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Mother Fitter Aus

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25.01.2022 Did you know..... The expansion of the ribcage causes tidal volume to increase by 30-40% during pregnancy and breathing will be deeper even at rest. Oxygen uptake does increase as pregnancy advances. #pregnancy #pregnant #pregnancyfacts #mum #mumtobe #bumpupdate #oxygen #pregnancychanges #bodychanges #babyonboard #fitmotherfitter

24.01.2022 If you have just had your baby, know that your body has a whole new hormonal profile; it’s adjusting to baby not being in the womb anymore, your lacking sleep and nurturing this beautiful human being that is solely dependent on you. Your posture is compromised and there is some important work to do in those early stages. Yes it’s going to take time but hey! Enjoy the bubble with you and your beautiful baby, take the time that your body needs to recover, and take it day by da...y. Above all else..EMBRACE THE NEW YOU! We want to help you feel strong and confident in your own body again, not to get your previous body back but to love and embrace your new self! If your body is capable of pregnancy and birth it is capable of anything! The Postnatal Fit Course is not far away! Follow us @frombumptobabyandbeyond and keep an eye out for updates! #selfcare #postpartumbody #newmum #mumlife #momlife #postbirth #postnatalrehab #postnatalfitness #postpartum #motherhood #postnatalworkouts #mum #inspo

20.01.2022 Pelvic tilts, pelvic circles and pelvic figure 8’s are great exercises to do during pregnancy and postpartum. Pelvic tilts assist in mobilising the spine, engage the abdominals and the core. Pelvic circles contract and stretch the muscles. Perform during your warmups before you workout and on the off days while your at home watching your favourite TV show. 30-60 seconds of tilts, 30-60 seconds clockwise and anticlockwise for circles, same for figure of 8’s. Continue to breath...e. Level 1: Crook lying Level 2: Four point Level 3: Sitting on fitball #pelvictilts #pelvicexercises #pregnant #pregnancy #pregnancyexercises #postnatal #postpartum #postnatalexercises #postpartumexercises #postpartmbody #newmum See more

17.01.2022 Hey friends! If you haven't been following our new biz please head over and take a look! Our exciting new program is being launched very soon!

16.01.2022 Who here has had a baby and their body doesn’t feel the same after? I’m here to tell you that is 100% normal. I would know because that is exactly how I felt. I want all new mamas to feel strong and confident in their body. It might feel daunting now but YOU CAN regain your fitness, core and overall body strength. Exercise is my thing. It keeps me strong, it keeps me happy, it just makes me feel dam good inside. It has helped me recover from birth and got me back into t...he things I love doing. Everything in my postnatal fit course has been trialled and tested by me personally! It worked for me and it can work for you too. Be proactive about your recovery and dominate your way through motherhood. We have made some exciting new updates to our course so stay tuned! It will be launched through @frombumptobabyandbeyond so be sure you follow us there. Link in bio to Facebook page. X See more

13.01.2022 Exercising during pregnancy brings a few more guidelines to follow. While growing another human being it’s important to remember we aren’t training to improve athletic performance but to maintain or gain some level of fitness and strength in preparation for labour and birth. Think of it as a new training goal while really tuning in and listening to your body. During pregnancy, your heart has to pump oxygen and nutrient-containing blood to you and your growing baby. This may a...lso lead to you feeling more breathless at times but also during low to moderate intensity exercise. (Me waddling in the 3rd trimester lol). Use the ‘Talk Test’, and exercise at a level where you could still hold a conversation. (Don’t hold your breath). And yes! You can surrender to pregnancy! Some days will be better then others and that’s ok. Always remember to LISTEN TO YOUR BODY! See more

13.01.2022 Breastfeeding mums need to replace around 700ml of fluid per day, in addition to their usual water requirements. Because of fatigue, exhaustion and increased energy requirements, it can be easy to sometimes resort to energy dense snacks for that quick energy boost. Remember water intake is important for your hydration status, energy levels and general well being for your organs to function properly. Anything above 2.5-3.5 L per day would be great to aim for. Did you ...know just by losing 2% of the total water in your body, you can also decrease in performance when exercising by over 25%! If you are feeding AND training be sure to hydrate before, during, and after. Tip 1: first thing in the morning drink two glasses of water Tip 2: put bottles of water everywhere you plan to sit and feed #water #hydration #breastfeeding #postnatal #postpartum #postpartumbody #nutrition #h2O #newmum

13.01.2022 We all know life gets busy with kids. Scheduling in appointments, workouts, ‘me time’, catch ups with family and friends. Just one thing... know when to say no, and stop caring what other people think. One of my biggest priorities for myself is my workouts. It keeps my energy levels up, keeps me strong and healthy, and most of all keeps me sane! Your physical and mental health must come first above anything else. Without feeling bad or guilty about it. Your true friend...s and family should be supportive of you and your choices. Understand that this is what you need for you. Focus on what matters, and confidently ignore the rest. You are also #1 mum! My good friend Brooke @bumpoutfitness and I keeping each other motivated Join us for our weekly lives - Active Mums Community. https://www.facebook.com/groups/238600070873964/?ref=share

12.01.2022 If your body is capable of pregnancy & birth it is capable of anything Be confident to train during pregnancy, as a new mum and beyond. Trust your body, listen to it and progress as your body permits. You’ve probably heard this many times before but everyone’s experience is different and we are here to help you along your journey. My two pregnancies felt much the same but my birth and recovery were both very different. ... I bet you have so many questions just like I did right? Being active is important during your journey but it’s also just one piece of the puzzle. My good friend and co-founder Stephanie @marslenchiro at from bump to baby and beyond have brought together some incredible health professionals here in Perth who have helped both myself and so many others. I really wish I met them during my first pregnancy Check it out @frombumptobabyandbeyond Some great information will be shared here and we will keep you posted on our upcoming launch! Our online workshop series is coming your way . . . #pregnancy #birth #fourthtrimester #postnatal #postpartum #postpartumbody #birthexperience #nutrition #physio #healthcoach #fitnesscoach #chiropractor #onlineworkshops #onlineeducation @theholisticreset See more

08.01.2022 Today’s tip: When you have a break today, instead of messing around on the internet, go for a walk outside. Just 10-15 minutes of fresh air and sun can help you feel less stressed and more energetic. #tuesdaymotivation #tuesdaytip #healthymum #activemum #getoutside #mumssupportingmums #mums #happydays #sunshine #energise #fitmotherfitter #break #vitamind #selfcare

06.01.2022 Your basal metabolic rate increases during pregnancy by 20-25% by the fourth month of pregnancy due to maternal increase in service/area size and foetal tissue requirements #fact #pregnancyfact #pregnancy #pregnant #bump #mindthebump #bmr #pregnancychanges

06.01.2022 Within 8-10 minutes of exercise your endorphins (the good feeling hormone) will release. When you don’t feel like exercising, make a commitment of a minimum of 10 minutes. That is just enough time to push through. Don’t have time today? Make the time, you’ll feel good for it

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05.01.2022 *10 guidelines to follow postpartum* 1. Rest as much as you can and get your clearance from your Doctor and Womens Health & Continence Physiotherapist before returning to exercise. 2. Avoid ballistic movements until your cleared to step things up or feel your body is ready to.... 3. Exercise that requires jumping or jarring motions or rapid change in movement (like shuttle runs) should be put off for now. It may also be uncomfortable/sensitive with relaxin still hanging around in the body (Can do for months!). Take it slow. 4. If you are experiencing any signs of pelvic floor issues, heaviness, pain, bleeding, light headedness, heart palpitations, shortness of breath, cease exercise and see your doctor. 5. Hydrate before, during and after exercise, especially while breastfeeding. 6. Always be aware of your postural alignment. 7. Take it slow and listen to your body. Begin with mobility and bodyweight exercises, and lift no heavier then the weight of your baby until your body permits. 8. Pelvic floor and RAD should be checked before jumping back into an exercise program. 9. Wear a comfortable supportive bra and supportive shoes. 10. Your exercise should not hurt or cause pain. If you experience any unexplained symptoms during or after exercise, stop and consult your doctor or physiotherapist. Above all enjoy your workouts xx #fitmotherfitter #postpartum #postpartumfitness #postpartumbody #postpartumworkout #postnatalexercise #postnatalguidelines #newmum #mumsandbubs #mumssupportingmums #mumlife #mom #wednesdaymotivation #exercise #fitness #momswhoworkout #postpregnancybody #postpregnancy #perthmumsandbubs #onlinecoach See more

