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Active Mums NZ, Alexandra (2026)

07/09/2023

🌟 Embrace the post-baby fitness journey with us! 🤱✨ Coached .bolton and her Final 2023 Postnatal Return to Exercise Program is here to guide you on the path to strength and well-being. Whether it’s been 6 weeks or 6 months since your bundle of joy arrived, we’ve got you covered. 🏋️‍♀️ Join my community of new mums as I help guide you through not only sessions but current education on postnatal recovery, pelvic floor, diastasis recti, core, strength training after baby, exercising with a prolapse and much more. Let’s do this together! 💪💖

04/09/2023

🩷Post Delivery Wellness GIVEAWAY🩷

We're thrilled to announce the launch of our highly anticipated Post Delivery Wellness Guide, designed to support you on your parenthood journey. To celebrate this exciting milestone, we've teamed up with some fantastic brands to bring you an incredible giveaway that'll help you embrace this new chapter with style and grace. 🌟

Prizes Worth Celebrating:

1. 📚 A copy of our Post Delivery Wellness Guide: Valued at $149.99

2. 🏃🏼‍♀️ A $50 voucher

3. 🎀 A bundle

4. 📖 A Joy Journal by

5. 🧘🏼‍♀️ 3month online yoga and Pilates membership by

6. ICE ICE BABY kit from

7. A tote bag, 7/8 leggings and mauve feeding crop from

8. A box of each of lactation bars

How to Enter:

1. Save and Like this post ❤️
2. Follow all brands involved in this epic post birth giveaway
3. Tag a friend 👶👪 (Each tag = 1 entry)
4. Bonus Entry: Share this post in your stories and tag us!

Giveaway Guidelines:

- The giveaway ends on 8pm 17th September.
- Winner will be randomly selected and announced in our stories.
- Open to participants in NZ
- This giveaway is not affiliated with or sponsored by Instagram/Facebook.
- Be aware of spam accounts

We're beyond excited to bring you this giveaway and our Post Delivery Wellness Guide, crafted with love and care. Best of luck to all participants! 💕

31/08/2023

Safe return to exercise postpartum, Tip 7! Alignment, Posture and Core Stability. This is such an important aspect to safely returning to exercise after pregnancy. Firstly, start with regaining alignment - During the 9 months of pregnancy our body adapts to literally fit and grow a human in our abdomen. Cue - anterior tilt of the pelvis, tight hips, forward rounded shoulders. and then if we think about after birth we then have a lot of repeativity movements that continue to alter our posture and alignment. i.e. feeding a baby, burping a baby, rocking a baby, pushing a pram, wearing a carrier etc etc. Hence it is so important to focus on correcting imbalances, regaining core stability and being aware of how we can move better with these everyday tasks. This not only will allow us to regain strength more effectively, keep us injury free but also make everyday mum tasks a heck of a lot easier. Because let's face it, motherhood is a marathon not a sprint. If you're unsure where to even start but know that this is so important then please reach out to us. Find a trained Active Mums trainer near you. Better yet, purchase our Post Delivery Wellness Guide while you're still pregnant so that you can kick start this journey as soon as baby is born. # postnatal fitness

28/08/2023

Safe Return to Postpartum exercise - Tip #6: Progressive Overload. "🤰 Embracing the Journey Back to Fitness Post-Pregnancy! 🏋️‍♀️💪 They say it takes a village to raise a child, and it takes mindful progress to rebuild after pregnancy. 🌟 Let's talk about the MVP of this journey: Progressive Overload.

Starting slow and steady isn't just a choice; it's a necessity. Just like we nurtured our little one's growth, we're nurturing our bodies back to strength. 💕 Building stability is our rock-solid foundation – a must before we chase those PRs.

Strength endurance comes next – a marathon, not a sprint. It's about honoring the miraculous process our bodies underwent and giving them the time they deserve to regain their power. Every rep, every movement, it's a step towards reclaiming our vitality.

And let's not forget our ABCs of safe exercise postpartum – Alignment, Breathing, and Core. 🧘‍♀️ Rebuilding alignment in our body and during our movements to protect our bodies, focusing on technique a common fault I often see in the postpartum stage is the flaring at the ribs. Hot tip bring ribs over hips. Next, Breathing, exhaling during exertion, helps manage abdominal pressure and look after your pelvic floor. And ah, the Core – our anchor, our powerhouse – reconnecting to our core canister, protecting and supporting us.

So here's to all the incredible mamas out there, taking it one rep at a time, one day at a time. 🌸💖 Remember, it's not just about bouncing back; it's about blooming forward with patience and persistence. Let's build that strength, stability, and endurance, celebrating every milestone along the way. If you are due to have your baby soon don't forget about of Post Delivery Wellness Guide taking your gentle through the 0 - 6 weeks after birth with professional guidance. Live on our website now!

