Strong Mums: Mums and Bubs Fitness, Gosford in East Gosford, New South Wales, Australia | Fitness boot camp

Strong Mums: Mums and Bubs Fitness, Gosford

Locality: East Gosford, New South Wales, Australia

Address: Lion's Park, Mason's Parade 2250 East Gosford, NSW, Australia

Website: https://www.strongmums.com

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• Fitness boot camp
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25.01.2022 Low impact exercise never has to be boring! As well as safely and progressively restrengthening your amazing mum body, you’re guaranteed to have a giggle with other mums at Strong Mums! Our new Monday class in Holgate is quickly filling up with only a few places left. ... If you’d like to get in before the end of the year, follow the link in my bio and book your spot!

25.01.2022 Places available at Strong Mums for 2021! We’re currently absolutely full to capacity here at Strong Mums but a few places will soon be up for grabs at Strong Mums for the start of 2021! Keen to try us out? Trial weeks officially open 11th Jan for 3 weeks only! Follow the link in my bio to book now for January 2021

24.01.2022 Myth busting time: You don’t need to see a women’s health physio if you don’t have any problems Your body goes through HUGE changes during pregnancy and birth and some lasting effects can be asymptotic (for example, mild prolapse or weak connection with pelvic floor muscles).... It’s not until you reach menopause that issues that started off as asymptotic eventually become symptomatic, by which time it can be more challenging to fix. You may even experience lasting effects of having children but not know that pregnancy and childbirth were the instigator. For example, changes in posture or weakened muscles of the pelvis start to cause niggles and pain when you start loading g up that barbell for your squats. A women’s health physio will do so much more than tell you to do kegals. Even if you don’t think that you have any symptoms of having a baby or don’t intend to return to exercise postnatal, I’d highly recommend seeing a women’s health physio around the same time as your 6 week post natal follow up. No matter how long ago you had your baby it’s never too late to book and appointment. Strong Mums works in collaboration with many amazing Women’s Health Physios on the coast to ensure that mums return to exercise confidently and safely. Get in touch if you’d like help in finding a physio near you. Head to strongmums.com to book your trial week

24.01.2022 Giving birth is one of the most physically demanding experiences we are likely to endure whilst our body is in the most de-conditioned state it’s ever been in. Our body changes dramatically in order to bring our little ones into the world and it therefore takes time and patience to rebuild our foundations and strength from the inside out. I always recommend seeing a women’s health physio for guidance when it comes to birth related injuries or returning to exercise.... I also recommend finding a mums fitness professional who knows how to help you in safely restrengthening your pelvic floor and abdominal wall so that you can start to become fitter and stronger than ever before (and stay that way for life!) Trial weeks at Strong Mums run 13th-26th October There are currently only three places left to fill in our classes. If you’d like to try our classes for a week to see if they’re a good fit for you and your little one book now at StrongMums.com/book-trial-week .

23.01.2022 Do you experience a lighter, happier mood due to family life running smoothly (the kids eating without fuss, going to bed on time and no arguments) or do things run a little smoother because your mood is brighter and lighter? Personally I think that it’s probably a bit of both. But as a busy mum it can feel impossible to find the time to do things that will boost your mood. So, Here are a few of my favourite simple ways to help boost your mood when you’re a busy mum:... Take some slow, controlled breaths. By slowing down your exhalation you stimulate the vagus nerve, allowing a more restful state. Try this, inhale for the count of three, exhale for the count of six. Repeat 3-4 times. Eat nutrient dense foods 80% of the time. There’s not one superfood that will magically lift your mood, you need a wide range of nutritious foods. Eat the damn chocolate! Allow yourself the joy of slowly eating a few squares of dark chocolate. Studies* suggest that the nueroprotective of cocoa flavanol actually induce positive effects in mood Exercising (plus talking and giggles) with mum friends will set you up for the rest of the day, even if it’s just a twenty minute walk. Come and experience our supportive and friendly Strong Mums community for yourself. Trial weeks are still running but places are limited. Head to strongmums.com/book-trial-week to book your trial soon * REF: Nehlig, A. (2013) Be J Clin Pharmacol. Photo location: @centralcoastphysiolates

23.01.2022 Social Isolation and Motherhood When I had my first baby I felt the isolation almost as soon as I left my job for maternity leave. I went from interacting, laughing and connecting with friends and colleagues every day, to not talking to anyone for days, with the exception of my hubby and the person supervising the self-checkout in Woolies (thank you, unexpected items in bagging area!). I remember counting down the hours until hubby would get home so that I would have anot...her person to talk to And this was before our baby had even arrived! I felt as though I’d already lost a little of my identity... .................... In my latest article for @bodybeyondbaby I share my own personal experience of isolation as a mum, practical actions you can take to feel less isolated and some useful resources if you need to reach out for support. Follow the link in my bio to read the full article.

23.01.2022 Meet Nicole, mum of 1 Here she shares with us what #nomoreprebabybody means to her... For me, postpartum has really been about finding grace in overwhelming change, and that applies to my body too. Much as I did when I was swimming through my pregnancy, I’m trying to focus on what my body can do (and how amazing it is) rather than how it looks. Granted it’s a lot harder without a cute bump to Instagram... but this is my challenge finding grace and acceptance in my post b...aby body. To join our mission take a photograph of YOURSELF, alone, with your kids or friends wearing something that represents this message for you. Add the #nomoreprebabybody hashtag written on your body, your clothing or digitally in the image. Tag @bodybeyondbaby and share with us (and the world) that there is no one size fits all when it comes to our mum bodies and that we are all BRAVE, STRONG and ENOUGH. We are all in this together and we can create real change!

22.01.2022 You’re looking amazing, you don’t even look like you’ve had a baby! Why is there so much value placed on not showing signs of having a baby, after just having a baby? Where’s the praise for growing, birthing, nurturing and feeding a baby? ... Let’s change this! Starting tomorrow, as part of the @bodybeyondbaby affiliate team, I’ll be sharing our #NoMorePreBabyBody campaign for 2020. If you’re close to Gosford you can join me in my FREE Super Saturday workout on the waterfront, 5th Dec, 9:30-11am. We’ll be saying farewell to the pressures of getting our pre baby body back and celebrating our amazing mum bodies with exercise, morning tea, connection and some laughs! Bring a friend, sister, mum, cousin or even your Nanna! Register your place in our Facebook event page or head to www.StrongMums.com/no-more-pre-baby-body-2020

21.01.2022 100% agree! I do it frequently Thanks for the giggle @themummycoach.co.uk

21.01.2022 When someone you care about is struggling it can be really hard to know what to say. You don’t need to fix everything for them, but the right words can really show them that you’re there to support. This week, PANDA are sharing some helpful responses that you can offer people who are struggling. For more information, support and someone to talk to, head to panda.com.au

