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 Enrol below

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Which level are you currently at?

Phase 1 – Foundations.  Can you relate to any of these? 

1 – You are newly post natal (12 months or less), or still breast feeding

2 – You never really did any proper pelvic floor or abdominal rehab after you had kids (or if you did, it didn’t work)

3 – You have back or neck pain

4- You have heaviness or leaking when you sneeze, cough, laugh or do activities

5- You experience pain or limitations when you try to run or do other physical activities

6- You think you still have unhealed abdominal separation

7- You don’t feel confident that you know what you’re doing in regards to your pelvic floor and abdominals

8 – You have ‘jelly belly’

9 – You want to exercise but your pelvic floor and core stop you from being able to

10 – Things down there just don’t ‘feel right’

If 2 or more of these apply to you then phase 1 is for you 

Courses are open for enrolment now!

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Post partum exercise collingwood

Phase 2 – Stability – do 2 or more of these apply to you?

1 – You have done a little bit of pelvic floor work but feel you still have work to do

2- You still have some ‘jelly belly’

3 – You have ache or pains at other joints – knees, ankles, shoulders

4 – You don’t feel as strong or stable in your body as you would like

5 – You have postural concerns (rounded shoulders and back, poking neck)

6 – You want to get back into running but have no idea how to start without doing any damage

7 – You want to do the final phases of pelvic floor and abdominal separation rehab so you feel confident and strong in your core

 WHAT I FOCUS ON
WHAT WOMEN WHO HAVE DONE THE COURSE SAY
  • “I wish I had started Kristy’s classes as soon as I could after giving birth! Kristy specialises in getting the post-baby body ready for a return to a regular fitness regime. She focuses on establishing a healthy foundation of pelvic floor stability and repairing abdominal separation. In her small group classes, Kristy is able to provide individualised attention and recommend personalised exercise routines. Best of all, as a mum herself, Kristy understands firsthand the physical demands of caring for a baby as well as the daily opportunities for improving your posture, core strength and stability by correctly lifting and holding your baby. And she’s not only patient with the babies that accompany their mums to class, but actually loves to have them around!”

    Paula, 36, Melbourne, Australia

    Paula Academic
  • 'After three pregnancies I have learnt the hard way that the muscles that get weakened or damaged during pregnancy and birth need to be rehabilitated. After my first child I was very keen to return to exercise, but by not taking the time to reconnect with my pelvic floor I slowed my recovery. In addition, due to my weakened core muscles, I had ongoing back pain. Kristy's focus on functional exercises to reengage the pelvic floor and core has meant that at only four months post baby number three I feel strong and don't have to worry about urinary continence in day to day life. Even though I have worked in continence clinics as a doctor, I now have a better understanding of how to functionally engage the core and pelvic floor. I have learnt a lot from Kristy (and had fun) and I would definitely recommend this course.'

    Kate, 36, Melbourne, Australia

    Kate Geriatrician
  • 'I started classes with Kristy at Stable and Strong when my son was 7 weeks old. At this stage my pelvic floor and abdominal muscles were weakened from the recent birth and after only 5 sessions with Kristy I have noticed a great improvement in pelvic floor control and abdominal strength. The classes, being small in number, allow Kristy to give personalised attention to each member and the take home exercises for each week are structured to allow you to fit them in around the demands of motherhood. I love that I can bring the little one along to the classes with me. A highly recommended course.'

    Sonya, 32, Melbourne, Australia 

    Sonya Architect
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OUR TRAINING IS BASED ON THE PREMISE OF NEUROMUSCULAR STABILISATION.

THE OPTIMAL POSITION IS CREATED AT EACH JOINT BY TRAINING THE NERVOUS SYSTEM TO CORRECTLY SEQUENCE EACH MUSCLE DURING MOVEMENT.

THIS IS THE MOST LASTING WAY WE HAVE SEEN TO HAVE A PAIN FREE BODY AND A STRONG, LEAN CORE POST PREGNANCY.

Ever feel like you’re going around in circles with exercise post baby? Even if post baby was years ago?

Taking care of ourselves isn’t selfish.  It’s essential.

When we are happy and healthy we are better to the people in our life.