05.01.2022 #stretching Ideally you want to stretch post workout. Our muscles tend to get shorter throughout our workouts. You will also be warmed up before you go to stretch which is very important. Think of your muscles like chewing gum. You know when it gets all stretchy but still sticks together? If they’re not warmed up you may be at risk of injury (tear/pull). ... Love a good wind down stretch session on a weekend post-walk? Me too! Walking will ensure your warmed up, and remember don’t push to hard. Relax and breathe into each stretch. Our aim is to bring our muscles back to their resting length. Xx #stretch #stretching #whentostretch #cooldown #cooldownstretch #flexibilty #mobility #relax #breathe #onlinecoach #selfcare #motivateyourself #stretches #activemum #happymum #healthymummy

02.01.2022 Woohoo I’m so excited to share that our new program is live!!! INTRODUCING: From Bump to Baby and Beyond - Empowering Women . Our workshop series is here! Woohoo!!!! Our passion for helping women and their families helped us build this amazing platform. We know as mothers we need a support crew. One that provides answers and real results. Based on real people and real experiences. We knew this was something that women needed, and you deserve the best! You deserve the kn...owledge and guidance that will help you do what your bodies are made to do naturally. So much has changed and we understand how confusing this journey can be when you don’t have every piece of the puzzle and are being told a variety of different things. . This series brings together those pieces, collecting the experts you need in one easy-to-access, affordable place. It is JAM PACKED with incredible information! We’ve had so much fun and learnt so much ourselves creating it - now it’s your turn . Join our community inside and you will never look back. We look forward to seeing you in there! . Learn more here: www.22s.com/frombumptobabyandbeyond . Or head to the link in our bio . Lastly, a big thank you to everyone who has supported us in getting this created, it means the world to us! And to our wonderful speakers, we love you . . . . . . . #frombumptobabyandbeyond #B2Bfamily #pregnancy #birth #fourthtrimester #birthcourse #childbirtheducation #pregnancycourse #pregnancyeducation #mumsandbubs #newborn #pregnancyjourney #pregnancysupport #pregnancysupportgroup #pregnancyannouncement #pregnancypractice #perthmums #perthmumstobe #perthmumsandbubs #perthmumssupport #pregnancydiary #pregnancyworkouts #pregnancylife See more

01.01.2022 Toddlers asleep let’s do this!! No need to change into fancy gym gear just drop down and give me 10minutes! Option to double your time with another round of eachMake sure you perform a set on each leg!... Glute bridge x 30sec Glute bridge pulses x 30sec Glute bridge leg lifts x 30sec Slide leg lifts x 30sec Prisoner circles x 30sec Donkey kicks x 30sec Donkey kick pulses x 30sec Fire hydrant weighted x 30sec Plank or Campbell Crunch x 30 sec hold *Allowed 1 minute throughout for transitions between exercises.

01.01.2022 Movement and nutrition are two of the most important things to help mums recover and heal from birth, this also includes the abdominal separation. Something I feel there is so much fear around ‘not getting them back together’. Did you know it doesn’t necessarily have to be! Yes I’m talking macros and micros (make sure you are getting enough protein!). Plus plenty of h20. Also know that the gap doesn’t need to be fully back together to get back into doing the things you want t...o do! One of the things you need is good integrity of the Linea Alba - the tissue that joins these muscles. You can still have a functional life with diastasis. Your deep core needs focus in the early months, including improving how we breathe. You might be someone with good abs but still have back pain and incontinence. It goes much further then just looking at the ab separation. Always go and see your womens health physio first before getting back into an exercise regime. You can find out more on how to train from slow body weight movements to progressions and nutrition in our postnatal fit course. Follow us @frombumptobabyandbeyond for updates.

01.01.2022 As most of you know Steph my good friend from @theholisticreset and I have recently started @frombumptobabyandbeyond - I recently posted this there and we want more of you amazing mamas to know this same thing. So here you go for those incredible mums. Know this.... Mama warriors, Whether you are currently pregnant, in labor or postpartum, fear of the unknown (or known) might feel overpowering at times. But this fear does not own you, it is a part of you and your courage... will bring you through. Your courage is stronger than your fear. You will own this fear and make this day yours. You are a Mama warrior! #fitmotherfitter #mumssupportingmums #mom #warriormama #motivation #courage #strongmum #happymum #yougotthis #newmum #pregnant #warrior #preggo #pregnancylife #staystrong #mums #postpartum #postnatalfitness #inspiration #motherhood #pregnancy #birth #4thtrimester See more