21.01.2022 How To (and why you should) Strengthen Your Triceps Mamas As mums we do A LOT of lifting, picking up and carrying. That’s a lot of work for your shoulders and upper back (Ever felt tight and tired in your upper back from carrying the kids? Yep, it sucks). Strong triceps (the smaller muscles on the opposite side of your arm to your biceps) help you support the movement in your shoulders and upper back as well as increase our range of motion- much needed for those quick gra...bs of toddlers making a dash for it! When you strengthen your triceps bear the following in mind: It’s a small muscle, so adjust the weight you lift with accordingly. If you’re standing whilst doing tricep extensions, can your pelvic floor still function with your arms in the air? If not, try a seated position to help support your PF. As with any other exercise that increases intra abdominal pressure, exhale as you exert force. If you’d like more support and guidance in safely becoming a stronger mum head over to Facebook and join my new private support group: Central Coast Mums Fitness and Wellness. I’ll be sharing my coaching tips, nutritious family friendly recipes, sharing workouts, running live webinars and more! Search for Central Coast Mums Fitness and Wellness Group in the Facebook app or follow the link www.facebook.com/groups/centralcoastmumsfitnessandwellness

21.01.2022 What you learn at Strong Mums: How to reconnect with your pelvic floor How to engage your deep abdominals Why it’s so important to restrengthen these muscle groups... How to lift weights correctly with good deep abdominal and pelvic floor engagement How to safely return to the type of exercise you did pre-pregnancy How to make use of a women’s health physio service How to love your post baby body How to love moving and exercising your amazing body! What you won’t learn at Strong Mums: How to get your pre baby body back How to fit back into your pre pregnancy jeans ASAP How to put restrictions in your diet to lose weight Places are filling up fast! If you’d like to skip the waitlist, make sure you get in sooner rather than later in booking a trial week and claiming your spot! Head to strongmums.com/book-trial-week to book

20.01.2022 Come and train under the guidance of a MumSafe trainer. Trial weeks start 11th Jan to 5th Feb. Book through strongmums.com/book-trial-week, but hurry, places run out quickly!

20.01.2022 As mums we have so many experiences in common but our pregnancy and birth stories differ greatly. Not one woman’s story is exactly the same. And not only that, we all experience these events differently one mum may experience her vaginal birth as smooth sailing and uncomplicated yet another mum who had a similar delivery may experience the event as scary and traumatic. Trauma can occur from how a mother feels about the result of her experience, regardless of what medically... happened during childbirth. Learn more about birth trauma support at Panda.org.au @pandanational #pandaweek2020

20.01.2022 Well this is a little bit exciting! Strong Mums made it into last week’s issue of Central Coast Community News! I was so proud to have stood side by side with 16 other mums last Saturday as we said NO to the pressures of getting our pre baby body back! #nomoreprebabybody If you’d like to join our supportive community of strong, healthy mums, book your trial week for our new term in January! StrongMums.com/book-trial-week

20.01.2022 Toning up vs building muscle What’s the difference? The short answer- there’s no difference. There are a lot of different terms thrown around when we talk about our health and fitness. Increasing muscle tone and increasing muscle strength are the same thing... You do specific resistance exercises with the goal of strengthening your muscles.... How much you want to increase your strength by is up to you, but remember, always train to your weakest link. For example, if you want to tone/build bum muscle but you have significant abdominal separation, then addressing your deep abdominal strength is the first step before loading up the barbell and doing heavy back squats to build your glutes. We have a few spots available at Strong Mums from 11th Jan! They get snapped up pretty quickly so ic you don’t want to miss out and would like to see what we’re all about book your trial for Jan 2021! Head to StrongMums.com/book-trial-week

20.01.2022 5 Areas You Should Focus On Strengthening After Having A Baby The type of exercise you do after having a baby should differ from what you did pre-pregnancy. Not only is your body gradually healing, but you now move it and hold it in a different way... 1. Mums commonly have an altered PELVIC FLOOR tone after pregnancy and birth, regardless of whether your birth was vaginal or c-section. This affects the type of exercise you should be performing, such as high impact and heavy... lifts. 2. The strength of your DEEP ABDOMINALS often needs building up again, which means lots of mat work to reconnect with the synchronisation of your deep abdominals, breath and pelvic floor. It may feel boring, but it’s a necessity if you want to start increasing your load in basic movement patterns. 3. It’s pretty common to have weaker GLUTES after having a baby due to your posture during pregnancy and prolonged periods of sitting. Restrengthening your glutes (whilst not overloading the pelvic floor and abdominals) is a great way to ease back pain and improve your posture. 4. You may find that your UPPER BACK & SHOULDERS start to round from all the feeding, rocking, carrying and looking down at your little one. Simple shoulder exercises (such as rows) and stretches can be really effective in helping to restrengthen your upper back. 5. It’s super common to have tight CHEST MUSCLES, which go hand in hand with weakens shoulders. Incline push ups and chest stretches will help to rebuild chest strength, which helps in lifting up your little ones as they get heavier. If you’d like to start restrengthening your amazing mum body under the guidance of a mum’s fitness specialist (hi, hello there ) check out my new class located at @centralcoastphysiolates in Holgate. It’s a 6 week program starting 9th November, 9:30-10:30am. You can register your interest at StrongMums.com/holgate-classes or send a message to request further details

19.01.2022 Gearing up for 2021 training to start and I can’t wait! Book your trial week mamas, places fill up quickly! Head to StrongMums.com/book-trial-week

19.01.2022 Step ups are your glutes’ BFF A strong bum isn’t just for show, it’s super important in supporting your pelvic floor functioning in three ways: Helps you stand with better posture, and better posture allows your pelvic floor muscles to function.... Helps to take some of the load when walking up hill or stairs, meaning less strain on the pelvic floor and abdominal wall. Strong and supple glutes also help with hip stability whilst walking, running or through basic movement patterns (squats, lunges, etc.) Be aware of being a bum-clencher when you’re standing though (usually cooking or washing the dishes is a prime opportunity for glute clenching!). Strong glutes need to be supple as well as strong, so over-tight or over-worked bum muscles won’t serve you well. We have a few spots becoming available at Strong Mums from 11th January To book your trial whilst the spots are available head to StrongMums.com/book-trial-week... but hurry, they get snapped up pretty quickly!

19.01.2022 Don’t Miss Out!!! Trial weeks spots for week 1 of trials (11th-15th Jan) are already fully booked! Strong Mums’ trials are open until 5th Feb. ... Spots tend to get booked up quickly, so if you’re just a teensy bit interested to experience what Strong Mums is all about, book yourself a trial: www.strongmums.com/book-trial-week

19.01.2022 Have your reasons for exercising changed since having children? For me they most definitely have. Before children I exercised to look good, to be a certain size and to have licence to eat more over the weekend.... Since having children I don’t associate the way I look or my size with exercise and I definitely don’t use exercise as a measure of how much food I’m allowed to eat (makes me shudder just thinking about it!) I exercise now to feel mentally and physically well, to keep my body healthy and strong enough to race around with my children and to show them that exercise is a normal and fun part of life. What are your reasons mama?

