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MAMA WELL

Online fitness programmes for pregnancy, postpartum & beyond. Stay strong, support your body and get fitness into your daily routine with us.

Download our app for quality workouts wherever you are! The Mamawell Method will keep you strong and fit right through pregnancy to birth, and then get you back into movement postpartum. Club Mamawell will keep you motivated with new workouts every week - all from home. Join the 1000s of women feeling energised and strong with Mamawell.

10/04/2026

👋🏼 Just a little ad-hoc HI from me! Thought I’d just open up the app and chat right away to you.

Just a reminder, I’m here to help with your pregnancy journey, postnatal recovery and return to exercise. Have a look at the website for a wealth of info and different types of movement from instructors who are experienced and just lovely!!

We’re all about constant support and help you really get in touch with what your body needs at all these different and important stages. There’s no shouting and demands that you ‘have’ to be doing something. You’re never behind, you’re always on your own journey.

I’m so looking forward to supporting you, lots of resources in my bio and two weeks as standard complimentary to have a proper look round the site.

Any questions, I’m here!
Rosie xx

30/03/2026

A new chapter of strength ⚡️

🌸 For nearly a decade, Mamawell has been a home for women navigating the transformative years of pregnancy and early motherhood. That mission isn’t changing - Mamawell will always be here to support you through those first foundational years.

But as many of us move forward, our physiology moves with us.

👉 As we enter our late 30s, 40s, and 50s, the “fitness rules” shift. We aren’t just training for the next nine months; we are training for the next forty years. We need evidence-based strength, metabolic health, and a different kind of support that actually works for this life stage.

🩷 That is why I am launching Strong for Life with Rosie. While Mamawell remains your home for all things pre and postnatal, Strong for Life is the dedicated space for the decades ahead. It’s for longevity, perimenopause, and the science and support of staying powerful, grounded and happy as we age.

😊 I’d love for you to join me in this new space:

1️⃣ Follow the new page at

2️⃣ Click the link in my bio to join the Strong for Life waitlist. You’ll get exclusive first access to the new platform (with a free trial!) and receive The Intelligence - my new monthly research briefing.

I’d love to see who is making the move with me. If you’re ready for this next chapter of strength, drop a “HI” or a ⚡️ in the comments so I can see your faces!

Thanks for your continued support
Rosie x

📸 Photo direction
🌸 Studio

25/03/2026

🩷 This is something I see and hear quite a lot in postpartum, and it can feel confusing to even admit.

You can feel happy for someone else, and still notice a bit of a wobble in yourself when you see them out, looking like they’ve got it all together, or saying they feel “back to normal”.

That feeling doesn’t mean anything negative about you. It usually just reflects how much you’re holding, how tired you might be, and how big this adjustment actually is.

Because postpartum is a huge shift. Physically, mentally, emotionally, and day to day life can feel very different for a while.

And what we see of other people is always such a small snapshot. We don’t see the full picture, their support, their nights, or how they’re really feeling underneath it all.

At the same time, it can feel like you’re the only one finding it hard, especially if your world has got a bit smaller and the days feel long.
But you’re never the only one.

There are so many women navigating broken sleep, feeling unsure about getting out of the house, questioning if they’re doing it right, and just trying to find their way through it all.

You’re allowed to feel all of that, and still be doing an incredible job 🤍

Keep going, we are all here for you here,
Rosie x

24/03/2026

🩷 After birth, your core has been through a lot and it deserves time, care, and deliberate strengthening.

⭐️ Rebuilding your core isn’t about rushing or pushing too hard - it’s about gradually reconnecting with the muscles that support your spine, pelvis, and everyday movement so you can feel strong, steady, and supported in everything you do.

👉 In this reel I’m sharing some of my favourite beginner-friendly movements you can do at home with no equipment. You’ll also see how I’ve added a resistance band to gently increase the challenge once you’re ready. Small, consistent steps like these help your body recover safely, improve function, and support long-term strength after birth.

🫶 If you want structured guidance, stretches, pilates, workouts suitable for every type of birth recovery, and help with things like diastasis rehab, my postnatal programme has you covered. There’s a 2-week free trial for all new members, so you can start exploring and rebuilding at your own pace.

