Anika Crane Fitness

Anika Crane Fitness Small Group Strength and Conditioning for Women, Mums and Birthing Parents. Helping you get flexible, agile and strong and athletic. Based in Bassaleg, Newport

How I Keep Small Group Sessions PersonalisedI've enjoyed my break last week, but I'm getting the itch to get back to tea...
29/05/2026

How I Keep Small Group Sessions Personalised

I've enjoyed my break last week, but I'm getting the itch to get back to teaching small group sessions in the gym next week!

Today I'm sitting down and writing personalised programs for all the clients in the Small Group Strength and Conditioning Sessions

Here's the process:

- Double check who's with us next term! We've had a lot of new starters and some who are trying their first sessions after half term

- read new clients intake forms to see what I'm working with in terms of anything to consider:

- I'll plan the overall workout, and then add notes and options for each clients, thinking about how I'll instruct the exercise for each person

- Such things could be modifying the intensity of the work if someone has fibromyalgia, is a beginner or has chronic fatigue.

- They could also be working around an injury/ ache or pain and planning options if the first option doesn't feel good,

adding options for growing bumps if someone is pregnant to make it more comfortable, and thinking of standing options if a newborn just wants to be held :)

- I've also made notes on the previous term of things clients want to work on - a big theme this term is strong arms. Let's goo!

- Then I go to the warmup, thinking about which movements clients might be restricted in and how this could be improved with mobility work to get the most out of the session

- and finally the conditioning - I've been working on my progression from "jumping is scary and erm... my pelvic floor?!" to "I feel like a kid again! yay!"

- Jumping is huge for bone health and for overall athleticism and most classes don't train it BECAUSE of pelvic floor concerns. I do it differently:

we build it up very gradually, so your ankles, knees and pelvic floor are all getting used to impact - and then each term we make it a bit more difficult

That's how you stay athletic instead of fearing movement

Alright- time to get back to it

If you're interested in joining us, you can join the waiting list

At present, ALL of our daytime and evening classes are FULL

and there is a waiting list for the evening classes - but get on the waiting list NOW so you'll be top priority if and when I add more classes :)

Let's do this thing! Wanna join me for our upcoming Post Natal Recovery Course?Send me a message to book!
19/05/2026

Let's do this thing!

Wanna join me for our upcoming Post Natal Recovery Course?

Send me a message to book!

What are you mini meal prepping tonight?
18/05/2026

What are you mini meal prepping tonight?

Post Natal Personal Training for Mum and BabyHey, I'm Anika, and I'm a Post Natal Personal TrainerI run small group fitn...
18/05/2026

Post Natal Personal Training for Mum and Baby

Hey, I'm Anika, and I'm a Post Natal Personal Trainer

I run small group fitness sessions you can bring your baby or toddler to

These sessions are designed with your Postpartum body in mind

Gentle, detailed and supportive

Hard enough to give you those feel good endorphins you used to love, if you've exercised before

Challenging enough that we're actually creating change and building resilience in your core and pelvic floor - these areas need challenge like any other area of the body, to become stronger

but gentle enough to be respectful for your current reality 🙃

lack of sleep?

fussy baby?

need to feed?

emotional?

having a bit of a wobbly this past few days?

don't quite know how you feel about your body?

you don't need to feel like training hard, or doing a lot

just the tiniest bit can help to build your strength and feel more connected to your body again

It's all welcome 🙂

the goal of the sessions is to ease back into training feeling supported physically and emotionally

because if it's anything like when I gave birth nearly 2 years ago - the support ends as soon as they know baby is doing okay

and I believe that mums deserve that support too ❤

The details:

11:15 am Every Monday for 6 weeks starting on the 1st June
Class size of 4 mums max
Private studio in Bassaleg, just near Bassaleg High School
With certified pre-and post natal Personal Trainer, Anika
Send me a message to book 🙂

Want to get moving after having a baby?Now you don't have to wait 'til next term - you can start whenever you're ready! ...
15/05/2026

Want to get moving after having a baby?

Now you don't have to wait 'til next term - you can start whenever you're ready!

First session is on me!

Send me a message or take a look at my website to learn more x

anikacranefitness.com

EVERY MUM NEEDS TO KNOW THIS!You don't need to be afraid to move after having a baby! Everyone is different. Some people...
11/05/2026

EVERY MUM NEEDS TO KNOW THIS!

You don't need to be afraid to move after having a baby!

Everyone is different. Some people will not have any desire to get moving or even think about exercise at this stage - and that's okay!

But if you are itching to get back to some movement but you're worried it's not safe - you HAVE to see this!

A new study has found that early movement is REALLY positive for healing and symptoms

It's super supportive of mental health

and there isn't a magic week you need to wait for

Yes, this includes C-sections

A few things to know:

- make sure surgical scars have healed and you are not bleeding vaginally (lochia) before doing strenuous exercise

- If symptoms worsen from doing exercise, you should consult with your GP or midwife to make sure there is no reason you shouldn't be exercising and see if you can make some modifications to your exercise

- Some of these symptoms to be aware of might be: increased bleeding, increased pain around scars, pelvic floor symptoms

How to approach your return to exercise?

I always recommend a gradual and structured approach which considers recovery from pregnancy, birth and modifications around your current fitness level

you might start small, with some breathing techniques and pelvic floor work, and then gradually build back up to core and hip strengthening, more brisk walking, and building whole body strength. Later on you can add impact, watching out for pelvic floor concerns like heaviness or leaking

and it's important to know - whatever activity you want to get back to, you can get there with good structured training and chipping away bit by bit!

You got this :)

Ref: Davenport MH, Ruchat S, Jaramillo Garcia A, et al 2025 Canadian guideline for physical activity, sedentary behaviour and sleep throughout the first year post partum British Journal of Sports Medicine 2025;59:515-526.

Always innovating and trying to make it most effective, simple and doable in real life
08/05/2026

Always innovating and trying to make it most effective, simple and doable in real life

New course dates have landed! Recently given birth? Join us in June :) Send me a message to get started or to ask any qu...
07/05/2026

New course dates have landed!

Recently given birth? Join us in June :)

Send me a message to get started or to ask any questions you might have!

Address

Neuadd Wen, Penylan Road
Bassaleg
NP108RW

Website

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