4 of Perth’s best mums and bubs fitness classes
We’re all pretty aware of the benefits of exercise; stronger bones, improved mood, greater energy levels, better cardiovascular health and more restful sleep – to name a few – but as mums there can be so many (perceived and real) barriers!
Lack of time, a ‘tiredness factor’ that just doesn’t ever seem to disappear, a baby who is still fed ‘on demand,’ a lack of childcare and even a dose of the guilts at taking some time out to exercise. Combine one or all of these factors with concerns about your pelvic floor or abdominal separation and it can all seem too hard.
With all of this in mind, we have put together a list of some of Perth’s best options for mums and bubs fitness.
These classes are run by professionals trained to work with mums and mums-to-be, they understand your requirements and really want to help you achieve health in a holistic way.
With everything from boot camp style and strength training, to pilates, yoga and even massage, there is something here for everyone.
This article is sponsored by the businesses listed however we genuinely love what they offer mums!
Jody from MumaBubs holds a degree in Exercise and Sports Science, is a Level 3 Registered Exercise Professional with Fitness Australia, and specialises in pre – and postnatal exercise. She is also passionate about women exercising safely during the entire journey of becoming and being a mum.
I want to help mums to be energised, strong, fit and healthy, inside and out, at every stage. I work closely with Women’s Health Physiotherapists to protect mum’s pelvic floor, assess for abdominal separation and re-train muscles that have most been affected by pregnancy, childbirth and caring for a young child.
MumaBubs is now a partner of Body Beyond Baby and their first affiliate partner in Western Australia. The Body Beyond Baby Affiliates are a like-minded team of fitness professionals and businesses across Australia and New Zealand that share the same mission to ensure that all women are looked after safely and effectively after having a baby.
Jody has tailored her services accordingly and offers:
MoveMuma: Offers safe and effective workouts have been designed by a mum and a Postnatal Exercise Specialist, to get mums to work up a sweat and feel fit, energised and strong!
These group exercise sessions have been designed so that mums will either undertake a cardio-based or strength-based exercise. They will always include some core connection, strengthening and endurance, and a good stretch.
MoveMuma is designed for mums with new babies, toddlers, pre-schoolers and those with school-aged kids who are now ready to put their health, fitness and wellbeing first.
Jody’s outdoor 9.15 am classes also offer onsite childcare with qualified, experienced nannies (Monday, Tuesday & Thursday).
New in 2019:
Tuesdays @ 6.00 am – 45-minute MoveMuma session for those early risers. There will be no childcare available, however, it is the perfect opportunity for Mums to get out & get their session done before the day has begun!
Wednesdays @ 9.15 am at Empire Creative Studios (Balcatta).
MumaBubs are partnering with Empire Creative Studios to enable mums to get some fitness in while their little one (2-4 yrs old) has their own dance class in the studio right next door. If their little one is too young or not interested, that’s okay, they can still hang out with mum.
MumaFit: A new group online fitness 10-week program for busy mums. The aim of this program is to simply give mums a way to fit in some ‘ME’ time and put fitness & health as a top priority, despite having busy schedules with family, work and other commitments!
The workouts are quick & simple, the cardio challenges can be done alone or with the family… and, of course, there are little tips and tricks to keep you focused on feeling good!
56 Days of You: Starting February & October 2019, MumaBubs will be collaborating with our Body Beyond Affiliate Partners to offer our “56 Days of You” online program. For 56 days (8 weeks) the aim is to inspire mums to take a little time out for ‘YOU’ every day through at-home workouts and challenges, lifestyle tips, support and motivation from the Body Beyond Baby Affiliate team!
Body Empowerment Coaching Program: All of the benefits of having a personal trainer, but with more accessibility to ongoing guidance, support, explanation and accountability AND you don’t have to go to the gym!
This program can be done purely online or as an in-person 8-week or 12-week program. In-person sessions can be done at Jody’s home studio OR in your home.
For more info head to the MumaBubs website.
BLOOM YOGA: Pregnancy, Postnatal and Women’s Yoga
Yoga for pregnancy, birth and baby is at the heart of Bloom yoga. Classes are small, inclusive and nurturing, and with more than 10 years teaching in Perth and surrounds, Bloom teachers are some of Perth’s most experienced.
A range of holistic classes are offered, including:
Pregnancy yoga focuses on mindful breathing, movement and relaxation. Courses are for beginners at any stage of pregnancy and run for either 5 or 10 weeks.
The Yoga for Active Birth workshop educates mums-to-be and their birth partner on how to use movement and mindfulness techniques to prepare and plan for their baby’s birth and beyond. This is a 3 hour workshop and is recommended from 20 weeks onwards – the sooner the better!
Mum & Baby yoga is a series of gentle postnatal classes sequenced so that you can enjoy the benefits of yoga: breathing, movement, strengthening, toning & relaxation while engaging and playing with your baby. Mums are welcome to join the class anytime following birth, however, it is recommended to wait at least 4-6 weeks following a vaginal birth and 8 weeks following a caesarean birth (please check with your care provider). This course runs for 5 weeks or 8 weeks.
