HOP Fitness

11/09/2026

Where you look can change the path of your bar.

Keep your chin up🫡

09/09/2026

No one gets to skip postpartum rehab.

No matter how much training you did before or during pregnancy.
No matter how fit or strong you were.
No matter how ‘well’ your birth experience went.

Your body has still been through something massive — and it deserves the time, patience and planned rehab to rebuild properly.

And postpartum rehab needs to actually be planned for postpartum recovery.

A Mum & Baby class isn’t automatically postpartum rehab.
Simply scaling your normal workouts isn’t necessarily postpartum rehab either.

There needs to be a process — understanding where your body is at, what it needs, and gradually rebuilding strength, control, capacity and confidence before progressing towards higher-level training and eventually sport.

The videos in this post show some of my rehab from the first 2 weeks postpartum. And yes, I’m still resting A LOT. Because rest is a massive part of recovery.

But rebuilding is important too.

My goal is to get back on the camogie pitch when my body is strong and ready enough to do so — not simply when I feel like I can. I tested how I my body & pelvic floor reacted to rotational work with some light striking. Regards getting back to running, I will use the ‘Return to Running Postnatal’ assessment & progress appropriately depending on my symptoms following each assessment & also use the feedback from a Mummy MOT when I get one.

Skipping the ‘boring’ rehab stage, which so many people do, may feel fine initially, but it can come back to bite you later when you return to training, sport and higher levels of loading.

I don’t want to rush back just to end up rehabbing an injury that could have been prevented.

So for now, it’s:

REST → REBUILD → PROGRESS → RETURN.

Then we can take to the pitch with confidence knowing I’ve rebuilt a strong foundation.

An Online Postpartum Rehab plan is on the cards in the future.

30/08/2026

LADIES DAY @ HOP 💗

🎟️ TICKETS ON SALE NOW!

Click the link in our bio to grab yours, or HOP members can book directly through the app.

Spaces are limited, so if you want to learn from the brilliant Gráinne M Donnelly | Pelvic Physio | Scientific Editor | PhD(c) we’d recommend getting your ticket fast!

We’ll kick off the morning with some theory & practical learning from Grainne, followed by a short Team Workout with Paula O’Hagan & a recovery stretch.

Then we’ll finish the morning with some tasty & nutritious grub from Leafy Greens | Plant Based Deli & Catering to refuel. 🥑🍓

This is a morning every woman, no matter her age or stage of life, can benefit from.

Learn. Move. Refuel. Connect. 💗

A morning not to be missed.

21/08/2026

For any new members, you have just completed your first week at HOP🙌🏻

It may feel daunting BUT it’s very important you keep coming back!🫱🏻‍🫲🏼

19/08/2026

HOP LADIES DAY 🩷 Open to Non-members as well as our own Ladies!

Saturday 3rd October - Starting at 8am.

Guest Speaker: Gráinne M Donnelly | Pelvic Physio | Scientific Editor | PhD(c)

Grainne is an Advanced Practice Pelvic Health Physiotherapist, Doctoral Researcher and International researcher. Specialising in pelvic floor dysfunction in sport and postpartum recovery, with a strong focus on bridging research and clinical practice. Her work centres on supporting women to return to sport and activity safely, confidently and with long-term pelvic health in mind🫶🏻.

Pelvic floor health isn’t something that only happens post child birth many girls from a young age to elderly women suffer in silence with Pelvic Health issues but there is always something that can be done to help improve symptoms. Grainne Donnelly is one of the top researchers in this field and is coming to HOP to pass on her knowledge and wealth her experience to any Female willing to learn. This is an opportunity to hear from the best and ask any questions you may have to help lead a better quality of life.
This workshop is open to non hop members as well as our own ladies.

After Grainne’s workshop, we have a fun but chill morning planned🥰.

*More info & Tickets Released on Sunday 30th August*

16/08/2026

HOP Online Training Programme 🚀

Buy Today. Start Monday 24th August. Lock in for 8 weeks🔒

Train -> Track -> Progress.

Link available in our bio & website.

15/08/2026

Another 8 week block wrapped up 👏🏻

Remember: Working out isn’t a Punishment. It’s a Privilege. You Get to Move.🧠

14/08/2026

It’s not about what we earn, it’s about what we make others become🫱🏻‍🫲🏼🤍

HOP Coaches.

13/08/2026

👀..

Keep an eye out on our Socials this Sunday🚀

Address

New Line, Hilltown
Newry
BT345XT

Website

http://www.hopfitness.co.uk/

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