Exercise during pregnancy and postpartum

You are still an athlete

Pregnant women are often discouraged from continuing the exercise they did before getting pregnant, and instead, are only advised to do gentle exercise such as walking and yoga.

Research has concluded that strength training and staying active is safe for mother and baby and can be hugely beneficial for pregnant athletes!

But I admit, before becoming pregnant, I didn’t know a huge amount about the nuances of exercising during pregnancy. Then, when I started looking for guidance, it was limited to ‘do what you’ve always done’ and ‘listen to your body’. Not hugely helpful.

I took it upon myself to do lots of research and get certified in this area. This was the benefit to myself and the women that I work with.

Building back after having your baby

The postpartum build back to structured training is hard to navigate to say the least! From my experience, the postpartum care I received was limited and I was left to my own devices after birth.

Luckily by then, I’d become a certified pregnancy and postpartum exercise coach and knew what I had to do. But even with the knowledge I have, it’s hard to determine when is the right time to restart certain activities without falling into the trap of ‘doing too much too soon’ and compromising your return to exercise.

My postpartum programme includes a 12 week plan that outlines six 2-week blocks with focus areas and checkpoints. I have designed it so that if you are unable to complete a week for whatever reason, you’ll repeat that week until you’re ready to move on.

This is a plan that gradually builds you back into structured training without compromising your long term health. And I’ll be with you every step of the way.

Coaching packages

Pregnant athlete programme £100/month

  • Initial consultation to discuss what support you’d like

  • Personalised training plan set via the Final Surge app (allows your workouts to be synced to your watch)

  • Catch up via phone call every fortnight and regular check ins via the Final Surge app between calls

  • Unlimited changes to your plan to account for individual needs as your pregnancy progresses

  • Strength and conditioning programme that is designed based on your experience level and is safe for the trimester you’re in

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Postpartum athlete programme

£300 for 12 weeks of expert coaching

  • Initial consultation

  • A personalised 12 week programme that builds safely and progressively over time set via the Final Surge training app

    • The first 0-4 weeks will focus on recovery, healing and rehab of the pelvic floor.

    • The second 4 week block focusses on rebuilding your strength and aerobic capacity through strength training and non-impact exercise (walking, cycling, swimming)

    • The final 4 week block prepares you for the re-introduction of running (which is advised from 12 weeks)

  • Weekly catch up via phone call

  • Unlimited changes to your plan to account for individual needs