Kala Pilates

15/05/2025

Postpartum recovery can feel overwhelming but you don’t have to do it alone. 💛

Hearing kind words like this means the world to me.

Supporting mums through their recovery and helping them feel strong, safe, and confident again is exactly why I do what I do.

Whether you’re newly postpartum or expecting your first, I’m here to guide you with personalised, evidence-based movement tailored to you.

📍In-person PT sessions on the Northern Beaches
💻 Online training from anywhere
🧘‍♀️ Prenatal Pilates Group Classes in Manly

Let’s make your return to movement feel good, not stressful.

Reach out anytime or head to the link in bio to learn more!

16/04/2025

Are you actually doing your pelvic floor exercises right? 🤔

Hint.. It’s not just about squeezing and hoping for the best.

A lot of people think they’re strengthening their pelvic floor but are unknowingly holding their breath, clenching everything else, or skipping the most important step… relaxation.

In my latest blog post, I break down what proper pelvic floor engagement really looks like, the common mistakes I see, and simple ways to check in with your body 🧘‍♀️💪🏼

Want to learn more?
🎥 I’ve just added a new video to my platform where I talk you through the exact steps to properly engage your pelvic floor — link in bio.

📍Or if you’re local to Manly, come join my prenatal Pilates class tomorrow morning and learn all about your pelvic floor in person! (Link in bio or DM me)

📲 Read the full article now — link in bio!

09/04/2025

If you’ve had a baby (or just have a pelvis)… this one’s for you. 👇

Leaking when you sneeze? Pain in your hips, back, or during s*x? Feeling pressure “down there” when lifting or running?

You don’t have to live with it.
A Women’s Health Physio can help 🙏

They go beyond just Kegels – assessing your pelvic floor, core, movement patterns, and helping you actually understand what’s going on in your body.

Whether you’re pregnant, postpartum, or just want to feel stronger and more supported, seeing a WHP can be a total game-changer.

In my most recent article I cover:
✔️ What a women’s physio actually does
✔️ Signs it’s time to book an appointment
✔️ Why it matters no matter what stage you’re in

Local on the northern beaches? I can garentee you will be in good hands with these women 👇
Claire Mills
Penny Hanlon

💬 Want to chat more about it? I offer pregnancy & postnatal Pilates and 1:1 personal training in Manly.
DM me or comment below.

📲 Link in bio to read the full article.

04/04/2025

🤰 Can you safely work your core during pregnancy? 100% and I highly recommend it. It can make a huge difference to how you feel day to day.⁠

But forget crunches and sit-ups. The real magic is in deep core work that supports posture, reduces back pain, improves balance, and helps prep your body for labour and recovery.⁠

In my latest article, I share 8 safe, feel-good core exercises that are suitable for all three trimesters. Plus tips on breathing, modifying, and making them work for your body.⁠

✨ Want a guided workout to follow at home? I’ve just added a brand new pregnancy core class to my on-demand platform!⁠

📍Need more support? I offer in-person pregnancy Pilates + 1:1 pregnancy training in Manly. Reach out via DM or comment below to chat.⁠

📲 Link in bio to read the article and start moving with confidence 💛

01/04/2025

Loved supporting Hannah through her second pregnancy 💪🏼
Every session looked a little different depending on how she was feeling and that’s exactly how it should be.

Personalised, supportive training that meets you where you’re at.

Pregnant or postnatal and wanting to feel strong, safe, and confident? I’ve got you 🤍

If you’re interested in getting more support in your pregnancy or postnatal journey, please reach out - I’m opening a couple of new PT spots through April 🤰✨

31/03/2025

Can I still do cardio while pregnant? 🤰💦

Absolutely 💪 but the way you do it might shift depending on how you feel.⁠

Your body is adapting, your breath might feel different, and movements that used to feel easy might now need a tweak. And that’s totally normal. 🙌

Cardio during pregnancy is incredibly beneficial - think better blood flow, more energy, improved sleep, and stamina for labour.⁠

And guess what? Impact itself isn’t dangerous for your baby. They’re well-cushioned and supported in the uterus. If you’re chasing toddlers, climbing stairs, or carrying groceries that’s impact too!⁠

