How To Safely Return To Exercise After Pregnancy

How To Safely Return To Exercise After Pregnancy

Most mums will already be planning on how to shed the baby weight even before the baby has arrived which in turn can lead to unsafe exercise and extreme ways of showing the world that you can ‘bounce back’ quickly.

Nope. Nope times two. Wrong.


Okay, sit down, we need to chat. You just grew a human so give yourself a huge pat on the back and be proud of what you have achieved. Don’t be so hard on yourself after your body has done so much for you!

Now, to the fitness side. Although we are all different and pregnancy is a completely unique experience to each and every woman – there’s a way to get back into the world of fitness and do it safely. Listen up!


Okay, you’ve had your baby and it’s all joyous and overwhelming! Firstly, enjoy this. In the most cliché way possible – it genuinely doesn’t last forever. Take it in that newborn smell, feel the love and have all the cuddles – all while doing pelvic floor exercises.

Yes, this is the first exercise you can do to start getting your body back to your version of normal and feeling more human. Not long after, ease in slowly with short walks (even if they are around the lounge room!) and concentrate on nourishing your body with good food.

Before you know it, your six-week check-up comes along and you’ve been cleared for exercise. Please, please and I’ll say it again, please don’t instantly take this as an indication to run a marathon the next week or lift the heaviest weights you can find.

It’s still all a process. You have to remember that growing a human usually takes nine months with extreme changes to your body so you have it give it time.

Don’t decide to exercise just to get your body back. Do it for ‘you time’, for your mental health, to relieve stress or to help boost your energy levels. Having a newborn is very hard work – slow and steady wins the race!


It’s so important to not overdo it. Even if you’re feeling great after having your little bub, allow your body to heal and recover. Pregnancy hormones can affect your joints and ligaments for up to six months after birth which leads to a higher risk of injury.
You also may have back pain, issues with your bladder (pelvic floor exercises as stated above ladiessssss!) and even separated abdominal muscles.

Start off with low impact exercise, walking, swimming, yoga/pilates which will all help to strengthen up elements of your body that may have become weaker.


The most important tip of all is to find someone that knows what your fitness routine should be based on for your individual circumstances. There are so many gyms, PTs and fitness groups that don’t understand how much your exercises need to be changed in order to accommodate your changing body.

That’s why I highly recommend Emma and her team at Step Into Life Mornington, who understand these changes and can help you make a customised plan on what you should be doing and how to do it the safest way possible. You can also bring your gorgeous little babe down to the park when you train which not only allows you the freedom to start your fitness journey after birth but so many cuddles for us! Haha.

Get in contact with Emma today to find out more or trial 3 FREE classes.

It’s so vital for our mothers to nurture themselves back to health in a positive and loving way, honouring where they’re at. So, if you know anyone who could benefit from this information, please share it.

Heartfelt thanks, Julie xx

PS. Same applies to those recovering from injuries or returning to exercise after a break.


 5 Tips To Getting Back Into Exercise After An Injury Or Illness

 5 Tips To Getting Back Into Exercise After An Injury Or Illness

Lining up habits and motivation to maintain your fitness can be hard enough at times but trying to return to exercise after an injury or sickness can be a big struggle!

Janette was in struggle zone, wrestling with plantar fasciitis since the start of the year, 8 months now. Hobbling out of bed each day, it didn’t seem like it would ever go away.

She was going to get back into exercise when it got better, but that day never seemed to get any closer and her foot pain was getting worse and her weight was going up.

That’s when Jeanette saw me. We worked on MODIFYING. That meant starting somewhere and improving over time.

After Jeanette got started exercising in a modified way, her foot pain halved in six weeks and four months later she was pain free and 10 kilos lighter.

Yay Jeanette was unstuck.

Here’s what she had to say, “I can’t believe how much better I feel. I look back now and realise I could have been stuck there forever. Thank you so much for your help.”


Here are 5 ways to MODIFY to get back to exercise after an injury or sickness.


1. Get outside and take it slow

Fresh air, nature, sunshine and moving is a great start and ALWAYS good.

Let yourself slowly ease back into a routine that you are going to love.

It may be bike riding, swimming, stretching, walk or group training.

If you wake up feeling good and go for an intense workout or run – you risk hurting yourself all over again or making it worse and that’s the last thing you would want.


2. Pain IS your friend

Huh? That’s the thing that stopped me exercising in the first place, you say!
Just listen to your body and know your limits. Pain is your bodies signal that something is going on and that you’ve pushed too hard. It’s very important to pay attention.

Also remember to stretch, rest and recover, they are foundational to easing fitness back into your life.


3. Nutrition and hydration are recovery essentials

Your body needs essential building blocks to heal so the foundations are solid, preventing relapses and flare ups.