21/08/2023

Safe return to exercise postpartum. Day Five tip: Learn to listen to your body and understand when you need to regress or progress exercises to suit where you're currently at.

In our postnatal programs this is a massive topic we cover to help clients understand how to be proactive for their own wellbeing. We teach how to indentify if an exercise is right for them, how they know when they can do more or when they need to modify the exercises. Because we want them to be able to train safely with out us outside of our in person sessions and continue to train for the long term.

One of the big take aways is to remember your mind is ready to Go Go Go! but often your body is not!

Postpartum is not the time to dive straight in or go straight back to what we were doing prior to pregnancy.

Any exercise professional will agree that the fundamentals of exercise training are key and to not over complicate things. The basics work. So remember start slow, do not push through pain, tune into signals your body is telling you that an exercise isn't right for you. You can still have a solid workout session doing this right.

If you would like to gain the knowledge on how to know what to do and how much you can do then purchase our Post Delivery Wellness Guide from our website. This covers all the education around this to keep you safe and on track.

21/08/2023

Safe return to exercise postpartum Tip #4 Build Core Stability & Strength.

After 9 months of pregnancy it's important that we spend time carefully reconnecting, retraining and rebuilding our core. And first things first - forget what you know as your tradiditonal "core" exercises. Here we are focusing on the deep core muscles which starting off this may feel very subtle or even like "I'm doing nothing" This is because we think we must do 100x crunches to train our core and feel the "burn".

The reality is we want to reconnect to our CORE first. Last post we spoke about one element of this - the pelvic floor. the other areas we must think about are the TVA (Transverse abdominis). Next your Diaphragm. So literally getting you to connect to your breathe. and finally Multifidus. These four make up your CORE. So where to start.

we start with a connection breathe which links all of these together and this exercise can be done in the early weeks after birth. We then work to slowly progress to retaining and rebuild.

Loved this tip? then check out or new Post Delivery Wellness Guide which takes you from week 0 - 6 after birth and how to maximise your recovery and return to exercise.

Postpartumexercise

17/08/2023

🌟 Safe return to Exercise Postpartum: Tip #3 Pelvic Floor Health 🌟

🌸 As you embark on your fitness journey after childbirth, remember that your body's superhero, the Pelvic Floor, deserves some special attention! 💪 Let's dive into Tip #3: Pelvic Floor Health – Educate yourself and get guidance around what your pelvic floor does and how to best train it. Sometimes its not just about how to strengthen it!

🔸 Key Roles of Your Pelvic Floor🔸
1. Support: Provides a sturdy foundation for your organs.
2. Control: Aids in bladder and bowel control, hello confidence!
3. Stability: Works hand in hand with your core for overall body stability.
4. Pleasure: Enhances intimacy and sensations.

Now, here's some different ways to train your pelvic floor effectively:

🔹 Connection

🔹 Control

🔹 Strengthening

🔹 Endurance

🔹 Functional Fitness

Why is this crucial post-pregnancy? 🤰 Pregnancy and childbirth can weaken, damage or hold tension in these muscles. By retraining your pelvic floor, you're preventing issues like leaks, discomfort, and even promoting faster healing.

Our Post-Delivery Wellness Guide includes education around your pelvic floor and how to train it. Yesterday we also shared tip #2 Book a WOF which works hand and hand to create an individualised approach for you mama.

Ready to rise, shine, and conquer? 🌞 Grab your guide today! 💫
Visit our website to purchase your guide

16/08/2023

🌟 Postpartum Fitness Tip #2: Prioritize Your Body with a WOF & book to see a Women's Pelvic Health Physio! 🌟

Hey mamas, here's a game-changer for your safe return to exercise journey after bringing that precious bundle of joy into the world! 🤱💪 Treat yourself to a session with a women's pelvic health physio. The benefits? They're simply unbeatable, and they outweigh the cost in every way:

1. 🏋️‍♀️ Strengthen From Within: Your body went through an incredible journey during pregnancy and childbirth. A women's pelvic health physio is your expert guide to rebuilding core strength and reactivating those essential muscles. This foundation sets you up for effective workouts, prevents injuries, and lets you embrace every fitness challenge with confidence.

2. 🩲 Restore & Revitalize: We all know the importance of a dynamic pelvic floor, right? These muscles play a vital role in overall wellness, and a skilled physio helps you regain their strength and function. Say goodbye to postpartum discomfort and hello to a more confident you when returning to movement, daily life and segg.

3. 💰 ACC Has Your Back: Remember, for births after October 1st, 2022, ACC funding's got you covered if you have a birth injury. The financial aspect shouldn't hold you back from experiencing the benefits of pelvic health physio. This is an investment in your health, your well-being, and your ability to fully enjoy the joys of motherhood without any worries.