18.01.2022 This morning we swapped the views of Brisbane Water for the beautiful green paddocks in Holgate Today was the first of our new classes located in Holgate in collaboration with the beautiful team at @centralcoastphysiolates. Some mamas already knew each other, other mamas arrived not knowing anybody else, but everybody left with new friends, a smile on their face and a glowing sheen of sweat! ... If you’re a mum in a suburb close to Holgate and would like to learn how to restrengthen your amazing mum-body safely and effectively, there’s still time to join our classes for the remaining 5 weeks of term! Follow the link in my bio or DM me for further details

17.01.2022 there are only three spots remaining at Strong Mums for the remainder of 2020 If you’ve been thinking for a while now of trying out some of our classes, now is the time! Trial weeks officially start 13th Oct. once we are full to capacity we’ll open the waitlist, and let’s face it, nobody enjoys waiting on the waitlist! ... So, don’t miss your chance. Book your trial to see if our classes and community are a good fit for you and your little one. You can get more info and book your trial at StrongMums.com

17.01.2022 FREE FOUR WEEK CHRISTMAS TRAINING PROGRAM STARTS TODAY! Would you like a little help to stay motivated and moving over the Christmas break? In collaboration with @BodyBeyondBaby, I have a COMPLIMENTARY four week training program, just for you!... The program is delivered via email and designed to encourage you to start and/ or keep moving over Christmas. You will receive: * Safe Return to Exercise guidelines for mums * A new do-at-home program each week including a resistance workout and suggested cardio plan * An exercise library * Weekly check in emails to see how you are going This is NOT a weight loss program or given to you to burn off those Xmas indulgences. It’s to keep you moving and feeling great! Emails will start landing in your inbox SUNDAY 20th DECEMBER (today!!), which will include a home workout plan. To sign up follow the LINK IN BIO and tap on FREE RESOURCES MERRY CHRISTMAS! xx

17.01.2022 I’ve never been a fan of New Year’s resolutions. Deciding to do or not to do something as of January 1st often leads to failure, resulting in disappointment. Don’t get me wrong, I’m all for personal development and growth but it needs to come from a place of self love, respect and with a clear understanding of WHY you want to achieve something. This month I’ll be helping my strong mums set some realistic and achievable goals and help them to dig deeper into their why.... If you’d like to join our supportive, motivating and friendly tribe of mums and start making life-long healthy changes, book your trial week with us! Head to StrongMums.com/book-trial-week

17.01.2022 FREE Event for Central Coast Mums! Join us Saturday 5th December, 9:30am for our #NoMorePreBabyBody Super Saturday workout and morning tea! Say goodbye to guilt and shame and say hello to strength, confidence! Celebrate your amazing, capable and strong mum body with a fun workout followed by morning tea.... Bring your mum friends, your sister, cousin, Aunty or mum! The more of us who get involved the louder we can shout against the pressure of getting our pre-baby body back! Follow the link in my bio or head to the Strong Mums’ Facebook event page to register. When? Saturday 5th Dec, 9:40-11am Where? Lion’s Park, Gosford Waterfront (in between the Sailing Club and Gosford Olympic Pool). What? A fun workout with plenty of giggles, sweat and connection with local mums followed by morning tea

17.01.2022 Five tips for exercising with your little ones by your side I’m not going to lie to you, exercising with your kids by your side isn’t always easy. However, as mums, we often don’t have much of a choice; It’s either exercise with them clung to your leg or don’t exercise at all. If you’re planning on keeping your body moving over Christmas with the kids at home here are some tips that will hopefully help:... 1) Set aside extra time to do your workout because interruptions are guaranteed (cuddles will be needed, snacks to be opened, bottoms to be wiped, etc). 2) When you are interrupted, take a breathe, do what you need to do then carry on with your workout. Don’t call it quits. 3) Count your reps rather than working for time. If you’re going to be interrupted then you can easily pick up where you left off if you count your reps. 4) Let your little ones join in if they’re old enough. Give them a resistance band too. If they’re small enough, use them as resistance in your squats or lunges. 5) Give yourself credit for whatever exercise you do, whether it was the full workout you intended or just 10 minutes. Acknowledge that you did something, which is better than nothing. Trial weeks are open 11th Jan-5th Feb and are already being booked up. Don’t miss out! Register for your trial week through the link in my bio

17.01.2022 Meet Tanya! Here she shares her #nomoreprebabybody message... "#nomoreprebabybody to me means loving my body for all it does not for what it looks like and for finally beating my disordered eating. For my kids to see me eat the chocolate and the birthday cake for them to see this is healthy because balance is what makes it healthy not being restrictive and focusing all your energy on losing weight. A little over year ago my 6yr daughter saw me getting ready to go for a ru...n and her first response was mum I want to come too, I want to be like you, I want to lose weight. Now she says I want to be strong and fast like you mum. Teaching my children beauty is from within our bodies change through every stage of our lives and that is more than ok." To join our mission take a photograph of YOURSELF, alone, with your kids or friends wearing something that represents this message for you. Add the #nomoreprebabybody hashtag written on your body, your clothing or digitally in the image. Tag @bodybeyondbaby and share with us (and the world) that there is no one size fits all when it comes to post baby bodies and that we are all BRAVE, STRONG and ENOUGH. We are all in this together and we can create real change!

16.01.2022 Stephanie shares her #nomoreprebabybody story "I lacked confidence as a new mum due to my appearance. Previously I had a flat tummy and toned body. My body changed; I had a permananet tummy pouch and strechmarks, I just couldn't change it and really missed my pre baby body. One faithful day, I snapped out of my pity party and became responsible for my own sense of wellbeing. I made conscious changes, started to build my confidence and began to feel good again about my fitn...ess and how I looked. I now realisd I haven't lost my identity to motherhood. I experienced some changes which I now understand is normal for every mum. I can still feel beautiful and have learned to adapt my style to flatter my body now. My body bore the badges of someone who fought hard to bring a life into this world and I now honour that". To join our mission take a photograph of YOURSELF (it can be alone, with your kids or friends. You can wear something that represents this message for you) with the #nomoreprebabybody hashtag written on your body, your clothing or in text added to the image. Tag @bodybeyondbaby and share with us (and the world) so you can be represented. Help us in showing more and more women that there’s no one size fits all and we are all BRAVE and STRONG and ENOUGH. We are all in this together and we can create real change! @bodybeyondbaby #bodybeyondbaby

16.01.2022 ONLY 3 SPOTS REMAIN FOR 2020 Don’t miss out! Trial weeks are open from 13th-26th Oct. Book yours now at StrongMums.com/book-trial-week ... See more

16.01.2022 Replacing chips with kale chips this Christmas... Want my advice? Just don’t Chips are a sometimes food (they’re also delicious!). Eating them occasionally will not have any significant impact on your health, weight or shape. Just enjoy them.... Kale is a leafy green veg that can be eaten every day. Eating dark green veggies such as kale is extremely beneficial to many areas of your health. They are very different foods! This Christmas, enjoy a few chips every now and then rather than depriving yourself. Eat kale chips if you love eating kale chips (because they too are delicious!) or if you have a bunch of floppy kale in the fridge that needs using. But don’t eat them because you’ve not allowed yourself chips! Head over to the Central Coast Mums Fitness and Wellness Facebook group for easy peasy instructions on how to make kale chips. Search for the group in the Facebook app or head to Facebook.com/groups/centralcoastmumsfitnessandwellness

15.01.2022 It’s no secret, we love our boxing sessions here at Strong Mums! Being able to hit that boxing pad hard and fast releases stress, relieves tension, allows you to focus on what your hands are doing and is ALWAYS good (sweaty) fun! There are two spots left in our new Monday class, at @centralcoastphysiolates, Holgate. Classes comprise of resistance training and low impact cardio. ... Follow the link in my bio for more info and to register your spot!

