https://www.georgydillonpt.com/blog daily 0.75 2026-03-30 https://www.georgydillonpt.com/blog/training-beyond-postpartum monthly 0.5 2026-03-30 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/9ac69242-f298-44be-941c-246ef9ddcc28/georgy-dillon-womens-menopause-fitness-expert-2.jpg Blog - How to level up your training when you’re ready for the next step - One of the biggest lessons in strength training (especially after kids) is understanding that progress isn’t always a straight line https://www.georgydillonpt.com/blog/creatine-during-pregnancy-postpartum-and-beyond monthly 0.5 2026-03-06 https://www.georgydillonpt.com/blog/how-to-stay-active-on-rainy-days monthly 0.5 2026-01-23 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/d5bbc377-1c7d-4701-85f6-5ecb74b0aa9e/IMG_2883.jpg Blog - Staying active on rainy days - No coats, no rain covers, no rushing, no pressure - just press play (and pause) when you want and choose the level of intensity that you’re up for that day. This could be 10 minutes of mobility, or 15 minutes of pilates, or 20 minutes of strength - factor in your energy, and what you feel like that day. https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/de7f4465-ccd7-4b6b-b907-125b033e7312/IMG_3245.jpg Blog - Staying active on rainy days - You can move while your baby naps, plays beside you, or even gets involved and grabs your hair as you glute bridge. If you only have 10 or 20 minutes every few days, that truly is enough. I always remind mums that this is just a phase of your life (even if the long nights feel like its lasting forever) and to remove the expectations of those 45-60 minute gym classes you used to do pre-kids for it to ‘count’. All in time, for now focus on ‘less is more’. Because 10 minutes is better than 0 minutes and when you can’t walk, why not workout when it rains? https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/d167cd3d-2406-41d1-81cc-31ceab1148f8/IMG_3179+%281%29.jpg Blog - Staying active on rainy days - Home workouts give you the opportunity to move when the weather turns rotten, at your own gradual pace and in your own space (and stay dry!). You can adapt exercises to how you feel each day choosing a shorter 10 minute core session over a full body strength session allows you to progress at a pace, according to energy. Working out at home also gives you complete control over your environment, especially when the outside environment cant be controlled. https://www.georgydillonpt.com/blog/four-common-hesitations-i-hear-with-online-programs monthly 0.5 2026-01-13 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/10942645-839d-4a86-a335-54d74f09f151/IMG_3161.jpg Blog - Four common hesitations I hear with online programs, and my answers - The other benefit of home workouts… Your little ones can get involved and no one cares if you turn up in your pyjamas to workout! https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/6b6cfc28-2423-49c2-8256-0dbd19ae7510/IMG_3268.jpg Blog - Four common hesitations I hear with online programs, and my answers Depending on which program you’re on, you can also avail of 1:1 support through WhatsApp, so any questions about your form, modifying an exercise, or simply needing reassurance, I’m there to help you. https://www.georgydillonpt.com/blog/competing-in-my-first-hyrox-competition-two-years-postpartum monthly 0.5 2026-03-13 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/d0b3edaa-6fca-42a2-8bfc-4925623d63d9/IMG_1760.png Blog - Competing in my first Hyrox competition two years postpartum - what I learnt along the way! - The first step for me wasn’t the training, it was mental preparation. I knew that life of self-employment and with kids means unpredictable nights and general exhaustion. So instead of chasing the ‘perfect’ training plan (there isn’t one), I gave myself a longer lead time (6 months), building in space for inevitable disruption in the plan but also doing it properly and not rushing it. That mindset shift, to expect inconsistency while trying to be consistent (juxtaposition I know), helped me stay on track without the guilt of missed sessions or had to taper back due to tiredness or stress. https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/ee85527b-ab94-4d76-8dd5-4eb23fa41f40/Wall+balls