 Click here for your guide to reducing inflammation and aiding healing.

Need extra help with your diet, essential nutrient or creating a wellness plan book here to see me or a local naturopath.

Your body is your temple and it needs to last you a lifetime.


4. Work on your balance

Usually, when it comes to balance, it’s assumed to come naturally to most. It’s actually a skill that you need to master and after an injury need to work on from scratch.

Balance in fitness rehabilitation can be easily overlooked and can be the main reason an injury keeps occurring.
When a soft tissue injury occurs, there is always a certain amount of damage to the nerves around the injured area.

This, of course, leads to a lack of control of the muscles and tendons, and can also affect the stability of joint structures.

Working on building strength around the area before diving head first into the deep end of a grueling fitness routine is going to allow you for better results and less chance of getting yourself hurt again.


5. Get a plan

Best outcomes occur when you have a supportive team around you. Ideally a resourceful and caring qualified trainer who works in with your osteopath, chiropractor, podiatrist or other health professionals.

Jeanette made huge improvements with her plantar fasciitis once she purchased better shoes and added orthotics. To maintain the improvement Jeanette saw an osteopath once a month to keep her moving well and had an occasional massage.

Her trainer, Emma, at Step Into Life, Mornington, was the lynch pin that kept Jeanette on track to recovering from her injury. Emma designed a program that included stretching, movement and strength. She modified classes and stepped Jeanette along to being pain free and part of a group while getting fit and healthy. She cared and kept Janette on track with support and guidance.

Working with someone who can assess your unique situation and know what your new routine should incorporate and when it’s time to progress to the next level is essential.

So, if you’d like help with an injury recovery plan from Emma, at Step Into Life Mornington click here to find out more (3 free classes to trial).

Hoping this was helpful and can help you get unstuck after an injury.

Julie xo


Looking after Yourself Before Sh*t Hits the Fan

Looking after Yourself Before Sh*t Hits the Fan

Looking after Yourself Before the Sh*t Hits the Fan. Protect Your Greatest Asset.

Going through, been through or even heading towards a tough time in your life? You know it’s guaranteed. Your greatest asset will always be YOURSELF. Yes, we often miss this one. Looking after Yourself is key!

When the word asset comes to mind, material possessions parade like a slideshow in your head, rarely do you think or treat yourself in this way.

I always say, “your body is the only thing you arrive in and leave with and when it wears out so do you. So, treat it like the gift it is.”

There is no time for disrespecting your greatest asset.

When you’re on track, you’re in a great state so you make great decisions. You’re balanced, centred, full of energy, optimistic, strong and courageous. Sure, there’ll be times of holy sh*t what will I do now, but you’ll be better equipped to deal with them.

How have you been treating your greatest asset lately?

Have you been feeding it crappy fuel and bunny hopping down the road, getting frustrated by it’s bad performance? Think of this next time you put something in your mouth.

For many, including mwah a health crisis can be a turning point in your life. I know mine was.


Getting More Energy Naturally

Getting More Energy Naturally

Getting More Energy Naturally – 10 Tips To Move From Flat To Fantastic

Can’t be bothered?    Feeling overwhelmed?

Life feels too hard?   Running on empty?

Whenever, I start feeling flat for no good reason I step back and take stock. Check in if you like.

Here’s what I usually find –

  • I’m being unkind to myself,
  • I’m unorganised with my food and time,
  • I’ve let my nourishing rituals drop off,
  • I haven’t planned anything to look forward to,
  • I’m focusing on what’s not there instead of what is.

Here’s 10 tips to shift from flat to fantastic real quick – Getting More Energy Naturally –


How to Stop Feeling Hungry all The Time

How to Stop Feeling Hungry all The Time

How to Stop Feeling Hungry all The Time – 8 Steps To Resetting Your Appetite

Are all the chocolates, mince pies and left over delights from xmas in your house calling your name? Are you wondering How to Stop Feeling Hungry all The Time?

Like when you put your feet up after dinner? When you sit at computer mid- afternoon? Or is it all day every day?

Feeling starving, stomach grumbling? Yet you’re eating loads more than usual. The waistband is tightening and you’re starting to feel a bit spongy everywhere, especially that butt and thighs.

It’s like you’ve turned the food indulgence knob to high and you’re finding it hard to switch it down again. You know it’s got to happen, but you’re still gathering the willpower.

You may even be attempting a reset as we speak.

How do I know? Well, don’t worry I’ve been there many times.

And no matter how I try to justify it….you can overdose on organic Dark chocolate. Damn it!

How do you reset back to simplicity after being tantalised by the heavenly tastes and delights of the festive season?

Here are 7 tips to resetting your appetite and making those numbers on your scales go down: