Bub & Me Physiotherapy

14/02/2026

If you came to our prenatal or postnatal classes a few years ago, you might be noticing your body feels different again lately.

You’ve experienced pregnancy and early motherhood — supporting your pelvic floor, rebuilding core strength, returning to exercise when you could.

Now, as you move into your late 30s and 40s, your body is asking for something new.

You may be noticing changes in strength, energy, body composition or joint aches. Perimenopause may be on the horizon (or already here). Bone health, muscle mass and long-term physical independence start to matter in a different way.

This is where strength training becomes essential — not just for fitness, but for protecting your bones, supporting your pelvic floor, reducing injury risk and helping you feel strong and capable in your body again.

I’ve written a new blog explaining why strength training matters more than ever after 40, and how to approach it safely — especially if you’ve had pregnancies or time away from lifting.

If you were once in our studio with a baby on the mat beside you… this is your next chapter.

Read the blog here: https://www.togetherstrong.com.au/blog/why-strength-training-matters-more-than-ever-after-40

💪 Many women enter their 40s doing the same exercise they’ve always done — walking, running, Pilates, yoga or the occasional fitness class.

But as our bodies move into midlife, these activities alone aren’t enough to protect long-term health. Muscle mass starts to decline, bone density drops, and joints become more vulnerable — especially during perimenopause and menopause.

Strength training is one of the most powerful ways to maintain muscle, support bone health, improve balance, and protect your functional independence as you age.

If you’ve noticed changes in your strength, confidence, or body composition, this is for you. Learn why strength training matters more than ever after 40 and how to get started safely.

👉 Read the full article here: https://www.togetherstrong.com.au/blog/why-strength-training-matters-more-than-ever-after-40

Together Strong Physio is here to guide women through safe, evidence-based strength programs — because midlife is the perfect time to build strength, not slow down.

11/02/2026

So excited to announce this is finally happening…. Can’t wait to open this unique bone-strength based clinic in April 2026!

Something new is coming… 💪

We're so excited to officially share that Together Strong Physio will be opening its doors mid-late April (exact date to be confirmed).

This clinic has been a long time in the making — built from years of working with women who want more than just rehab… they want to feel strong, capable and confident in their bodies again.

Together Strong will be a physio-led strength clinic designed especially for women who want to:

• Build muscle and strength
• Improve bone density
• Navigate menopause with confidence
• Return to exercise safely after babies
• Train in a supportive, small-group environment

We’re currently finalising designs and will begin fit-out soon — I can’t wait to bring you along for the journey.

If you’d like first access to classes, founding memberships and opening events, join the mailing list here or DM me your email address. https://www.togetherstrong.com.au/contact

Let’s get strong — together.

02/02/2026

Our classes are guided by qualified physiotherapists who understand the physical changes, aches, and demands pregnancy places on your body, so every exercise is safe, purposeful, and evidence-based. You’ll learn how to strengthen key muscles, protect your pelvic floor, improve posture, and manage common discomforts like back or pelvic pain, all while preparing your body for labour and recovery. Beyond the physical benefits, physio-led classes empower you with practical knowledge and reassurance, helping you feel more in control, supported, and prepared as your body changes.

02/02/2026

Our Physio-led prenatal and postnatal classes are starting this week.

01/02/2026

Term 1 Physio-led Prenatal and Postnatal Classes Start this week. Book your spot now! www.bubandme.com.au

01/02/2026

Term 1 Prenatal and Postnatal Classes start this week

28/04/2025

We love getting to know so many women during their pregnancy journey and it's such a joy when we get to see those same mamas return to our postnatal classes, baby in tow!

Regular exercise offers wide-ranging physical and mental health benefits—something especially important in the postnatal period. After giving birth, core and pelvic floor strength combined with gentle movement and gradual return to physical activity can support recovery, boost mood, and improve energy levels.

