Freya Method

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Women's Personal Trainer + Pre & Postnatal Specialist

1:1 Personal Training, Freya Method Group Classes & Online Coaching.

Pelvic floor strengthening, c-section scar massage, nutrition and so much more!

15/05/2026

If you’re new here or missed the stories I shared the other week - I’m sad to say that my classes & new in-person clients are currently on pause until after baby arrives 🤍

I’m still available for online coaching & support, so please feel free to drop me a message or email [email protected]. I’ll also be taking a step back from posting regularly - I am still here behind the scenes!

For anyone wondering why… I had an emergency appendectomy in October last year and I’m now 20 weeks pregnant with my second. It’s very likely I’m experiencing surgical adhesions (bands of fibrous scar tissue that form between tissues/organs that are not normally connected). As baby grows, the adhesions are being stretched, which unfortunately causes a lot of pain and limits my movement and capabilities.

The good news is that my consultants are hopeful things should improve or resolve after baby arrives. And on the bright side, we’re already halfway to meeting our next (and last!) little bundle of joy!

Still cheering you on from the sidelines 🤍

20/04/2026

If you’re breastfeeding or have breastfed, you may have noticed your glutes disappearing before your eyes! This can also be to do with reduced movement and postural changes but try to ensure you’re getting enough healthy fats. Think ribs over hips to help with glute activation when carrying little ones - you can thank me later!

Breast milk delivers a rich supply of essential omega-3 fatty acids babies need for optimal brain, nervous system and eyesight development. Amongst many other magical attributes from the liquid gold that is breast milk!

Docosahexaenoic acid = DHA & Arachidonic acid = AA (also known as ARA) are two of the essential fatty acids babies need the most. These are supplied in high quantities in breast milk.

Read the label on any baby formula and you’ll notice DHA and ARA are often singled out, promoted on the front of packaging & included in ingredients list.

Especially the early months, mothers may experience cravings for fatty fish, like salmon and high-fat foods, egg yolks and nut butters (a rich source of ARA).

That’s probably because her body is giving up a lot of its own essential fatty acids and stored fat in the process of producing breast milk for the baby.
You can choose foods rich in omega-3, such as:
* Fatty fish and seafood (NHS advise 2 portions of fish per week, 1 of which oily fish e.g. salmon, trout, herring and sardines)
* Fish oil or krill oil
* Flaxseed oil
* Nuts and seeds (e.g. chia, flax, pumpkin seeds, walnuts)
* Grass-fed and/or organic beef
* Fortified foods (e.g., bread, milk, eggs, yoghurt)

You can add flaxseed oil to salads or cooked veg, snack on walnuts and pumpkin seeds, add ground flaxseeds to yoghurt, buy seeded loaf instead of white etc.

Omega-3’s are stored all over the body. They are essential for the mother’s (and everyone’s) cognitive & visual function, supporting cardio vascular system just to name a few. Omega-3s (fats) are also stored in adipose tissue, in females this is predominantly around the hips and buttocks areas 🍑

Comment below if you found this interesting ⬇️

09/04/2026

Share the love & comment yours below!! 🤍

I’ll start:

- Dehumidifier - thanks for this one mum. Scottish winters = no bueno for drying laundry! This removes excess moisture from the air, drying your clothes faster and preventing mould. A tumble dryer would also sort this out but we don’t have one!�
- Chop up your garlic or ginger in one go & freeze batches. Saves any faff next time you’re cooking - it’s a fraction of the cost buying it pre chopped, without any added preservatives 🧄 �
- Adult Sippy Cup - I am OBSESSED with my Yeti water bottle (sippy cup), in the height of summer it’s still super cold. Add ice? There’s still ice cubes. With the straw it encourages me to drink more and conveniently. Bought it for the hot hospital ward for when my eldest was born and used it every day since!

- Breastfeeding Sports Bra - I wish I’d found these when my eldest was breastfeeding! sports bras are super comfy, supportive and save crushing your chest trying to feed under a sweaty chest strap during/after workouts. Panel clips easily from the top, keeps the top of your breast tissue covered and off you go. I’m using this during my pregnancy which also has an expandable back clip to grow with me. Use code FREYAMETHOD for 10% off any of their items. �
- Bibado feeding bibs - protects your little one’s clothes underneath from when they start solids whether it’s a tomato sauce, curry - anything! It’s just their hands and face, hair and floor you need to worry about but way less mess. Pair this with a feeding bib and you’re onto a winner at dinner! �
- Muslin (tucked tightly and safely) in next to me/cot under where baby’s upper body is for sick/spit ups in the first few months - saves you buying 50,000 cot sheets (plus the laundry) and 20 muslins instead!

What are your life hacks? Parenting or otherwise!

