EXERCISING POSTNATALLY
Tailored Programs for Your Strength and Postnatal Recovery
Your postpartum journey starts here
Right now you’re navigating life with a baby, feeling a little lost in your body, it’s a bit of a stranger to you, now so much has changed. New aches, pains, weaknesses and niggles have you unsure of its abilities and limits with exercise.
Where do you begin when it comes to exercising postnatally?
You want to feel stronger, more like yourself again. You’re craving more energy and confidence in your body. You want to get to know your body again - the one that used to play sport, run, jump or perhaps go hard in the gym.
You want to feel fit and healthy, not just for yourself but for your family too. But let’s be real, your days are pretty packed now - between feeding, nappy changes, and sleepless nights - and you don’t know how to get back to movement in this new phase of your life.
Feeling this way is completely and utterly normal after birth.
Yes you CAN feel the best version of yourself as a mum. It can be very hard to start any sort of exercise plan and when you do, “where do I begin”?
Let’s find your right way to re-enter the world of exercise after birth.
Being a mum means discovering strength you never knew you had, so let’s nurture that.
I bet you’re thinking ‘But I simply don’t have time for this!’
I hear you! You’re already exhausted.
Where will you find the time or energy? But these programs are built for mums like you, by a mum (me!) — ones who are short on time and energy.
You don’t need to overhaul your schedule. Time away from your baby is not only hard to find, but sometimes very difficult mentally and unsettling for you as you navigate motherhood.
This is why I want to reassure you that to build strength, you don’t need hours, nor a gym membership - but a program that fits into your life as a new mom, helping you feel stronger in just 10-30 minutes a day, from home.
This isn’t hours of cardio in the gym, but concise and relevant exercise for you, as a mum, who needs to make the absolute most of it with the limited time you have, and feel a difference every time you show up to workout.
You might be thinking why bother ‘this is just part of motherhood to feel this way.’
But no pain, leak or lack of strength & confidence is unchangeable.
Being a mother doesn’t mean we can’t exercise and feel our best self since having children - you just need the route back in.
It can absolutely be your time to thrive and not just survive, build confidence in your new body and stop late night googling solutions to your postnatal concerns. It’s time to feel excited to move again, to feel energised, to form an exercise routine you enjoy and to do something for YOU, because part of taking care of your kids is taking care of yourself too - you deserve this.
This is why I’ve designed a series of programs for each stage of your postnatal journey.
Workouts ranging from 10 to 30 minutes
Short yet effective fitness programs specifically designed for moms like you
No endless cardio, no gym membership—just short, manageable workouts tailored to your postpartum body helping you build strength and confidence in a way that fits your life.
Workouts that mean you don’t have to spend time away from being a mum, but when you do take that moment for you, it’s well spent
“Imagine feeling stronger each day, moving with more energy and ease, and actually looking forward to those precious moments of ‘me-time.’ This isn’t just about getting fit—it’s about feeling like you again, but stronger, more empowered.”
Start your postnatal fitness journey with my 4 step programs
START HERE
STEP 1
Just had a baby and newly postnatal?
New Beginnings:
An Early Postnatal Program
STEP 2
A few weeks in and ready to start exercising again?
The Postnatal Core & Strength Program or 6 Weeks to Strong group program
STEP 3
A few months in and ready to elevate your fitness to the next level?
The Advanced Postnatal Challenge
STEP 4
You no longer consider yourself postpartum and feel ready to move into a new phase of training
Let’s Lift - Strength Training Program
Step 1: New Beginnings: An Early Postnatal Program
Designed using gentle techniques including breathwork, core strength & mobility to help you reconnect with your body after birth.
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Referred to as the "Fourth Trimester" for a reason, it takes time to navigate life with your new baby and with everything going on, we can often feel lost or disconnected with our own body.
In the early postnatal stages, I recommend the following areas to focus on for your recovery, resting & healing, optimal breathing, gentle mobility, pelvic floor connection, deep core connection & core rehab
Leaving the resting and healing to you, let this program help cover the rest! -
You have recently given birth and are looking for some gentle movement to reconnect with your body
You are recovering post birth and want some exercises to do, but not sure what is safe
You want short videos (all 10 mins in long) which you can do anywhere and anytime
You want clear, follow along videos to cover everything you need to know
Step 2: The Postnatal Strength & Core Program or 6 Weeks to Strong group program
A pilates & strength focused self-paced program specifically designed for the postnatal mother ready to re-enter the world of exercise.
Want more individual & group accountability? Keep scrolling to 6 Weeks to Strong!
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The thought of starting to exercise again can be harder than actually starting, it's a very daunting prospect!
You might be feeling unsure about how and where to start with exercise after birth so no matter where you are in your postnatal journey, building your confidence in exercising again is my top priority—so let me be your PT in your pocket (literally) as we communicate through voice notes, videos and email to help support you on this journey.
This isn’t just ‘another online program’, but one which comes with unwavering support and assistance, holding you accountable so you feel supported and motivated for every step as you progress and see the results of the work you put in.