15.01.2022 Three days to go until we’re back at training! If you’re just a teensy bit keen to start strengthening your amazing mum bod from the inside out, book your trial week through strongMums.com/book-trial-week

15.01.2022 Trial weeks for term four are officially open from 12th-26th October! With only a few Strong Mums places left, it’ll be first come first served. So,if you’ve been wanting to start safely increasing the strength and health of your amazing mum body book your trial at StrongMums.com/book-trial-week.

14.01.2022 Yes, it ‘s all about balance, but balance isn’t feeling guilty for what you’ve eaten or drank over the past the few days and exercising in attempt to reverse it. Instead, move your body to make yourself feel energised, strong and happy! Remove food and guilt from the equation and it all becomes so much more simple

14.01.2022 THREE THINGS THAT MOST MUMS ARE NOT TOLD... 1) Our body changes dramatically in order to bring our little ones into the world and it takes TIME, PATIENCE and KNOWLEDGE to rebuild our foundations and strength from the inside out. 2) Whether you intend to exercise or not after having a baby, I highly recommend seeing a women’s health Physio for a postnatal assessment in addition to your GP 6 week check up. Some birth injuries are asymptomatic until we reach menopause, by wh...ich time it can be more difficult to fix. 3) If you do intend to return to exercise after having a baby I recommend finding a mums fitness professional who knows how to help you in safely restrengthening your pelvic floor and abdominal wall so that you can start to become fitter and stronger than ever before (and stay that way for life!) Trial weeks are open until 5th Feb at Strong Mums. To find out how we can help you to restrengthen your amazing mum body book your trial through strongmums.com/book-trial-week

14.01.2022 As fitness professionals we must change our language and not use get your pre baby body back as a goal. Tomorrow (5th December) Strong Mums will be hosting a Super Saturday event for the #NoMorePreBabyBody campaign! It’s absolutely free and is a great opportunity to celebrate what your wonderful body can do as a mum! Let’s push back against the pressures of bouncing back! We start at 9:30am with a fun workout, followed by morning tea, cold drinks and lots of laughs wit...h fellow mums! Bring a friend and come join us! There’s still time to register your spot through our Facebook event page or at strongmums.com/no-more-pre-baby-body-2020

14.01.2022 Getting Your Pre Baby Body Back Truth bomb alert... you’re not meant to get it back. That’s not what Mother Nature intended. Your body is meant to look different because it IS different. ... As a member of the Body Beyond Baby Affiliate team I’m SUPER proud and excited to be part of the No More Pre Baby Body campaign 2020! Over the next few weeks we’ll be celebrating the beautiful diversity of post baby bodies. Get ready to feel inspired and even more proud of your amazing mum body! #nomoreprebabybody #nomoreprebabybody2020 #bodybeyondbaby

14.01.2022 Pre-baby body vs pre-baby identity. Is there a difference? In my opinion, absolutely. Whilst I encourage you to move away from getting pre baby body back as a goal, I think it’s really important to reconnect with parts of your pre-baby identity. Motherhood is a tough gig, both physically and emotionally. Remembering to do the things that make you you, such as exercise, is a really important part of physical and emotional self care.... When returning to exercise, I highly recommend: Attending a women’s health physio appointment, even if you feel fine. Finding an accredited mums fitness professional to help you safely return to exercise. Being kind and patient with yourself. Some days your little ones let you workout, other days all they want is mommy cuddles. Strong Mums has a few places available in January. Our trial weeks run from 11th Jan to 5th Feb. to book your trial follow the link in my bio

14.01.2022 Pancake butt and Glute bridges... Do you feel that since having children you’ve ended up with a very flat bum (pancake butt)? There are several reasons for this: Posture changes during pregnancy, meaning we use our glutes less. Our posture doesn’t always return to pre-baby , sometimes we need the correct exercises. during the postpartum period we tend to sit down a lot (not relaxing, I’m sure you’ll agree!) feeding, cuddling, patting and rocking. This does not help to re...strengthen our derrière! Pelvic floor tone and function can impact posture and the shape of our bum. Hormones. As we get older we store less fat in our bum, giving it a less rounded appearance. Whilst I can’t help with getting older, I can help in restrengthening your glutes. Glute bridges are such a great exercise to add to your workouts. They don’t add extra downward pressure to the pelvic floor, so suitable if you have pelvic organ prolapse or pelvic floor dysfunction. They’re pretty versatile too- you can add weights, move your feet closer or further away from your bum, use an elevated platform (like the sofa) or progress to single leg bridge raises. We have a few spots available at Strong Mums in January! Trial weeks start 11th Jan. they get booked up pretty quickly so if you’re keen to try us out book now through StrongMums.com/book-trial-week

14.01.2022 Pregnancy and birth are some of the most physically demanding experiences we are likely to endure as a woman, all whilst our bodies are in the most de-conditioned state they’ve ever been in. Our body changes dramatically in order to bring our little ones into the world and it takes TIME, PATIENCE and KNOWLEDGE to rebuild our foundations and strength from the inside out. Whether you intend to exercise or not after having a baby, I highly recommend seeing a women’s health Phy...sio for a postnatal assessment in addition to your GP 6 week check up. If you do intend to return to exercise after having a baby I recommend finding a mums fitness professional who knows how to help you in safely restrengthening your pelvic floor and abdominal wall so that you can start to become fitter and stronger than ever before (and stay that way for life!) There are still a few spots left in our NEW Monday class at @centralcoastphysiolates, Holgate, on a Monday 9:30-10:30. Head to StrongMums.com/holgate-classes to find out more and book your spot!

13.01.2022 FREE Super Saturday event, 5th December, 9:30-10:30am, Lion's Park Gosford (in between the Sailing Club and Gosford pool)! #nomoreprebabybody Join me in saying no to the pressures of getting your pre baby body back. This Saturday I am hosting a free event to celebrate the amazing things our mum bodies can do and to push back against the pressure to bounce back or return to our pre-baby self. Our worth should not be wrapped up in our size or weight. Yes, our bodies have chan...ged since having babies, but that's ok, because our mum-bodies are strong and so much more than just a number on the scale or a dress size! We'll have an awesome little workout at 9:30-10:30 (all fitness levels catered for) followed by morning tea, cold drinks and some great laughs with fellow mums afterwards. Let's get as many mums as possible involved in this campaign- invite your mum friends, your mum, sister, aunty, niece... the more people we have involved on Saturday the better (within COVID social distanciing boundaries, of course!). Kids are more than welcome, we'll be right next to the play park, and there'll be plenty of snacks! If you would like to attend this event you can register in the Strong Mums Facebok event page or through my website: strongmums.com/no-more-pre-baby-body-campaign-2020. Can't wait to see you there! xxxx