22/03/2026

What is Diastasis Recti?  It’s the natural separation of the abdominal muscles during pregnancy. It is a stretching & thinning of the linea alba (the connective tissue joining the two sides of the re**us abdominal muscles).

Some separation during pregnancy is perfectly normal! There are varying degrees of separation. Diastasis recti is commonly diagnosed based on the width of the gap between the muscles.

A study from Norway defined Diastasis Recti as:

Normal / None - less than 2 finger breadths (under 44mm)
Mild - 2-3 finger breadths (44-66mm)
Moderate - 3-4 finger breadths (66-88mm)
Severe - 4 or more finger breadths (over 88mm)

They also found that out of the 300 women in the study, after 12 months postpartum 31.5% had mild diastasis recti and 1% moderate.

How do you know if this affects you?  You may notice a visible separation of your abdominal muscles. If not, there’s easy testing we can do for this! This is something I can perform or a Women’s Health Physio. With the right guidance it’s also something you could test yourself at home.

With my pre & postnatal clients, you’ll notice I always ask if there’s any abdominal doming. This can be an indication of Diastasis Recti or weakness in the abdominal muscles struggling with the current load. We need to scale back (for the time being) but can still offer an appropriate challenge that doesn’t cause doming.

Already know you have Diastasis Recti?  Don’t worry there is lots we can do to help rebuild your core strength and regain tension in your linea alba.

Is there anything that can prevent Diastasis Recti? At present, there is no solid research to suggest this. However, from the research that is available; avoiding abdominal doming, eating a balanced diet with adequate fibre (gut motility) and protein (tissue repair), avoiding bloating and constipation (can add to intra-abdominal pressure) where you can may help.

Would you like a specialised coach to help you rebuild your strength? I have 1-2 spaces left for 1:1 - drop me a message to get started

15/03/2026

Happy Mother’s Day you amazing mamas! 🤍

09/03/2026

Double the trouble! Ellorie’s going to be a big sister. “Baby 2” due end September 🤍🤍🤍

Ellorie’s taking her new role very seriously already 🤓📚

I’ve found the first trimester exhausting, again 😅 the energy for exercise since 7 weeks (besides work and some walking) hasn’t existed. I’ve been napping in the windows I’d usually move!!

Now I’m coming out the other side and energy levels are improving, I can’t wait to move more!

Don’t worry, I’m not stopping PT or classes - I’ll be working for as long as I can! When I am off on maternity I will still offer online until I’m ready to get back at it 💪

2 under 2 - wish us luck 😜

See you soon,
Amanda & Bump 👶

07/03/2026

Tomorrow Sunday 8th March marks International Women’s Day 🤍

Here’s to you, amazing strong women. May we know them, may we be them and may we raise them! 💪

04/03/2026

The Bird Dog is a great exercise!

I include this in some warm ups or as part of a workout.

The set up:

- Shoulders over wrists
- Hips over knees
- Pelvis tucked under (neutral, strong spine) throughout
- Lead with the heel in the extension of the leg
- Squeeze the glute of the working leg at the top of the movement

Some variations:

1. Toe Taps - If you find your pelvis is tilting (lower back is arching/no longer neutral and/or rocking side to side with your legs) this IS the version you want to perform to help stabilise and build strength before progressing.
2. Legs Only - If you’re finding the balance aspect too challenging - you can add the arms back in later!
3. The Classic - Bringing some balance into the mix, slow and controlled here. Reach opposite arm to working leg, hand reach should be the same height of your shoulder to prevent over extending and arching your back. Keep ribs and pelvis tucked under. Alternate or X per side.
4. Bird Dog Row - Progression of the classic bird dog, longer time under tension and added balance. You can also add a DB or a small weight plate to this for an extra challenge! 💪

Drop a comment below if you found this helpful ⬇️

02/03/2026

If you’ve been in the background - this is your sign to book your space! 🤍

Wednesdays 12.30pm & Saturdays 10.30am - class booking link in bio.

Not feeling ready for a class? We can do a short block of 6-12 weeks of 1:1 PT to help rebuild your confidence and strength in your amazing body! Drop me a message to get started.

I’ve tried to keep my pricing as accessible as possible, I believe exercise is not a luxury but something we can’t afford not to do in order to look after our health and wellbeing!

After doing my food shop recently (in Aldi) and being horrified at the cost of some items. I unfortunately need to increase my prices from April to help cover my costs and make a living!

If these increases push you past your budget, message me and we can arrange a bank transfer instead where I’m not having the card transaction fees deducted from the sum and I’ll reflect this to your cost.

Can’t wait to see you for the new Wednesday class starting this week! 💪

Address

Diamond Fitness, Unit 1, Decca 1
North Berwick
EH395AW

Website

https://linktr.ee/freyamethod

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