Moving on from early motherhood, the Women’s Wellness Series is designed with nurturing and self-care at the forefront. For those parents looking to give their children the gift of yoga, the family classes, mother + daughter plus kids and teens classes are fun and engaging.
For more info head to the Bloom Yoga website.
Location: Multiple locations around Perth and Mandurah
FitRight is owned by Women’s Health Physiotherapist Taryn Watson, who is passionate about providing widespread access to physio-led, pelvic-floor friendly exercise options for women during their childbearing years.
These Prenatal, Mums and Bubs and Mums Only fitness classes are a mix of low impact cardio, core and resistance work and are specifically designed to be suitable for women who suffer from common issues such as incontinence, vaginal prolapse, joint pain and abdominal muscle separation.
I have spent my career treating women with pelvic floor dysfunction that could easily have been prevented. I started FitRight with the aim of decreasing the rates of prolapse and incontinence in this generation of mothers.
Class costs can be claimed on private health insurance. Please note that all exercise classes are run in 6-week course blocks and an initial assessment with a physiotherapist is a pre-requisite.
Bump&Me Pregnancy Pilates: Suitable for women at any stage of pregnancy, these pilates-style classes aim to optimise strength, flexibility and posture, with a specific focus on pelvic floor muscle activation. Education about pregnancy and postnatal topics is given throughout the classes by the physiotherapist instructors.
Bump&Me Aqua: These evening fitness classes involve low impact cardiovascular exercise in the water. They have a specific focus on stretching tight muscles and joints, and pelvic floor muscle training to prepare for birth and the postnatal period. Suitable for expectant mums at any stage of pregnancy.
Baby&Me Postnatal Pilates: Suitable for mums with babies approximately 8 weeks (post immunisations) to 12 months old. This course has two options – either a 60-minute weekly Pilates class or a 90-minute weekly class that also includes a 20-30 minute baby massage and developmental play routine first before the exercise class begins. The 90-minute class is a lovely option for babies approximately 2-6 months old and aims to encourage bonding and development while also aiding constipation, circulation and body awareness.
Community volunteers are usually present to look after the babies, they will be in the same area as you while you exercise so that you can easily attend to your child.
This is a beginner postnatal class aimed at promoting optimal posture, flexibility and strength with a specific focus on abdominal and pelvic floor muscle rehabilitation.
Toddler&Me Fitness Classes: Suitable for Mums with children approximately 1 to 4 years of age. Exercise in this intermediate to advanced postnatal exercise class is aimed at functional rehabilitation and low impact cardio workouts with a specific focus on abdominal and pelvic floor muscle rehabilitation. Community volunteers are available to play with the children.
MumTime Fitness Classes: Suitable for Mums with children approximately 6 months to 4 years of age (Mums of older children also welcome). These evening postnatal fitness classes involve intermediate to advanced Pilates exercise, functional rehabilitation and low impact cardio workouts with a specific focus on abdominal and pelvic floor muscle rehabilitation. No children or volunteers at these evening classes.
MumTime Aqua: Suitable for mums who are at least 2 months postpartum. Evening aqua aerobics classes for mums means some important ‘me time’ (no children or volunteers at these evening classes). Classes involve low-impact cardiovascular exercise with a specific focus on abdominal and pelvic floor muscle rehabilitation. Upper body strength exercises are incorporated using floatation devices for resistance.
FitRight will soon be launching a private Facebook membership option with weekly access to a workout with Taryn and regular expert Q&A sessions. Follow @fitrightphysio on Facebook or Instagram to be kept up-to-date with the launch.
For more info on classes or to book head to the FitRight website.
MJ – THE BABYWEARING HEALTH COACH
MJ, the Babywearing Health Coach, is a holistic health & fitness coach and accredited Exercise Scientist with Exercise & Sport Science Australia. She also holds a PhD in Exercise Physiology, pregnancy and gestational diabetes. MJ is the founder of the Active Mama Tribe on Facebook which run monthly walking and eat-the-rainbow challenges to help mums focus in on simple changes towards better health & fitness.
I believe that motherhood is complicated enough. So we need to make it simple for us to be physically active for health benefits and eat well.
My classes welcome children of all ages, because not everyone has family close by or likes the crèche. Creating opportunities for active, healthy mums and active healthy children – that’s what I do.
MJ offers 2 types of classes on her timetable:
Mums’ Fitness: Be functionally fit for motherhood. Strengthen the muscles used for lifting children, carrying shopping and playing! Improve your aerobic fitness at the same time. Children always welcomed.
Flex & Flow: Flexibility, like strength, can be trained and improved. Give yourself some time each week to breathe deeply and lengthen your tensed muscles and increase mobility in your spine. Feel tall and strong once you have completed this class that combines classic yoga and Pilates movements. The sessions finish with a 5 minute meditation to centre and ground yourself for the rest of the week.
Free Monthly Challenges: Join The Active Mama Tribe on Facebook for more information on the monthly 100,000 step challenge and the Eat-the-Rainbow Challenge. Heaps of prizes up for grabs!
Want to grab a free copy of our healthy snacks for busy mums recipe book?
Wholehearted Family Health has a business relationship with the businesses featured in this post.