 🤰🏼reducing your risk of gestational diabetes 🤰🏾preparing your body for labour 🤰🏻helping to decrease aches & pains Studies have shown that prenatal exercise also has great benefits for babies too including:- 👶healthy birth weights �

We know during pregnancy and post birth we’re meant to do our pelvic floor exercises. But for most women they’re something they only remember to do when they hear the words, ‘pelvic floor’ or ‘kegels’ (you’ve just started squeezing as you’re reading this, am I right?!) But these exercises are extremely important for:- ✅ Strengthening the pelvic floor muscles ✅ Reducing the risk of incontinence ✅ Maintaining a strong core as they’re connected to your abs and lower back ✅ Reduc

6 weeks after giving birth? 6 months? Maybe a year? Everyone has different opinions but I believe if you’ve had a baby you’re classed as postnatal forever. And this is nothing to be scared about. This does not mean that if you’re experiencing common after effects of pregnancy/birth like pelvic floor dysfunction or a weakened core, that your body is going to stay like that forever. There is no reason why a postpartum body can’t (with time) be fitter and stronger than it was pr

After having a baby, maintaining a nutritious diet that includes lean protein, whole grains, fresh produce & of course water, is vital for healing and recovery because:- 🍏The food we eat is literally the building blocks the body uses to repair muscles and tissues 🍏What you eat can affect your energy levels and mood. 🍏If you’re breastfeeding, you’ll need adequate nutrition so your body won’t deplete your own nutrient stores in order to make breastmilk It can be tricky tryin

The weeks and months after having a baby can be an incredibly isolating time. Statutory paternity leave is only 2 weeks long, so the majority of new mums only have help for a very short period of time before their partners have to return to work. After having my first child, I remember feeling really overwhelmed after my husband went back to work - a mixture of exhaustion from the relentless nights of broken sleep and a constant low level bubbling of anxiety because I didn’t