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A Balanced Life - Your Health and Wellbeing/Complete Post-Natal Program and Beyond
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  • £97

Complete Post-Natal Program and Beyond

Recovering from pregnancy is so much more than fitting back into a pair of jeans!
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What To Expect

Before You Get Started

Laying foundations for lifelong healthy habits. Understanding your hormones and the new body you’re in to avoid physical and mental complications in the months and years to come.

I have set it out in 7 sections that can be completed in months or years! 

Some sections have to be completed before others but they can all be done at your own pace. 
Welcome to Before You Get Started
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Frequently Asked Questions
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Diastasis Recti

Energise and Thrive

Tackling nutrition, sleep, energy and emotions - plus helping you find your flock so you can pour from an overflowing cup - energised and in control of your health and hormones.
Welcome to Your Energise & Thrive Section
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Avoid the worst form of Torture!
The smartest way to catch up on sleep
Energy Boosting Tip
Another Energy Hack
What is the one thing you cannot live without?
Foods That will energise you
One of the basic needs after air!
Foods that will zap your energy
Are you going to be the first Mum that doesn't do this?
Find Your Tribe
Its more than just a hot bath and a spa weekend.
How full is your glass
3 Simple Words You Need To Truly Believe.
Top Tips for you Baby and Breast Feeding
You and Your Hormones - Who Are You Now? And Why This is SO Important
Products for your baby
Vaccinations Conversations

Rest, Relax and Restore

Learn about the seven types of rest your body needs and how to easily incorporate them into your day -  so you can function at full capacity with energy to spare.

Here is where you are going to be kind to yourselves, recharge your battery, stretch, release, unwind and get ready for whatever life throws at you next! 
Welcome to Your Rest, Restore and Relax Section!
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The 7 Types of Rest .pdf
Welcome to the Silva Method Mediation.
A meditation to help you drift of to sleep or use for your nap time!
Learn how to get the full benefits of meditation in under 1 MINUTE!!!
Release your spine ease your back tension.
Release your shoulders
Shoulder release with a tennis ball
Stimulating Balls
Pandiculation
Pandiculation with a extras!
Glorious Glute Stretching
A muscle that always gets missed!
Quad Stretching
Hamstrings Stretches.
Lower body Leg Stretches
35 min - Lovely evening stretch and meditation class for you
30 min Stretch and relaxation class
30 min - Mobilising and Stretch Class

Pelvic Floor, Breathing and Fundamentals

Your pelvic floor affects more than just your waterworks. It’s literally responsible for keeping your organs inside you.

This section will teach you exactly how this part of your body works so you can avoid complications now and in future years.

Welcome to your Pelvic Floor and Core Section
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What 50% do you want to be?
Pelvic Floor Myth
Are you engaging it properly?
How do you breathe?
Why we need to pay some attention to your Diaphragm
Posture and Pelvic Placement
Why your Pelvic placement is super important
Breathing Exercises that will connect your Pelvic Floor and Abdominals.
Domes and Fingers! I hope you are intrigued?!
Your first Pelvic Floor Exercise that you can do anywhere!
Pelvic Floor Part 2 the lift and your coloured objects
Session 3 - Pelvic Floor Part 3
4mins - Bonus spiritual practice more on the Yoni Egg
Laying an Egg!
Glutes have to be part of the journey
Struggling to create the Pelvic Floor habit?
Putting it altogether.
10 mins Mothers Hip (12:18)

10 Minute Pilates and Core Workouts

10 mins Shoulder Stability (9:58)
10 mins Side lying. (11:01)
10 mins - Abdominals & Glutes (11:37)
10 mins Bridge, Ab's and Spine
10 mins Therabands and Arms
10 Mins Soft Ball
10 mins Standing Arms and Squats
10 mins Abs and Abs

Strength and Stabilise Level 1

I’ll show you how to set your fitness foundations -  meaning quicker results when you’re ready to return to gym workouts in the coming months.

We’ll walk through restoring and supporting your pelvic and shoulder stability so you can care for your ever-growing little one without pain or physical limitation.
Welcome to Your Strength & Stabilise Section
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Session 9 - Level 1 Pelvic Stability!
Hands & Knees Level 1
Glutes and your Pelvic Floor!
The Perfect Pelvic Floor Squat
Session 17 - Side Lying Pelvic floor & core
Standing Workout for your Pelvic Floor & Core

Strength & Stabilise Level 2

In this section, we are stepping up the levels from the foundations you have learned. 

The majority of these videos are 10 mins long, practice one until you have got it, or keep changing it up.   

Try to plan one 10-minute video each day. remember the slower you progress onto the next challenge the stronger 
Session 11 - Level 2 Pelvic Floor Stability
Hands & Knees Level 2
Session 13 - Pelvic Tilt challenges!
Session 15 - Standing Workout for your Pelvic Floor & Core

Strength & Stabilise Level 3

Here we take you to the next level! 

When you have completed this level you will be well and truly ready to move on with a strong foundation! 

Session 16 - Level 3 Pelvic Stability and Core
Session 20 - PF- Hands & Knees Level 3
Session 22 - Theraband!

Get Your Sweat On

My program includes pre-recorded HIIT style workouts, programmed with postnatal women in mind to allow for safe and effective movement at your own pace.

Short on time? perfect these workouts are between 7-10 minutes long.
Welcome to Get Your Sweat On!
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7 mins - Arm Focused
7 minutes - All Round Body!
It is only 7 minutes
7 mins Legs & Arms
7 mins Lunges and Ab's
7 mins Jumping Jacks
Arms abs and Jumping Jacks
Jumps and punches
Interval Training - Lunges
Interval Training - Move your spine
Interval Training - Mountain climbers
Interval Training- Bunny hops and planks
Interval Training - Star Jumps

Beyond Post-Natal

Supporting you for years to come - cementing your new habits with a selection of 30-minute recorded classes to choose from - including pilates, barre and yoga.

There are seven fundamental movements we all need to perform in order to function effectively in our day-to-day lives -  and you need to be able to execute these movements pain-free.
Welcome to your Beyond Postnatal Section
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7 Fundamental Exercises
Level 1 Squats
Loading Squats
Level 1 - Lunges
Level 2 - Lunge
Push Up and Plank Alignment
30 mins - Left & Right Balance
30 Mins - Balance and Legs
30 Mins - Hip opening and Leg Focus
30 Mins Gentle BUT Effective Leg Focus
30 Mins - All round Feel Good Class
30 Mins - Arms, Shoulders and Back Strengthening
30 Mins - Weights and Bands Arms & Legs
30 Mins - Sequential Movement
30 Mins - Back & Core Focus
30 Mins Abs Pelvic Stability
30 Mins Soft Ball & Abs
30 Mins - Pelvic and Shoulder Stability
30 Mins Back, Core & Planks

BONUS SECTION - Diastasis Recti

If your tummy still looks like a baby bump in the months or years after having a baby, Diastasis Recti is often to blame.

During this bonus section, I’ll show you the difference between functional and non-functional diastasis - what to look out for and how to restore your abdominal muscles using careful exercises and breathing techniques.

Welcome to The Diastasis Recti Restore Section
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Wrapping Level 1
Wrapping Level 2
Core Connection & DR Repair
Hands into thighs Bracing