MAMA WELL

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.

Just wanted to normalise that it’s really tiring postpartum, and that jumping for joy with all the new mum feels can be ...
02/09/2026

Just wanted to normalise that it’s really tiring postpartum, and that jumping for joy with all the new mum feels can be really hard to get the energy for!! And the fact that we are absolutely aching and stiff a lot of the time…. I’ve been there! How often are we just stuck in a position and thinking, ouch this is uncomfortable?!

Wanted you to know you’re not alone. Slide 4 is important..

We can do a few stretches, we need time and space for them, but I’m telling you they’ll change your energy for the day. Give it a go and let me know!!

Were you super stiff and aching in those early days postpartum?

01/09/2026

I’ve been there, postpartum we’re often dying to get back to the things we loved and it often feels like there a huge barrier to us doing this: time, motivation, feeling knackered - and then the physical reasons like pelvic floor, diastasis, feeling really weak, tired (again!).

👉 Let’s talk pelvic floor and running/higher impact cardio in this post as a specific. Here are a few points I’d be thinking about before you start, and as you continue.

✔️The 12-week mark is a minimum, not a green light. Everyone heals differently and a lot depends on your birth and how recovery has gone. Ideally a women’s health physio assessment is the best first step, but a useful self-check is: can you walk briskly for 30 minutes, jog on the spot for 1 minute, and do 10 single leg hops without leaking, heaviness or discomfort? If yes, you’re likely in a better place to begin gradually.

✔️Symptoms to watch for:
Leaking during or after running, a feeling of heaviness or pressure in the pelvis, any sense of something bulging, or pelvic pain that starts or worsens with impact. These are signals to ease back, not push through, and a women’s health physio is the right person to see if they persist.

✔️What progress looks like:
You finish a run feeling good, with no leaking, no heaviness and no pain, and you feel the same the next day. That’s your body coping well with the load and a sign you can keep building.

❤️The goal is a return to exercise that lasts and you can build on. Being patient with the process is so important.

Hope this helps,

Rosie x

Resistance training is something I feel strongly about recommending during pregnancy, and the carousel above covers why,...
21/08/2026

Resistance training is something I feel strongly about recommending during pregnancy, and the carousel above covers why, from preparing your body for birth to supporting your mental health and reducing the risk of gestational diabetes. The research behind it is solid and the benefits are real.

❤️ I want to add something important though - there are so many reasons why this kind of training simply isn’t possible for some people, whether that’s hyperemesis gravidarum, a higher risk pregnancy, pelvic girdle pain, or any number of other things that don’t always show up in a blanket “exercise in pregnancy” post. This isn’t aimed at anyone who is working within real physical limitations, and the last thing I want is for it to read that way.

➡️ It’s also worth noting that the research has moved on quite a bit in recent years. If you were already training with heavier weights before pregnancy and your pregnancy is straightforward, there is increasingly good evidence that continuing with heavier loads and higher-effort periods is safe. The old blanket caution around any kind of intensity has been challenged pretty significantly, and the guidance is shifting to reflect that.

☺️ What sits underneath all of this for me is the value of being truly in touch with your body at this stage, whatever that looks like for you. Whether you’re training consistently, taking periods of rest, managing symptoms, or somewhere in between, paying attention to how you feel and responding to it thoughtfully is its own form of really good self-care. Pregnancy asks so much of us physically and mentally, and being on top of what your body is telling you matters, however that manifests - energy, or needing chill.

Rosie x

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For evidence-backed safe resistance work that you can do at home all throughout your pregnancy, my programme is here for you. All the links are in the bio.

17/08/2026

❤️ A question landed in my inbox this week that I hear in some form all the time: can ten minutes really do anything, when that’s honestly all I’ve got?

Short answer, YES. And I would go further, because for a lot of us at this stage, short and consistent beats long and occasional every time.

Your muscles respond to how often you challenge them and how much effort you put in, not to how long you spend in the room. Three focused ten-minute sessions across a week give your body more regular signals to build strength than one hour-long session you can barely find time for. Strength is built through repetition over weeks, and frequency is your friend when your days are broken into small pieces.

The trick is making those ten minutes count. A short circuit of compound moves, think squats, a hinge, a press and something for your core, works far more of your body than drifting through a longer session on your phone. Functional movements that mirror real life, lifting, carrying, getting up and down off the floor, give you strength you will feel in the day to day.

I built a lot of Mamawell around this, because the idea that you need a spare hour and childcare to count as exercise keeps so many of us from starting at all. You need neither of those things. You need ten minutes and a bit of intention.

If ten minutes is what today looks like, that’s totally fine! And don’t forget your walks - they are amazing for getting some light cardio in.

