As a mum of 3 young children, I know the challenges that can come with having a baby. Whether you had a caesarean or vaginal birth, your body will need time to recover. My specialised female-focussed classes at Nurture Fitness are designed to support you through your recovery.
Postnatal Exercise
Janelle is a certified pre and post-natal coach and Mumsafe Trainer. She has trained in Safe Return to Exercise, as well as completing a pelvic Floor Safe Trainer course. You can be rest assured you’re in safe hands when you join any class, or training session at Nurture Fitness.
Janelle loves to teach mums about post-natal recovery, especially the ways to regain strength and fix posture after birth and beyond. With child-friendly fitness classes available every week, Nurture Fitness has something for everyone.
Having a baby is a huge change both physically and emotionally, so there should be no pressure to ‘bounce back’ straight after having a baby. All women have different bodies and different experiences with their pregnancies, so while one woman may be ready to get back into exercise following their midwife clearance at 6 weeks, another woman may not be ready for many months after the birth of her child. Gentle walking is a great start post-birth, but you’re best to keep it short and sweet to begin with and slowly build up your fitness again.
As a mother of 3, I understand that knowing what to do after having your baby can be very overwhelming. Even as a personal trainer, I didn’t know where to start with my exercise. That’s what prompted me to invest in post-natal training, so Timaru mums could get the support they needed to return to exercise with confidence. I understand how important it is to take your time to recover from the birth, before gently returning to exercise. Please try not to compare your situation with others, instead listen to your body and start when YOU are ready. Whenever you’re ready, I’m here to help.
At Nurture Fitness, we know that gentle, steady and slow is the way to go, so we’ll start with a slow programme that rebuilds your body from the inside out. While it may be tempting to return to high impact activities, heavy weights, or bootcamps, doing so before laying the foundation, means running the risk of injury, prolapse, incontinence and a worsening abdominal separation. At Nurture Fitness, we focus on doing the groundwork for a slow, gentle and effective recovery. When returning to exercise post-childbirth, it’s important to listen to your body and if something doesn’t feel right, take a rest and get checked out.
My Core Foundations: 6 Week Return to Exercise (RTE) Programme for Mums covers all of the basics such as breathing, posture, activating and connecting to your core. You’ll benefit from education on the core and pelvic floor, as well as safe exercises that help your body regain strength and function post-birth. Nurture Fitness’s Return to Exercise includes an individual assessment of your post-baby requirements.
To begin, we’ll slow the exercises right down and focus on technique, correct posture and modify moves to support your post-baby body. Classes include functional movements that help you with daily tasks such as carrying the capsule and easy equipment-free exercises you can do at home.
The 6 Week Core Foundations, Return to Exercise (RTE) Programme is a prerequisite to the other classes at Nurture Fitness. It’s suitable from 6-8 weeks post-birth (or when you feel ready post 6 weeks). All of the classes at Nurture Fitness are a great chance to meet some other mums and improve your posture and core in a small supportive group of women. If you have time, you’re invited to stay for a cuppa after. Our growing community of mothers always offer a warm welcome for new mums.
Core Foundations: Return to Exercise (RTE) is an in-demand class, so please get in touch if you’re interested in participating and you’ll be placed on the waitlist for the next available opening. Numbers are limited to 5 per class, so you can expect highly focussed expert attention.
* includes an individual assessment of your post-baby requirements. Numbers are limited to 5 per class, so you can expect highly focused expert attention.
Core foundations is an in-demand class, so please get in touch if you’re interested in participating and you’ll be placed on the waitlist for the next available opening.
Buggy Fit is a safe and fun workout for mums of all ages that serves as a follow-on class from The 6 Week Return to Exercise (RTE) Programme. Buggy Fit is an interval or circuit-type workout that alternates between cardio and resistance training. It’s a child-friendly class, so bring the children, or your baby in the pram.
Benefit from a 45 minute full body workout with specific exercises designed for mums. We’ll work on core strength and fitness, while stretching those tight muscles. All exercises can be easily altered for women with core or pelvic floor dysfunction too, so rest assured Nurture Fitness’s classes will be right for you.
During warmer weather Buggy Fit is often held outside. If you don’t have a baby, or your child is at daycare, simply come along on your own and make the most of some childfree time.
Buggy Fit (Class sizes are limited to 10 participants.)
45 minute session
$180/term)
Casual visits are $19 if space allows
Casual visits are $19 if space allows
Class times don’t suit? Wanting an individual session? Why not book a personal training session and make exercise work around your schedule! Personal training for $65 per session. Please note: We have a limited amount of time slots available.
Prior to participating, you’ll be screened and checked for abdominal separation, and symptoms of pelvic floor weakness or prolapse. I’ll ask you questions about the birth to determine if you require exercise modifications, or a post-natal check with a women’s health physio.