With my full support, I will help you feel the strongest version of you yet, after birth, and all from home.
You deserve to take this time for yourself, to feel your best for both you and your baby.
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You need somewhere to start but don't know where or how
You want to form a routine with exercise but not sure how alongside busy life with a baby
You want accountability from an expert you can report back too after each workout for any queries and weekly check ins
You want to feel like 'you' again and keep up with the physical demands of being a mother
You want to reduce common postnatal aches and pains and future proof your pelvic floor and core
You are perhaps looking to lose a bit of weight after baby
You want shortworkouts you can keep and repeat forever
You want workouts you can do with minimal equipment from home, in the shortest, most time efficient way to work around your busy schedule
You want a program that delivers results, workout after workout, so you can see and feel your body becoming yours again
6 Weeks to Strong - September Waitlist
If you’re looking for more support, guidance and encouragement to stay consistent in getting the Postnatal Core & Strength program done, then join the next group accountability program for just 10 mums.
We’ll work through the Postnatal Core & Strength Program together, so you get all the attention you need to complete the program and get more out of it in just 6 weeks.
Join below starting May 18th and enjoy a complimentary core rehab program to get you started!
“I have really enjoyed the structure, progression and accountability of this programme.
I love the fact we can tackle workouts at home and that we are really building core and glute strength. Getting back into good solid workouts with progression!
The accountability! I need it for motivation. The routine gives me time to focus on me! The feeling of strength and stability that is slowly and surely returning!” - Saoirse S, 6 Weeks to Strong Participant
For €225 (including VAT) or 5 x €45 payments over 5 weeks includes access too the Fitness Hub, weekly live workouts exclusive WhatsApp community & additional 1:1 WhatsApp support where needed
Step 3: The Advanced Postnatal Challenge
A 12-week advanced challenge designed for mothers to effectively elevate their fitness levels, build strength, and keep up with the demands of motherhood. Get 50% off your first month automatically at checkout.
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Motherhood is an endurance event in itself, and keeping up with the demands can be very taxing on the body. You are ready to take the next step to ensure you’re ready for everything it throws at you - from running, jumping, lifting and pushing.
You've mastered the basics but are now seeking to maintain consistency with your exercise routine, you want accountability with community support and weekly check-ins with me, all while building strength, then this challenge is perfect for you!
If you have built strong exercise foundations postnatally and are looking to elevate your fitness levels and keep up with the demands of motherhood - then this is the challenge for you!
This 12-Week Challenge uses advanced workout classes ranging from 20-30 minutes in length which will help elevate your fitness levels now you've passed the initial postnatal stages and help you form a strong routine with exercise.
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You have started your postnatal return to exercise journey but ready for the next step
You want to prioritise your health and fitness first and need
You have formed a routine with exercise and want to maintain it, or ready to start one and need guidance
You want a structured program to follow at your own pace
You want accountability from an expert you can report back too on your progress with weekly check ins
You want to continue to stay strong and keep up with the physical demands of being a mother
You are perhaps looking to lose a bit of weight after baby
You want workouts you can do from home, with minimal equipment all whilst still getting results
You want a program that delivers results
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With a focus on progressive challenges, each workout is repeated twice over a 4 week block, so your body adapts and you continue to see improvements in your strength, endurance, and overall fitness throughout the 12 weeks.
3 x Strength and/or Strength & Cardio Training Sessions
1 x Mini workout for days you're stuck for time
1 x Stretch Session
Unlimited access to the additional workouts on The Online Workout Channel
Join us on a rolling monthly basis of €30 (cancel anytime) and let’s elevate your postnatal fitness together!
Step 4: Let’s Lift
A strength training program designed for mothers who feel they're now ‘beyond’ the postpartum period and ready to confidently push their strength to the next level and train harder and smarter!
Get 50% off your first month automatically at checkout.
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There comes a point where you no longer feel ‘postpartum’… but you’re also not quite sure what the next step in your training should look like.
You’ve done the work to rebuild your foundations. You’re feeling stronger in your core and exercise has become part of your routine again. But now you’re craving more! You want to feel challenged, lift heavier, and see what your body is truly capable of beyond the rebuilding phase.
Let’s Lift is designed for mums who feel ready to move beyond postnatal and step confidently into a new phase of strength training.
Whether you enjoy the convenience of working out from home or you’re beginning to explore the gym environment, this program gives you the structure, progression and confidence to take that next step. With clear guidance on increasing resistance, building lifting volume and training closer to muscular fatigue, you’ll learn how to challenge your body in a way that supports long-term strength.
