Delivery isn’t the main issue when it comes to pelvic floor health, it plays a role yes, but your 9 month’s during pregnancy usually is what impacts your pelvic floor health the most. Months of additional pressure being applied to your muscles. So yes you should still seek a professional after c-section deliveries to ensure a full recovery.

Yes, they all play a role in your performance and health, combining all 3 would be perfect, but not all busy mums have time for good sleep and exercise. If you can focus on your nutrition, ensure your eating less than your body’s daily energy requirements, you will loose weight.

Some studies show that almost 95% of mums after pregnancy will have some degree of separation, while other studies show almost 50% of mums still have it 6-12months later.

Almost 1 or 2 in every 10 people will be impacted with postnatal depression, this is a lot more common than you think and statistics probably would be greater if women felt comfortable speaking more about it. Please always feel comfortable speaking to a professional and ask for support.

A study shows that up to 43% of mums raised concerns about dryness 6 months after delivery. It's normal for the vagina to feel drier than usual after childbirth. This is linked to the lower levels of estrogen in your body compared with when you were pregnant. For breastfeeding mothers, levels of oestrogen are lower than in those who aren't breastfeeding and the dryness can be more marked.

Many women regain their pre-pregnancy health in a matter of month’s after birth,
others years. The important thing to remember is not to compare, your pregnancy is different from
others, just like your body is. Don’t force yourself into habits or routines to achieve something you
wish because of how others have got there. Stay in your own path, with daily improvements and
soon you will get to where you want to be.

2000 is the recommended daily target for female’s optimal health. Yet a large
percentage of females will eat less than 1200 daily with an aim of losing weight. Ask yourself this
question, do you under eat?

This is an area I emphasis a lot during our coaching programs with mums. Mobility,
Mobility, Mobility. Improve how your body moves daily can reduce and remove back issues. During
pregnancy your posture has changed and your pelvis hyper extended or has changed its centre of
gravity. This is a risk factor of back issues and something strength, running, bootcamps or tennis will
not cure

While lactic acid can increase in breastmilk following maximal exercise (exercising to the
extreme of exercise intensity), mild or moderate exercise does not cause lactic acid to increase in
breastmilk and does not affect a baby taking the milk

There’s a misconception that only mums who experience physical concerns should do
postnatal recovery. This is untrue, there has been many adaptions, additional pressure, and
underlying weaknesses your body experiences during pregnancy to maintain safety and longevity of
pregnancy through to term. It’s also a common trait that women still experience “pregnancy
concerns” 10-20 years after birth due to a lack of recovery time or rushing back into old habits.

pigeon pose is great for unlocking helps and promoting mobility and movement. Back
issues potentially come from poor flexibility and tight hips, especially after sitting for long periods of
a time.

Health, happiness and confidence should be your biggest aims of exercise. How you feel,
talk, and value yourself is key to happiness.

Using all these short simple strategies can help you as a mum be more productive and
ensure you spend some time each day moving more to feel better.

No two birth’s or recovery after pregnancy is the same. Each woman has their own
personal life, body change’s and concerns. Recovery speed for everyone is different.

You can start your pelvic floor exercises immediately after birth and its recommended.
A pelvic floor is a form of core exercises, from there you would progress to diaphragmic breathing
from around 6 weeks depending on your delivery. This is something you should speak to your
postnatal coach about and guide you safely.