But for some women, moves like squat jumps or mountain climbers just don’t feel great anymore - maybe it’s pelvic heaviness, sore b***s, or a bit of belly pulling.⁠

👉 That’s where mindful swaps come in. You can still get your heart rate up with lower-impact options that feel amazing.⁠

Not sure if you’re overdoing it? Try the “talk test”:
✔️ Can you chat to a friend while moving? You’re in the sweet spot.⁠
❌ Too breathless to speak? That’s your sign to ease off.⁠

✨ Cardio is encouraged during pregnancy it’s all about tuning into your body, adjusting when needed, and feeling good while you move.

✨ Read my latest blog for the science, smart swap ideas, and tips to feel confident staying active through every trimester. Link in bio!⁠

🤍 Want more 1:1 support? I offer personal training and small group pregnancy-safe classes in Manly. DM me or drop a comment below - I’d love to help you feel strong and supported.

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# prenatalpersonaltrainermanly

25/03/2025

24/03/2025

Can you work your core while pregnant? Here’s the truth 👇

It’s one of the most common questions I get — and the short answer is YES (but not in the way you might think).

I’ve just posted a new article breaking down the biggest myths around core training in pregnancy, plus some safe and effective exercises to try 💪🏼✨

Whether you’re pregnant now or planning ahead, it’s a must-read for feeling strong, supported, and confident in your body.

👉 Head to the blog to check it out (link in bio!)

Looking for more training support in your pregnancy?
I run small, specialised pregnancy Pilates classes in Manly, and offer personalised training both in-person and online. DM me for more info 💌

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13/03/2025

✨2 Classes for $30! ✨

Mamas-to-be, this one’s for you! 💕 Join me for pregnancy Pilates to build strength, improve posture, and ease discomfort while learning breathwork and pelvic floor activation to support you through pregnancy, birth, and recovery.

📅 When: Thursdays, 7:00 - 7:45 AM (starting the 3rd April)
📍 Where: , Manly

As a Pregnancy & Postnatal Exercise Specialist and founder of Kala Pilates, I’ve designed these classes to be safe, supportive, and perfect for all fitness levels - no experience needed!

“Bridget’s classes are the perfect balance of fun and challenging! I felt stronger, more supported, and completely pain-free throughout my pregnancy.”

Spots are limited—DM me or head to the link in my bio to book! 💕

24/02/2025

New openings for 1-2-1 personal training in Manly & the Northern Beaches – starting March!

Tailored sessions designed for all levels, combining functional strength, Pilates, and mobility to help you feel strong, empowered, and confident throughout your pregnancy and postpartum journey.

🚗 Train at home (yours or mine!) in Manly & surrounding suburbs.
🎉 Intro offer: First 3 sessions for $200

With a couple of my beautiful soon-to-be mummas approaching their due dates, a few PT spots have opened up! If you know a mum or mum-to-be who would benefit from private, personalised training, please share this with them.

Spots are limited—message me to book or ask any questions! ✨

05/11/2024

MUMS & BUBS REFORMER 👶 join me every Wednesday 11am .pilates

And If reformer isn’t your thing, no stress you can join me for mums and bubs in the mat room 11am Mondays & Fridays in Manly.

Our community of mums is growing and we would love to have you join us! We have a special discount for our mums and bubs classes .pilates , if you’re interested in finding out more on prices or how to join, send me a DM 🌸

03/11/2024

🌸 Exclusive Offer for Baby Sensory Northern Beaches Mums! 🌸

I’m excited to offer a 50% discount on your first 3 sessions – available exclusively for mums! ✨

Choose your preferred session type:

👉 One-on-One Personal Training: Personalised sessions that focus on gently rebuilding strength, mobility, and energy while helping you feel confident in your body and movement.

👉 Buddy Workouts: Bring a friend, and both of you can enjoy three sessions together for only $32.50 per person per session!

These sessions are designed to support and empower you in a welcoming, fun, and safe environment. Let’s make moving and feeling good a part of your motherhood journey 💪💕

📩 DM me to claim this exclusive offer and book your sessions! Or comment ‘Interested’ if you want more info!