Amazing Transformations

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12 Weeks Foxy Mama PT Plan

💥10kg weight drop

💥5% body fat drop

💥18cm off Waist!!!

💥12cm off hips

💥Huge improvement in fitness and strength

💥Massive increase in energy, sleep and all health markers


👀The measures are eye catching! Enough to make you stop and read on I bet....but why are these transformations so different? 👀


Our 8/12 week plans are so much more than a list of reduced measures!




‘I sleep so much better, my energy is 10/10 compared to last year, I fit into all my old clothes and I feel more in control of my diet now than I ever have’


‘I can perform planks and push ups now whereas before I could barely do either! And my balance and strength have hugely improved’


These plans provide your personal blueprint for understanding exactly what is needed to maintain a healthy diet & weight, an active lifestyle and positive attitude towards your body




Background Story


Mrs N is a mum of 2


During each pregnancy and post baby a little more weight had crept on and stayed on


With two mini people taking up most of her time exercise had disappeared and mindless, stress related eating had become a regular feature.

With the wake up call of two friends close in age suffering serious health issues it was time to take action and think about her own health


If you’re a mum then you know how easy it is to fall into the traps of having little if any time to exercise and regularly using quick fix comforting eating habits to get by


Physically post pregnancy is hard, it can be really tough on your body in lots of different ways and the result is many aren’t as comfortable in their own skin as they once were - it’s that simple


Mrs N trained with us twice per week and came along to a HIIT Class once a week


We provided the diet and training template alongside using a fitness tracker to measure steps




At Fitness Fox we don’t have a magic wand to make all your goals come true overnight but we do remove the guessing out of exactly what each person needs in order to make getting fitter, healthier and leaner a process which isn’t unrealistic or hugely overwhelming


We work with you exactly where you are be it complete beginner, 8 weeks or 2 years post baby, niggles aches and pains, we can work around them all 😊


We are not here to add more stress to your life with hardcore or extreme training sessions or hugely restrictive eating plans


We are fully experienced with working with post natal mums wherever they are on their journey to improve their lifestyle and increase their feelings of body confidence and health


If you’re keen to know anymore please do get in touch!!










What you MUST know about our PT packages - Case Study 2

Its a common misconception that you have to be fit to start exercising with a personal trainer - NOT TRUE!

If people waited until they were ‘fit enough’ to start exercising that may mean they never even begin, EVER!

The other common misconception is that a personal trainer ‘nails’ you in each and every session - again simply NOT TRUE!


I mean don't get me wrong a trainer is there to get the best out of you, and that may mean pushing you out of your comfort zone but it absolutely does not mean that we start pushing you to extreme limits, making you vomit or killing you in a way that you dread the doorbell going before every PT

Our job here is to start with clients exactly at the level they are at, this may mean that I train ladies that have NEVER exercised in their life, and that is totally ok, we work on foundational movement and within a few weeks or months they are flabbergasted at what they have achieved and how different they feel

Now obviously a big part of our client base is mums and a lot of these are new mums who are starting their fitness journey again after giving birth. This type of reintroduction to exercise HAS to be performed in a very certain way focusing on rehab and recovery and slowly building up to previous levels of fitness

My biggest pet peeve is when I see trainers on Instagram training their celeb new mum clients and pushing them way too hard and performing exercisers that are all about ‘losing the baby fat’ without any regard to their pelvic floor health AT ALL!!

To illustrate the points I am making here I want to share with you one of our client stories ….

Emma R - Full Story

Emma had a baby in February 2018 and was SUPER keen to get going again, having been quite an active and fit lady at times I could tell she wasn't loving feeling tired, weak, bigger and all the other things that happen after childbirth


It was perhaps an eye opener for Emma to understand that after carrying a child and going through labor our bodies have performed an enormous and wonderful task and the toll it takes it huge, mentally, physically and emotionally

We may feel ‘ready to go’ at that 6 week check but really who are we kidding?!