Post-baby fitness is not a one-size-fits-all class. If you join a general exercise class, your post-natal body and pelvic floor may not be given the care they require. High intensity exercise classes can place a mother at risk of damaging her pelvic floor or making abdominal separation worse. Nurture Fitness is committed to safe exercise programmes specifically designed for women who’ve given birth.
Our classes focus on building strength where you need it, rebuilding you from the inside out. We’ll establish your body’s challenging areas and work to strengthen them. At Nurture Fitness, you don’t have to keep up with other participants, instead you’re encouraged to listen to your body and go at your own pace.
When you join Nurture Fitness, you’re joining other mums who understand what it’s like to have a baby and this shared experience will provide you with a new social network and help your mental wellbeing – You may even make lifelong friends! Remember, Nurture Fitness is for mums, so it’s OK to show up, even if you’ve had a bad night with bubs, or you’re low on energy – Sometimes just getting out of the house is enough.
Lesley Coffey from Essential Physiotherapy in Ashburton.
Visiting a women’s health physiotherapist after the birth of your baby is very important for optimal after-care, as they’re the eyes on the inside! They’ll conduct a full pelvic health check and make sure you’re doing your pelvic floor exercises correctly.
Nurture Fitness is supported by two womens’ health physiotherapists:
With your permission, I can send a referral form to either physio and you’ll be able to have an individual assessment, then they’ll send their findings to me and offer specific exercises for your body that we can work on together. A women’s health physiotherapist can offer clearance, so you can get back into more demanding exercise like running.
Even if you have no symptoms of pelvic floor dysfunction, it’s still a good idea to get a physio check, as some prolapses can be asymptomatic. 1 in 3 women have some form of pelvic floor dysfunction, so it’s very common, but not normal. Post-natal problems often go undiagnosed as women believe it’s just part of having babies, but in most cases these problems can be treated without surgery. Left untreated, post-natal problems can get a lot worse, especially when doing more intense exercise. Call Janelle at Nurture Fitness to discuss the best post-natal plan for your body and lifestyle.
1 in 3 women have symptoms of pelvic floor dysfunction. While it is common, it is not normal and can be treated so please ask for help. Listen to your body if something doesn’t feel right. The following signs are some of the symptoms to look out for…
- Doming/coning through the tummy
- Pressure in bladder/rectum
- Needing to go to the loo often, or not being able to empty the bladder fully
- Leakage of urine
- Pelvic pain
- Pain or discomfort during or after sex, or exercise
FAQs
No, but there are plenty of online workouts out there to choose from. It’s important to note that when you workout on your own at home, you may not know if you’re doing the exercise correctly. Small position changes during an exercise, or using the correct breathing can make all the difference. You can do a lot of damage to your body by doing exercises that are too hard too soon e.g making an abdominal separation worse, or worsening pelvic floor dysfunction. Nurture Fitness is safety focussed, so I only run small face-to-face classes, because I’m very passionate about ensuring my clients use the correct techniques and receive proper posture and breathing modifications wherever necessary.
Yes I recommend all new clients have an assessment before they start.
Please wait until you’ve been cleared by your midwife or GP. Once cleared, this doesn’t mean you can go straight into high intensity exercise. In most cases, the return to exercise programme at Nurture Fitness is suitable anytime from 6-8 weeks post-birth (depending on the birth), however in the interest of short and long-term safety, getting back to exercise is always assessed on an individual basis.
Usually not until you have been cleared by a women’s health physio. I don’t recommend running before 5 months post-birth.
Yes, children and babies are welcome during any daytime session.
Absolutely!
Yes absolutely! There are still plenty of options for someone with an abdominal separation. I will closely monitor your abdominal control during the exercises making sure you activate the correct muscles. I also build you up slowly as you’re ready for the harder exercises. I’m trained to check for separation, so I’m able to keep an eye that it’s improving and you’re regaining strength through your abdominals.
Yes, I’m very flexible with payment terms, just let me know about your situation.
I see the block has already started. Is it too late to join in or do I have to wait until next term?
It depends on the class. Pilates classes and Buggy Fit are fine to join at any time during the term. The Mums and Bubs Safe Return to Exercise runs as a 6 week block, so once it has started you’re unable to join, until the next round. A new group starts every 4 weeks, so simply join the waitlist for the next class. You can even book some one-on-one sessions while you wait.
Yes, I offer a mobile training service and I can bring fitness gear to you.
If you’re injured, I recommend you get checked out by a physiotherapist.
Yes, gift vouchers are available. Simply send an email to arrange an order, or pick one up after your next class.
Nurture Fitness is committed to following all guidelines issued by The Ministry of Health’s Framework for Indoor Exercise Facilities. View Nurture Fitness’s Covid-19 Policy here.
Yes, personal training clients need to provide at least 24 hours notice, or 50% of the session price will need to be charged. For group classes, I cannot provide refunds, however I can offer a credit, so you can take another class at a time that suits. View Nurture Fitness’s full Cancellation Policy here.