13.01.2022 As always, it’s not as clear cut as this. No matter how long ago you had a baby, time is not an indicator of what level you should be training at. For some mums, their body heals naturally (or through appropriate rehab) over time, and so yes, four years on they probably are fine to do high impact exercise. For other mums, their body may not have returned to functioning as it should over time. Therefore, four years on, their pelvic floor may still not be functioning as it sh...ould and they may still not have good abdominal wall control (which is NOT helped by doing more sit ups). My advice? Book in to see a women’s health physio if you’re a mum who is returning/has returned to exercise and you’ve never had a women’s health physio assessment before. Why? Longevity. You can be asymptomatic with pelvic floor dysfunction (for example, a mild prolapse or abdominal separation) and with years of heavy lifting or high impact exercise it certainly won’t get better (worst case, it can worsen, meaning you’ll be advised to stop). Found this helpful? You can get more trustworthy advice, tips and inspiration in my Facebook group Central Coast Mums Fitness and Wellness

13.01.2022 I love this from @bodybeyondbaby! Your worth is not wrapped up in your size, shape or weight. It’s unfair to hold your pre-baby body standards to your post baby body. ... Love what your body has done and what it can do now. You, mama, are amazing and so much more than just a dress size.

12.01.2022 This is me, standing proud in my post baby body. My tummy isn’t as flat as it used to be, my hips are wider, my boobs have changed from breastfeeding two babies and I have an umbilical hernia. And you know what? I’m stronger, fitter and more healthier now than I was before I had children. I’m not bothered about my size or my weight. My focus is on being able to run with my little ones on the beach, pick them up and swing them around effortlessly and teach them by example what... it means to love the body they’re in! So I say #NOMOREPREBABYBODY! To join our mission take a photograph of YOURSELF, alone, with your kids or friends wearing something that represents this message for you. Add the #nomoreprebabybody hashtag written on your body, your clothing or digitally in the image. Tag @bodybeyondbaby and share with us (and the world) that there is no one size fits all when it comes to post baby bodies and that we are all BRAVE, STRONG and ENOUGH. We are all in this together and we can create real change!

11.01.2022 When it comes to mum-life and our mood, I feel that it’s a kind of a chicken or egg scenario... Do we experience a happier mood due to family life running smoothly (the kids eating without fuss, going to bed on time and no arguments) or do things run a little smoother when our mood is brighter and lighter? I’m sure you’ll agree that it’s probably a bit of both.... But as a busy mum it can feel impossible to find the time to do things that will boost our mood. So, Here are a few of my favourite, non-extravagant ways to help in boosting your mood when you’re a busy mum: Take some slow, controlled breaths mama. By slowing down your exhalation you stimulate the vagus nerve, allowing a more restful state. Love chocolate? Allow yourself the joy of slowly eating a few squares of dark chocolate. Studies* suggest that the nueroprotective of cocoa flavanol induced positive effects in mood Exercising (and talking and laughing, of course) with mum friends with your baby by your side and set you up for the rest of the day. If you found this info helpful and would like more tips, info and advice on all things mums’ health and fitness, I’d love for you to join my mailing list! Head to StrongMums.com to stay updated * REF: Nehlig, A. (2013) Be J Clin Pharmacol.

11.01.2022 I love this from @bodybeyondbaby and I think is especially important to bear in mind over the Christmas period. The choices we make about eating and exercising should come from a place of self love and respect, not punishment. #nomoreprebabybody

11.01.2022 Don’t worry- she doesn’t ball slam the baby! No matter how clingy your little one gets, you can still get a great workout. No, it’s not easy, but it’s certainly achievable! At Strong Mums we’re all mums, we all get it and we all support each other ... We have a few places available for Strong Mums classes in January! Trial weeks run from 11th Jan-5th Feb (unless sold out before then). Book your trial at strongmums.com/book-trial-week.

11.01.2022 Tight hip flexors? Yep, me too Not only do you need to stretch these muscles but you need to strengthen them too. One of my favourite hip flexor strengtheners is to get a medium thickness resistance band and loop it over and under your feet. Slowly raise you knee as if you were marching. Exhale as you raise your knee. Keep your back straight and focus on your balance. Aim for 15 each leg.... If you’d like to start doing something about those aches, pains and niggles as a result of motherhood then try out our classes for a week. Trial weeks start on Monday 11th until 5th Feb. Book through strongmums.com/book-trial-week

11.01.2022 To all those mamas who had a baby in 2020: You made it! I realise we’re not out of the woods completely yet, but you made it to the end of year and that’s something to celebrate Motherhood is HARD, despite a global pandemic. Having your baby in 2020 meant that family support was limited, mother’s groups (a vital source of support) were not running, face to face appointments were replaced with Telehealth, much needed friendly smiles were covered by face masks, basic supplies... were no longer available in the shops, financial circumstances were turned upside down and everything that you needed to feel safe and secure was suddenly on rocky, shaky ground. But you’ve made it mamas If you’d like to widen your support network in 2021, come and join us at Strong Mums. Our classes offer fresh air, connection with other awesome mums and expert coaching, helping you to safely restrengthen your mum body from the inside out. Book your trial week for January through the link in my bio (Beautiful image by @helenetheillustrator)

10.01.2022 How I Got My Body BIKINI-READY It all started this morning when I pulled open my drawer. I found my bikini. I put it on my body. BOOM Bikini-Ready! This January, don’t get sucked into diets or challenges that promise to get your body bikini-ready, insinuating that at present, your body is not worthy of wearing one.... No matter what your size, your shape or your weight, you are worthy of wearing whatever the f$@k you want to wear. Join us in celebrating and respecting our amazing mum bodies through exercise, sensible eating habits and community . Trial weeks run from 11th Jan-5th Feb. Places get snapped up quickly so book your spot through strongmums.com/book-trial-week

10.01.2022 5k run without leaking Walk on loose sand on the beach without pelvic pain Deadlift my bodyweight Reduce doming of abdomen when exercising Do 5 full push ups on toes... Exercise twice a week These are just a few of the goals I’ll be helping some amazing mums achieve this year Having the right team in your corner when you’re trying to make positive changes to your health can make all the difference. Book your trial week at Strong Mums between 11th Jan to 5th Feb and see how we can support you in your health this year. To book head to StrongMums.com/book-trial-week

09.01.2022 Have you joined our new Facebook Group yet, just for mums who want more support and guidance in their fitness It's a private group where you can access live webinars on all things mums' health, fitness and wellness, delicious family friendly recipes, coaching tips and advice and even some great workouts to do at home or at the gym. If you're looking for a little further support and inspiration in your fitness journey, jump in and join us! ... Add yourself to the group by heading to www.Facebook.com/groups/centralcoastmumsfitnessandwellness or search for the Central Coast Mums Fitness and Wellness group in the Facebook App. See you in there mama!