We have to honour our bodies and what has happened and understand that working fitness and health back into our lives is always going to be different and pose new challenges

Now without wanting to sound all doom and gloom, as all the mummies know its definitely not, its just a new process and understanding progress is slow, steady and rehab comes first is MOST important

So where we started with Emma is quite simply this

  • Learning how to breathe again, into the belly, ribs and pelvic floor

  • Learning how to engage the pelvic floor and relax it too

  • Bodyweight movements proved ‘tough’ performing a series of squats, glute bridges, clams and lunges for example

  • Gentle mobility to open chest, shoulder and hips


Throughout each week we worked a little harder, adding more variations and Emma being the diligent client did her pelvic floor and core homework to strengthen these muscles effectively in between sessions

Now, 6 months on we are HERE!!!

STRONG - FIT - HEALTHY - PAIN FREE! Emma has also been checked by a pelvic health physio and her pelvic floor is strong and her abdominal separation is healed

And this has been a journey of working slowly, adding intensity bit by bit but most importantly working safely at the start

In terms of diet and measurements Emma has dropped 15kg in a slow, steady and progressive manner and I did teach her how to track and record her food but by no means was this a focal point of the programme

A general education of energy balance, healthy eating and calorie contents of foods was all I needed to do to make Emma aware of in order to successfully think about these things and try and work them into her eating patterns

So if you are ever wondering or thinking you are not FIT enough or READY for a personal trainer, THINK AGAIN. We can often help you reach your goals in a much more effective, safe and enjoyable way than sitting and waiting it out - for months, years or a lifetime!!



What you MUST know about our PT Packages - Miss A case study 1!


Lets be real, everybody wants to put in minimal effort for maximum results - FACT!


‘Lifes too busy’

‘I have no time’

‘You only live once, eat the cake!’

True, very true, but what if you actually could make small changes and reap those all important BIG results?!

Im not going to lie and tell you its a super easy process, its not but neither does it have to be a greulling totally draining experience

Focusing on making small changes to your diet, your activity and exercise in sync for a period of time will ABSOLUTELY have a massive impact on:




  • HEALTH (physical and mental)


  • MOOD




You simply focus on making consistent changes for a period that are within YOUR capabilities and trust us to help guide you and keep you on track for the 8 weeks and more

And with this in mind id love to share two very different stories of recent clients who signed up to our PT packages with very different goals….

Miss A Trained with us for 16 weeks ‘pre wedding’

MAIN GOALS = To lose body fat, tone up and feel much fitter and stronger in time for her wedding and beyond

BACKGROUND = Miss A hadnt trained regularly for quite some time and was feeling ‘most unfit’. With the wedding looming in four months it was time for her to take the plunge and start to focus on herself, her health and improve her physique

The biggest obstacle we faced at the outset with Miss A is that she liked to socialise and this is the case with many of our clients. BUT as we teach all our ladies this is not a ALL or NOTHING programme. You can and should have things you enjoy (alcohol being Miss Ivesons!) BUT you must factor it in to your daily allowance. We advise a moderate balanced approach to all factors of health and if you really want to have a couple of drinks each week then do it, but make sure you stay on track elsewhere and know that all drinks carry calories and thus affect energy balance.



Having trained 3x per week alongside tracking ALL food and drinks and staying in a small deficit each week AND staying active by tracking her steps each day (sticking to above 10,000 on most days) the results were ASTOUNDING!!

  • Dropped 16kg or 2 stone 5 pounds

  • Dropped 12cm off waist

  • Dropped 10cm off hips

  • Reduced body fat by 5%

So what did Miss A have to say about our programme?!

The biggest achievement for me was losing the weight that i have in a healthy and maintainable way.

Learning how to manage my food intake and understanding my body responds, lessons that i can now keep for life!

