PELVIC FLOOR AND CORE EXERCISE PROGRAM - LEVEL ONE

Thursday, 18 May 2017

Correctly laying a firm foundation is paramount to being able to live an active lifestyle.  Taking the time now will enable you to choose the intensity you wish to live life with the knowledge that you are strong from the INSIDE out! #sayYES

Welcome to LEVEL ONE - PELVIC FLOOR AND CORE EXERCISE PROGRAM

Whilst this program focuses on the Pelvic Floor and Deep Inner Core muscles, the exercises are a great place to start your recovery if you also suffer from diastasis recti (abdominal separation). Diastasis recti is the separation of the outer rectus abdominis or '6 pack' muscles that can occur during and even after pregnancy. Pelvic floor exercises can be completed during pregnancy however, this following program does not offer modifications required for pregnancy.



How to Find your Pelvic Floor - My Journey

Thursday, 27 April 2017

Prior to becoming pregnant, I was all about being strong and feeling strong.  Whether it was climbing ropes, leg pressing 330kg or squatting over 110kg.  Did I consider my pelvic floor? In all honesty, as long as I wasn't wetting myself, the answer was, "No, I did not!" Jump forward and with a 14 month old son, why now?

As a Personal Trainer specialising in Women's Health, I have always been about strength and health over shape and size. However, since going through pregnancy and the postpartum period, I am now a staunch advocate of knowing your own body INSIDE and out. Having a six pack has no link to how strong our pelvic floor and core are.  Outside, we might look great but internally we could be bearing down or heading towards a prolapse in our future.

Relaxing upper body stretches

Thursday, 20 April 2017


And here they are! My life saving stretches are now on paper (your screen) 
These 17 easy stretches have kept me upright and avoiding the humpback of Notre Dame look. I hold each stretch for approximately 10-30 seconds and stretch both sides. All these stretches may be done where ever you wish, yes you may insert your baby into the picture. :) Find more stretches for your whole body in my Pregnancy and Postpartum stretching eGuide.



Vegan Sheppard's Pie

Friday, 3 February 2017

Simple is always a must in my kitchen and this vegan Sheppard's Pie makes me and my family very very HAPPY. It's also the perfect dish for meal prepping and it provides you and your family with goodies your body needs. Quoted by more people than I can count: "This is better than any Sheppard's Pie I've ever eaten!" AND it's Rexie's favourite! Woohoo! Enjoy lovely friends. Looking forward to hearing your thoughts!

PELVIC FLOOR AND CORE

Thursday, 26 January 2017

~strength & stability~
#thecoretruth



As a mum and a personal trainer, I am all about being and feeling strong and healthy - so we can do the things we want to do without aches and pains and without creating physical problems for ourselves later down the track.  Often this means doing things and getting results that are not visible to others or sometimes even to ourselves, but set us up for great things in the future - our pelvic floor and core being number one!

FIND OUT MORE ABOUT MY "7 MINUTES WITH D" WORKOUT #3 LOWERBODY - beyond postpartum

Wednesday, 6 January 2016

Challenge time! This one is for the ladies that are beyond postpartum (6+ months) and want to take things up a notch. I love creating at home workouts and now that I have been a mother for one whole year I'm physically and mentally ready to challenge myself. This year I am wanting to put together workout videos with three variations for you all so we (pregnant, postpartum and beyond) can all join in and work out together! In the mean time I will continue to post my workouts as much as possible.

Are you new to my 7 minute workouts? I have 2 other workouts featured in the "7 minute workouts" section which I love so if you're looking for an all over body workout, check them out as well.


Why 7 minutes? I have chosen 7 minutes as it is a manageable length of time for me to complete a workout whilst Rex and I have play time. If Rex is happy to continue and I have more time, energy or want a more intense workout I simply repeat it. The number of repetitions depends on how I am feeling, though most importantly how Rex is going. As my body gets stronger I increase the repetitions.



THE '7 MINUTES WITH D' #3 WORKOUT

- There are 7 exercises
- Perform each exercise or side when directed for 30 seconds, completing as many repetitions as possible unless a hold
- Take 10 seconds rest between each exercise or side when directed
- Want more? Repeat 7 minute circuit

Cool down with my Pregnancy and Postpartum stretching eGuide.

Me and My Pelvic Floor - Part 1

Tuesday, 17 November 2015


The above photo is a taste of what's to come in Part 2 of "Me and my pelvic floor"
Be sure to keep reading below for Part 1! No cheating :)

I get lots of questions about pelvic floor. We all talk about working our pelvic floor muscles but really, how many of us do it on a daily basis and do we really know how to engage it correctly?

This blog post is for anyone needing some more information or if you're wanting to double check you're on the right track.

And yes once you've nailed the technique you can begin to include it in whilst using my Pregnancy and Postpartum Stretching eGuide.

Like any other muscle group it can become stronger with exercise, so if you're happily wetting your pants from all the silly dad jokes your partner is pulling out, don't worry, there's hope!

10 reasons why your child needs you

Wednesday, 16 September 2015

  1. Nothing, and I mean nothing can replace the love that you can provide for your child.

MUMMY MOMENTS

Tuesday, 15 September 2015

~ I LOVE YOU ~

Find out More about my '7 minutes With D' workout #2

Monday, 24 August 2015

'7 minutes With D #2' is one of the fitness programs I have designed and completed postpartum.  I started the program featured below at 4 months postpartum once I felt my core was strong enough and my post labour body had healed. I have chosen 7 minutes as it is a manageable length of time for me to complete a workout whilst Rex and I have tummy time. If Rex is happy to continue and I have more time, energy or want a more intense workout I simply repeat it. The number of repetitions depends on how I am feeling, though most importantly how Rex is going. As my body got stronger I would increase the repetitions.


The '7 minutes With D #2' workout

- There are 10 exercises
- Perform each exercise for 30 seconds, completing as many repetitions as possible unless a hold
- Take 10 seconds rest between each exercise
- Want more? Repeat 7 minute circuit

Cool down with my Pregnancy and Postpartum stretching eGuide.