Stronger Mummy Programme

Stronger Mummy programme

 

 

 

 

 

Before giving birth you may have had a grand plan of “getting your body back” once your baby had arrived, or perhaps you’re shocked and discouraged by the surge of “snap-back” posts on social media, pressuring Mums to lose the baby weight.

Deep down, you know your body needs a little more than a bootcamp.

The thought of strenuous exercise may make you cringe and your pelvic floor shudder.

Our Stronger Mummy programme is specially designed to

✅  Assess your body’s needs

✅  Determine whether you have diastasis recti

✅  Reconnect you with your Core and Pelvic Floor

✅  Support you with nutritional approaches and recipes to aid post-natal recovery

✅  Provide tips for coping with motherhood and still feeling good

✅  Educate you on areas such as your gut health and recovery post-pregnancy

✅  Coach you to lift your baby, car seat, pram and, should you choose, any weights safely and effectively

✅  Guide you through a safe return to exercise that suits your aims, body and schedule

✅  Offer options to relieve tension and stress

 

This 4 session private package is fully supportive of your personal needs

We start with a detailed pre-screening and private conversation.

Your first session includes a full diastasis recti (abdominal separation) check – your programme will be tailored to support you with any strengthening requirements identified.

Diastasis Recti (abdominal separation) is known to affect every woman in the latter stages of pregnancy and does not always fully restore naturally in the weeks and months after childbirth.  

 

Abdominal separation

This can leave your abdomen looking "saggy" or you may notice it doming when you move certain ways or lift anything heavy (one of my clients refers to this as "looking like a bread loaf appearing out of an oven").

Low back pain and pelvic floor dysfunction are common occurrences alongside this abdominal separation and doing traditional abdominal exercises to "lose the Mummy tummy" can actually worsen the situation significantly.


The Stronger Mummy programme assesses your abdomen and core control, tailor makes an approach to restore your core connection and strength and supports you to do all the lifting and carrying motherhood requires, safely and effectively.

In total, you have 4 private face-to-face sessions included within  your Stronger Mummy programme available within my Studio in Lincoln (LN2 4DR) dedicated to supporting You and your physical needs.   You are also welcome to bring your baby along with you to these sessions.

Start your Stronger Mummy programme here

This course includes:

4 private face-to-face sessions focussing on:

  • a return to fitness that compliments your recovery
  • improving your alignment, particularly when lifting & carrying
  • release stretches & positions to ease those post-baby aches
  • integrating your pelvic floor into movements & restoring your core
  • strategies for healing diastasis recti (abdominal separation)
  • restoring your strength

 

Start your personal programme now

 

 

I know how busy and exhausting being a Mum can be & so your Stronger Mummy course also includes online access to videos you can pause, replay and rewind as many times as you need. 

These online videos include:

  • - Core Breathing and other essential moves
  • - Nutrition for post-natal restoration and recovery
  • - Gut health for recovery and losing the “Mummy brain”
  • - Rest strategies and stress management
  • Videos on key movements & Stretches from our face-to-face sessions

Your course will also include:

  • - full health screening
  • - diastasis recti checks
  • - homework!*

* Don’t worry this will be realistic and designed to fit into your everyday activities.

  • * Don’t worry this will be realistic and designed to fit into your everyday activities.


Most, if not all, other post-natal courses and classes focus on your baby, which is great, but what about You as Mummy?

A happy, healthy Mummy leads to a happy baby....here's what other Mums have to say about the Stronger Mummy programme

"After having my third baby I realised that I needed to get my body back on track and in better shape for me and my children. I felt totally unfit and struggled to run up the stairs. Lisa was excellent, she listened to what I wanted from the course and tailored exercises to meet my needs and fit in with family life. Lisa has an extensive knowledge on post natal care and I learnt so much about how to safely get back into exercise and how to rectify my pelvic floor issues. After practising the exercises Lisa taught me at home, I can now feel stomach muscles I have not felt in years (and I have trained in the gym in between all of my pregnancies). Lisa is able to make you feel confident, supported and like anything is possible. I am looking forward to continue working with Lisa to achieve my long term goals."  Zoe

"Lisa was very good.   She taught me many issues and facts I never knew after having a baby. We think having a baby is all about looking after them, but we need to look after ourselves too because if we don't then baby will not get 100%. From breathing, lifting, eating and of course exercises, which I am still doing.  I am so glad I did the course and can highly recommend it to others."  Claire

"I suppose I'm like a lot of new mums in that I felt that was invincible and would be able to just do everything that I did before my son was born. But realistically I knew that I couldn't and wouldn't, no matter how fit I was before, or how fit I kept myself during pregnancy. 

The post-natal course with Lisa which covers the physical, nutritional and emotional aspects of recovery, has put me well on the road back to where I was before pregnancy. With the physical recovery and restoration work building up my core strength again, I already feel that I will be even stronger than I was before and I'm only 8 weeks post birth!  I'm one happy mummy and a happy mummy makes for a happy baby."  Laura

 





Book your Stronger Mummy Programme:

BOOK NOW

 

Suitable for all Mums, however baby was delivered

The course is suitable whether you had a vaginal or  C-section delivery. You must have attended your 6 week post-natal check and your lochia discharge (post-natal bleeding) must have stopped. OptiMum Health believes "post-natal is for life, not just for 6 weeks".  This course is particularly suitable throughout the first year of your baby's life.


Frequently Asked Questions

  1.  My baby is now 6 months old - is the course still suitable for me?

Yes!