For someone who used to loathe exercise and would prefer to rely on extreme dieting to lose weight im really proud of myself for getting so into the programme

The most challenging part was at the beginning - the lifestyle change! I really struggled with cutting back on drinking and going out but as soon as did start to cut back i noticed the big difference in my fitness and weight loss

I did have the odd craving (mainly pizza!) but i soon learned that i didnt have to deprive myself of the things i loved if i balanced my intake over the week and worked hard in the sessions

Ive enjoyed is so much that im continuing training with Kelly and Sandy for the next few months!!



🙅🏽Be a foxy mama and ignite your fitness and fat loss journey🙅🏽


 🌟🌟Spring PT Offers🌟🌟


For the next month only we are offering a whopping 15% off our popular ‘Foxy Mama (post natal)’ & ‘Ignite’ 8 week personal training packages


🏋️Focusing on diet, exercise & lifestyle in sync for 8 solid weeks will give you incredible results🏋️


Fitter & Firmer - All our training methods are specifically designed to enhance a woman’s body and shape and add strength, fitness and tone


Leaner & Healthier - Our nutrition plan works with your personal tastes and is formulated based on your body mass and goals. We teach you to understand what makes a balanced plate and portion size specifically for YOU


Long Lasting Results - This is not a quick fix and off you go none the wiser on how to eat or live a healthy balanced injury free life. The blueprint is yours to enjoy and work from forever!


If that’s not enough for you check out the reminders below of previous ladies achievements on our programmes. Whilst these obviously focus on appearance there is so much more to these results

Not one lady left without feeling much more confident, less stressed, sleeping much better and feeling FIT and HAPPY! 🙌


Click here for the link to full info & prices (remember to take off the 15%)















⭐️Mrs D Tuesday Transformation⭐️

🏋️‍‘’Losing the weight I set out to lose has been brilliant, but I think the biggest achievement has been how much fitter and stronger I feel’’🏋️‍

Mrs D recently completed our signature Foxy Mama 8 week diet & exercise programme and her results were just ACE!

Background Info
Mum of two young children (youngest 8 months) 
She felt it was time now to focus on herself, get her diet back on track and tackle the post pregnancy weight gain 

⭐️LOST 6.5kg
⭐️LOST 5% body fat
⭐️LOST 10cm off her waist
⭐️LOST 5cm off her hips
**Maintained her muscle mass at 45kg**

All the weight dropped was body fat, and this is due to the type of exercise performed and the specialised diet for fat loss 

What did Mrs D say?

What have you learnt from our programme? I've learnt how to eat in a balanced way that's sustainable in the long term, and how to build exercise into my week so that I make sure I do it. 

What did you find the most challenging? Trying to avoid undoing my hard work when I went out for dinner.

What did you find most rewarding? The moment I tried on my pre-pregnancy wardrobe again, and it all fitted! 

In 8 weeks you really can make a difference !

Interested to know more...?!
Visit link

Have a great day ladies 😘




Exercises for abdominal seperation or diastasis recti post pregnancy

So last week we talked about abdominal seperation or diastasis recti, the fact that most pregnant women will experience this both during and after birth, the possible side effects of an unhealed DR and how to check for it

This instalment will go though some exercises you can do to help heal DR by strengthening the core and pelvic floor muscles in safe positions.  

But before you jump into exercise lets just talk about two really important factors that affect core health and DR that are probably hugely overlooked 

1. Posture 
Many of us would love to have better posture but do we actually know what constitutes better posture? And apart from appearance what role does posture play in DR and core health?