Rosie x

13/08/2026

❤️ I don’t think we get warned enough about becoming a mum means unlearning half of what you thought you knew about being productive and fit. As autonomous, busy, working women - many of us have so ingrained into our psyche about how our productivity reflects on us as a human being. Childbirth can be un ravelling of quite a few beliefs, and can leave us feeling a bit unsteady - this is why I want to talk about it - you’re never alone.

Here are five things I had to let go of, and I am still working on some of them, which isn’t a problem - I love a life goal!

1. The idea that a workout only counts if it is long. Ten minutes while the baby naps really does add up, and the all-or-nothing thinking was the thing holding me back, once I understood that walks, stretches are all productive too, that helped me loads.

2. Rest being something you earn. In those early months rest is part of how you heal, and your tissues, your pelvic floor and your energy all repair when you truly stop, not when you push through on empty. Also we are ENTITLED to rest - try and take it guilt free!

3. Measuring my body by how it looked rather than by what it could do for me and my baby. Carrying a car seat, getting up off the floor a hundred times a day, walking for miles with the pram, that is real strength. We need a deep dive on this one day - it’s a big one!

4. Thinking I had to do it all at once, and by myself! I wasn’t allowing my partner to help enough, and that made it harder for me and wasn’t treating him with the respect that he deserves either.

5. The hardest! Was believing I should feel like myself again quickly. This is a whole new version of me, and giving her time turned out to be far kinder than rushing her.

Which of these do you recognise? I would love to know which one you are still unlearning.

Rosie x

When I was cleared to exercise after my first baby, I remember standing in the kitchen thinking, right, but what does th...
11/08/2026

When I was cleared to exercise after my first baby, I remember standing in the kitchen thinking, right, but what does that even mean? The six-week check had ticked a box, and the rest was left for me to work out on my own.

So this is the checklist I wish someone had handed me, built from what I have learned working with women and from living through two postpartum recoveries myself.

❤️ Start with your breath before anything else. In the early weeks your deep core and pelvic floor have been through a lot, and they work as a system with your diaphragm. Gentle breathing that lets your ribs expand and your pelvic floor soften and lift again is the foundation everything else is built on.

❤️ Check in on your tummy. Diastasis, the natural separation of the abdominal muscles that happens in most pregnancies, is normal and tends to improve with the right loading rather than with crunches and sit-ups too soon. If you notice doming or a gap that feels tender, that is useful information about where to begin, not a sign anything is wrong with you.

❤️ Notice your pelvic floor signals. Heaviness, leaking, or a dragging sensation are all worth listening to. They usually ease with graded work, and a women’s health physio is well worth seeing if they linger.

❤️ Build load slowly and on purpose. Walking, then bodyweight strength, then adding resistance over weeks. Your tissues heal on their own timeline, and that timeline does not care about anyone else’s.

❤️ Factor in the parts that are not on most checklists. Broken sleep, feeding, and the sheer mental load all affect how you recover, so a session that felt easy last month might feel huge this week. That is your body handing you information, and it is worth trusting.

❤️ Whatever week you are in, there is no start line you have missed. Your recovery began the day you gave birth, and building from where you are now is exactly the right place to begin.

Rosie x

⚡️Comment POSTURE below and I’ll send you a link to my free workshop and five-day video series - they’re under 10 mins e...
07/08/2026

⚡️Comment POSTURE below and I’ll send you a link to my free workshop and five-day video series - they’re under 10 mins each and will help you have a deep look at your posture in a 5 days.

If you’re feeling extra tired and achy, you neck feels misaligned, you’re looking in the mirror and seeing hunched shoulders - or perhaps you lower back is aching - these aren’t separate problems. They’re all connected to how your body is holding itself through the day. You also might not realise but when your posture Is compromised, you lungs can only fill a little way - this shallow breathing has a knock-on effect to the pelvic floor also - the body tells our story so well!

In pregnancy and postpartum especially, the habits build fast. Feeding, carrying, pram-pushing, hours over a screen - your body adapts to the positions you’re in most, and not always in ways that serve you.

⚡️In my quick & manageable video series:

Day 1: Reset Your Base - find your neutral alignment and understand what you’re working with

Day 2: Free Up What’s Tight - targeted release work for the areas holding the most tension

Day 3: Wake Up What’s Weak - activate the muscles that are supposed to be supporting you but have gone quiet

Day 4: Put It All Together - combine everything into real movements you recognise from daily life

Day 5: Make It Stick - short routines for morning, work breaks, and bedtime so it actually becomes a habit

It’s completely free, no card details needed.
Hope it helps you,
Rosie x

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