Blog - Competing in my first Hyrox competition two years postpartum - what I learnt along the way! “Stepping onto the start line at two years postpartum wasn’t just about ticking a box of doing a Hyrox, it was about showing myself that postpartum you can do hard things” https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/470b0aa5-598b-4c39-8632-35f26009913f/IMG_1773.png Blog - Competing in my first Hyrox competition two years postpartum - what I learnt along the way! - By the time race day arrived, I wasn’t just proud of the physical preparation I’d put in, I was proud of the patience it took to get there. I didn’t focus on the missed workouts or sessions, I focused on the ones I DID do. The pressure I put my body under to get there, the sessions I dreaded but still showed up too and gave what I had (not always my all). Stepping onto the start line at two years postpartum wasn’t just about ticking a box of doing a Hyrox, it was about showing myself that postpartum you can do hard things, it will look different to before kids, and that’s ok, but motherhood doesn’t mean the end of pushing yourself, it’s merely a moment in time where we have to give ourselves more patience and grace to reach our goals. But you get there! https://www.georgydillonpt.com/blog/staying-active-this-summer monthly 0.5 2026-03-13 https://www.georgydillonpt.com/blog/can-exercise-help-you-sleep-better monthly 0.5 2025-04-30 https://www.georgydillonpt.com/blog/exercising-during-pregnancy monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/ce68ba30-096b-4531-bf24-6963a0183717/georgy-dillon-pregnancy-fitness-3.jpg Blog - Exercising during pregnancy: Answering your common concerns - Learning how tension, good technique, breath work, core pressure management and your pelvic floor work during pregnancy is key to a well rounded understanding of exercising while pregnancy https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/d6a55b95-3a67-4d77-bae3-2ae3bebeb727/georgy-dillon-pregnancy-fitness-4.jpg Blog - Exercising during pregnancy: Answering your common concerns https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/ee676229-1453-4b8f-a723-7ba11d1fb470/exercising-in-your-pregnancy-preview.png Blog - Exercising during pregnancy: Answering your common concerns - Make it stand out Download my free eGuide here about Exercising in your pregnancy https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/1a6412e1-2ea2-403f-ae44-0bcf9b963b04/the-pregnancy-program-preview.png Blog - Exercising during pregnancy: Answering your common concerns - Make it stand out To find out more about exercising in pregnancy, you can all have a look on my Pregnancy Fitness page https://www.georgydillonpt.com/blog/overindulged-how-to-get-back-on-track-and-ditch-the-guilt monthly 0.5 2026-03-13 https://www.georgydillonpt.com/blog/simple-ways-to-kickstart-your-exercise-routine monthly 0.5 2025-09-26 https://www.georgydillonpt.com/blog/2-things-i-would-do-if-i-was-beginning-my-postnatal-exercise-journey-again monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/31792dd9-fcb7-4277-9a58-18fcc2eec2e9/georgy-dillon-core-exercises.jpg Blog - 2 Things I Would Do If I Was Beginning My Postnatal Exercise Journey Again - “Breath work and core rehabilitation is also the most important and fundamental part of rebuilding those foundations after birth.” https://www.georgydillonpt.com/blog/5-ways-to-keep-building-strength-from-home-with-just-one-set-of-weights monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/fdf3f097-e273-49a4-be73-6db07a8b7451/georgy-dillon-squats-with-weights.jpg Blog - 5 Ways to Keep Building Strength from Home with Just One Set of Weights - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.georgydillonpt.com/blog/why-should-women-strength-train monthly 0.5 2025-02-04 https://www.georgydillonpt.com/blog/how-long-should-i-wait-before-returning-to-exercise-after-birth monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/bc092b34-0d96-4def-bb59-f9d609bc7ee2/exercise-after-birth-instagram-poll%7Eresult.jpeg Blog - How Long Should I Wait Before Returning to Exercise After Birth? - When I put the question out on an instagram, poll, a staggering 