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You no longer consider yourself postpartum and feel ready to move into a new phase of training
You’ve built strong foundations with your core and strength work and want to progress beyond the basics
You’re ready to start lifting heavier and want guidance on how to do it safely and effectively
You want to build real strength, increase muscle, and see measurable progress in your training
You enjoy the convenience of home workouts but want to challenge yourself with more progressive strength training
You’re starting to feel curious or confident about lifting in a gym environment and want a program that supports that transition
You like having clear rep ranges, progression and structure so you know exactly how to push yourself each week
You want to feel stronger, more capable and confident under load
You’re motivated by tracking your weights and seeing your strength improve over time
You’re ready to stop just “getting a workout done” and start training with purpose
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Each training block is structured so you can focus on improving your lifts each week gradually increasing the load and pushing closer to muscular fatigue. You can follow the workouts from the comfort of home or use them in the gym, depending on what works best for you. With written workouts included alongside each video, you’ll also be able to easily track your weights, reps and progress as you go.
You’ll repeat workouts within each 2 week block, giving you the opportunity to track your progress, add reps, increase weights, and see your strength develop week by week. This approach allows your body to adapt while helping you build confidence lifting heavier over time.
Each week you’ll have access to:
3 progressive strength training sessions
1 Pilates session to support your core, control, alignment and overall movement quality
1 stretch and mobility session
All of this is included in The Fitness Hub rolling membership of €30 (50% off your first month applied automatically at check out) which also gives you access to the other programs within the hub, allowing you to revisit previous stages or add extra sessions when it suits you.
“The classes are easy to access, short enough to be done when the baby naps, progressive enough not to be overwhelming but hard enough to make you sweat.”
- Kate W.
FAQs
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Nothing! The 50% discount code will be applied automatically at checkout for your first months subscription, after that you will be charged the usual €30 per month.
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For New Beginnings, you will need very limited equipment as its a gentle program. A pilates ball and theraband are ideal, however you can also substitute these with a squishy cushion and pair of tights!
For all the other programs you will need one set of light to medium dumbbells (I use roughly 5kg in the videos) and 1 x light and 1 x medium/heavy short loop resistance band.
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All programs and workouts are specifically designed by myself, a fitness professional with expertise in postnatal exercise and core corrective solutions. They are tailored to support your body's healing process after childbirth, focusing on rebuilding strength, improving mobility, and addressing core and pelvic floor health.
However, every postpartum journey is unique. We recommend consulting your healthcare provider before starting any new exercise program, especially if you've had a complicated delivery, diastasis recti, or other specific concerns.
Your safety and well-being is my top priority, so if you are unsure which program might be best for you, please get in touch or book a discovery call here and I can advise. -
All the workouts are designed to be progressive and build on one another to help you recover and strengthen safely and effectively. Following them in order ensures you’re gradually improving your core, pelvic floor, and overall strength at a pace that supports your postpartum recovery.
If you’ve already completed initial rehab with a physiotherapist or other professional, it might be that you are ready for The Postnatal Program. If you are confident that you've built good strength foundations postpartum, then The Advanced Postnatal Challenge might be more suitable. If you have any concerns however, feel free to get in touch and I can help determine which program would be a better fit for your current fitness level and goals.
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The Advanced Postnatal Challenge
Yes you can cancel the rolling subscription whenever you like, there is no minimum term. You will have access until the end of that payment month, after which you will lose access to the program as well as the online workout library and live workouts.
To cancel the subscription log into your account and go to Subscriptions, here you can select to cancel your subscription. You will retain access to the programme and video library until the end of the billing period.
If you have signed up to either New Beginnings or The Postnatal Strength & Core Program, these are fixed price programs with instant, lifetime access and so cannot be cancelled.
Please read our Terms of Service for further information or contact me if you’re unsure which program is best for you.
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Absolutely! I place a huge emphasis on making sure you feel supported throughout your journey.
Each of the programs includes regular, if not weekly, check-ins to help keep you accountable, track your progress, and address any questions or challenges you might have.
6 Weeks to Strong & The Advanced Postnatal Challenge also come with community boards so you can see the progress of the other mums too! You’ll never feel like you’re doing this alone—I'm here to guide and cheer you on every step of the way!
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Good question! The Postnatal program is self-paced so you can do the workouts in your own time, at your own pace and take as long as you need. After each workout you can check in with me on how you're getting on and get feedback.
6 Weeks to Strong has more accountability. You benefit from both end of workout feedback forms, as well as weekly check ins to discuss your progress. There are 3 prescribed workouts each week, plus a weekly, optional live. The program is aimed to be completed in the 6 week time frame, giving you more exposure to exercise in a shorter period of time and therefore more likely to see and feel a difference. 6 Weeks to Strong is for 15 mums only and we also have a community group so you can post your progress with everyone else in the challenge. A majority of mothers who complete 6 Weeks to Strong have a more maintainable and well established routine with exercise.
If you can’t see the answer to your question, get in touch and I’ll be happy to answer any queries you have.
MEET YOUR TRAINER
Hi I’m Georgy,
A mum to three small children, coffee lover and your fitness friend! I have been through not only 3 pregnancies, but 3 very different experiences with each of them. Each one getting easier on my body, as opposed to harder as you may be led to believe. All by understanding and supporting my body better with exercise.
From one mother to another, you deserve every right to feel strong and confident in your body.
Going through pregnancy, birth and beyond is a huge toll for the body and by supporting yourself physically in the best way possible, you can enjoy every moment and movement along the way.