Rosie x

23/03/2026

It’s the ‘don’t touch me, but yes I definitely need a foot massage’ that gets me every time. Am I right?

Just some thoughts that I think go through all our brains postpartum - most days I think! So please remember: you’re not alone, you’re never the only one thinking something, there’s no right and wrong, this is such a unique time of life. Sending hugs 🩷🩷🩷

Does it resonate? There were lots more I could have added, eg why am I eating the whole packet of chocolate cookies every time I open the cupboard? Do share yours too.. 😊

Big love team,
rosie x

20/03/2026

🧠 Let’s be honest: the phrase ‘baby brain’ is doing us no favours. It’s used as this throwaway, always patronising excuse for whenever a new mum forgets her keys or loses her train of thought. But it’s not just a harmless joke; I feel it’s pretty derogatory. It implies that becoming a mother somehow makes you less sharp, less capable, or less ‘there.’

😊 As someone who’s worked with 1000s of women through postnatal recovery, I don’t see it this way at all. You guys are amazing.

🫠 Your brain isn’t failing; it’s being tested more than it ever has been before. You are processing a mountain of new information every single hour. You’re learning to interpret different cries, managing feeds, tracking sleep, and keeping a tiny human alive - all while your own body is recovering and you’re running on empty.

🩷 If you forget where you put your phone, it’s not because your brain has ‘gone to mush.’ It’s because your RAM is full and you have way too many tabs open (that’s the truth!). You’re privatising different things at the moment.

That’s not a weakness. That is incredible mental resilience.

🫶 So, can we stop apologising for it? You aren’t ‘forgetful.’ You’re just doing the most demanding job on the planet with the least amount of rest. Give yourself some credit.

If you’ve felt the weight of that mental load lately, drop a ‘🧠’ in the comments. Let’s stop the ‘baby brain’ talk and start acknowledging how much we’re actually juggling.

18/03/2026

🌸 I want to talk about why it can be helpful to be a little more mindful of your joints during pregnancy.

This isn’t because your body is fragile, or because you shouldn’t be moving, I’m always encouraging that. It’s just that there’s a lot changing behind the scenes.

One of the key things is a hormone called relaxin.
Relaxin increases during pregnancy to help your body prepare for birth. It softens ligaments and tissues, especially around the pelvis, which means your joints can feel a bit less stable than usual.

Add in a growing bump, more load, and a shifting centre of gravity, and movements that used to feel easy can start to feel slightly different or less controlled.
It doesn’t mean stop. It just means be a bit more aware of how you move.

👉 A few simple things I recommend:

• Avoid pushing into deep stretches, that extra range isn’t always supported�• Move with control, slowing things down helps you stay connected�• Pay attention to your alignment in exercises and daily movement�• Be mindful of balance as things shift�• Don’t push through anything that feels off or unstable

🩷 Pregnancy is a time to keep moving, just in a way that supports your body as it adapts.
If you have any questions, send me a DM

Rosie x

16/03/2026

🌸 Before restarting exercise after birth, there are a few gentle check ins I often encourage women to consider.

Hit SAVE on this to pop back for a reminder.

Postpartum recovery isn’t only physical. Energy, emotional wellbeing, support systems, and daily life all play a role in what movement feels possible.🩷

👉 Some days exercise may feel supportive. Other days rest will be exactly what your body needs. Both are part of recovery.

😊 If you’re looking for safe, progressive guidance, my postnatal recovery programme supports women through rebuilding strength with gentle progression, Pilates, yoga, stretches, and practical advice you can follow at your own pace. You can explore everything with a two week free trial - send me a DM if you have any questions.

Rosie xx

15/03/2026

Mother’s Day can hold many different feelings 🌸

Today I’m thinking of every path that touches motherhood in some way. Those celebrating, those longing, those grieving and those quietly carrying complicated feelings.

Wherever this day finds you, your story matters. Sending you warmth and wrapping you up in a hug today.

Rosie ###

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Website

http://www.mamawell.org/

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