Postnatal Fitness and Wellbeing
Postnatal Fitness and Wellbeing
Your body begins an incredible journey from the moment of conception. For nine months, it grows and nurtures your baby, adapting and preparing for labour and childbirth.
And then your baby arrives! It's easy to forget just how much your body has been through. Believe me, I still remember having my girls, 25 and 22 years later!
YOU ARE AMAZING! And after everything your body has been through, a little TLC can go a long way in helping you recover.
YOU MATTER TOO! Working with my team and me is your chance to make a positive start to restoring your core strength, improving your cardiovascular fitness and rebuilding the strength you need for all the everyday demands of life with a baby.
By focusing on your lifestyle and individual needs, our personal training programmes, classes and courses will help you develop the physical, nutritional and mindset skills to work towards your long-term goals and return to the exercise you love.
There's often a lot of pressure to get your body back after having a baby, whether that's down to media influence or simply your own desire to feel like yourself again.
Returning to exercise after having a baby is often on women's minds, whether you were a seasoned exerciser before pregnancy or not.
The truth is that it takes time. Building a strong foundation from the start will help your body heal, adapt and regain strength, allowing you to progress with confidence rather than fear.
When I was a midwife, and now even more so through my experience in postnatal recovery, the question I get asked the most is:
“Kate, how soon after birth can I start exercising again?”
If you're reading this, you're likely interested in learning more about the services we offer at Kate Campbell Fitness and how we can help you.
Our aim from the start is to provide you with the practical information and guidance you need to build a strong body through good nutrition, core recovery strategies and exercise support.
We're here to deliver safe, effective exercises and provide expert knowledge and guidance on how to nurture and look after your body as you recover from childbirth and settle into this exciting new chapter of motherhood.
So, to answer the question: When can I start exercising again?
You can often begin gentle core and pelvic floor recovery exercises within the first 24 hours after giving birth, depending on how your birth went and how you're feeling.
YES, you can start your recovery almost immediately. BUT DO YOU KNOW HOW?
If you're unsure where to start, then let's have a chat!
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Three Things That Make a Difference to Your Recovery
Your Recovery, Your Pace
Concentration, commitment, and change all play an important part in your postnatal recovery. Every woman's recovery is different, and there's no one-size-fits-all approach.
Whether you're a few weeks postpartum or it's been years since having your baby, small, consistent steps can make a real difference to rebuilding your strength, fitness and confidence.
When you join one of our postnatal programmes or courses, we'll provide practical advice, education, and ongoing support to help you make steady progress toward your goals at a pace that's right for you.
Concentration and Connection
Understanding how your body moves and reconnecting with your core and pelvic floor is an important part of postnatal recovery.
Let's face it, feeding, carrying and lifting your baby throughout the day can take quite a toll on your back, shoulders and pelvic floor!
So try to make small daily movements, gentle abdominal exercises and pelvic floor connection part of your everyday routine. Even something as simple as being more aware of how you lift and carry your baby can make a difference.
It's not always about finding more time to exercise, but making the most of the little opportunities throughout your day!
Commitment
It's natural to want to see results quickly, especially when you're keen to feel stronger and fitter again after having a baby.
But rebuilding your core strength, improving pelvic floor function and getting your fitness back takes time, patience and consistency!
So focus on small, manageable steps and exercises that progress as you get stronger. You don't need to rush or do everything at once.
Remember, it's not about how quickly you see results, but about sticking with the right exercises and giving your body the time it needs!
Change
Change isn't always easy, especially when you're keen to get back to the exercise you enjoy.
Take running, for example. Getting back to it too soon, before you've rebuilt your strength and pelvic floor function, can increase your risk of injury and slow down recovery.
And let's not forget nutrition! What you eat matters too. Making a few changes to your eating habits can help your body recover, give you the energy you need and support your exercise goals.
It's not about changing everything overnight. Small changes to your exercise and eating habits can make a big difference to how you feel and recover!
Postnatal Services
Whether you've just had your baby, are finding your feet again or are ready to return to the exercise you love, we've got a range of options to support you.
Explore the services below, find what feels right for you, and see how we can help you along the way.
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From the very beginning of your recovery journey, YOU MATTER!
We're delighted to offer our specialist postnatal wellbeing assessment from as early as 2 weeks after birth, depending on your recovery.
This initial check is all about you. Our specialist postnatal coaches will take time to listen, understand your birth experience and provide reassurance, support and practical guidance to help you understand how your body is recovering.
Your assessment includes posture, abdominal separation (diastasis recti), abdominal tone and tension, pelvic floor exercise guidance and advice on gentle early postnatal exercises.
You'll leave with a better understanding of your recovery and how to start progressing towards the exercise you love, safely and with confidence.
SPECIAL OFFER: Get your £50 assessment fee back when you purchase a Pure PT Postpartum Programme of 12, 16 or 20 sessions.
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Feeling confused by all the information out there about diastasis recti (abdominal separation)?
Perhaps your physio has told you that you have a diastasis, but you're now unsure what exercises you should or shouldn't be doing.
From experts to other mums sharing their experiences on social media, everyone seems to have an opinion, and the advice can be quite different! No wonder it can feel confusing.
That's where we can help.
We'll start by assessing your abdominal muscles, listening to your concerns and understanding what you'd like to achieve. From there, we'll create a personalised training programme with practical advice and home exercises to help you rebuild strength, improve core function and return to exercise with confidence.
My recommendation is to start with our Pure PT 12-session programme, giving us time to work on your core recovery and progressively build your strength at a pace that suits you.