Well if you aren't in good alignment, especially when loaded (carrying children, exercising) then your core and pelvic floor cannot work together optimally - its that simple
And under load it really is important that we have an idea of how we should be standing so we can protect our bodies and keep them injury free

Top Tips
Make sure that your ribs are stacked over your hips - super important
Make sure your tailbone is not tucked under and you are unconsciously keeping your glutes squeezed
Make sure you are not 'thrusting' the ribs upright - which many of us do by the way when we think 'good posture' 😂
















2. Breathing😤
Yep you know that thing we do all day every day! Sometimes this just needs tweaking so that we are breathing into the whole trunk, and this will really help improve the coordination and strength of your core and deep abdominal muscle function.
This is usually a vital step in undertaking pelvic rehabilitation in women with either incontinence or a prolapse




🏋🏻The Exercises🏋🏻

There are 4 exercise included in this post, please watch the video attached to be able to execute them properly and make sure you follow the guidelines below especially for how to breathe

I recommend you do these exercises every day or at least 5x per week. As I mentioned in the last post a period of consistent training will allow you to test the tension and gap of your abdominals effectively, so give yourself 6-8 weeks and test yourself every 2 weeks! 

1 Quadruped birddog
- Set up in a boxed position with knees under hips and hands under shoulders
- Make sure your back is in a neutral position - head in alignment with spine and eyes on the floor - no dipping between the shoulder blades
- Take a nice big inhale to prepare for the movement and on the exhale extend opposite limbs
- Activate your core and pelvic floor and the working glute as you breathe out
🌟Repeat 10 times for each side 🌟

2. Glute Bridge
▶️Lie on your back with knees bent and feet flat on floor and hip distance apart
- Inhale to prepare (breathe into belly, ribs and pelvic floor) and as you exhale peel the glutes off the floor
- Hold for a count of 2 at the top really focusing on bum squeezing
Careful not to flare out the rip cage or over push through the lower back
🌟Repeat 10-15 times 🌟

3. Abdominal Toe Taps
▶️Lie on your back with both legs in a table top position
- Push your lower back into the floor so that your hips rock up towards your ribs (you should feel your abs immediately work)
- Inhale as you slowly lower one leg towards the floor, keep the knee at a 90 degree angle as you do this
- Exhale to lift the leg back to start position, focus on pushing back into the floor as you do this and drawing your belly button down into your sping
🌟Repeat 10 times each side 🌟

4. Heel Slides - My Fave!
▶️Lie on back, knees bent feet flat on floor, back pushed down
- Slowly, on the inhale, slide one leg out fully - this is where the back may arch so keep it down
- Exhale engage core and pelvic floor and slide the leg and heel back to start position
🌟Repeat 8-10 times each side 🌟



Diastasis Recti - The truth about abdominal seperation post baby '1st instalment'

What is Diastasis Recti?

Diastsasis Recti is the technical term for abdominal seperation during and after pregnancy


During the process of pregnancy many women dont realise that the abdominals absolutely have to seperate to accomodate the ever growing baby inside and that everyone who has been pregnant will have some degree of diastasis post birth

The expansion is possible due to the linea alba, a connetive tissue that runs from your sternum to your pubic bone and connects the two sides of your six pack. You may have noticed a grey or darker line down your tummy when pregnant and this is indeed the linea alba tissue

If you are a new mum who may be concerned that they have DR then I hope this blog will help you with how to check and to ease your worries on what you can do about it

The aim after pregnancy is to know how to check for it and what constitutes healing. Its also really important to note that you can be months or years post baby and still use this guide to check yourself 

What are you checking for?

I have trained and completed many specialist post natal courses over the last couple of years and I have learnt its not the width of separation that is the most important aspect but the quality of the linea alba tissue. So ladies please do not worry too much if you are measuring and the seperation starts at 2-3 fingers apart and doesnt get too much narrower (more about this in the post)

The quality of the linea alba simply refers to how squishy or taut the tissue is and how easily you can push down into your belly 

Please also be aware that your abdominals do not completely or automatically knit back together again, you are likely to always have a minor gap even when following an exercise programme to help it 

Is Diastasis Recti linked to my post baby belly?

Firstly for most (not all) new mums DR is not exclusively linked to a post baby belly in the few months after delivery. More often than not it's the fact you have just given birth!

