W Co in Gold Coast, Queensland | Sport & recreation

W Co

Locality: Gold Coast, Queensland

Phone: +61 406 137 676

Address: 2/33 Egerton St, Southport QLD 4215, Australia 4215 Gold Coast, QLD, Australia

Website: https://www.thewco.com.au/

Likes: 417

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• Sport & recreation
• Gym/Physical fitness centre

25.01.2022 Welcome to W.Co

23.01.2022 Its almost time...

23.01.2022 Visit us www.thewco.com.au

22.01.2022 Happiness is not something ready-made. It comes from your own actions. ~The Dalai Lama. Choose to find the things in your life that bring you joy and focus your energy into those positive vibes

19.01.2022 ABDOMINAL BRACING WITH HEAD TILT - Rebuilds lumbar stability and core support 1 In a three part fluid motion, activate and lift your pelvic floor, contract your abdominals (think belly button to spine) and gently bring your chin towards the ceiling and lift your head off the floor. (This should be a slow controlled motion, not quick movements) 2 Briefly hold for a count of one 3 Slowly return to the starting position relaxing the core and pelvic floor

18.01.2022 Sleep is important because it enables the body to repair and be fit and ready for another day. Getting adequate rest may also help prevent excess weight gain, heart disease, and increased illness duration.

18.01.2022 Good nutrition is an important part of leading a healthy lifestyle. Combined with physical activity, your diet can help you maintain a healthy weight, reduce your risk of chronic diseases and promote your overall health.

17.01.2022 CHOCOLATE OATMEAL SMOOTHIE// A sneak peak into what is available in our Busy Mama Cookbook All you need ingredients here ... 1/2 cup rolled oats/ or quick oats 1 large banana (cut into slices and frozen) 1/2 cup unsweetened vanilla almond milk (or vanilla soymilk, or coconut milk) 1 tablespoon unsweetened cocoa powder 1 - 2 teaspoons maple syrup - optional 1 serve chocolate protein powder - optional . Method// 1) Place the oats in your blender and pulse a few times to pulverize. 2) Add the banana, almond milk, cocoa powder (protein powder) and blend until smooth. 3)Taste and add maple syrup 1 teaspoon at a time, as desired. . For more family friendly recipes, head to the link in our bio and grab your very own copy of our nutritious Busy Mama Cookbook! ENJOY Mama x

14.01.2022 A place for all mama’s through every stage of our lives

12.01.2022 "It hurts to have sex". Sex should never feel painful. There can be many causes of pain during sex, one of which is the pelvic floor. A dysfunctional pelvic floor can cause a variety of pain sensations during intercourse and should be checked out. Sex should be a pleasurable experience. We encourage all women to have their vagina examined after baby by a women's health physio if you are experiencing any of the above there is help and this isn't mum life!

11.01.2022 Welcome to the W CO

11.01.2022 BARRE A hybrid workout combining Ballet, Pilates, Yoga and Resistance exercise. Perfect for pregnancy and postpartum women, this workout can even be done wearing baby in a carrier. It is suitable for all fitness levels and will tone and sculpt the body.

11.01.2022 STANDING KNEE LIFT - This is an advance pelvic floor exercise to help strengthen the pelvic floor muscles. 1 Start in a standing position observing correct postural alignment. 2 Gently activate and lift pelvic floor muscles, contract the abdominal muscles and then slowly lift the foot off the ground to a 90-degree position. (If 90 is not possible lift the foot as high as is comfortable for you).... 3 Gently return the foot to the floor and relax the pelvic floor and core. Repeat all repetitions on the same side before changing sides

11.01.2022 WEIGHTS CIRCUIT Using a combo of weights and your body weight for full body workouts that are specifically designed to protect, repair and strengthen the female body.

11.01.2022 Think like a queen. A queen is not afraid to fail. Failure is another stepping stone to greatness. - Oprah Winfrey

09.01.2022 Keep a positive attitude. Accept that there are events that you cannot control. Exercise regularly. Eat healthy, well-balanced meals. Relax your muscles, when you get stressed your muscles get tense.

09.01.2022 Moving your body gets your heart beating and your blood flowing. By increasing blood flow, exercise helps nourish skin cells and keep them vital. Blood carries oxygen and nutrients to working cells throughout the body, including the skin. You can think of it as cleansing your skin from the inside.