09.01.2022 Not all mums want to do outdoor fitness classes like Strong Mums when they eventually return to exercise. Some mums want to do Pilates, some mums want to get back to power lifting, some go back to running, some go back to CrossFit and some mums enjoy walking with the stroller. As a mums fitness professional I’m not here to serve everybody. Strong Mums isn’t everybody’s cup of tea and I don’t want to persuade all mums that my classes are what they need in their life. BUT I... do want to educate ALL mums on the importance of getting stronger from the inside out before returning to the exercise they love. My advice always is to see a women’s health physio if you have had a baby and want to start exercising. Get in touch if you’d like help finding a women’s health physio near you. Want to learn more on how you can start activating your pelvic floor and deep abdominals? Access my FREE four week program here StrongMums.com/four-week-guide

09.01.2022 Why You Should Be Aware Of Your Pelvic Floor When Doing Upper Body Strength. We often think of our pelvic floor function when we do high impact exercise, such as running or skipping. But what about upper body exercises like bicep curls and chin ups? Well, we want our pelvic floor to work in sync with our core as we do upper strength exercises in the exact same way that we do with squats, jumping, heavy lifts, etc.... Picking up a pair of dumbbells and curling them upwards requires our abdominals to switch on (otherwise we’d fall over or arch your back), and when our abs are working while we exert force we’re increasing our intra abdominal pressure. Here are my coaching tips for ensuring your pelvic floor controls this intra abdominal pressure: Activate your pelvic floor and deep abdominals before your workout so that they are awake and ready to fire in your workout. Exhale and engage pelvic floor as you exert force. Look at your posture in the mirror if possible. Ensure your ribs are in alignment with the pelvis if you’re doing something in a standing position, such as a bicep curl. If you have prolapse, pelvic floor weakness or if you’re pregnant you can do a lot of upper body exercises sitting on a bench or fit ball to help support the pelvic floor. Work with an accredited mums fitness professional. If in doubt, book an appointment with a women’s health physio who will be your eyes on the inside If you’d like to learn more about strengthening your foundations and applying this knowledge to your workouts, sign up to my FREE online four week program. Head to the FREE RESOURCES section through the link in my bio

09.01.2022 At Strong Mums we say... YES to working towards functional and strong post-baby bodies. NO to chasing our pre-baby body.... So excited to soon share the @bodybeyondbaby #NoMorePreBabyBody 2020 campaign with you! Stay tuned!

08.01.2022 This one really got the burn going! Squats are a great basic movement pattern to add to your workouts because it’s a movement us mums do frequently when picking up our little ones. However, there are few things to check in with before getting back to your squats...... 1) is your pelvic floor strong enough to control the pressure created at the bottom of your squat? Signs that it may not be are urinary leakage as you squat, uneven distribution of weight through the pelvis or tucking the hips under at the bottom of your squat (the butt wink) 2) if you have pelvic organ prolapse you may need to avoid low or wide squats 3) Is there enough tension in your abdominal wall to control the increased intra abdominal pressure as you squat? Doming down the middle of the abdomen is an induction that there’s not. 4) Can you switch on your deep abdominals as you lower into your squat? If you’re concerned about anything I’ve mentioned above, I highly recommend booking an assessment with a women’s health physio and finding an accredited mums fitness professional. There are only 3 spots left now at Strong Mums for the remainder of 2020. If you don’t want to miss out, book your trial week for term 4! Head to StrongMums.com/book-trial-week to book

08.01.2022 And that’s a wrap for 2020! Phew What a year it’s been! Fires, floods, global pandemic and all the emotions that accompanied this rollercoaster of events. Although there were many changes, one thing remained consistent; the support and friendship within the Strong Mums community. These mums are an inspiration ... I’m honoured to have trained with so many amazing mums this year and looking forward to training with many more in 2021 Want to join the team? Trial weeks will run from 11th Jan to 5th Feb. Places get snapped up quickly so book now to avoid disappointment. Follow link in bio to book

08.01.2022 Merry Christmas from my family to yours. Wishing you moments of calm and relaxation amongst excitement and laughter with your little one/s

07.01.2022 Think of your core as a cylinder with a top and a bottom. The top of the cylinder is your diagram, the bottom of the cylinder your pelvic floor, the sides of the cylinder is your transverse abdominis with your obliques at the side and rectus abdominis running down the front. After having a baby it’s super important to get all elements of this cylinder working together in order to control intra abdominal pressure and support your spine when you sit, stand, bend over, pick th...ings up and exercise. Core work on the mat can sometimes feel slow, boring and frustrating... but trust me, strengthening your foundations and relearning basic movement patterns after you’ve had a baby will get you back to the exercise you love and set you up to be stronger than you were pre-baby Trial weeks are still running at Strong Mums. To book yours head to strongmums.com/book-trial-week

07.01.2022 MY TOP 4 LOW IMPACT CARDIO EXERCISES Before I share some awesome low impact cardio exercises with you, bear in mind that low impact doesn’t necessarily mean easy, and therefore doesn’t mean it’s suitable for all mums. If you’re unsure about the level you should be exercising at please reach out to an accredited mums’ fitness professional or even better, see a women’s health physio. Here are my favourite types of low impact exercise, designed to increase your heart rate and ...minimise sudden downward force on your pelvic floor, all whilst getting a good sweat on: 1) Boxing (avoid the skipping rope) 2) Battle ropes 3) Compound exercises (moves that use multiple muscle groups) 4) Simply getting down to the ground and back up again. This is something us mums do ALL DAY, and it’s seriously exhausting! NEW TO STRONG MUMS: Monday classes, 9:30-10:30, at @centralcoastphysiolates, Holgate. Places are extremely limited! To find out more and to snatch up one of the last few places that are available head to StrongMums.com/holgate-classes or send me a message

07.01.2022 Did you know that strong glutes and hips are your pelvic floor’s best buddies!? Rather than thinking about your pelvic floor as a group of muscles just doing their own thing, think of it as a system, where it works with and is supported by other muscles. Your glutes and your hips work in supporting your pelvic floor to function at it’s best, and vice versa. Needless to say we do A LOT of strength work in these areas at Strong Mums!... ..................................... Want to learn more about restrengthening your body the right way after having children? Trial weeks will run from 13th-26th October at Strong Mums. Book a trial to experience what we’re all about. There are only two places available now to train with Strong Mums for next term, so if you don’t want to miss out, book now! head to StrongMums.com to book

07.01.2022 Tonight marks the start of our #nomoreprebabybody campaign for 2020. At Strong Mums we are proud to be standing with the whole Body Beyond Baby affiliate team to share this important message. This campaign began in 2019 to PUSH-BACK on the ‘get your pre-baby body back’ pressure mums feel and that the fitness industry often drives (even if we don’t realise it). It’s about helping all women to truly understand that their worth is NOT wrapped up in the size of their body and th...at they do not need to strive and punish themselves to look a certain way. Our key focus for 2020 has been diversity and inclusion and we feel we have come a long way since last year, HOWEVER we know not everyone that see’s our images will feel represented. Once again we are asking for YOU to get involved and share YOUR #nomoreprebabybody message or story, to represent YOU and all women. So - now we are asking fellow mums to stand with us! To join our mission take a photograph of YOURSELF, alone, with your kids or friends wearing something that represents this message for you with the #nomoreprebabybody hashtag written on you, your clothing or the somewhere in the image. Tag @bodybeyondbaby and share with us (and the world) so you can be represented too & so more and more women can see that no one size fits all. We are all BRAVE and STRONG and ENOUGH. We are all in this together and we can create real change!

