MAMA WELL

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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.

25/09/2026

❤️ Which one of these resonates most?

The newborn bubble is so hard to describe to anyone who isn’t in it. The love, the exhaustion, the not quite recognising your own body, the strange mundanity of it all, of looking out the window holding you’re baby and feeling so far away from your old life, for all the tears, joy, wishing your were doing more, somehow never having been so busy with so little time but also with nothing to show for it in the old ways you’re used to.

I see you, and I made something that might help you claim a bit of energy and focus back for yourself. My Early Postnatal Guide covers breath and body reconnection, pelvic floor, gentle core work and the stretches that will really make a difference in those first weeks - or whenever you have time to get going on something for you. Comment NEWBORN and I’ll send it straight to you.

Sending love,

Rosie x

24/09/2026

‼️Can I keep training right up to my due date?

The answer for most women is yes if you want to, and there are some really good reasons to keep going if your body’s allowing it. Staying active in those final weeks can support your sleep, your mood, your energy levels and your strength, all of which matter a lot for labour and for recovery afterwards.

But your body will start to give you clear signals as you get closer to your due date, and learning to read them is the most important thing you can do.

You might find that certain exercises start to feel uncomfortable or just don’t feel right anymore. That’s your cue to modify or step back, not push through. Pelvic girdle pain or SPD can make some movements really difficult in the third trimester. Heaviness or pressure in the pelvic floor, leaking, or breathlessness that doesn’t ease quickly are all signs to take note of and adapt accordingly.

What tends to work well in those final weeks is lower intensity movement, walking, swimming, pregnancy yoga, bodyweight work or lighter resistance sessions. High impact exercise and heavier compound lifts might start to feel like too much, and that’s completely fine.

❤️ Easing off isn’t giving up. It’s reading your body well, and that skill will serve you through the postnatal period and beyond.

As always, if anything feels off, check in with your midwife or GP. And if you want guided pregnancy workouts that are designed to adapt with you across all three trimesters, everything’s inside Mamawell.

Rosie x

23/09/2026

❤️ That feeling postpartum of not knowing where to begin, of your body feeling completely unfamiliar. Of wanting to do some movement, feeling ready, but having no idea what’s safe or what’s right for where you are. This is so much more common than people talk about.

👉 Mamawell exists for exactly this. A gentle, gradual, physio-endorsed way back to movement that works around your baby, your energy and your recovery.

🫶 Whether you’re a few days postpartum, months or years in and finally ready to start, there’s something here for you.

🎉 Two weeks free, link in bio. Come and have a look. Comment START and I’ll send you my postnatal guide and free month as a special gift to get you going in the membership.

Rosie x

18/09/2026

🫠 Nobody warns you how stiff and achy your body gets in those early postpartum days. Omggg I remember it so well… waking up feeling about 100 and my whole spine clicking as I stretched it out. There’s something about those repetitive activities with a newborn that really seize you up.
 These three stretches are for exactly that, all done in your living room, all taking under 10 minutes total, and they will totally shift how your body feels for the rest of the day.

Let me know which one you like, these are my starters every time.

🙌 Comment SOFA STRETCH below and I’ll send you my full posture and stretch series - short videos, easy to fit around a newborn, and exactly what your body is probably craving right now. Plus learn how posture is so affected by pregnancy, postpartum life and how you can start to fix it from today.

Rosie x

16/09/2026

I’ve just got a feeling there are lots of us here who’ve felt like this aren’t there? ❤️

That unique unpredictability of a newborn, the relentless repetition, the fatigue, being at home more, being late, feeling like we’re not achieving much, not using our brain, not valuable.

When we’re very linked up to the psyche of the ‘hard working, successful, well-regarded, organised, good friend, reliable’ person we pride ourselves on - we can definitely feel like we’re someone alien when we find ourselves totally out of our comfort zone with a baby who won’t let us leave the house, be on time, have time for ourselves etc.

Would love your thoughts - was this you too?
I’ve put a few things that really helped me in the penultimate slide - but do share yours if you have something to say!
 Rosie x

15/09/2026

❣️We’re so much harder on ourselves as new mums than we’d ever dream of being with someone we love.
 💚 You are doing a great job, even on the days it really doesn’t feel like it. Especially on those days - look at how you show up when you’re so tired, you persist even when you just want a break, life is so different and you’re managing it.

💙 Sending love, tag your new mum bestie - the one who you know will always say you’re doing a great job - this people are absolute gold and I remember so well how the support could make a hard, tired day so much more bearable.

Rosie x

14/09/2026

🌸 Some lovely moments in life recently which didn’t make it to the grid.

🌴 Featuring: 10y birthdays, nice dresses, lots of lovely reading, surfing, trying to run more, yumm food. Life is so busy right now with the kids, trying to fit in as much work as possible, hormones kicking my butt some days - but every day is truly a gift. Always full of gratitude 🙏⚡️✨

11/09/2026

I know how overwhelming it can feel in those early postpartum weeks, and I also know how many women get many months down the line and start wondering if they’ve left it too late to do anything about their recovery. You absolutely haven’t, and this is your road map back to feeling strong and well in your body again.

Everything is in stages, slowly, carefully and hopefully with some good support to help you feel really confident.

Save this for when you need it, and I hope to see you on the mat when you feel ready to start.

Rosie x

Address

Canggu

Website

http://www.mamawell.org/

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