07.01.2022 SEX ISSUES AFTER BABY! How your pelvic floor could be holding you back from better sex Here are 3 common issues: . 1 'I dont climax during sex'. When the muscles and tissue of our pelvic floor are do not have an appropriate length-tension relationship, climaxing can become quite difficult and sometime impossible. The stronger and more elastic the pelvic floor is the easier it is to orgasm. When the muscles are to tight or to loose and misaligned, the are not a responsive... and this will often impede or diminish nerve function and sensations that are essential for orgasm. As we are aroused, tension begins to build in the pelvic floor, and then when we orgasm that tension is released in involuntary contractions. The stronger and more responsive the pelvic floor is the more powerful your orgasm can be. . 2 "I can feel a bulge down/in there". Pelvic organ prolapse is when the muscles and tissue of the pelvic floor become overstretched or to weak to support the organs. The organs begin to descend slowly and if not caught in time and repaired with pelvic floor training, can eventually fall out . For this reason it is important that if you don't feel right down below that you don't wait and have it looked into. . 3 "It hurts to have sex". Sex should never feel painful. There can be many causes of pain during sex, one of which is the pelvic floor. A dysfunctional pelvic floor can cause a variety of pain sensations during intercourse and should be checked out. Sex should be a pleasurable experience. . We encourage all women to have their vagina examined after baby by a women's health physio if you are experiencing any of the above there is help and this isn't mum life!

07.01.2022 EGG BREAKFAST MUFFIN // A sneak peak into what is available in our Busy Mama Cookbook All you need ingredients here 6 Eggs... 1/2 Cup of milk 1/2 Cup low fat cheese grated 2 Rashes of bacon diced Handful baby spinach Olive oil spray . Method // 1) Preheat your oven to 200C (400F). 2) Blend or whisk eggs with spinach, bacon, and cheese. 3) Spray 6 muffin tin with olive oil spray. 4) Pour the mixture into muffin tin 5) Bake for 15-20 minutes before serving 6) Storing in the refrigerator for later as a quick snack on the go . For more family friendly recipes, head to the link in our bio and grab your very own copy of our nutritious Busy Mama Cookbook! ENJOY Mama x

05.01.2022 KNEE DROPS - This pelvic floor exercise teaches a mind muscle connection whilst training you pelvic floor. 1 Laying on your back, place your feet comfortably on the floor, knees up and feet together with your hands flat on the ground by your side. 2 Inhale as you drop one knee to the side rolling onto the side of the foot.... 3 Exhale, activate and lift the pelvic floor muscles as you return that knee to its original position. 4 Repeat all repetitions on the same side before changing sides. Imagine a string connected from the knee to your pelvic floor, the knee moves as the pelvic floor does.

05.01.2022 GLUTE BRIDGE - This exercise works the pelvic floor along with the buttocks for strengthening both 1 Laying on your back, place your feet comfortably on the floor, knees up and about a shoulders width apart with your hands flat on the ground by your side 2 Lift and activate your pelvic floor muscles ... 3 As you draw up the pelvic floor muscles, you lift the glutes and the hips off the ground, until you reach a straight line from the shoulders to the knees 4 Squeezing the glutes, hold briefly for a count of one 5 Slowly lower yourself back to the starting position and relax the pelvic floor

05.01.2022 WE'VE BEEN DELAYED! As some may know 7 weeks ago a very silly young man drove into the front of the new studio. It has been a lengthy process with insurance to approve and begin the works to repair our beautiful studio. But it has FINALLY begun and we are back on track to bring all you amazing women the Gold Coast only Boutique Women's Studio We will keep you updated with our progress and keep an eye out for our amazing foundation membership deals!... xx

04.01.2022 WHAT GOES ON BEHIND CLOSED DOORS A statement that in today's society should read behind the phone screen but both ring true. The life of others that you see a glimpse of, is not necessarily the full picture and what goes on behind the shinny facade may be quite different. We are in a society today where is is so easy to compare and judge what other look like, have and how there are 'doing' but the reality is that people will always aim to show you the polished version. ... Remember grass is green where you water it! The status in life of other's and are doing, what they have or how they present themselves doesn't reflect you and the quality of what you have. Stop comparing to a reality that might not even be real!!! Speak up if you feel the world around you is making you feel down. Mental health issues can affect everyone and its important to speak up. xx See more

03.01.2022 PELVIC FLOOR CONTRACTIONS Start by laying on your back, place your feet comfortably on the floor, knees up and about a shoulders width apart with your hands flat on the ground by your side. 2 EXHALE - Squeeze the urethra, vagina & anus at the same time and gently lift toward the belly button. 3 INHALE - Relax and lower

02.01.2022 Drinking water helps maintain the balance of body fluids. Your body is composed of about 60% water. The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature. So, make sure you drink 6-8 glasses everyday to keep hydrated.

02.01.2022 Like me, love me, loath me or hate me its okay... Cause the only person that needs to like me is me!

01.01.2022 Everyday is an opportunity to have a fresh start to grow, learn, heal and move forward. It doesn't matter what happened yesterday, that is in the past. All that counts is today.