12 WEEK POST NATAL FITNESS
WHO IS THE 12 WEEK MUM AND BABY POST NATAL FITNESS CLASSES SUITABLE FOR?
Mums must have received a 6/8-week post-natal check from their GP (either face to face or over the phone if no complications) and have been given the all clear to return to exercise. If you have had a C-Section you must wait at least 10/12 weeks and your scar must be fully healed prior to partaking in any physical activity. You shouldn’t lift anything heavier than your own baby at this time.
WHAT CAN I EXPECT IN THE CLASSES?
The workouts will be comfortably challenging but they are by no means gruelling sessions. My aim is to get you moving again, help rebuild your pelvic floor and core strength, stretch out those tense and problematic mummy areas and prepare your body to go back into the world and start exercising as you may have pre pregnancy. The workouts will be low impact and the intensity in which you work out is optional. Each week will be different but we will follow structured classes. I will provide all the necessary equipment for your workout. Every 3 weeks there will be an additional element added to your workout.
I HAVEN’T EXERCISED FOR A LONG TIME/EVER. WILL THE CLASSES BE SUITABLE FOR ME?
Happy Fitness Post Natal classes are suitable to all levels of fitness and ability, so don’t worry if you’ve not done any exercise classes before. You’ll be joined by lots of other mums starting the classes for the first time so you won’t be alone. The exercises will be thoroughly explained and demonstrated and I am always happy to help where needed. The 12-week program is designed so that mums can progress slowly and safely. All I ask is that you listen to your body and do what you feel comfortable with.
CAN I BRING MY BABY?
YES! The class wouldn’t be the same without them, the classes are only suitable for babies up until 12 months or until they start walking. The room will be laid out so that mum and baby each have their own area to work out and play. Mums must take full responsibility for their baby (I know you will) during classes. I appreciate how unpredictable babies can be and we will make every effort to keep them comfortable, entertained and happy during classes but I will leave them up to you! It’s good to be prepared by bringing along your change bag, plus some milk/snacks and toys to keep them happy. I also advise bringing a soft blanket, pillow or something they are comfortable laying/sitting in or on. I provide foam tiles as a base for blankets so they will never be on hard floor.
You are also welcome to attend without baby should you have childcare.
WHAT IF MY BABY CRIES DURING THE CLASS?
It is expected that babies will cry or want attention during the class at some point. And please don’t forget that you hear your babies cry the loudest! It’s entirely your decision if you want to stop and comfort them and of course you can take a break to feed or change the baby whenever you need. Please don’t be upset or worried if your baby won’t settle, it happens, we are all mums and I’ve got you. You are welcome to sit out as long as you need and classes are all recorded so you can complete anything you missed from home.
WHAT SHOULD I WEAR?
You need to wear appropriate sports clothes to classes including trainers and a supportive sports bra. Find something you are comfortable and feel happy in. It doesn’t need to be the newest pair of Nikey leggings, just something you can move easily in.
Support Bra – If you haven’t already, try on your old one! During pregnancy your ribcage can expand and after birth your breast size can increase by up to 2 cup sizes. Yes, you may need to treat yourself to a sports bra. Before you do, try on your old one and see how it feels. Whatever you do wear, just make sure your chest is well supported, especially if you’re breastfeeding.
Footwear – Try on your usual workout footwear. During pregnancy the arches of your feet can drop which can increase your foot size. Quickly try on your trainers to make sure they’re still comfy and not hanging off the end of your toes!
Breastfeeding – For the mamas who are breastfeeding, our classes and venues are completely BF friendly. Upper body exercise can stimulate the nipples and cause a let-down/leakage so bring some extra breast pads just in case.
WHAT DO I NEED TO BRING?
· Clean trainers to change into
· Bottle of water for mum
· Snacks or milk/drink for baby
· Changing bag
· Soft blanket/cushion for baby
WHAT SHOULD I EAT OR DRINK BEFORE DURING OR AFTER THE CLASS?
Please make sure you eat before the class, even just a small snack or light meal. Bring a bottle of water and make sure you have had plenty to drink in the morning too. Once the class is finished make sure you have a meal/snack as soon as you are able to help you refuel.
WHAT IF I CAN’T ATTEND A CLASS?
Don’t worry if you are unable to attend a class or if you/baby don’t feel up to it. Please just let me know as soon as possible. All our classes are recorded and a link to the video will be sent out at the end of each class so you can complete from home at a time that suits you.
CAN I COMPLETE THE 12 WEEK CLASSES MORE THAN ONCE?
I am thrilled to say that many mums join the course more than once. You are most welcome to book again. Our classes book up very quick so try and let me know a few weeks before your course is due to finish and I am happy to reserve a space.
If you have any specific questions, please do not hesitate to contact me I’m always happy to help.