I know some worry this is DR and may be in a huge rush to start programmes aimed towards 'lose baby weight fast' but please trust me that more often than not time, heatlhy living and safe exercise will help reduce the larger post baby midsection

Sometime being too eager or quick to enter back to intense training or unsafe exercises can actually exacerbate a split

However, for a minority of new mums a large gap and loss of strength and function in the linea alba (problematic diastasis recti) with no post natal healing exercises can lead to some fairly serious issues. For example you may look larger around the belly long after having your baby (years) and have a weak or unstable core that contributes to lower back and pelvic pain problems, not nice im afraid

How to check?

So lets get to it! Here is a great video from the ladies at 'Girls Gone Strong' on how to check for Diastasis Recti

When to check?

I recommend that you start to measure around 2-3 weeks post delivery and if you are using an exercise programme which is focused on core and healing exercises then you should check every 2 weeks after

If you are more than 2-3 weeks post baby thats also totally fine (the lady in the video is 9 months post baby) and you start wherever you may be along the post natal time frame and the same rules apply as to when to recheck

I recommend going through at least 8 weeks of specific core exercises to get a good sense of how it is changing and healing (next blog is a about the best exercises)

SO REMEMBER the quality of the tissue is what is important and as mentioned you can still have a gap with a completely healed and functional diastasis recti

So stay tuned for our next post with some great exercises on healing ab and core after your baby AND if you wanted help to check just get in touch!





The days might be shorter and darker and the carb cravings may be going into overload, but winter does not have to be a time to sack off the healthy exercise habits

Winter can be a great time to get creative with your fitness, to mix up your workouts, to try something new or to sign up to some fun classes


Set a big goal for 2018 and share it with friends – Get yourself signed up for a big event such as a tough mudder, a 10km run, a sprint triathlon and get your friends on board. If you want to keep focused then this is a great way to keep grinding out great workouts over the winter months and all with a buddy to keep it fun!


 Get strong and sculpted –Indoor workouts during winter are much more appealing for obvious reasons so what better opportunity to set yourself a strength goal! Contrary to popular belief women love feeling strong and powerful, a real achievement for female strength is to perform 15 full push up, 3 bodyweight chin ups or a plank for 2 minutes


Indulge in the right kit – A change of wardrobe is most certainly required if you are an outside exerciser during the colder months. If there is anything that gets me motivated to get out its throwing on some new fancy printed leggings! The fact of the matter is, fashion is something that gets our brains excited. Women in particular tend to find their feelings of confidence and capability will relate directly to what they’re wearing. Nike have a fabulous range of winter warming exercise kit, if you are on a budget however then you might want to try H and M sportswear, just as fashion forward but for half the price


 Get creative at home. –Sure, getting to the gym can be more of a hassle when it is cold outside, but you can just use your body weight for a killer workout. High intensity interval or HIT training is fantastic for accelerating your metabolism and maximising fat burning. Pick 3-4 exercises and repeat them 3 x in a circuit for 30-45 seconds each, my personal favourites are bear crawls, split scissor jumps, squat jumps and mountain climbers





Miss C achieved some INCREDIBLE results from our 8 week IGNITE package, it really goes to show with focus on diet, lifestyle and smart training you CAN make a huge difference to your fitness, strength and physique!


Having had 2 babies in fairly quick succession and with little exercise in between and during the second pregnancy Miss C was left feeling very unfit, weak and much heavier than after baby number one 

Coupled with knee and shoulder aches from pregnancy/breastfeeding and the long period of inactivity it was definitely time for Miss C to take action to improve her both physical and mental health, fitness and lifestyle….

Her main goals were to FEEL fitter and stronger, to LOOK better and get back into eating habits that promoted health and wellbeing



Weight 64.2kg TOTAL LOSS = 6kg

Loss of 5kg body fat

Body Fat dropped from 36% to 32%

Waist dropped from 101cm to 90cm TOTAL LOSS = 11CM!

