StrongHer Collective

StrongHer Collective Female focused, family friendly studio in the heart of Narrogin focusing on strength + performance đź’•

This week I am asking the mums in this community a question. If you could go back and tell yourself one thing about your...
31/08/2026

This week I am asking the mums in this community a question.

If you could go back and tell yourself one thing about your body at any stage of motherhood, what would it be?

Comment below, I will be reading every one.

This is the value of working with someone who understands the realities of postpartum recovery. You deserve more than a ...
27/08/2026

This is the value of working with someone who understands the realities of postpartum recovery. You deserve more than a one-size-fits-all programme.

Every mum's recovery is different and the right support takes that into account. If you're ready for an approach that meets you where you are, the link in my bio is where to start.

MEET FRANKIE 🚀✨If you’ve been around the gym for a while, you might have seen Frankie, squatting, deadlifting, jumping a...
26/08/2026

MEET FRANKIE 🚀✨

If you’ve been around the gym for a while, you might have seen Frankie, squatting, deadlifting, jumping and most definitely laughing with the crew!!

Frankie is taking over the StrongHer coaching roll for the remainder of week while I’m away learning with the MumSafe team and I’ve left you in very good hands as Frankie comes with a wealth of knowledge as an exercise physiologist!

Make sure you guys give her the warmest welcome 🙏

If you’d love to join her here’s the link 🔗
https://momence.com/u/fit-strongher-collective

Not all core exercises are created equal after birth and timing matters more than most people think.Here are the four ph...
25/08/2026

Not all core exercises are created equal after birth and timing matters more than most people think.

Here are the four phases of postpartum core rebuilding, what each one involves and how to know when you're ready to move forward. Save this one.

The postpartum core is more than a set of abdominal muscles, recovery involves restoring the relationship between your d...
24/08/2026

The postpartum core is more than a set of abdominal muscles, recovery involves restoring the relationship between your diaphragm, pelvic floor, deep abdominals and spine.

The deep core is a group of structures working together: the diaphragm at the top, the pelvic floor at the base, the transversus abdominis wrapping around the front and sides and the multifidus supporting the spine from behind.

These four structures create what you might think of as a canister of pressure management and after pregnancy and birth, that canister needs to be reconnected and retrained before it can handle load.
What this means in practice is that the timeline for returning to core-intensive exercise is based on what your body is demonstrating, not on how many weeks it has been since you gave birth.

This week we are talking through what a properly progressive return to core training actually looks like, so you know what to expect and why each phase matters.

I want to know how you can relate to this, did anyone explain postpartum core recovery to you in a way that made sense?

Not every mum who follows this page is in the newborn stage and not every mum who trains with me is either.Many of the w...
19/08/2026

Not every mum who follows this page is in the newborn stage and not every mum who trains with me is either.

Many of the women in this community are years, even decades, past having their babies and moving through a completely different chapter, perimenopause and menopause.

Their pelvic floor is still important and so is their core. Bodies at this stage are also going through significant change and they deserve the same depth of support and information as a mum bringing home her first baby.

So this week we are talking about menopause and the pelvic floor, what actually happens in the body during this transition and why so many women are never told about it.

Genitourinary syndrome of menopause, often shortened to GSM, is the clinical term for a group of changes that happen to the va**na, v***a, bladder and pelvic floor as oestrogen declines. Research suggests it significantly affects quality of life for around half of women going through menopause, yet only around one in four ever seek treatment for it.

That gap between how common this is and how rarely it gets addressed is exactly why we are opening the week here.

Save this and stay with us, this is information every woman deserves regardless of her age or stage.

I want to know how you can relate to this.

Something nobody tells you before your first labour: the pushing stage has a timeframe and knowing it in advance can sto...
12/08/2026

Something nobody tells you before your first labour: the pushing stage has a timeframe and knowing it in advance can stop you panicking that something is wrong.

For a first-time mum, the pushing stage can last up to two hours with subsequent births; it is typically shorter, often as little as five to ten minutes.

So if you are in the second stage of labour and it has been an hour, that is completely within the range of normal and understanding that beforehand is the kind of knowledge that can help you stay calm.

Equally, active labour for a first birth may last up to 18 hours. It is supposed to be a long time. Your body is doing extraordinary, gradual work and it has its own pace.

The more clearly you understand what is likely to happen, the less each stage feels like something is going wrong.

Was this something you knew before your first labour? I want to know how you can relate to this.

11/08/2026

One of the hardest things about labour is not knowing what to expect.

While every birth experience is unique, labour follows a general process that your body is designed to move through.

First comes the work of opening and preparing, then comes the birth of your baby and finally, your body delivers the placenta and completes the birth process.

Understanding these stages doesn't remove the challenge of labour, but it can help you feel more informed, more confident and less overwhelmed by the unknown.

Comment ❤️ if this helped make things a little clearer.

Birth can feel overwhelming especially when you're hearing unfamiliar medical terms for the first time while trying to m...
10/08/2026

Birth can feel overwhelming especially when you're hearing unfamiliar medical terms for the first time while trying to make important decisions. This is why understanding the language of birth before labour begins can be so valuable.

When you know what common birth terms mean, you're better equipped to ask questions, understand your options and feel more confident in the conversations you're having with your healthcare team. It doesn't mean you need to know everything, it simply means you're more informed and better prepared for whatever your birth experience may look like.

Save this post so you can come back to it when you need it and share it with another mum-to-be who might find it helpful.

I used to treat training like a quick stop-and-go mission. Some days I’d go hard… then I’d fall off. I was spending time...
07/08/2026

I used to treat training like a quick stop-and-go mission. Some days I’d go hard… then I’d fall off. I was spending time and money, telling myself I was “doing something,” but the results kept coming out inconsistent. I’d see progress, then lose it. I felt like my effort was going somewhere… but not enough to actually change my routine.

Then I hit the real realization: I wasn’t struggling because I couldn’t train—I was struggling because I wasn’t consistent. So I started thinking differently. Spend my time wisely, so my effort turns into results. Save my money on what’s actually working. And build the habit that doesn’t disappear after a few days.

Term 3 wasn’t just about trainin, it was about learning that consistency is what makes everything else worth it. 💪🔥

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Narrogin, WA

Opening Hours

Monday 5:30am - 7pm
Tuesday 5:30am - 7pm
Wednesday 5:30am - 7pm
Thursday 6am - 7pm
Friday 5:30am - 7pm
Saturday 7am - 12pm
Sunday 8am - 11am

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