It’s generally safe to start gentle exercises like walking, and core and pelvic floor connection exercises within the first 24 hours of a vaginal birth if you feel up to it.

For more strenuous activities it’s best to wait until you have had your postnatal check up at around 6-8 weeks. You will then be guided at a pace that is appropriate for your body and level of strength and fitness.

After a c-section it is recommended to wait at least 6 weeks after birth to begin exercises. Gentle walking and breathing can be practiced before this time if it doesn’t place significant tension on the abdominal muscles around the wound.

Doing too much too soon can interfere with the healing process and increase the risk of diastasis recti or pelvic floor symptoms.

Initially you can avoid exercises that place high levels of tension on the abdomen or high impact exercise that could impact your pelvic floor.

Yes. Your fitness journey focuses on gradually strengthening your core and pelvic floor. This enables you to go back to the exercise or sport you want to do or the live the lifestyle you aspire to.

Additionally, I collaborate with women’s health physiotherapists to address all recovery aspects beyond my expertise as a fitness professional.

There are no restrictive diets on this programme. You will learn to honour your body’s hunger queues and receive guidance on how much – and what to eat – for optimum health.

I will work with you to set goals that are in line with your values, so that we can succeed at building behaviour based habits that will help you reach your long term goals, consistently.

Our initial session will include a movement screen, where I will assess your movement, posture and breathing patterns. This will guide me on what to focus on in your exercise programme. We will also have regular check-ins where we assess your lifestyle and nutrition habits and make small adjustments according to where you are at.

Motherhood is unpredictable. I understand that sometimes life gets out of hand and you have to deal with child sickness etc. In these circumstances I would appreciate if you could provide me with 24 hours cancellation notice so that we can reschedule during the same week.

If you are feeling tired and overwhelmed, I encourage you to come to the session. Don’t worry about the intensity, I’ll tailor the session to focus on rejuvenation and restoration so you will leave feeling refreshed.

Nobody ever regrets doing an act of self-care.

I love what I do and I love learning about it in my free time. I am a MumSafe Trainer, which means that I am a member of a team of fitness professionals who are committed to providing safe and effective exercise for mums. I follow thought-leaders on women’s health topics and I attend webinars and undertake certifications. I have just completed a Pregnancy & Postpartum Corrective Exercise Specialist certification in May 2024 and I have just enrolled on Pelvis Pro. I am also studying a course on Sleep, Stress and Recovery.

During your first month, we set your goals in alignment with your values. Then we agree on small behavioural habits that will lead towards achieving your short or long term goals.

Every week you will track your ability to follow a habit with the idea to make this habit part of your lifestyle, rather than a temporary fix.

Every quarter you can fill out a feedback form that is aligned with your goals to check your progress.

You also have the option to record measurements, such as weight, muscle, photos, diastasis and pelvic floor symptoms, pain, energy, mood and even your menstrual cycle.