400 mums replied when I asked "Did you find it easy to access materials from your GP/doctor about returning to exercise?" here was the result: https://www.georgydillonpt.com/blog/5-reasons-why-you-are-not-seeing-results-from-your-training monthly 0.5 2025-02-04 https://www.georgydillonpt.com/blog/return-to-running-postnatally monthly 0.5 2025-04-29 https://www.georgydillonpt.com/blog/my-birth-story monthly 0.5 2025-02-04 https://www.georgydillonpt.com/blog/the-feel-good-trimester-my-musings-from-trimester-2 monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/6decb129-fbdc-49c2-96d9-0006c20e85f0/georgy-dillon-pregnant-trimester-two.jpeg Blog - The 'feel good trimester' - My musings from Trimester 2 - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/e9e7781a-3440-4da8-b2d6-7077e1acbdec/greek-yoghurt-honey-berries-granola.jpeg Blog - The 'feel good trimester' - My musings from Trimester 2 - Here are some of my favourite pregnancy snacks: Greek yoghurt, a drizzle of honey and frozen raspberries & granola (see below) 2 rice cakes with peanut butter & sugar free jam Boiled eggs (on a rice cake for carbs on on their own) Cucumber & cream cheese dip Tahini protein balls - see recipe here https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/a3e7ba69-672e-42c0-a7bb-599fdac8632b/matcha-green-tea-latte.jpg Blog - The 'feel good trimester' - My musings from Trimester 2 - Limit caffeine to mornings, if you have too, or switch to decaf. I really enjoy a matcha (green tea powder) latte as a natural remedy for the afternoon lull. Remember tea has plenty of caffeine too, as well as dark chocolate (which I know is a popular after dinner snack). It will help limit 'pregnancy insomnia' by reducing caffeinated drinks/snacks, something that a lot of mothers suffer with from trimester 2 onwards. I am coffee lover and my two cups a day is something I've had for the best part of 15 years. I will openly admit, skipping the second cup has meant I have have never slept so well than in this (third) pregnancy...plus running around after my other two (4 & 2.5 years) is also helping with the tiredness levels! https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/89334451-3a49-446a-9716-18e57b2e33e6/simple-pregnancy-protein-shake.jpeg Blog - The 'feel good trimester' - My musings from Trimester 2 - Simple protein shake 1 scoop vanilla protein (vegan or whey) 2 large ice cubes 1 tbsp peanut butter powder (or 1tsp of peanut butter) 1 medium to large banana Optional - maple syrup or a date for sweetness but depending on the protein powder and their artificial sweeteners it may not need it. Blitz all together and it genuinely tastes like a McDonald’s milkshake! Are protein shakes safe in pregnancy - yes! Here is a post about them from my Instagram. https://www.georgydillonpt.com/blog/exercise-food-and-afternoon-sickness-my-musings-from-trimester-one monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/77b1e230-f2b9-4f6f-a082-d938363827df/georgy-dillon-pregnant-trimester-one.jpeg Blog - Exercise, food and 'afternoon sickness' - My musings from Trimester One - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/9bac611e-3fb4-4fcf-bc01-04191b104506/lunchtime-pasta-recipe-georgy-dillon.jpeg Blog - Exercise, food and 'afternoon sickness' - My musings from Trimester One - My 'Go To' Lunchtime Pasta 1 salmon fillet cooked or chicken breast 75g wholewheat pasta 40g light cream cheese 1/2 cup Frozen peas 2tbsp pasta water Sprinkling of grated cheese on top https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/8406a2ea-dfe4-4d7b-b467-623b3a191f61/oat-banana-energy-bars-georgy-dillon.jpeg Blog - Exercise, food and 'afternoon sickness' - My musings from Trimester One - Oat & Banana Energy Bars 3 mashed ripe banana 2 cups plain oats 1/2 cup peanut butter 1 tbsp maple syrup/honey Handful of dried fruits Bake for 15 mins at 180 degrees Makes roughly 12 squares https://www.georgydillonpt.com/blog/why-exercise-can-feel-so-challenging-after-having-a-baby-and-how-to-tackle-it monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/5ddcb2c8-8b7c-45c3-a3eb-f08a60a2ac63/dr-julie-smith-external-influences-diagram.jpeg Blog - Why exercise can feel so challenging after having a baby and how