The P3 Movement

The P3 Movement 9 years in the fitness industry. A passion for motherhood. A mission to shift the narrative. My goal?

We help improve the health and wellbeing of prenatal and postpartum mums through exercise.

1:1 PT l Mums & Bubs l Expert Pre & PostPartum Exercise Specialist |📍St George

Start here 👇

https://thep3movement.squarespace.com/pregnancyandpostpartumguide Hi, I’m Vanessa—a certified coach with 8 years of experience and a deep passion for working with prenatal and postpartum women. To change the way

we see movement in pregnancy and motherhood. To move beyond “bounce back” culture and empower women to feel strong, capable, and connected—in every stage of their journey. The P3 Movement is more than a small business; it's a MOVEMENT, aimed at helping to change the perception around training during and after pregnancy.

The hardest lift you’ll do as a mum probably isn’t in the gym.It’s the car seat.It’s lifting your baby out of the cot at...
08/06/2026

The hardest lift you’ll do as a mum probably isn’t in the gym.

It’s the car seat.

It’s lifting your baby out of the cot at 3am.

It’s carrying a growing toddler on one hip while unloading groceries with the other hand.

It’s the hundreds of lifts, carries, bends and twists that come with motherhood.

And that’s exactly why strength training matters.

Not because you need to “bounce back.”

Not because you need to look a certain way.

But because motherhood is physically demanding.

When we build strength, we’re building the capacity to handle real life with more confidence, less fatigue and fewer aches and pains.

So next time you pick up the car seat, think less “mum duty” and more “functional strength training.” 💪

Have you ever noticed your back aching after lifting the car seat or carrying your baby?

Share your experience below 👇

📍Mums & Bubs Strength Classes | Mortdale
💗 Come for the workout, stay for the community.

“Bounce back.”Mums hear it everywhere after birth.The pressure to look the same.Move the same.Feel the same.But your bod...
22/05/2026

“Bounce back.”

Mums hear it everywhere after birth.
The pressure to look the same.
Move the same.
Feel the same.

But your body isn’t the same.
And honestly? It was never supposed to be.

Pregnancy and birth change your core, your posture, your breathing mechanics, your strength, your nervous system… even the way you move through life.

So why are we expected to go backwards?

At The P3 Movement, we don’t believe in “bouncing back.”
We believe in building back.

Stronger.
Smarter.
With patience instead of pressure.
With education instead of guilt.
With strength that supports motherhood — not punishes it.

This isn’t about shrinking yourself after baby.
It’s about rebuilding confidence in your body again. 💛

If this message resonates with you, send this to a mum who needs to hear it.

DM us “BUILD BACK” to book a free consult.

STOP trying to bounce back. You just grew a human- let’s focus on building back instead.If you’re feeling disconnected f...
15/05/2026

STOP trying to bounce back. You just grew a human- let’s focus on building back instead.

If you’re feeling disconnected from your core, dealing with new aches and pains, or just feeling completely unsure of where to begin after having a baby, I wrote this for you.

Introducing: How to Rebuild Strength After Baby.

It’s a 12 week postpartum program to restore your core, rebuild confidence and regain strength.

We don’t do rushed, high intensity workout outs here. Instead we move through 3 intentional phases:

✨Restore (Weeks 1-4): Deep core reconnection, gentle movement, and building trust in your body.

✨Rebuild (Weeks 5-8): Safely adding resistance and building trust in your body.

✨Rise (Weeks 9-12): Complex movements and heavier loads so you can tackle mum-life without the back pain.

All you need is 30-45 minutes, a set of dumbbells and some resistance bands. And YES, interrupted workouts in your living room totally counts!

Ready to build your new foundation ?

Click the link in my bio or comment ‘rebuild’ and I’ll send you the details!

11/05/2026

No gym? No problem 🤝

Your core and stability work doesn’t need fancy machines or hours away from your baby. Sometimes the best workouts happen at home, at the park, or during nap time with a pair of dumbbells and a little creativity 👶🏼✨

In this series, I’m swapping traditional gym exercises for mum-friendly alternatives that still challenge your:
• core strength
• balance & stability
• coordination
• pelvic floor & deep core connection

Because postpartum training isn’t about doing less — it’s about training smarter for the season you’re in 💛

Which swap are you trying first? Save this for your next workout & send it to a mum who thinks she needs a gym membership to get strong again.

27/04/2026

No gym? No worries! Part 1: lower body swaps

Swap it out for some Dumbbell friendly exercises.

Follow for prenatal and postpartum education and movement.
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Postpartum can feel like you’ve been dropped into a body you don’t recognise.No clear signs.No roadmap.Just a constant q...
23/04/2026

Postpartum can feel like you’ve been dropped into a body you don’t recognise.

No clear signs.
No roadmap.
Just a constant question running through your head…
“Is this normal?”

So many mums are told:
“You’ll get the hang of it.”

But what they actually need is guidance, reassurance, and clarity.

Because when you don’t understand what your body is doing…
you stop trusting it.

And that’s where so many women get stuck —
avoiding movement, second guessing everything,
or pushing too hard too soon.

You deserve to feel confident in your body again.
You deserve to understand what’s happening.
You deserve support that actually makes sense.

If this hit home… you’re not alone 🤍

Tell me — what was something postpartum that made you question your body?

21/04/2026

You’re not just looking at a squat… you’re looking at everything her body has been through 👇

Someone you know is in this phase right now.
Pregnant… or postpartum… trying to feel like themselves again.

But what most people don’t see is this:

Her body has stretched.
Shifted.
Weakened in some places…
and worked harder than ever in others.

She’s learning how to use her core again.
How to trust her body again.
How to move without second guessing everything.

All while running on broken sleep…
feeding a baby…
and navigating a completely new version of herself.

So if it feels harder than before —
that’s not failure.

That’s rebuilding.

And it deserves more patience… not pressure.

Tag a mum who needs this 🤍

Postpartum movement isn’t about “bouncing back” or pushing yourself to the limit. It’s about supporting your body and y...
11/04/2026

Postpartum movement isn’t about “bouncing back” or pushing yourself to the limit.
It’s about supporting your body and your mental health through postpartum recovery — one of the biggest transitions in a woman’s life.

And the reality is… someone you know has struggled after having a baby — even if they never said it out loud.

So many mums feel guilty for not “getting back into fitness,” or worry that exercise after birth might make things worse.

But the research tells a very different story 👇

✔️ Gentle, gradual postpartum exercise doesn’t worsen mental health
✔️ It doesn’t harm breastfeeding or milk supply
✔️ It doesn’t increase the risk of postpartum depression or anxiety

In fact, it can support healing and emotional wellbeing.

When done safely and intentionally, postnatal exercise can help:
• Improve mood and energy
• Reduce overwhelm, stress and anxiety
• Support core recovery and pelvic floor health
• Help you feel more like yourself again after birth

Postpartum depression and postpartum anxiety don’t always look like constant sadness.
They can show up as:
– Deep exhaustion
– Feeling numb or disconnected
– Irritability or overwhelm
– A sense of “just surviving” instead of living

If any of this feels familiar, you’re not alone — and you’re not failing.

Exercise isn’t a cure-all, and it doesn’t replace therapy or medical support when it’s needed.
But it can be one powerful, research-backed part of postpartum recovery — for both your body and your mental health.

This isn’t about motivation or discipline.
It’s about supporting yourself with compassion and care.

💛 If you’ve experienced this — comment “me” or share a little of your story below.
💛 Or tag a mum who needs to know she’s not alone.

Your story could be the thing another mum needed to read today ⭐️

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