Bespoke Antenatal and Postnatal Fitness Education and Personal Training

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Frequently Asked Postnatal Questions

When can I start the postnatal classes with my baby?
As a good guide, 6 weeks following a vaginal delivery, and between 8-10 following a C/S. This is very individual and if you wish to start earlier please discuss with your GP and contact me.
NO ONE can start before 4 weeks and bleeding has stopped completely.
There is no rush as I run the courses frequently.
It's really important to be fully recovered and feel ready to attend. The course runs for 6 weeks, we go back to basics. The programme is safe, progressive and includes low impact aerobics, strength and conditioning, pelvic floor and stretch.
Pelvic floor exercises are recommended please view this fantastic website http://www.gynzone.net/women-s-health/pelvic-floor

Do you need to be a new postnatal mum to attend the course?

No, if you have not exercised for a long time, you will find the 6 week course ideal. We discuss in more detail the muscle groups and the importance of good posture. We start with the basics and progress the exercises during the course, so you feel confident and fully ready to progress further. 

What are the benefits?

  • Sense of wellbeing and positive self image
  • Reduces the risk of Postnatal depression
  • Increases CV fitness
  • Helps lose the weight you may have gained during your pregnancy – if combined with a healthy diet
  • Re–balance muscles stretched during pregnancy, and lengthen muscles shortened
  • Improve postural awareness
  • Continue pelvic floor awareness
  • ongoing support from other mums

What to wear?

Trainers, comfy clothes and supportive bra! Additional crop top recommended.

Reasons to seek advice from your GP/physio prior to attending the class?

  • Pelvic floor incontinence after 6 weeks post delivery 
  • Diagnosed with rectus diastasis of more than 3 fingers apart (you can still attend but certain exercises will be adapted)
  • Pelvic girdle pain or back pain that has not settled
  • Knee problems

The exercises we perform during the 6 weeks are designed to benefit all of the above conditions, however it’s always beneficial to get other professional advice.

What are the warning signs to terminate exercise?

  • Excessive shortness of breath
  • Chest pain or palpitation
  • Dizziness
  • Feel unwell
  • Have an infection
  • Vaginal bleeding
  • Excessive fatigue
  • Pain, particularly in back or pubic area
  • Excessive Pelvic girdle pain
  • Headache
  • Muscle weakness
  • Calf pain or swelling

Do I have to pay for the full course?

Yes, this is to ensure you are committed and progress the exercises safely.

What happens if I miss a class?

Once you have paid for the course – classes are non refundable if you miss them.

What is the class content?

  • Approximately 15 mins of gentle aerobic exercise progressing to 30 mins.
  • 15 mins of MSE exercises strengthening the muscles of the legs, arms, back and bottom.
  • 15 mins of pilates based exercises aimed at improving posture, switching on the core muscles, helping improve back and postural problems.
  • 5 mins of pelvic floor exercises.
  • 5 mins of stretch – concentrating on the muscles that became tight during pregnancy.

Times will vary according to the session plan and class ability.

Buggy Bootcamp sounds too hard! Who is it suitable for?

This is an outdoor fitness class designed to improve your over all general fitness. Whether your goal is to reduce inches, drop a dress size, tone, improve posture or take part in a 5k, KMF Buggy Bootcamp is suitable for all abilities and levels of fitness.

A gentler approach to 'traditional' bootcamp exercises, KMF Buggy Bootcamp will have you performing fun progressive, safe exercises, designed with the postnatal body in mind. Examples include: Walking lunges, 3 levels of walking exercises, interval jogs, leg, back, core and arm strengthening exercises.

We use a variery of equipment and games to keep the sessions fresh and fun. Hula hoops, kettlebells, skipping ropes, resistance bands and body weight exercise (press ups, tricep dips, lunges and squats) the sessions are safe and effective.

If the weather is not favourable - the session will still go ahead but we walk or jog around the park using steps, trees, railings and benches.