Sophie the Midwife PT

20/12/2024

12/12/2024

Class timetable for January!

My Monday and Friday classes are based on the gym floor and are suitable for everyone regardless of type of delivery, age of baby. All exercises are strength focused and will really help you to get stronger and I actively encourage mums to go heavier when they are ready. Alternative exercises are given to suit everyone and mums range from having newborns to toddlers.

Tuesdays class is held on the mats and is also strength focused but with body/ lighter weights. It is slower paced with a focus on core and pelvic floor as well.

BumpBurn is my antenatal weights class. This class is suitable for all pregnant Mums even if you haven't worked out before it is safe to do so! And weight training is now recommended twice a week during pregnancy.

All of my classes are great ways to meet other Mums and Mums to be. The classes are really friendly, fun and non judgemental.

Needs to booked via gymcatch app.

Please message me for more information on classes.

02/11/2024

https://www.express.co.uk/news/uk/1966732/skinny-jab-black-market no

Here is a link to a little article for the Daily Express where I speak about the dangers of using weight loss injections obtained on the black market.

When used properly there are so many positives to the injections but when not prescribed there is no screening and people usually have the maximum dose given to them This often leads to people ending up with all kinds of worrying and dangerous side effects. This is the last thing that anyone needs let alone a new mum who is trying to care for a baby.

The postpartum period is not a time to be on skinny jabs. Mums should be nourishing and rebuilding their bodies with lots of goodness like protein, minerals, a good diet and a sustainable, realistic exercise programme if they want to lose weight. 

I have had clients feel like they have a permanent hangover with sickness, extreme fatigue and bad stomachs. If you don't meet the criteria to be prescribed them then it is probably not a good idea to take them. I am writing this post just to try and draw attention to the negatives for anyone that is considering taking these injections through a non professional.

Piroska Cavel a midwife and advanced aesthetic practitioner who features on the article prescribes them through her clinic for anyone who is interested in the injections.

If you want advice on nutrition and exercise and how to navigate the postnatal period safely whilst still obtaining results than please drop me a DM.

24/09/2024

These are the amazing results achieved on my 10 week postnatal plan competition winner! Though to be honest Anna looked bloody good anyway when she started at 6 weeks postnatal, but just look at how trim and toned her waist is looking?!!

This was achieved at home starting with NO equipment and then we introduced some dumbbells that's it.. Basic workouts designed to work around baby and that focus on rebuilding back your core from the inside. And you can see how well that worked by these photos! All this was achieved despite a holiday, mastitis, sleep deprivation and everything else new mums have going on!

Anna breastfed meaning if she was left to starve on a calorie defecit she wouldn't have been able to renourish her body effectively enough to get these results. Sleep and nutrient deprivation really effects results so postnatal mums must not be be left hungry and feeding themselves rubbish to survive , they need to thrive!

My plans are about you rebuilding and refuelling your body in a healthy sustainable way. They are tailored around you and your babies needs and are not about weight loss. They will help you to drop body fat and build muscle and set you on your way to being stronger again!

Please message me for more information.

08/08/2024

I am launching a new postnatal class on the 10th September at 10am!

This class is a slower pace to BabyBurn is aimed at mums of none walkers and those who want a slower reintroduction to exercise. It will entail some total body strength exercises and some core and pelvic floor focused exercises as well.

You are even welcome to come along without your baby if you aren't a new one and feel this is suitable for you. You will learn lots of exercises that you can do at home around baby as well.

This will be a great place to meet other mums and have a chat as well. It will be held on the mats section of the gym.

Please message me if you would like more information. Depending on delivery, healing, you etc you don't have to be 6 weeks postpartum to attend but it would be assessed individually.

18/07/2024

Love this review from one of my clients!

Due to holidays and summer I have a few spaces available for one off child friendly PTs so you don't have to miss out on workouts over the summer.

The kids can come and join in.

Message me for more information.

03/07/2024

⭐🌟 The Postnatal Plan🌟⭐

My postnatal plan combines both my midwifery, PT and Mummy MOT knowledge to make sure you start motherhood the best possible way. This plan is tailored to work around you and your baby, breastfeeding, bottle feeding, no gym, no equipment at home whatever your situation we will make it work for you.

I do not set new mums unrealistic goals such as 10k steps a day or even any steps per day. We focus on the right movements and the right nourishment and try not to over complicate things.

As a single mum when I gave birth I know how bloody hard it is emotionally and physically without even having to find the time to get in daily workouts, worrying about your eating and doing 10k steps so I try to implement other less intense ways to make progress.

