Postnatal Information and FAQ

Returning to exercise after having a baby maybe something you are interested in knowing more about and we are here to support you return to exercise safely.

Our Aim is to give you the necessary practical information to enable you to create a strong body through nutrition, core recovery strategies and exercise advice.

Kate has developed a NEW Phased progressive programme to support your safe return to the exercises and sports you love.

Your postnatal body should be respected therefore correct, progressive training and specific classes are recommended.

Follow the Phased fitness timeline and through each phase you’ll feel stronger fitter and confident. 

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 and lengthen muscles shortened

·       Improve postural awareness

·       Continue pelvic floor awareness

·       Ongoing support from other mums

When can I start to exercise after having my baby?

Early mobility, gentle pelvic floor and abdominal awareness exercises can be performed within the first few days after delivery.

Register for a FREE 30 minute appointment with Kate personally at the Gym or online where we begin your journey with a health Body and mind MOT!

What to expect

✅ 1-1 abdominal assessment

✅ Practical guidelines

✅ Nutritional recovery guidance

✅ Knowledge

✅ Support

✅ Follow on recommendations and exercise Strategies

Before you attend please fill out the screening form with as much detail as possible.

After you have attended all we ask is for feedback. We know people appreciate Free trials and appointments, they are a great way to try before you buy, putting you at ease and helping you decide if we are the right health and fitness providers for you.

To submit a review, simply click this link and let us know what you think. Your feedback is highly appreciated and important not only for us but for the many mums like you who would appreciate the same level of support but don’t know who to go for for help. I’ll look forward to reading your comments and will personally say thanks

I can’t attend the gym how can I access your service?

Our services programmes and assessments can be accessed online

We can connect via zoom an online platform where we can see each other, chat and perform practical assessments

Digital programmes are downloadable and access to VIP Postnatal Core and restore private facebook group available

Contact us

When can I return start to exercise classes after having 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 us.

NO ONE can start before 4 weeks and bleeding has stopped completely.

There is no rush the postnatal body needs time to heal, rest and recover

Postnatal Courses run frequently throughout the year

The Foundation course runs for 6 weeks. The programme is safe effective and led by experienced trainers, and includes progressive strength and conditioning, pelvic floor and stretch exercises. We go back to basics and build.

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

No, if you have not begun your exercise journey and your baby is under 9 months you will find the 6-week course beneficial to support your return to fitness.

 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. 

Reasons to seek advice from your GP/Physio prior to attending course, class or personal training?

·       Pelvic floor incontinence heaviness leaking or pain after 6 weeks post delivery  

·       Diagnosed with rectus diastasis(you can still attend but certain exercises will be adapted)

·       Pelvic girdle pain or back pain that has not settled

·       Knee or muscular skeletal problems

The exercises we perform during the 6 weeks are designed to benefit all of the above conditions, however it’s always beneficial and recommended to seek professional advice before you start. We liaise with physios on a regular basis and are happy with your consent to contact them to discuss the best combined partnership to ensure your safe recovery.

Do check out and download the FREE information leaflet on rectus diastasis HERE

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.

How is the course structured ?

Our first session is all about getting to know you and setting the scene for the next 6 weeks. We will begin upstairs where you can all chat, share experiences (If you wish)  and together we can discuss your health aims and fitness goals. Both Shannon and I will chat to you individually and privately and Shannon will be offering you a full postural assessment and recommendations and I will be then assess abdominal tone, tension and check for diastasis gap plus discuss pelvic floor health. 

If you have any questions, from breastfeeding to nutritional advice please do ask, we are here to support you regain not only exercise confidence but transition to parenthood. So if you have any worries or concerns, areas of tightness pain or discomfort do let us know on the day and add further information to the screening form which you will need to fill out before you attend, we can then prescribe personal exercise support.

Once we have chatted Demie will then take you through a gym induction showing you the machines and equipment. This often takes the whole of the first session time! The aim is not to get sweaty in this first session, the aim is reconnection. 

Following on from the first session, here are a few extra details and a recap on what to expect over the next 6 weeks. 

The session will be 45 minutes to an hour long and we will begin our exercise sessions with mobility, postural corrective exercises and end with pelvic floor rehabilitation before progressing on to strength sessions in the gym and eventually more dynamic exercises week 5 and 6

Once you have had an induction on the gym equipment pleased do feel free to come a little earlier to the gym and you can warm up on one of the cardio machines. 

Please wear comfy clothes a supportive bra! add a crop top if needed and wear trainers. Have water to hand

You can rest at any point throughout the session – work at your own level of fitness and pace. 

You’ll also receive extensive nutrition and video guides, email support and access to our Facebook *Members community - VIP Postnatal core restore and power Facebook group. 

The aim from the start is to support your safe return to fitness and build a strong foundation on which to progress. You’ll learn how to:

✅Re-establish alignment

✅Restore balance through movement strength and fitness training

✅Reconnect breathing, pelvic floor, back and abdominals to regain strength

✅Rediscover the value of nutrition to aid postnatal recovery

Top baby tip: Keep your little ones in their normal routine and please don’t worry if they wake and need feeding it’s all part of the motherhood challenge! Shannon Lilly and Myself will be on hand for safe baby cuddles is you wish. Do bring baby in their car seat, we do have baby chairs and mats available.

The course fills quickly as there are only 6 of you so we can give individual support. As a group you will be the only members in the gym to ensure you feel comfortable and Covid safe. 

If we have to lockdown again all training will convert to online sessions via zoom which during the previous lockdowns was welcomed and very well received. 

I would prefer 1-1 personal training what are the options?

  • Focus on Change Postnatal personal training 1-1 for 3 sessions and full access to the gym, enables you to gain initial confidence and comes with videos and a comprehensive PDF to support your postnatal recovery.

  • 12 session flexible personal training with full guidance and 1-1 support purchase here for the discounted price

  • Become a member and pay monthly our popular postnatal mums option is Glo 12 sessions over a 3 month period 1 session a week to split the cost.

Once I have completed the course what can I do next?

Postnatal Power circuits

This is ideal as a follow on class as not everyone is strong enough to move to higher intensity.

This class is split into 3 main areas of progression: Fitness, Movement and Strength. 

You will develop a real sense of achievement every week as exercises are combined with equipment cardio, and movement with the aim of getting you stronger and closer to your specific fitness goals.

The combination of exercises will activate your entire body to work efficiently without the risk of injury.

Baby comes too

PAYG options or purchase a discounted class pack

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

This is an outdoor fitness class designed to improve your overall 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.

The sessions are fun, safe and effective and very sociable.

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.

Buggy bootcamp is seasonal and will run from April - October Dates to be confirmed

For more information click the link here or to chat contact info@katecampbellfitness.com or ring 0114 2362129