to tackle it - This a visual I took from a book by Dr Julie Smith: Why Has Nobody Told Me This Before? This represents how low mood (top of the cycle) and low motivation breeds even more negativity and the sense that if we withdraw and ignore, it will go away...The truth is, if nothing changes, then we're stuck back in this negative cycle. Even at the lowest level of motivation and you feel totally out of sync - break it down and do 10 minutes of exercise, then gently build up from there - I promise you'll feel better after! https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/37c07d81-e144-444a-9ce1-3941803c6b3f/the-habit-loop-james-clear-atomic-habits.jpeg Blog - Why exercise can feel so challenging after having a baby and how to tackle it - This is taken from James Clear: Atomic Habits, a book I read last year and one of my biggest take aways was how to break a bad habit and create a good one. Lets take a negative habit loop for example: Cue - Feel negative in yourself, feel frumpy and out of shape in your own body Craving - To feel a quick relief of happiness through food, TV or a mindless scroll Response - Reach for the phone, reach for chocolate Reward - Moment of happiness, followed shortly by more negative negative thoughts...so back to the start https://www.georgydillonpt.com/blog/ways-to-stay-consistent-with-exercise-even-when-you-have-no-time monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/b299f1e3-819a-4205-b274-9c8c49d46046/week-planner.jpeg Blog - How to stay consistent with exercise, even when you have no time - Don’t plan to ‘workout on Mondays, Wednesdays and Fridays’ this allows very little flexibility should you have a restless night - you’re more likely to throw in the towel as you ‘missed a day’ and consistency will seem impossible. https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/35e2c98e-3d07-4792-9555-fb29fa6f7986/mum-baby-exercise.jpeg Blog - How to stay consistent with exercise, even when you have no time - No nap babies? Bring your baby along and let them play next to you! All my 1:1 clients bring their babies to the workouts, it’s fun to have them there. Babies LOVE watching squats and always brings out the giggles. Stop and attend to them whenever you need - you can still achieve so much even with the baby there. https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/129a3227-93ed-49c0-9566-633cc8df1c24/georgy-dillon-advanced-postnatal-fitness.jpg Blog - How to stay consistent with exercise, even when you have no time - My online fitness classes and six week postnatal program very much do the hard work for you with the planning. https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/70d063de-854d-4813-a074-0669bda7cc17/georgy-dillon-personal-training-dublin-2.jpg Blog - How to stay consistent with exercise, even when you have no time - All of the above will give you the tools to help stay consistent with exercise. Understand and appreciate it won't always go to plan every time and know it doesn't have to be all or nothing. If help with your workouts is what you need, my on demand channel and my six-week core and strength postnatal program are the perfect kick starters into exercise after having a baby. If you need a bit more one-to-one attention book a call to discuss if personal training sessions are right for you. Good luck with your journey to staying consistent with exercise! https://www.georgydillonpt.com/blog/post/postnatal-life-an-honest-overview monthly 0.5 2025-02-04 https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/d622817f-913c-481b-a206-700f90a98319/new-born-baby.jpeg Blog - Postnatal life - a glimpse into the first few days and weeks following birth - Sleep The saying “Sleep when baby sleeps” isn't helpful, no matter how many people say it. https://images.squarespace-cdn.com/content/v1/670d0431ab20200065a53900/4ea3b477-31d7-4ae6-aa73-49aa3b091742/breast-feeding-newborn-baby.jpeg Blog - Postnatal life - a glimpse into the first few days and weeks following birth - Breastfeeding and nipple pain You may find the breasts to be quite tender and sore, especially the nipples if you are breastfeeding, when your milk comes in particularly! 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