Maintained muscle mass at 40kg throughout the programme



2 x one hour PT p.wk and 1 x 45 minute home workout EVERY week


Helping Miss C to mobilise tight hips and chest and also activate the muscles that had become inactive during pregnancy was our first focus e.g GLUTES were very slack and contributed to Miss C's knee and ankle pain which coincidently disappeared by the end of the programme *WOOHOO*


Miss C is stronger and fitter after advancing in all strength based movements and learning new skills such as boxing, this has all contributed to her fat loss, muscle tone, joint health and posture


HIGHER PROTEIN DIETS REALLY DO WORK for all those ladies who are looking to shift fat and favourably alter body composition so that you are firmer and leaner, make sure you have a diet adequate in protein, grams per day should equate approx. to twice your bodyweight in KG


Use a nutrition tracker such as My Fitness Pal to work out exactly what you are consuming and the breakdown of your diet 

REALLY IMPORTANT!....We also used a jawbone motion sensor wristband to make sure sleep and movement were both also supporting her goals (10,000 steps per day and 7-8 hours sleep per night)

We are still offering 10% off our PT packages until the end of January so please get in touch if you are interested





So its been a while since I last posted and with all the best intentions in the world life is just much more demanding with a 6 month old :-)


And whilst it may be more challenging to fit in those workouts, prep those healthy meals and generally stay on top of your game ITS NOT IMPOSSIBLE......

I have slowly worked my way back up to training 3-4x per week (where poss!) and eating a diet rich in protein to help maintain my muscle mass, lots of veggies for vitamin and mineral supply and making smarter choices with my carb intake - always with a little bit of room for dark chocolate though!

Maybe you are reading this thinking 'yeah right, your a PT you don't live my life' but trust me I have worked with lots of new mums and we ALL face the same challenges - little time, lack of sleep, low motivation and just not really knowing where to start

I know that some peoples starting points are totally different and yes you may find it harder than others but I do honestly believe that just making a few changes consistently is the way forward in getting your health and fitness and just generally feeling good back on track

More specifically for those wondering where they can start here are my 3 TOP TIPS for getting back into the groove...

TIP 1 - Get a fitness tracker and make sure you MOVE on a daily basis at least 10,000 steps

A fitbit or jawbone motion sensor wristband are the two that I use regularly with my PT clients

Moving 10,000 steps may seem a lot but trust me if you are fairly active throughout the day you will be surprised how many steps you rack up

Taking this amount of daily steps helps us to not only stay within the health guidelines for movement but it greatly improves mental health too especially if you take a nice long walk outside

TIP 2 - Track your food intake using My Fitness Pal or similar

How do you ever know if you are eating too much, too little or simply getting the correct amount of protein, fats or carbs

Those that struggle to lose the baby weight post birth will 100% benefit from finding out exactly what they need and what they are consuming

Its totally normal to think cutting things out is enough, wrong, even those who appear to choose the right foods may still be getting too much in terms of energy or kcals and therefore their efforts seem futile and frustration follows

TIP 3 - Find a local post natal exercise class

The social support plus the scheduled exercise should really help to boost both your morale AND your fitness not to mention the extra kcals expended during the workouts

Even if you dislike the idea of an exercise class I guarantee you will finish the session feeling much better and invigorated  

We are loving our Fox and Cub sessions in Clissold Park and The Space East, if you are anywhere near N16 OR E7 then most definitely come and give us a go!






Small steps BIG results


Small steps BIG results

This week we launched our BRAND NEW group Fox and Cubs - Mum and Baby Workouts!

These are gentle cardio and strength movement based classes to allow mums to get back into shape with safe, effective and enjoyable exercise

We loved the first session, It is such an energising and nourishing class and are just a delightful environment to be a part of!

