The Mum Bod PT

The Mum Bod PT A caring approach to fitness and wellbeing. www.TheMumBodPT.com

Sophia is a personal trainer based in Chester who is passionate about helping people find balance in their lives by making practical and sustainable lifestyle changes. With a firm belief that exercise is a celebration of what your body can do- Sophia will assist you in achieving your goals by combining functional fitness methods and fun throughout the process!

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One-to-one personal training sessions are available with Sophia at Synergy Health & Performance, which is a private functional fitness gym based in Chester. Additionally, Sophia offers outdoor, home visits and online training sessions as she aims to make fitness accessible to all.

15/03/2026

Mother’s Day can hold joy and grief at the same time, and both deserve space.

Today I’m thinking about my own mum. I miss her so much. Being a mother without your mother is hard. There are so many moments when I wish I could call her, ask her advice, or simply hear her voice.

But I feel incredibly blessed that I had such a caring, loving mum. The love she gave me shaped who I am, and I carry that with me every day.

And now I’m proud to be a mother too.

If you’re celebrating today, soak it in. Enjoy the cuddles, the noise, the love around your table.

If today hurts a little, or a lot, you are not alone. Your love still matters. Your memories still matter. The bond you carry doesn’t disappear.

Shout out to the strong mothers in my Mum Bod & Baby class. 💪✨I’m constantly impressed by these women. Showing up, movin...
04/03/2026

Shout out to the strong mothers in my Mum Bod & Baby class. 💪✨

I’m constantly impressed by these women. Showing up, moving their bodies, lifting weights, caring for their babies, and supporting each other along the way.

There’s something really special about a room full of mums working hard, laughing between sets, and building strength together. It’s more than just a workout. It’s connection, confidence, and community.

This class is currently full, which makes me so grateful for the amazing women who keep showing up each week.

Because of that, I’m looking at opening a second weekly class for the April cohort.

I haven’t decided yet whether it will be another Wednesday session or a Friday class, so if you’d like a space in April, send me a message or register your interest.

I’d love to welcome some more mums into this lovely community. 🤍

You’re not “behind.”You’re not broken.And you definitely didn’t fail to “bounce back.”By full term, almost every woman h...
19/02/2026

You’re not “behind.”
You’re not broken.
And you definitely didn’t fail to “bounce back.”

By full term, almost every woman has some abdominal separation.
At 6 weeks postpartum, most still do.
Even at a year, around 1 in 3 women have some degree of separation.

That’s normal.

But here’s what matters- recovery isn’t passive.

Your core doesn’t just need time.
It needs progressive strength.
It needs intentional rehab.
It needs load in the right way.

That’s exactly what we’ll be working on in class. Combining full-body strength training with targeted core work so you rebuild properly, not just hope it improves.

I cannot wait to meet the mums and babies and get started 💛

If you’re ready to feel strong, supported and confident in your body again, come join us!

——
References: 60% at 6 weeks postpartum, and 32% at 12 months postpartum. (SPERSTAD ET AL., 2016)
100% at due date, and 39% at 6 months postpartum. (MoTET AL.,2015)





Love doesn’t always look like roses and candlelight!Sometimes it looks like muddy boots, red cheeks, and kids laughing a...
15/02/2026

Love doesn’t always look like roses and candlelight!
Sometimes it looks like muddy boots, red cheeks, and kids laughing as they splash through puddles (and I skid down hills)!
Happy Valentines one and all ❤️

Postpartum exercise isn’t about motivation.It’s about access.Most mums want to move.But they face real barriers:• No chi...
09/02/2026

Postpartum exercise isn’t about motivation.
It’s about access.

Most mums want to move.
But they face real barriers:
• No childcare
• Pelvic floor symptoms
• Fatigue
• Fear of doing the wrong thing

When we remove the barriers, movement becomes possible.

That’s exactly what my Mum & Baby Class is designed to do.

✔️ Baby stays with you
✔️ Pelvic health–informed programming
✔️ Progressive, postpartum-safe strength
✔️ Supportive, non-judgemental environment

This isn’t about “getting your body back.”
It’s about supporting your mental health, recovery, and confidence.

Classes start 25th February.
Spaces are limited.

👉 Message me for more information 💗

06/02/2026

After having a baby, most women are told to “do pelvic floor exercises”, but rarely told how or why they matter.

Your pelvic floor isn’t just about stopping leaks.
It works with your breath, posture, and deep core to manage pressure and support how you move every day.

That’s why simply squeezing isn’t enough.
Relearning how to breathe, relax, and coordinate these muscles can make a huge difference to how your body feels postpartum.

This is exactly what we focus on in my Mum & Baby sessions, rebuilding strength in a calm, supportive space, with your baby right there with you.

If you’d like to book or have questions about whether it’s right for you, message me anytime.

You were told to wait six weeks before exercising… and then left to figure out the rest on your own.But your body doesn’...
02/02/2026

You were told to wait six weeks before exercising… and then left to figure out the rest on your own.

But your body doesn’t suddenly switch back at six weeks postpartum.
Pregnancy and birth change posture, breathing, and how your core and pelvic floor work together.

Long abdominals.
Tight hips.
A lot of ab gripping.
Breath that no longer feels connected.

This is why jumping straight back into workouts can feel hard, frustrating, or even uncomfortable.

Postnatal recovery starts with alignment, breathing, and rebuilding coordination, not rushing intensity. When those foundations improve, strength follows.

If you’re unsure where to start or feel disconnected from your body, you’re not behind. You just haven’t been shown what to focus on yet.

Comment CORE FOUNDATIONS for my free Postnatal Guide 💗

02/02/2026

Chinese New Year marks a reset 🌙
And this one feels big.

We’re moving from the Year of the Snake into the Year of the Horse.

From inward.
To forward.

From survival mode.
To momentum.

If the last year felt quiet, heavy, or all about getting through the day that wasn’t failure.
That was adaptation.

The Horse energy is about movement with intention.
Strength.
Confidence.
Taking up space again.

As a mother, ask yourself:
What’s one way you’re ready to move forward now?

Not rush.
Not hustle.
Just move.

Save this as your reminder.
You’re allowed to build momentum again 🐎✨

NEW HOOLE CLASS 🤗Mum & Baby Exercise Class 💪👶Train with your baby by your side while rebuilding your core, pelvic floor,...
28/01/2026

NEW HOOLE CLASS 🤗

Mum & Baby Exercise Class 💪👶
Train with your baby by your side while rebuilding your core, pelvic floor, and full-body strength.

This class is designed for postnatal recovery and confidence. We focus on safe, progressive strength training so you can feel strong, supported, and in control of your body again.

📍 The Old Chapel, Hoole, Chester CH2 3DL
📅 Wednesdays
🗓 Starts Wednesday 25th February
📦 Booked in 6-week blocks

Nine years married. Still choosing each other.We’ve built a life I’m deeply grateful for.Two incredible twins.One snorin...
17/12/2025

Nine years married. Still choosing each other.

We’ve built a life I’m deeply grateful for.
Two incredible twins.
One snoring pug.
A home full of noise, mess, and love.

It’s always been worth it.

You’re my partner, my constant, my safe place.
I’m proud of what we’ve created together.

Here’s to growing, learning, laughing, and loving side by side.

Happy 9 years to us 🤍

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