Fit Mama Perth

Training in motherhood for our old lady bodies. I say that with love and zero apology because somebody needs to say it out loud.

We spend so much of early motherhood in survival mode, putting our own health at the bottom of a very long list. And the research tells us that these are exactly the years we cannot afford to do that.

From the age of 30, our bodies naturally begin losing muscle mass. We lose around 3 to 5 percent every ten years and it can become more noticeable and start to accelerate from around age 60.

This process is already happening in the background of school runs and bedtime routines and everything else you are holding together right now.

Bone density follows the same pattern. After the age of 50, bone breakdown begins to outpace bone formation and this process accelerates significantly at menopause. Dr Deborah Sellmeyer, Medical Director of the Johns Hopkins Metabolic Bone Center, confirms that weakened bones lead to fractures in one in two women over fifty. One in two!!

The good news is that strength training is one of the most powerful things we can do about it. Higher muscle strength is consistently associated with better bone mineral density, particularly in the weight-bearing bones of the hip and spine. Strong muscles protect bones AND your independence. Strong muscles protect the quality of your life well into the decades ahead.

This is what we train for at Fit Mama. We train smart and we train with intention and we train in a way that honours what your body has been through and where it is going. Because strength at every stage of this journey is not a luxury. It is the whole point. Send me a DM and we can organise a time to chat.

Being "Strong as a Mother" means having the confidence to pick up your child without hesitation, it means breathing through the chaos and feeling integrated in your own skin. Your body is the foundation for everything your family does and it deserves to be treated with the respect it has earned.

My mission as an exercise professional is to provide a safe space in that journey. Whether you are 6 weeks or 6 years postnatal, you deserve a roadmap that respects your context. You deserve to be seen for the athlete you already are in your daily life.

Watching that spark of confidence return and your strength build is the greatest privilege of my work.

You are doing the most physical job in the world and you are amazing.

Have you heard of the double void? It sounds almost too simple to be worth talking about. But for many mums it could be a very useful bladder health technique they have never been told about.

Here is what it involves - you go to the toilet, empty your bladder, then stand up and take a few steps or gently shift your weight before sitting back down and trying again. That is it.

After pregnancy and birth, the bladder can shift slightly from where it sat before. When that happens, urine can pool in a part of the bladder that does not drain fully in one sitting.

Many women rush off the toilet and leave urine behind without realising it and that leftover urine is often behind the urgency, the frequency and that feeling of never quite being empty that so many mums describe but are never given a proper explanation for.

One thing worth knowing: the double void is not about training yourself to go more often. It is about emptying well when you do go and it should never involve straining or bearing down. Relaxing into the breath and giving yourself time is what makes it work.

If any of this resonates, this is exactly the kind of conversation we have at Fit Mama. Pelvic health is not a separate topic from exercise - it's all part of what we do. Send me a DM and we can organise a time to chat.

I’m going to share a hot take that goes against almost everything you see in so many 'traditional' fitness marketing.

In this space, we don't believe in "just push through" or "harder is better" advice. In fact, if a trainer tells you to ignore leaking, heaviness or pain because you’re "almost there," they are ignoring what is right for your body at this time.

If you feel a "dragging" sensation or a leak during a squat, it's not a sign to grit your teeth and finish the set. It is your body’s way of saying that your internal pressure system is overwhelmed.

Research from the Cleveland Clinic tells us that chronic strain and poorly managed intra-abdominal pressure are some of the leading causes of pelvic organ prolapse. When you "push through" those warning signs you may potentially be creating stress your body can't handle just yet.

My mission as an exercise professional and MumSafe™️ Trainer is to teach you how to listen to those signals and adjust your movement so you can build strength that actually lasts. Because we want you to feel GOOD about yourself when you move your body and be moving for a many years to come.

If you are ready for a trainer who understands your motherhood journey and respects your pace, I would love to chat. You can find the link in my bio to book a time to connect.

Many postpartum women experience leaking that they "put up with because they have had a baby" or assume that it must be their pelvic floor...

Whilst the Pelvic Floor is very important in continence leaking is not always caused by a weak pelvic floor. Let's look at another potential cause....

