Real Life Fit Momma & Mum-to-Be
Real Life Fit Mum-to-Be
This class is a wonderful way to keep fit and strong during your pregnancy, and to help you prepare for giving birth and the postnatal period. We use a fusion of pilates, mobility, strength and conditioning and cardio exercise.
There is also an educational component. All exercises can be modified according to your needs and symptoms. For example, if you have pelvic girdle pain you may need to modify some exercises but still benefit from keeping moving, active and strong.
This class is not currently running - one to one sessions are still available
Real Life Fit Momma
This class is a great way to optimise your postnatal recovery and return to exercise using a fusion of pilates, mobility, strength and conditioning and an educational component.
This class is outdoors as much as possible so that we can maximise the benefit of the class for our mental health as well as our physical health, by exercising in daylight.
Thursdays 10.30-11.15am at The Carraig Centre, Ballincollig P31 PV20
Cost: €136 for 8 weeks
Real Life Fit Mum-to-Be FAQ
If you have an uncomplicated pregnancy and you already exercise regularly you may not feel the need for a pregnancy specific class until the second trimester. Speak to your care provider about your exercise plan.
For the majority of women it is safe and beneficial to exercise throughout your pregnancy, including your first trimester. However it is recommended to speak to your GP/ obstetrician before starting the classes and to be aware of conditions or symptoms which would mean you should stop exercising and get medical advice. Click this link for more information.
Yes, there is a lot of evidence to support the benefits of exercise during pregnancy for both mother and baby. However, there are some pregnancies where exercise is contraindicated. It is recommended for all pregnant women to have a discussion with their GP or obstetrician and seek clearance to exercise before starting these classes. If you have never exercised before start slowly and increase gradually. Click here for more information on exercise in pregnancy.
Pregnant women are advised to keep their exercise at a moderate intensity level. This means you should still be able to talk while you are exercising.
It is also advised to avoid activities, contact sports or exercises that could cause you to lose your balance, fall or be hit. Theses include: horse riding, skiing, field sports, gymnastics, cycling, scuba diving.
Exercise during pregnancy is good for both you and your baby! But there are some conditions where you need to be cautious or where you need more medical supervision. Click here for details of these conditions.
Yes, if you feel able to come to the classes then the exercises can be modified to suit your needs.
A mat, water bottle, a gym ball, a hand towel.
If you would like to book a place in the next block of classes, email katiegouldphysiotherapy@gmail.com.
You will be sent an online screening form to find out what you hope to get from the class, what level you might be at and if you have any specific issues or symptoms that I need to be aware of. If I need more information we may need to have a brief video call. If you have significant pain or more complex symptoms it may be necessary to book a full physiotherapy assessment prior to starting the classes. You can do this by emailing the same address.
Real Life Fit Momma FAQ
It is usually best to wait until after your six week check to start the classes. This gives your body time for healing and recovery. Before this point gentle exercise like walking is good, when you feel able and when your energy levels and symptoms allow.
If you would like to book a place email me at katiegouldphysiotherapy@gmail.com Before you start the classes you will be sent an online screening form to find out about any symptoms or issues you have and also to discover what your goals are. You will then be invited to schedule a short video call so I can see how you are moving and follow up on any issues arising from the screening form. This helps make sure you are ready to start the classes and it also helps me be able to tailor the classes to your needs. You may choose to book a Mummy NCT prior to starting the classes if you would like a more in depth assessment to check that everything is ok after your pregnancy and giving birth. This would be a good idea if you have pain or if you had a complicated birth or pregnancy.
Yes, you are very welcome to bring your baby. If they are not mobile (so not able to crawl or roll) they can be on a mat beside you or in a buggy – where ever they are happy! (If they are mobile they need to stay in the buggy for their safety so no one steps on them!)
Don’t worry if your baby cries – this is normal for a mums and babies class and nobody minds. You are very welcome to do whatever you and your baby need throughout the class, whether that is feeding or changing or cuddling…. It is all fine! It is also fine if you are running late – there is no need to feel like you can’t come because it’s too late. We all know what it is like to be ready to leave and then the nappy needs changing!
An exercise mat, water, suitable comfy clothes to exercise outdoors eg a light raincoat if there is a chance of light rain and gloves or ear warmers in very cold weather (while you will feel warm with the exercise, the fingers and ears might feel more comfortable covered up in very cold weather!) In the summer sunglasses might be needed! You also need a buggy or carseat or mat for your baby and whatever you might bring for your baby if you were going for a walk in the park eg a blanket and raincover.
Real Life Fit Momma classes are designed to help you get back to exercise after having your baby and also to cope with the physical demands of caring for a new baby. The goal is to help you be fit and strong for living your life and all the things you love to do. This means the exercises are based on the kind of movements we need to be able to do for all our daily activities, so that means movements like squats, lunges, hinges, pulling, pushing and twisting type movements. We add some resistance to these movements to help our bones and muscles get stronger. This makes our heart rate increase so our heart muscle gets stronger too and we get fitter. We also do some mobility and balance exercises.
These classes are suitable for all levels as all the exercises can be adjusted to suit your level. They can challenge someone who is very fit and active and had an easy pregnancy but are also suitable for someone who is just starting to exercise or who is recovering from a more complicated pregnancy or birth. Being physio led, they are especially suitable for anyone who would benefit from some extra support and supervision with their return to exercise. All the exercises are shown with a variety of options and everyone can choose the option that suits them best so each person is able to work at their own level.
Yes, because the exercises are scalable they can be adjusted to suit people with many different issues. However, in order to do this I will need to know about your symptoms, so you will need to fill in a pre-class screening assessment form. In some cases it may be necessary for some further assessment in order to know if the class will be suitable for you or what modifications you may need. If a short phone call is sufficient to gather this information then there is no extra charge. If a full physiotherapy assessment is required or if you need treatment then you can book in with me via katiegouldphysiotherapy@gmail.com
Click here for more information on physiotherapy services available.
Most likely yes, because the exercises are scalable they can be adjusted to suit people of many different abilities. There is a pre-class screening form to check for any medical issues that might mean you need to check with your doctor before starting the classes and to discover if you have any symptoms that would make the class unsuitable. In most cases though, exercises can be modified to make them suit you so that you can start to get fitter and stronger.
The goal of Real Life Fit classes is to help us be strong and fit for life and that includes our mentally fit as well as physically fit.Research shows us that there are multiple benefits to our mental health from being outside and especially from exercising outside. Basically, if we can get more benefits and feel better by exercising outside, why wouldn’t we?!!
If it looks like the weather is too bad for us to enjoy being outside then we move the class inside.