My clients do get the results they want but we focus on rebuilding and refuelling the body the right way not crash diets with large deficits. I want my clients to be in it for the long term lifestyle effects.

DM 'postnatal ' for more info.

13/05/2024

Pregnant? Want to start / continue exercising during your pregnancy? Want to make sure you are getting all the correct nutrients for you and baby to thrive?High BMI and want to lose weight? High risk of developing gestational diabetes?

Whatever it might be my online Healthy Pregnancy Coaching is for the you!!!

Exercising during pregnancy has so many benefits for you and baby such as reduced chances of developing diabetes, pre - eclampsia, high BP, improved mood, posture, less back ache, better circulation, increased blood flow to the placenta, less weight gain and less chance of going into labour pre- term.

Strength training is advised twice a week during pregnancy and it is advised you can start even if you haven't before.

I have a lot of clients come to me online and face to face during pregnancy that had never been in a gym or lifted a weight before and they have all continued postnatally as well. There is no better time to start!!!!!

I also do a pregnancy weights class on a Tuesday at 18.15!

Message me for more information on having a healthy active pregnancy!!

Let all your pregnant friends and family know!

02/05/2024

⭐✨Giveaway Time ✨⭐

I am giving away 12 weeks of my postnatal online coaching for free!!!

All you need to do is: Follow this account- Like this post- Tag 3 x people and share to your stories. My postnatal plans include app access, workouts, nutrition, core and pelvic floor rehab and my support whenever you need it.

This isnt a quick fix shred, this is about rebuilding your strength and losing weight at a sustainable, achievable level around your baby. As I am a Mummy MOT practitioner I can work with and around any lingering postnatal conditions you may have and I am qualified to provide maternal nutritional advice around this time which many online coaches are not. Please check my page for results and reviews.

This is available for anyone to start from 6 weeks to 6 months postnatal and must be ready to start before the 19th May. Also you must be happy to supply photos at the start and end of your journey and for them to be used.

DM for any information on the competition and my online and face to face services.

30/03/2024

This is just 16 weeks difference for my postnatal PT client who started training with me at 6 weeks post 2nd C / Section. She has lost an incredible 8cm from her waist and 10cm from her hips.
These pictures don't do her the full justice her results are amazing especially considering she has a new baby and a 2 year old.

She had never used weights before and with just 1 or 2 sessions per week she is already stronger than ever! She hasn't even been tracking just focusing on a cleaner diet and protein with every meal. She has managed this even with a break due to a minor op and still enjoying her weekends. I can't wait to see how much further she can go.

I specialise in pre and postnatal online coaching and PTs. As a midwife and a PT there is no one better to coach you safely through pregnancy and beyond. I am qualified to give you nutritional advice on a number of issues that you maybe affected by such a diabetes and losing weight safely if you need to. I am alos a pelvic health specialist and Mummy MOT practitioner so we can work through any conditions that are effecting you postnatally and include rehab into the online plans or PT sessions.

DM for more info.

11/03/2024

Read the caption ⬇️⬇️⬇️⬇️

Here is a very brief guide to what you need to know about them. They are so, so important to everyday function and longevity not just pregnancy and lactation and they are a crucial element to include in every diet.

However, oily , fatty fish which is the main food source to get them from is high in mercury,plastics, toxins and even worse if farmed so therefore it is only recommended you consume this twice per week.

A high quality fish oil supplement is also recommended throughout pregnancy and is found to be even more beneficial during the third trimester leading to a higher birthweight and brain development is at its peak.

There is no absolute guideline in the UK for the required amount but the minimum is 200mg, some countries have it set at 500mg and some 1g. A lot of studies however show that there is no benefit to having more than 1000mg in your diet.

Continue including this amount postnatally too, especially if you are breastfeeding.

Please message me for more information on having a healthy pregnancy for you and baby.

28/02/2024

Choline is a much needed essential nutrient particularly during pregnancy yet it is only recently that it's essential role into the prevention of neural tube defects and cognitive development is being recognised.

As a result of this not all, if any of your pregnancy vitamins include this..

Anyway choline is easy to get into the diet so chances are you won't be deficient but about 40 percent of people carry the MTHFR gene.

This means they lack the ability to metabolise folic acid supplementation ( not dietary) which is recommended to all preconceptionally and in the first trimester to prevent neural tube defects you would think the importance of choline might be advised a bit more...but that is a post for another day.

But anyway here is a little post about choline and why it is so important. So please tag or share with anyone you know who is pregnant or thinking about having a baby.