And don't worry about childcare. Your baby is welcome to come along too!
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Postnatal Foundation Course
Building a strong foundation from the start will help your body heal, adapt and regain strength, allowing you to progress with confidence rather than fear.
Our 6-week Postnatal Foundation Course is designed to help you rebuild your core and pelvic floor strength, improve your fitness and feel more confident returning to exercise.
Led by me and Shannon, our Sports Therapist and Personal Trainer, you'll be in safe, experienced hands, with practical advice, education and exercises tailored to your recovery.
And it's not just about exercise! It's also a lovely opportunity to meet other like-minded mums, share experiences and enjoy a little time for yourself. Babies are very welcome too!
You can usually join from around 6 weeks after a vaginal birth or 8 weeks following a caesarean, depending on your individual recovery. And don't worry if your baby is older. Whether they're 6 weeks, 6 months or a year old, you're very welcome.
Courses run throughout the year, so there's always another opportunity to join us.
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If you love a routine and would benefit from weekly support from a personal trainer, our postnatal personal training programmes are a great way to stay motivated, encouraged, and accountable.
Whether you're recovering from a caesarean, rebuilding your core and pelvic floor strength, managing diastasis recti, working towards weight loss or hoping to return to running, we'll create a programme that works for you.
And while you're on maternity leave, this might be the perfect opportunity to make time for yourself, your fitness, and your recovery.
Working with Shannon or me, you'll receive individual guidance, practical advice and ongoing support, with exercises adapted to your needs and how you're progressing.
And don't worry about childcare. We're a baby-friendly gym, so your little one is welcome to come along!
My recommendation is to start with our Pure PT 12-session programme, giving us time to build a strong foundation and progress at a pace that suits you. Longer packages are also available.
Not sure which programme is right for you? Have a chat with Kate, and we'll help you choose.
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When women support each other, incredible things happen!
Want the benefits of personal training at a more affordable price? Why not get together with a few mums you've met during pregnancy and enjoy training together?
It's a lovely way to keep those friendships going, motivate and support each other, and have a little fun along the way!
Our 6-week Small Group PT programme offers personal coaching, encouragement and accountability in a friendly, supportive group of up to four mums.
We'll focus on building strength, learning the correct techniques for key weightlifting exercises and introducing progressive movements to help you manage the everyday demands of motherhood.
And of course, there'll be a big focus on your core and pelvic floor health, alongside practical nutrition advice and ongoing support.
Whether you're rebuilding strength, improving fitness or looking to return to the exercise you love, we'll help you work towards your goals at a pace that suits you.
And yes, babies are welcome too!
Interested in getting a group together? Have a chat with Kate about arranging your sessions.
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Got an ache, pain or niggle that just won't go away?
Pregnancy, childbirth and looking after a little one can place all sorts of demands on your body. Whether you're struggling with back pain, pelvic discomfort, postural changes or recovering from a caesarean, sometimes you need a little extra support.
That's where Shannon, our Level 5 Sports Therapist and Personal Trainer, can help.
What can you expect?
We'll start by listening to your concerns and understanding how you're recovering. Shannon will carry out an assessment and recommend treatment tailored to your needs.
Depending on your assessment, this may include massage, soft tissue therapy, joint mobilisation or other hands-on techniques to help manage discomfort and improve movement. Shannon also offers specialist treatments, including lymphatic drainage where appropriate.
And it doesn't stop when you leave the treatment room!
You'll receive practical advice, exercises and movement recommendations, including videos where helpful, so you can continue working on your recovery at home.
Looking for a combination of therapy and personal training?
Our Move Well Therapy Signature Programme includes 8 personalised one-to-one sessions, bringing together hands-on treatment and progressive exercise to support your recovery, strength and confidence.
Not sure what you need? Have a chat with us, and we'll help you choose the right option.
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You don't have to be a member of KCF to benefit from our experience and support!
Maybe you're already a member of another gym, prefer exercising at home, or simply aren't sure which exercises are right for you after having a baby.
Whether you're looking to rebuild your core and pelvic floor strength, improve fitness, work towards weight loss or return to the exercise you love, we can create a personalised programme that works for you.
We'll start with a face-to-face or online consultation to discuss your birth experience, recovery, goals and any concerns you may have. We'll also look at how often you'd like to exercise and what equipment you have available.
From there, we'll put together an individual exercise programme for you to follow independently, either at home or in your own gym.
Personalised Exercise Programme | £99
Includes an initial consultation, either face-to-face or online, and a tailored exercise programme to follow at home or in the gym.
Prefer a little more support?
I also take on a small number of women for live, one-to-one personal training via WhatsApp video, coaching and guiding you through your workouts in real time.
And if you're happy exercising independently but would value regular programme reviews and check-ins, we can chat about ongoing online coaching too.
Not sure which option would suit you? Let's have a chat about your recovery, your goals and how we can help.
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Want to keep moving at home, in your own time?
Our Keep Mums Fit video library is a lovely way to ease back into exercise after having your baby, rebuild strength and gradually improve your fitness, all from the comfort of your own home.
Join me, Shannon, Lauren and Carla for a variety of follow-along workouts, with modifications and alternatives to help you exercise at a level that feels right for you.
Whether you're working on your core, building strength or simply looking for something to complement your regular gym workouts, there's plenty to choose from.
And let's face it, getting to the gym with a little one isn't always easy! Fit@Home gives you the flexibility to exercise whenever you get the chance.
Just £8.99 per month. No contract, cancel anytime.