This week on the blog we do a deeper dive into some of the benefits postnatal aquatic classes. Enjoy the read! https://www.bubandme.com.au/blog/the-importance-of-postnatal-exercise-why-aquatic-classes-can-make-a-difference

30/01/2025

We’re sure you’ve been getting plenty of "New Year, New You" messages. After all, January tends to be a time for resolutions and hopes for the new year. While this message can inspire some women, for so many of us it just feels a bit overwhelming. For most people a change in behaviour takes many small consistent steps over a longer period of time.

If you’re going to make one promise to yourself this year, why not decide to find some more ways to move. The scientific research is very conclusive that regular exercise has extensive physical and mental benefits. The recommendations are to be physically active on most, preferably all days of the week, including strength and aerobic exercise in your week. But your daily movement doesn’t necessarily have to be structured. Do activities you love with people you love—that could be a favourite walk with a good friend or a family trip to the pool—all movement counts!

We know there is also a lot of confusion about what exercise is ok during pregnancy, so we wrote a blog on ‘Exercise and Fitness During Pregnancy: What’s Safe and Effective?’

https://www.bubandme.com.au/blog/exercise-and-fitness-during-pregnancy-whats-safe-and-effective
We hope you find it helpful!

06/11/2024

During pregnancy your body changes shape, you gain weight and your centre of gravity changes with your growing belly. You are also flooded with pregnancy hormones that cause systemic (this means it affects your whole body) laxity in your ligaments.

As a result, you have less stability around the pelvis.

But you want and need stability. So in an attempt to improve the stability around your hips and pelvis, you get an increase in tension in your glutes (buttock muscles) and the TFL/ITB (muscles down the side of your hip/thigh).

The increase in tension in these supporting muscles end up compressing the hip.

When you lie on your side in bed you are then further compressing the hip, resulting in pain.

Releasing the muscles around the hips and pelvis with a spikey ball can help to release your glutes. You can do this on the ground in the first trimester and after that you can do so by leaning against the wall with ball between wall and buttocks. Also roll out your ITBs (side of your thighs) and stretch your hips, glutes, legs and lower back.

25/10/2024

I know there is still confusion about what exercise is safe during pregnancy so I just wanted to share some of the current available research over the coming weeks.

In a 2021 study by NY Ghandali et al they looked at the effect of an 8-week Pilates program during pregnancy. 110 first time pregnant women participated. They were assigned into two random groups, either doing Pilates or no exercise.

The results of the study showed that Pilates exercise during pregnancy significantly reduces the labor pain intensity, length of the active phase and second stage of labor and increases maternal satisfaction of the labor process. The mean whole length of labor was shorter in Pilates exercise group.

And this was just doing Pilates for 8-weeks! Imagine if you did it your whole pregnancy.

We base all our face to face and online classes around Pilates, functional strength and mobility.

So book in for a class with Bub & Me Physio or get in touch to find out more
https://www.bubandme.com.au/

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24/10/2024

For optimal results from attending our prenatal and postnatal classes we recommend that you attend classes 2-3 times a week.

BUT we know that’s not always feasible, which is why we’re offering all our in-person participants a 50% discount on the Online Prenatal or Postnatal Program.

This program complements your face-to-face classes perfectly—think of it as your at-home “homework.” All you need is a mat or towel and a resistance band, which we can provide.

Utilising the online program alongside your in-person classes could be the game-changer you need to achieve your desired outcomes. Contact us at Bub & me Physio for the code to access your discount.

www.bubandme.com.au

24/10/2024

If you’re struggling to sleep well during your pregnancy, you’re not alone. For many women, sleep can be elusive during pregnancy (don’t we know it!).

Physical discomfort, hormonal changes, and the mix of excitement and anxiety about becoming a new mother contribute to various sleep issues.

In fact, the National Sleep Foundation's 1998 Women and Sleep poll found that 78% of women reported more disturbed sleep during pregnancy than at any other time of their lives!

So head to our blog at www.Bub&Me.com.au to get some great tips on how to get a better nights sleep X