Its really easy to think that exercise has to be hard in order to be effective but with post natal bodies you really do have to take it slow and steady and respect your vessel in those early weeks and months - and even gentle exercise is really really beneficial to both physical and mental health

It can take your body up to  9 months to recover you also have to deal with your baby induced extra tiredness and stress on your system, so pushing yourself too hard is counter productive

Most mummies are itching to do some form of exercise after the 6 week check up and our groups enable you to get out with your bubba, know that you are going to move around, burn a few calories and safely perform the necessary exercises for your tummy and core is really motivating and rewarding

These two videos are demos of some really useful and beneficial exercise routines to keep mobile and to exercise your core and tummy

Have a go and let us know what you think!


1 Comment

A new chapter, a new body....

After almost 3 months since my little bundle arrived into the world I am feeling well and truly back on the road to healthy body and mind

Thankfully sleep has improved which has allowed me to slowly and steadily up my training each week

I have embraced working out at home and the gym once again and it feels great!

Having completed 6 weeks of full body exercise routines including gentler intensities of pulling, pushing, squatting, lunging, bridging and core exercises my body feels stronger, fitter and leaner

However I really want to mention that I am nowhere near my pre baby body and I don't know if my body will ever be exactly the same - and I am totally fine with that! The appreciation for what your body goes through in pregnancy and labour is indescribable and my focus is on a body that is strong, injury free and mobile enough to allow me to live life with my baby and feel great

This week Istarted a new gym programme.....Strong Curves by Bret Contreras, this is an awesome routine that has a big focus on strengthening the glutes.....

Pics and updates to follow!


1 Comment


Post Natal Exercise Diary Week 2 - My 4 go to exercises to start the recovery!

Yes I am still feeling fairly exhausted but after a whirlwind 2 weeks my body is dare I say it feeling fairly healed from labour and I have managed to try a few exercises which are deemed safe for healing pelvic floor and core muscles

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Also tried to fit in some great exercises that allow my body to S T R E T C H and regain some mobility in those tight hips and chest from months of being front loaded with carrying my baby

My 4 Exercise Routine so far....

1. Heel Slides - great for activating deep abdominal core muscles

2. Hip Bridge - connecting and activating your glutes again after months of dominant thighs/quads

3. Downward dog to hip opening steps with reach - a fantastic yoga pose mixed with essential hip flexor opening stretches

4. Squats - regaining strength and mobility through the lumbar pelvic hip complex

I have to get used to being creative with my time as now I am a solo parent (Brad gone back to work) I barely have time to satisfy my basic hygiene requirements on some days

I find 5-10 minutes each day to fit in 2-3 sets of each exercise - try squatting whilst making dinner, pelvic floor breathing whilst showering, hip bridging and heel slides whilst baby takes a nap.

The exercises don't have to be performed all in one go, intermittently is fine - the most important thing is you listen to your body, some ladies wont be ready to exercise yet and that's completely normal, the healing process can take a while as can sleep recovery

Make sure if you have any concerns about your recovery, potential problems such as prolapse pelvic floor or diastasis recti (splitting of the abdominal wall) that you get these checked out first and foremost

If these are all ok then also know there is no clear guideline as to the when you should start again, that is down to when YOU feel ready

When you do then the above exercises are completely safe and beneficial to start the road to recovery, health and regaining your fitness


The modern women's guide to post natal exercise


The modern women's guide to post natal exercise


Fitness Fox blog first instalment! 

FOCUS - post natal training

My intentions here are to help any ladies out there who have given birth to have a understanding of what they can do exercise wise post baby, whilst I myself transition through this journey!

When I say 'modern women' I mean up to date real world training advice based on the current info we now have on the do's and don'ts of how to train for a healthy, fit and strong body and mind, it has moved on a hell of a lot in the last 10 years 

I am feeling just about normal after a whirlwind week of highs and very tired spots and know that the tiredness isn't going away any time soon!

My body has just been through an epic journey and I can certainly say i have a new level of respect for what this vessel has just done

The go to article I use for the first few exercises is here: 

Any way for now I wanted to get the first post out there and there will be many more to follow over the coming months