07.01.2022 Rebekah shares her #nomoreprebabybody message I never really loved my pre baby body, it wasn't until after the birth I really started to love and appreciate how strong it is. It's amazing what our bodies can do, I don't know how I ever hated it before. Every stretch mark is a reminder of how capable I am to do anything. Us women are amazing after all" To join our mission take a photograph of YOURSELF, alone, with your kids or friends wearing something that represents th...is message for you with the #nomoreprebabybody hashtag written on your body, your clothing or digitally on the image. Tag @bodybeyondbaby and share with us (and the world) so you can be represented too & so more and more women can see that no one size fits all. We are all BRAVE and STRONG and ENOUGH. We are all in this together and we can create real change!

07.01.2022 Hayley shares her #nomoreprebabybody message: "#nomoreprebabybody means I can love my body after having a baby no matter what it looks like . I created life! A woman's body after bringing life into this world should never be put down or judged as we are absolute warriors for doing what we do" To join our mission simply take a photograph of YOURSELF, either alone or with your kids or friends, wearing something that represents this message for you with the #nomoreprebabybody ...hashtag written on your body, your clothing or the image. Tag @bodybeyondbaby and share with us (and the world) so you can be represented too & so more and more women can see that no one size fits all. We are all BRAVE and STRONG and ENOUGH. We are all in this together and we can create real change!

06.01.2022 Shoulder And Back Strength -All that feeding, holding, rocking and carrying as a mum can leave you with tight chest muscles and weakened shoulders and upper back. - Single arm rows with a resistance band at home or at the gym are a great exercise to add to your workout to help strengthen your upper back.... -My coaching tips for a single arm row: Keep your neck long, avoid hunching shoulders up. Exhale as you pull, which encourages your deep abdominals to switch on. Keep your hips and torso facing forwards, avoid rotating your pelvis as you pull on the band. When your elbow is as far back as you can pull it, hold for a few seconds. Perform your row with control, at a slow pace. - Our Gosford classes are currently full to capacity (seriously, there are so many awesome mums learning how to safely restrengthen their mum bodies in Gosford!)... BUT, thanks to our new 9:30am Monday class held at @centralcoastphysiolates in Holgate there are now THREE spots available! -You can request more information by sending us a message or by heading to StrongMums.com/Holgate-classes.

06.01.2022 From me and my little tribe to yours, happy New Year! 2020 has been such a mixed bag. We had fires, floods and a global pandemic. But in this chaos there’s also been lots of positives. This year I’m so grateful for:... Having more family time The opportunity to slow down Reconnecting with old friends Spending more time with my hubby Over the next few days I hope you manage to slow down, take some deep breaths and find a few minutes to sit and reflect on what this year has brought you of which you’re grateful for. Happy New Year lovelies. Wishing you love, laughter and calm for 2021

06.01.2022 And that’s a wrap for term three 2020! What a busy few months it’s been. I’ve been blown away by the number of enquiries from mums wanting to safely strengthen their bodies from the inside out. There are only two places left for term four, starting October 13th. If you’d like to see what we’re all about you can book your trial at StrongMums.com And now, I’m going on holiday for a much needed break!

06.01.2022 What a fun morning we had at our Super Saturday #NoMorePreBabyBody event today! Sixteen amazing mums turned up, with their little ones, and took part in a great workout, learned lots about how childbirth affects their pelvic floor and deep abdominals (and how to strengthen these structures), AND stuck around afterwards for story sharing, giggles and delicious morning tea. As I stepped back and took it all in I could hear snippets of conversation around birth stories and expe...riences of motherhood, and I felt so privileged to be able to stand alongside these inspirational women and say NO to the pressure of getting our pre baby body back! Our bodies have done and can do unbelievable things! A massive congratulations to all the mums who took part this morning! You rock!

06.01.2022 Would you like a little help to stay motivated and moving over the Christmas break? In collaboration with @BodyBeyondBaby, I have a COMPLIMENTARY four week training program, just for you! The program is delivered via email and designed to encourage you to start and/ or keep moving over Christmas. ... You will receive: * Safe Return to Exercise guidelines for mums * A new do-at-home program each week including a resistance workout and suggested cardio plan * An exercise library * Weekly check in emails to see how you are going This is NOT a weight loss program or given to you to burn off those Xmas indulgences. It’s to keep you moving and feeling great! Emails will start landing in your inbox SUNDAY 20th DECEMBER, which will include a home workout plan. To sign up head to StrongMums.com/free-resources MERRY CHRISTMAS! xx

05.01.2022 This is what #nomoreprebabybody means to me... Saying yes to running through the sprinkler with my children. I’m not ashamed of how my tummy is different now I’m a mum, I’m not ashamed of that hernia bump near my belly button, I’m not ashamed that my hips are wider and my boobs are flatter.... I’m proud of my body and I’m proud of it running through the sprinkler! Join the movement, post your #nomoreprebabybody photo! (Remember to tag @bodybeyondbaby!)

05.01.2022 #NoMorePreBabyBody: Super Saturday Event 2020! ... Local mums unite! Join us in saying farewell to the pressure and guilt of bouncing back and hello to strength and confidence in your amazing mum body! Our FREE Super Saturday event is on 5th December, 9:30-11am! Our aim is to encourage all mums to push against the pressures of getting their pre baby body back and celebrating what their amazing post baby body is capable of (no matter how long ago you had your baby)! The morning will include an awesome workout on Gosford Waterfront, music, giggles, morning tea and the opportunity to meet other local mums! And it’s FREE! Bring a friend, your sister, mum, nanna, aunty or cousin with you and join us in saying NO MORE PRE BABY BODY! Reserve your spot in our Facebook event page or follow the link in my bio!

05.01.2022 Does knowing that you have pelvic organ prolapse put you off exercise? Don’t let it! With the right people on your team you can get back to the exercise that you love with confidence. Here are 5 ways that you can safely increase your confidence with exercise when you have pelvic organ prolapse:... 1) Attend a women’s health physio (WHP) appointment. They can help you learn more about prolapse and show you how to manage it. Kegals are not always the answer, so a personal assessment is highly recommend. 2) Ask your WHP about wearing a pessary when you exercise. When fitted correctly, a pessary acts as an internal support for your pelvic floor. 3) initially, avoid high impact exercise. This isn’t the case for the rest of your life, with the green light from your WHP you can return to high impact exercise eventually. 4) initially, avoid big heavy lifts at the gym or bootcamp. When your pelvic floor becomes strong enough to control the pressure of heavy lifting you’ll be able to enjoy heavy resistance training again. 5) Be patient and kind towards your body. It takes time to see progress and can feel frustrating, especially if you’re used to intense exercise. Stick it out because strong foundations will serve you well, especially when you reach menopause. Strong Mums’ trial weeks start 11th January. Book yours through strongmums.com/book-trial-week

