Embody Women's Health & Fitness

29/09/2024

Foundation kicks off very soon.

Created specifically to help mums to rebuild core strength, restrengthen pelvic floor and to help assist with all the strength and requirements that being a mum entails.

Over 10 weeks we build on the important foundations that will allow for return to Sports or help to support through subsequent pregnancies or just life going forward.

There are only a couple of places left and I'd love to be able to help a few more mums to repair and rebuild after the miracle that is childbirth and pregnancy.

27/09/2024

Why working on core strength post partum is so important 💪

22/09/2024

With just over 3 weeks until Foundation kicks off again there are a few places available.

Foundation was created specifically to help mums return safely to exercise after pregnancy and childbirth. With a focus on restoring core and pelvic floor strength, Foundation can be started as soon as 6 weeks after childbirth.
Foundation is also suitable for mummas of old babies and kiddos - its not just available to mums of newborns.

If you would like more information then please feel free to shoot through a message 😊

08/09/2024

~A 6 PACK DOESN'T ALWAYS MEAN A STRONG FUNCTIONAL CORE~

Having a strong function core is about more than just having strong abdominal muscles.

No muscle works to its full potential by just 'tensing' - it needs to go through a full range of motion to get all the benefits and results.

Our core is made up of more than just out 'six-pack' muscles.
It comprises our
👈 Multifidus muscle down our spinal column
👉 Re**us abdominus at the front with our linea alba down the centre and obliques down our sides and our transverse abdominals deep underneath
👆 Diaphragm at the top
👇 Pelvic floor at the base
🦵We even require sufficient glute and hip strength to ensure our core is optimal when requiring it to work when we add load (carrying kids, shopping, cleaning, etc)

To have effective core strength, all of these need to work as a co-ordinated system.

There is so much more to effect core strength than just crunches and sit-ups. Helping to rebuild these deep layers and have everything work together is so important, especially after pregnancy.

05/09/2024

FOUNDATION ~ My baby is back 🩵
I can't tell you how much I love this program, or how excited I am to offer it again.
Back better then ever, with my increased knowledge and lots more tricks up my sleeve and the amazing location of First Steps Count Child and Community Centre, I can't wait to get started helping mum's again!

25/08/2024

24/08/2024

Growing a baby and giving birth is hard work!
Alot has changed in the body to accommodate pregnancy and injuries are often experienced during childbirth.
Some common issues for women post partum include -

🤰Low Back Pain and Pelvic Girdle Pain
Persistent pain in the postpartum period has been estimated in 7-25% of women, with one in five women assumed to have serious problems. Of the serious cases, 8-10% continue to have pain for one to two years.

🤰Diastasis Re**us Abdomiis
To accommodate a growing baby, the abdominal muscles have to thin and stretch. In 100% of pregnant women this means that there is separation in their abdominal muscles in their third trimester.
More than half remain abnormally wide and without tension eight weeks after birth, and although some recover by six months (60.7%), many have not recovered at even one year.
By not being able to create tension through the core means that core strength is reduced and back pain or injury is more common.

🤰Pelvic Organ Prolapse
A prospective cohort study of 202 first-time mothers at one year post birth identified a high prevalence of mild to
moderate pelvic organ prolapse.
•89% had uterine prolapse.
•90% had cystocele (bladder prolapse)
•70% had rectocele (re**al prolapse)
The majority had multi-compartment involvement.
•80% were asymptomatic.

🤰Incontinence
Five to seven years post birth, 44.6 percent of women have some form of urinary incontinence.
Women who undergo forceps birth have a higher incidence of stress urinary
incontinence at three months to a year compared to those women who had a vacuum assisted birth or spontaneous vaginal birth. Obstetrical trauma is the most common cause of f***l incontinence in young women.

A lot of women experience some or all of these symptoms while they are common, they are not inevitable or irreversible. And in many cases can and will be made worse by exercising through the symptoms.

Exercising safely and to support the body you have now is most important!
Foundation is specifically designed to assist new mum's to rebuild and restrengthen, giving them a foundation for life moving forward.

23/08/2024

Let me introduce myself!

For those of you who are new here - or those who have followed my journey for a while, I thought it was time to reintroduce myself and let you get to know me.

Hi, I'm Emma - a wife, mother, animal lover (I've been a vet nurse for 16 years!!) and I'm passionate about women's health.

After my own fitness journey after having my children, and completing my certificate 3 & 4 in fitness - I recognised the need for a female focused program in the local area. In January of 2021 I opened a boutique personal training studio that focused on women and helping them to honour thier bodies - regardless of the stage of life they were in.

With my burning passion to ensure I was providing the highest level of care, I decided to pursue further education and enrolled in a Bachelor of Sports Science & Clinical Exercise Physiology. Being someone who is either all in or not at all - this unfortunately meant that in early 2023 I had to close the doors of my studio- but knowing that this closure was for good reason and that it would enable me to do bigger things in the future!

Now half way through my degree, I don't regret my choices as the things I have learned to this point have equipped me with so many more tools and have opened alot of new doors for me already.

With that said - I miss my passion, of working with women and to help them navigate the new body they have received after pregnancy and childbirth.

I'm so looking forward to starting Foundation again and meeting a group of new mums who want to respect and rebuild their bodies for subsequent pregnancy or life going forward.

Any questions- don't be a stranger and reach out!

Emma

23/08/2024

Created to help mums rebuild and restrengthen postpartum - Foundation is a 10 week program that focuses on working with the body you have post pregnancy and childbirth.

What's included?
•One weekly class
•At home core restore pelvic floor and core program updated weekly
•5min strength at home program weekly
•Facebook community group
•guidance and support

And yes!! Please bring the kiddos/bubs along - they are more then welcome to attend each session with you

Places are limited please feel free to contact with any questions 😊

Look what's new at FSC starting October 11th, give Emma a call for details.

15/08/2024

◇○◇FOUNDATION◇○◇
Calling mums who want to honour their new bodies post pregnancy and childbirth.
Foundation is created specifically for helping to recover and restrengthen after the changes sustained during pregnancy and childbirth.
Working on basics and progressing to higher impact movements in a safe and supported space over a 10 week program
● What's included?
One group session per week - Fridays 10am
Online community on Facebook
New at home 10min exercises each week
Recorded core restore sessions each week.
● Cost
$27/ week
Can be paid in full or in weekly or fortnightly instalments.
● Starting Friday October 11th

01/01/2024

There are endless benefits to moving your body but here are just 3

1. Improved Physical Health: Regular movement helps maintain a healthy weight, reduces the risk of chronic diseases like heart disease and diabetes, and enhances overall cardiovascular health.

2. Enhanced Mental Well-being: Physical activity stimulates the release of endorphins, promoting a positive mood and reducing symptoms of stress, anxiety, and depression.

3. Increased Energy Levels: Regular movement boosts energy levels by improving circulation and oxygen flow, leading to increased stamina and reduced feelings of fatigue.

If you want to move more in 2024 then make join in then shoot me a message to find out more about the 'Move More 2024 Commitment'

30/12/2023

"New year - New Me" - how many times have you set a new year's resolution that doesn't even last the first week.

In 2024 I believe everyone should vow to move more!
🚶‍♀️Our overall health is often determined by our overall daily movement.
🚶‍♀️It is an indicator of our health and as a predictor of future disease and illness.
🚶‍♀️On average, we are moving our bodies less and less every year as our life is simplified and automated around us (think about online shopping, drive thrus and more Netflix)

By making a commitment to the first part of the new year to move your body in a supported, empowered way - you are setting the stage for the rest of 2024!

Send me a message if you'd love to join the movement to MOVE MORE IN 2024!