Let's celebrate our bodies, celebrate our strength, and celebrate our commitment to self-care. Embrace the journey, embrace the change, and embrace the support that's available to you. Your postpartum fitness adventure just got a whole lot more exciting! 💃👟

14/08/2023

🌟 Safe return to exercise postpartum - Day One Prioritise Recovery 🌟

Hello, amazing mamas! 💖 Today, let's talk about a crucial aspect of our postpartum return to exercise journey: Rest and Recovery. 🤱🏻✨

This is our tip number one as its a beautiful reminder about how much went on behind the scenes to grow, home and birth a baby, further more, let's remember that so much of the magic is still happening after birth internally. Our bodies are hard at work healing, nourishing, and restoring. 🌱 It's a reminder that the process is just as beautiful as the progress.

💭 Often, our minds are raring to jump back into the swing of things before our bodies catch up. And that's absolutely okay! Patience is a superpower during this journey, reminding us to honor our bodies' pace and signals. 🏃‍♀️🧘‍♀️

So, let's show ourselves a little extra love today. 🥰 Reflect on your amazing journey so far and set intentions that align with your body's readiness. Celebrate the small victories, and remember, every step forward counts! During this time LESS is MORE.

Don't miss out on our comprehensive Post Delivery Wellness Guide – a treasure trove of insights, exercises, and self-care tips curated especially for your journey from birth week by week for the first 6 weeks. 📖✨

🛍️ Snag your guide today from the link in our bio and use code "LAUNCH" for an exclusive discount! 🎉 Let's navigate this beautiful chapter together, one step at a time. 💪🤗

04/08/2023

🩸 Have you noticed your menstrual cycle impacting your prolapse symptoms? Maybe you’ve been wondering why all of a sudden you’re feeling more heaviness in your pelvic floor that wasn’t there a few weeks ago.
Did you know your hormonal changes during your menstrual cycle can indeed influence prolapse symptoms.

Let’s look a little deeper at what’s going on here. The fluctuation in hormone levels, particularly estrogen and progesterone, can affect the strength and elasticity of the pelvic tissues and muscles. During the menstrual cycle, estrogen levels rise, peaking just before ovulation, and then drop before menstruation. For some individuals, prolapse symptoms might be more noticeable or exacerbated during the luteal phase of the menstrual cycle. This phase occurs after ovulation and before menstruation. During this time, estrogen levels drop and progesterone levels rise, potentially leading to increased pelvic muscle relaxation and decreased support for the pelvic organs. This could contribute to heightened sensations of pelvic pressure, discomfort, or prolapse-related symptoms.

However, it's important to remember that individual experiences can vary, and not everyone will necessarily experience worsened symptoms during a specific phase of their menstrual cycle. If you have concerns about how your menstrual cycle might be impacting your prolapse symptoms, consulting a womens pelvic health physio is a great starting point. Here they can provide professional personalized guidance and recommendations on managing symptoms and may suggest strategies to alleviate discomfort during different phases of your menstrual cycle.

Just because your experience this doesn’t mean there’s nothing that can be done about it. Remember, everyone's experience is unique, so what you feel might not be the same for someone else. But seeking guidance and thinking of the long term (all the years of your life remaining) should be a priority over short term fixes.

31/07/2023

She’s now live! Purchase your Post Delivery Wellness Guide from our website now 🛍️ Don’t for get code: LAUNCH10 at check out. link in our Bio

30/07/2023

🎉🤰 Get your hands on our Post-Delivery Wellness Guide. The ultimate wellness gift for mums to be.🤱🎉

Our team has been hard at work crafting the ultimate Post-Delivery Wellness Guide, and we're thrilled to announce its available from the 1st August! ✨💪

Say goodbye to confusion and overwhelm during those first six weeks after giving birth. 🤯 Our comprehensive guide covers everything you need to know about rest, alignment, cardio, strength exercises, pelvic floor health, hydration, nutrition, breathwork, stretching, and so much more! 🤩💝

We understand the challenges you face during this special time, and our guide is here to support you every step of the way. 😓 You don't have to navigate this journey alone – we're here to make it smoother for you!

Join us in spreading the word and tag all the new mums and mums-to-be you know!

This “wish I had” resource will be available to purchase on 1st August! We’ve even created an early bird code for you all for some money off.
Code: LAUNCH10 🚀🗓️

Active Mums NZ

07/09/2023

04/09/2023

31/08/2023

28/08/2023

21/08/2023

21/08/2023

17/08/2023

16/08/2023

14/08/2023

04/08/2023

31/07/2023

30/07/2023

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Monday	8am - 8pm
Tuesday	6am - 8pm
Wednesday	6am - 5pm
Thursday	8am - 8pm
Friday	6am - 8pm
Saturday	6am - 12pm