Post-natal is for life, not just a few weeks - so whether it's  6 weeks, 6 months or longer since you gave birth, this course will still be relevant for You.  Once you enrol on the course, I will send you a detailed pre-screening form to understand your specific situation, so I can offer the support You require and tailor the physical aspects of the sessions specifically for You.

Click here to join the course now


2. How soon after birth can I start this course?

To start this course, You must have attended your 6 week post-natal check and your lochia discharge (post-natal bleeding) must have stopped.  As part of the course, I will ask you about your delivery experience and any follow up treatments You have undergone, &/or any recommendations your GP (or other medical professional) has given You.  The course is suitable for both those who delivered vaginally or by C-section.

Click here to join the course now


3. Can I bring my baby to the class?

Absolutely!  I understand that your time as a Mum is precious and that childcare can be tricky.  I may actually seek to include your baby in your sessions too.  Why?  Lifting, carrying and feeding your baby can lead to changes in your alignment that lead to discomfort &/or aches.  By incorporating, movements with your baby into the sessions, we hope to build your strength, improve your alignment and show you a way to include aspects of our course into your day with your baby.

I recommend you bring along whatever toys, chairs or other items You feel would keep your baby comfortable, warm and happy.  Your baby remains your own responsibility during the session though I will do our utmost to support You.

4. How many people will be on the course?

Just You.  This course is private to ensure that you receive the support you need to restore your confidence and strength in your body.

Click here to join the course today


5. My abdomen bulges down the middle when I cough or laugh - is this normal?

Whilst this is common, it is not normal.  You may have a separation of the abdominals or diastasis recti.  This happens to every woman in the latter stages of pregnancy and, given rest and recovery post-natally, often heals itself.  That said, how many new Mums nowadays get the luxury or rest and recovery after childbirth???  As part of this course, I check for diastasis recti and coach you through breathing, nutrition, stress management and restorative moves to aid natural healing of any separation.

This will also reduce the impact of associated issues such as pelvic floor dysfunction and low back pain.  What's more, I will coach you to lift your baby and all their equipment without pressuring this area of weakness in your body to give your body the best support for recovery.

6. I'm experiencing some leakage when I cough or sneeze - is that normal?

Again, whilst this is common, it is not normal either.  My pre-screening process will take the time to understand your particular experiences.  The course includes pelvic floor activation and release strategies.  I have a range of approaches to these exercises as we recognise that not everyone learns or responds in the same way.  My approach is strictly external though.  

Where appropriate, I will refer to a female health physiotherapist to ensure your specific needs and situation are properly addressed.  Again, I understand that this can be daunting - it's much easier to just ignore it all and hope it goes away - I don't think this is an option.  So again, I provide information and ongoing support as required, to reassure You as much as possible.

Click here to join the course today


7. How does the course actually work?

We meet face-to-face within my private studio in Lincoln (LN2 4DR) at agreed times.   During these sessions we will focus on movement approaches - supporting you in lifting your baby, prams, car seats etc whilst gradually improving your strength & fitness.  

These sessions are suitable for all fitness and ability levels as I coach you on appropriate form and ensure you are working at a level suitable for You.

 Away from these sessions, your online support course includes access to videos demonstrating the key movements and stretches from our sessions as well as webinars.  These webinars cover other aspects that support post-natal recovery.  You can watch these at a time to suit you - pause them and replay them to your heart's content!  Plus, of course, you are free to ask questions at any time during the course on any of the content and it's relevance to You. 

Click here to join the course today


8. Who teaches the course?

Creator and owner of OptiMum Health, Lisa Gimenez-Codd is a Mum of 2 young boys herself.  An advanced Personal Trainer, Pilates instructor and Pre/Post Natal instructor, she has furthered her qualifications to specialise in female health matters.  Including pelvic floor restoration, nutrition for post-natal recovery and movement strategies to restore confidence, vitality and strength in the post-natal period.  Further details can be found at www.optimum-health.me.uk.

Click here to join the course today


9. At my 6 week check, my GP said I was fine to return to exercise - why do I need a Restoration & Recovery course?

Recovery from childbirth is now known to take around one year - in some cases, longer.   The medical checks in the UK tend to occur at 6-8 weeks after childbirth, during which the practitioner often says you are fine to return to exercise.  However, these checks are slowly disappearing and even where they do occur, they rarely include a physical examination to fully determine your stage of recovery.  These checks do not assess for diastasis recti - see point 5 above.  Nor do they take any account of your fitness before and during pregnancy, your experience of motherhood in those difficult early weeks, the extent of your support network, the amount of rest you are getting or the type of exercise you are contemplating returning too.  All of these factors have a direct effect on your recovery from pregnancy and childbirth.

Your body adapted to pregnancy over nearly 10 months - it's unrealistic to expect it to snap back to pre-pregnancy status in a few short weeks when you're also adapting to caring for a brand new baby as well.

I understand this - from first hand experience as well as qualifications in the field.  This course has been tried and tested with other new Mums from across the Lincoln area with great success.

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Click here to join the course today


10. How much does the course cost?

The course, including 4 privately coached sessions, online webinars and exercise video access, plus active support & access to your Coach throughout the course is available at just £240 per person.  Payment in 2 instalments is split into 2 monthly instalments of £120 each.

Lincoln Mums card holders discounts are available - please contact us for details.

Clicke here to join the course today

If you have a question that's not answered above, please contact us on 07726 713191.

Meet Lisa!

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I am working to my OptiMum
and helping others to do the same!

OptiMum is amazing, I can finally fit my fitness plan around my family life and work. Lisa made everything so easy and practical! Read more reviews...

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