HERA coaching - Helen - Women’s Fitness

20/06/2026

The postpartum exercise advice you’ve been given is outdated. Here’s what the science says.

For tooooo long, new mums have been handed blanket rules about returning to exercise;
do NOTHING for at least 6 weeks, don’t run, don’t lift, and for heavens’ sake do NOT work your core.
Spoiler alert; if you’ve gotten out of bed since having your baby you have used your core 😉

I’m sure some of the advice is well-intentioned, but it could be doing more harm than good.

Evidence has moved on leaps and bounds in pre/postnatal exercise over the last few years …
Unfortunately fitness “advice” cannot be regulated and there is a heap of misinformation and scaremongering out there. And people trust it, because if a professional say it, then it must be true, right?

I love using evidence to support my practice, and I prioritise this approach for the benefit of my clients and their goals…

Swipe to see 5 myths I hear constantly (from fitness professionals) in the postnatal fitness space, and what an individualised, evidence-based approach looks like.

📌 Save this if you’re postpartum and trying to figure out where to start.
📩 Share it with a mum friend who needs to hear.
💬 Which of these have you been told? I hope I’ve busted a few myths for you, too!


Evidence based fitness | return to running | pelvic floor | postnatal exercise | womens health expert | online coach

09/06/2026

It’s a problem… 🤣

The reality of a mum who loves working out… Surely I can’t be the only one! ☝🏻 share with a mate who needs to hear it 🤣😮‍💨

fitness mums millennials Strava wannabe content creator wannabe pro athlete 🤝

31/05/2026

How I stay consistent on holiday whilst having fun & still eating what I want.

1. Before I go away I make a promise to myself how many workouts I’m going to do. This keeps me accountable, as it has been diarised. I keep it low so it’s easily achievable. This holiday I said 2 gym sessions and one run (in 8 days we were away). My week at home would be 3 and 3.

2. I prioritise protein and fibre at breakfast. This keeps me full and my gut regular. 😅 Then I have what I want. This week was French toast and mimosas. 🤭 Having the first course means I’m less likely to over indulge in the other bits and keeps me satisfied for longer.

3. I bring my supplements with me; creatine, omegas, magnesium, vit D. It keeps me mindful of my habits.

always helping me with my nutrition when at home or abroad… 15HERA for a discount on your next purchase 🫶🏻

4. I hydrate and bring electrolytes, enough for each day.

5. I eat ice creams, drink wine and enjoy all the good stuff. Because if you can’t on holiday then there’s something wrong.

6. I don’t try to ‘make up’ for holiday food.
I don’t fast or restrict, no extra unplanned cardio. I enjoy the meals, daily ice creams, then get back to normal habits at home.

Consistency doesn’t mean being perfect when you’re away, consistency is staying connected to the habits you’re stacking. And enjoying a slight detour whilst away.
Enjoy your holiday but don’t lose sight of the bigger picture. I’m then always much more likely to get back into my normal routine when I get home.

25/05/2026

Whatever side of the coin you’re on, life is life!

Here is your reminder that there will always be opinions, regardless of what you do. It’s how we show up for ourselves that defines us. 🤝

21/05/2026

Thinking things get easier as you get fitter, stronger, more experienced? It doesn’t. You adapt, you overcome, you move forward. The challenge moves with you.

Exactly the same as being a mum. The baby stage, terrible twos (tough but v cute), five year olds with big emotions. You experience it, you get through it and progress forward with it.

Head high, shoulders back & moving forward.

Chatting with clients this week made me reflect on the challenges we get as mums trying to do EVERYTHING. We often let our own needs slip in favour of everything else. Don’t. Prioritise yourself a bit more than you do, and I guarantee you’ll be a better, happier mum & more well rounded person. The challenges will still be there if you embrace them or not.

🩷🧡

19/05/2026

A day in the life…. Just kidding.

Just doing life, a normal, boring life is more than good enough.

Chatting to clients and friends about “in the 90’s” when life was simpler; adding pressures of online life these days, millennial mums aren’t cut out for it 🤣😅

31/01/2026

Optimum nutrition isn’t rocket science.
It’s not a detox.
It’s not dieting.
And it’s definitely not punishing or restricting your body.

It’s fuel.
It’s structure.
It’s doing the basics so consistently your body can’t help but change.

Next time you open the fridge, keep these 5 simple principles in mind:

🩷Protein at every meal
🧡Carbs to support training
🩷Fibre so you feel satisfied
🧡Hydration so your body functions properly
🩷Consistency - no space for this “all or nothing” mentality, it just doesn’t work long term.

You don’t need to eat perfectly. No restrictions, no off limits foods.
Just eat like someone who takes her body seriously. Fuel for purpose, with a little flex because you’re human.

Supplement your protein if eating it whole is a challenge, and use my discount code 15HERA for savings with

DM me PROTEIN for some simple protein rich recipes to keep you full and nourished.

You’re welcome 🤝

30/11/2025

November

A month to reset. The calm before the chaos.
Fresh air. Family time. Good food.
1. Sunday service .uk
2.
Decisions decisions. Easiest protein rich snack on the go.
3. Our go-to high protein dinner. Spicy teriyaki salmon
4. Gut nourishment in a jar. Client bearing the goods. Best kimchi!
5. Old dog new tricks
6. Functional movement in prep for carrying sick or tantruming kids 😉
7. Branding on point thank you 🙏🏻
8. Remember the little moments 🦶🏻
9. Snow ❄️
10. Berko Mums Rin Club showing up in all weathers
11. Therapy.
12. More therapy with my husband at
13. More little moments 🎄
14. The fabulous light trail!

28/11/2025

Lessons I have learnt I. 2025:
1. It’s okay to do it alone. Be comfortable in your own company.
2. Mistakes are for learning. That’s where growth starts.
3. It’s ok to put yourself first. Everyone else will get the best of you that way.
4. Don’t live with regrets. We all end up in the ground.
5. Bad days are normal. So are bad haircuts 😉
6. Failing is part of the process. Don’t strive for perfection. It will never come.
7. It’s ok to take time off. The rat race will still be there. Your little ones won’t 🥺

Any to add? Which resonates with You the most? Tell me! 🩷🧡

28/11/2025