STABLE (and therefore) CAPABLE
IN CONTROL OF YOUR CORE AND PELVIC FLOOR
HIGH IN ENERGY INSTEAD OF FATIGUED
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Phase 4 – Strength endurance – do 2 or more of the following apply to you?

1 – You want to get into the hard stuff but don’t know how to make the leap while respecting your core and pelvic floor

2 – You have been exercising for a while but still aren’t as strong or fit as you would like

3 – You don’t have any aches or pains but there are a bunch of exercises you have to avoid because they bring on irritations (sore knees, tired back)

4 – Your pelvic floor is great most of the time, but occasionally you notice it may still need attention

5 – You want to start doing high impact activities regularly

6 – You feel imbalanced – some parts of your body work better than others

7 – You have tight spots  and areas of tension in your body

8 – Stretching and treatments provide short term relief, but the tightness and tension comes back

9 – You’ve injured or hurt yourself trying to get back into exercise yourself without knowing where you are at/having a qualified professional assess you

 

CREATE ENERGY
 TRUST YOUR BODY
BE PAIN FREE

(and yes, the flatter tummy is a nice bonus )

  • 'The Stable and Strong courses were a fantastic way to work on key muscles - particularly pelvic floor, abdominal and back - during pregnancy in a supervised, lovely environment. 

    I am a doctor so was looking for a class that is actually run by a health professional during my pregnancy, Kristy fits all these qualifications and really put me at ease with her style of teaching and obvious extensive knowledge of exercise physiology - particularly during pregnancy/ postpartum

    Kristy runs a great class, is approachable and very informative and I could not recommend more highly. I will definitely be returning.'

    Lucy, 30, Melbourne Australia

    Lucy Mum-to-be

PREGNANT?
Yes these courses are great for you!
Even though post natal is our focus, stability training is ideal for the pregnant (a.k.a relaxin-filled) body
Fully modified for each trimester.
Bonus – learn post birth recovery essentials now

 HOW DO I KNOW IF THIS IS RIGHT FOR ME?

If your body doesn’t:

feel the way you want to feel (you have pain, tension, weakness) or

do what you would like to do (you have a bunch of activities on the ‘things to avoid list’

or you do them but pay for it later with leaking, pain, tension or
fatigue) or you’ve been going around in circles with pain and tension (maybe even before kids) and have now ‘learned to live with it’

or maybe even no matter how much you work at it there are areas of your body that
don’t seem to get any stronger – and activities (like running, or push ups) that
you never seem to get any better at …

then neuromuscular stabilisation may be exactly what your body has been missing

 THIS IS NOT A ‘ONE SIZE FITS ALL’ TYPICAL GROUP CLASS APPROACH WE ASSESS WHAT EACH WOMAN UNIQUELY NEEDS
To me, being a parent is one of the most underrated jobs there is. We are literally raising the next lot of humans who are going to impact the planet. That requires a lot of energy on our behalf. Energy that is wasted when it’s spent on things like pain,tension and discomfort.
My name is Kristy. I’m a Clinical Exercise Therapist (and a mum).  After 15 years of working in both rehab and fitness, my aim is to create a space for post natal exercise that women can trust.
So that women can then focus on being the incredible mums that they are, and living lives that they love, without the physical limitations and fatigue that can sometimes hold them back.

Why attend classes?

– ADDRESS COMMON PREGNANCY ISSUES SUCH AS DRAM,PGP AND BACK PAIN
– WALK AWAY KNOWING EXACTLY WHAT TO DO TO PROGRESS WITH YOUR EXERCISE ROUTINE (BECAUSE IT CAN GET CONFUSING POST PARTUM!)
– GAIN CONTROL OVER YOUR CORE THAT YOU MAY NOT HAVE HAD EVEN BEFORE PREGNANCY
Want to know how Stability Training works? CLICK HERE

 GOT A QUESTION YOU’D LIKE US TO ANSWER?

 Contact us at hello@stableandstrong.com.au

We ‘d love to help if we can

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 GOT A QUESTION YOU’D LIKE US TO ANSWER?

Contact us at hello@stableandstrong.com.au

We ‘d love to help if we can

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