Research from the Cleveland Clinic and the American Urogynecologic Society tells us that pelvic floor disorders affect one in five women. But too often, we categorise every leak as simple stress incontinence. If your bladder behaviour has changed - perhaps you leak right after standing up or you can't quite empty fully - the root cause might actually be a cystocele.

A cystocele happens when the front wall of the va**na weakens, allowing the bladder to shift downward. According to recent clinical reviews, this can "kink" the urethra or cause the bladder to sag. This traps urine that later leaks out unexpectedly. Hence why "just doing your Kegels or Pelvic floor exercises” doesn't always solve the problem. If the bladder is sitting in a "folded" position, we have to look at other solutions.

As an exercise professional, my mission is to help you understand the structural "why" behind your symptoms and this is why we partner closely with Pelvic Health Physiotherapists - because whilst we can talk you through your symptoms, we cannot diagnose or assess your body ‘from the inside out’. Fit Mama, we partner with Michelle Perks (Hall) to ensure you understand your symptoms and we create a collaborative plan.

If you want to work with an exercise professional who is dedicated to helping you to understand your body and then guide you through the right exercise for you, I would love to chat. You can find the link in my bio to book a consult.

I was taking a moment for my own breath today and it made me think about why this is the first thing I teach my postnatal clients that have experienced a c-section.

After a C-section or abdominal surgery, I know one of the biggest challenges can often be a lack of connection.

If you feel like your lower abdominals are hard to connect to it could be because a C-section involves seven layers of your core being carefully cut and then healed. This surgery can leave the layers feeling sticky and unintegrated. It is common for your nervous system to lose the road map to your lower core and start sending movement signals around the scar instead of through it.

The goal during your recovery is to move from hesitation to confidence. We use the breath to gently nudge those tissues from the inside out. Research and clinical experience suggest that when we rebuild that map properly, your core starts to function organically.

If you have had a c-section and you want to move freely again remember - you don't have to navigate this journey alone. Helping mums move through their postnatal journey with confidence is my mission.

If you want to feel more connected and supported in your movement, I would love to see you in one of our sessions. You can find the link to book in my bio.

Most mums leave the hospital knowing their scar is healing on the outside. Very few are told what actually happened on the inside.

A C-section is a seven-layer surgery. Seven layers in and three layers of stitching to close - not a minor procedure. It's major abdominal surgery and most of the recovery guidance you receive after does not come close to reflecting that.

Your body deserves support that understands this, not a generic clearance and a return to exercise plan that treats a C-section like any other recovery.

At Fit Mama we look at the whole picture and we work alongside trusted practitioners to make sure your recovery actually matches what your body has been through. If you want support that truly understands the journey, send me a DM and we can organise a time to chat.

A C-section is one of the most common surgeries mums go through, yet the recovery side of it is often under-supported.

Many women are sent home with guidance around rest, lifting and watching for infection, but not much is said about how to actually rebuild strength or reconnect with their body.

What’s easy to miss is that a C-section affects more than just the surface. It involves multiple layers of tissue, including muscles and fascia that play a role in how your core functions, how you breathe and how your body handles load.

So when something feels off later on, like your lower abs not engaging, a pulling sensation through your scar or movement feeling different, it’s important to pay attention.

Some mums assume it’s something they just need to work around, but in many cases it’s a sign that the body hasn’t had the support it needed during recovery.

At Fit Mama, we take a whole-body approach and work alongside trusted practitioners to support your recovery.
Reach out if you’d like help building a plan that works for your body.

Information shared in collaboration with Madeleine Longrig,
Women's Health Myotherapist.

✨ Happy Birthday to our incredible Coach Amanda

Amanda is truly one of those rare humans!!!!
An exceptional coach.
A devoted mum and wife.
A loyal friend.
And a woman who shows up with so much heart, integrity, and care — every single day.
The energy she brings to Fit Mama and all the sessions she runs is calm, empowering, and so supportive to all our clients
Fit Mama Perth is better because of you, Amanda.
Our community is stronger because of you.
I’m so grateful to get to do this work alongside you . Where would I be without you 🤍
My calm to my storm and one person I can always rely on.
Join me in wishing this amazing woman the happiest of birthdays 🎂✨
She deserves all the love today and always.
💗💗💗