04.01.2022 CALLING ALL MUMS... Would you like a little help to stay motivated and moving over the summer break? In collaboration with @BodyBeyondBaby, I have a COMPLIMENTARY four week training program, just for you!... The program is delivered via email and designed to encourage you to start and/ or keep moving over the Christmas break. You will receive: * Safe Return to Exercise guidelines for mums * A new do-at-home program each week including a resistance workout and suggested cardio plan * An exercise library * Weekly check in emails to see how you are going This is definitely not a weight loss program or given to you to burn off those Xmas indulgences. It’s to keep you active and moving and feeling great! Emails will start landing in your inbox SUNDAY 20th DECEMBER, which will include a home workout plan. To sign up head to StrongMums.com/free-resources MERRY CHRISTMAS! xx

04.01.2022 Have you registered for our #NoMorePreBabyBody FREE event on Saturday? 9:30-10:30am, Gosford waterfront, a fun little workout followed by morning tea. Bring your little ones, your mum friends, your sister, your Aunty or even your mum! Celebrate what your amazing mum body is capable of and push back against the pressure of getting your pre baby body back. ... Your worth is not tied to your ability to lose the baby weight, lose the mum-tum or bounce back. Your body is bloody amazing and should be celebrated! Register your spot for this FREE event at strongmums.com/no-more-pre-baby-body-2020

03.01.2022 Tell someone who cares... The theme of PANDA week 2020. This year, more than ever it’s vital that expecting and new parents who are struggling know they’re not alone and can reach out for help.... One in five parents will experience perinatal anxiety and / or depression. The key to getting help is being able to recognise that something is wrong and being brave enough to ‘tell someone who cares’. That might be talking to your partner, child and family health nurse, doctor or PANDA’s National Helpline. Learn more about the signs and symptoms via the link in our bio. Find support at panda.org.au". #PANDAWeek2020 #tellsomeonewhocares

03.01.2022 Hands up, who’s proud of their post baby body!? Our bodies have done some pretty amazing things; creating, growing, birthing and nurturing tiny humans is simply mind blowing when you think about it! You don’t have to love the way your body looks every single day, but I believe we need to respect and appreciate it for what it has done and what it’s capable of doing ... Join myself and the @bodybeyondbaby team in pushing back against the pressure of getting our pre baby body back! Watch this space, #nomoreprebabybody is coming soon!

03.01.2022 5 diet-exercise truth bombs you need to hear to keep you sane this January.... It’s started already. The ads for weight loss products/services, the promise of a new you in the new year and the workouts helpfully showing you how to burn off those Christmas calories Aaaaarrrgh! It drives me mad!!! So to save a bit of your sanity, here are 5 truths to keep you grounded and sane over the next month:... 1) You do not need to feel guilty or disappointed in yourself for what you ate over Christmas. Feeling guilty about it will most likely mean that any action taken in response will come from a place of self-dislike rather than self-love. 2) Indulging in Christmas food will not undo your hard work and progress you made before the holidays. 3) Your weight does not equal your worth or success. The number on the scale is just that- a number. It fluctuates throughout the day, week and month and is not a reflection of your worth. 4) You do not need to burn off Christmas calories. Use exercise to increase your energy, blow away the cobwebs and to feel good. 5) Remember, diet and weight loss is a multimillion dollar industry. The ads you see are designed to make you feel guilty (usually unintentionally but occasionally intentionally) and reel you in with the promise of a better version of you. Be conscious of these ads as you scroll through social media over the next few weeks. If you’d like to safely get back to exercise after having a baby, restrengthen your amazing mum body and build your support network as a mum, book your trial week at Strong Mums! Trials are open 11th Jan-5th Feb, head to StrongMums.com/book-trial-week to book

02.01.2022 What do you get when you mix Strong Mums and Messy Little Munchkins!? Thankfully, it’s not push-ups covered in jelly and spaghetti! You’ll be relieved to hear that you get a 30 minute Strong Mums’s session at Messy Little Munchkins HQ while your little one plays in the imaginative play section, after which you get to rest while your little one gets some messy fun through sensory play! These sessions are a great way of trying out either Strong Mums or Messy Little Munchkins fo...r the first time. The details: When? 11th Jan, 18th Jan or 25th Jan, 11:30-12:30. Only one session per mum available. Where? Messy Little Munchkins HQ, Niagara Park What do I bring? Please bring your own face mask and a change of clothes for your little one. How? Book through www.messylittlemunchkins.com.au/products/strong-mums

02.01.2022 Mum Posture Hack... As mums we’re often quite rounded in the upper back/shoulders from all the feeding, carrying, rocking, etc. Instead of trying to counteract this by squeezing your shoulder blades together try lengthening your collar bones.... It’s so subtle but very effective! We have a few spots becoming available at Strong Mums for January 2021. Our classes were full to the brim last term term and are likely to fill up again for January. If you’re keen to give our classes a try book your trial week at www.StrongMums.com/book-trial-week

02.01.2022 Being an affiliate member of Body Beyond Baby means that I’m... Officially qualified in helping pregnant women and mums safely maintain or rebuild their fitness and strength Continuously building my knowledge in mums’ fitness and wellness A recognised MumSafe Trainer... For mums of the Central Coast it means that... Their fitness needs are safely met regardless of their birth related injuries They can increase their strength and fitness with confidence They learn how their body has changed and how to safely rebuild it from the inside out. So, in short, I’m totally blowing my own trumpet and telling you that you’re in good hands when you train with Strong Mums! Trial weeks start 11th Jan! Book now before places get snapped up. Link is in bio

01.01.2022 We’ve all had health and fitness goals at some point in our lives that have felt hard to achieve or impossible to sustain in the long run. This is because they almost always require a significant lifestyle and behaviour change. Some common sticking points for most of us are: Turning fitness into a habit... Setting realistic and achievable goals Being led by our values Intuitive eating NEW to the free resources section of the Strong Mums website is an online guide to help you learn and implement purposeful strategies and shifts in your thinking. Based on the principles from a range of behaviour therapies, this guide will help you get unstuck in your fitness, moving you towards long term health. Head to StrongMums.com/free-resources to access this amazing free guide.

01.01.2022 Did you know that today (17th November)is World Prematurity Day? Every year in Australia more than 27,000 babies are born premature. That’s 1 in 8. Delivered by emergency c-section at 27 weeks, my little Isaac was one of them. He’s now a healthy, happy three year old I’m happy to say! ... World Prematurity Day aims to increase understanding and awareness around preterm births and the extremely difficult time that families with a premature or sick baby can go through. If you get chance this evening take a few minutes to reflect on how wonderfully resilient our little ones are, no matter how they arrived into this world

01.01.2022 CORE + FLOOR RESTORE CLASSES Yes, we lift weights, Yes, we get sweaty, And yes, we train hard...... But we do it safely and with good abdominal control, and that means also doing core and floor mat work. In our core and floor restore classes we learn how to: Reconnect brain to pelvic floor and deep abdominals. Sync our breath to pelvic floor engagement. Control intra abdominal pressure. Build the integrity of the connective tissue of the abdominal wall. Everything that is learnt in core and floor restore classes is applied to the other workouts throughout the week, especially lifting weights. ONLY TWO SPOTS REMAIN FOR 2020 If you’d like to start restrengthening your core and pelvic floor so that you can train more effectively and safely in your other workouts, come and give us a try! Book your trial week at StrongMums.com/book-trial-week