Fit For 2 PRO - Pregnancy & Mumma Fitness with a Midwife

19/11/2025

🖐️Are you ready to embark on a transformative journey to better health and wellness for your conception, pregnancy or motherhood journey?

Let's get you started before 2026💪

Training with Fit For 2 offers a unique opportunity for expectant and new parents to stay active, connect with others, and embrace the beautiful changes that come with pregnancy and parenthood.

Our specialized programs cater to the specific needs of mothers, ensuring a safe and effective workout experience during conception, pregnancy and motherhood. 🏋️‍♀️🤰

At Fit For 2, we understand that every pregnancy and postpartum experience is unique. Our certified trainers are certified in prenatal and postnatal fitness, providing personalized guidance to help you navigate your body’s changing landscape.

Not only do we focus on physical strength, but we also support mental well-being. Engaging in regular exercise can improve mood, boost energy levels, and enhance your overall sense of community—an essential aspect during such a transformative time in your life. 🌟👶

💪 Join us today and discover a strong community of women getting stronger together everyday. Whether you’re looking to maintain your fitness during pregnancy or regain your strength postpartum, Fit For 2 is here to support you every step of the way.

Ready to take the plunge? Visit the link below to learn more and sign up! 💪❤️

www.fitfor2.com.au

19/11/2025

Strength and stability training are essential, especially during pregnancy and motherhood.

One of my favourite tools for this journey is the gymstick! 💪 It’s amazing how such a simple piece of equipment can provide a full-body workout while focusing on specific areas that need attention, like the pelvic floor and transverse abdominal muscles. These muscles play a crucial role in supporting our bodies as they undergo significant changes.

Using the gymstick allows for a variety of exercises that can be tailored to your needs, whether you’re preparing for childbirth or recovering postpartum. The resistance it provides helps to strengthen not just the core but also improves overall stability, which is vital for everyday activities. I find that incorporating this tool into my routine not only enhances my physical strength but also boosts my confidence as I navigate through the journey of motherhood. 🌟

If you’re a mum-to-be or a new mother or want to get back into fitness, I highly recommend giving the gymstick a try!

Book a trial week today at www.fitfor2.com.au

Call now to connect with business.

17/11/2025

Today we pause to recognise World Prematurity Day 💜

A day to raise awareness, offer support, and celebrate the strength of every preterm baby and family around the world.

16/11/2025

👉Most people think “cleared at six weeks” means “ready for anything.”

It doesn’t.

Repost

Returning to exercise after pregnancy isn’t about waiting a set number of weeks — it’s about restoring control, capacity, and confidence in the system that just did one of the hardest things a body can do.

Research from JAMA Network Open (2024) shows that mood and energy regulation change dramatically in the postpartum period — readiness isn’t just physical.

BJSM (2025) guidelines emphasize progressive loading and sleep as key parts of recovery.

JWPHPT (2022) outlines a four-phase progression for postpartum rehabilitation:
→ Control
→ Strength
→ Impact Readiness
→ Performance

And PMC (2022) highlights that connective-tissue recovery and neuromuscular control continue well beyond the “six-week” mark.

That’s why the best professionals don’t follow dates — they follow data like us at Fit For 2 ❤️

We respect the process.

We rebuild the foundation before they layer load.

This is the difference between someone who helps a client “get back to working out” and someone who helps them reclaim their body safely, confidently, and for life.

👉At Fit For 2 we are trained to bridge the gap between healthcare and fitness — to understand how physiology, psychology, and lifestyle all influence recovery and performance.

✅Where not just coaches.

✅We are trusted professionals — the ones people turn to when traditional care ends and real life begins.

👉If you would like a supportive safe return to exercise program then reach out to us at Fit For 2 for our MumSafe program.

💪Register a trial week today at www.fitfor2.com.au

13/11/2025

😔You’re still getting your period, but something feels different.

👉Maybe your sleep is broken.
👉Your moods shift more often.
👉Or your energy just isn’t the same.

These can all be early signs of perimenopause — the hormonal transition that happens before menopause, sometimes starting as early as your mid-30s.

❤️Common signs include:

• Waking at 1–3 a.m and struggling to fall back asleep
• Heavier, shorter, or more unpredictable cycles
• Mood swings, irritability, or anxiety
• Brain fog or forgetfulness
• Hot flushes or night sweats
• Changes in body composition, even without changing exercise or food

Perimenopause is not a problem to fix — it’s a natural transition to understand.

When you know what’s happening, you can make choices that support your strength, energy and wellbeing through this new stage.

These signs were discussed in our MumSafe™ Trainer education session with Jackie Tonkin, who reminds us that perimenopause is not something to fear, it’s a transition to understand.

❤️At Fit For 2, we support women conception, preparing for pregnancy and motherhood and beyond with safe, evidence-based exercise that honours every stage of the journey.

Curious if these signs sound like perimenopause for you? DM me to discuss how we can support your health and fitness journey 💖

exercise

10/11/2025

🙌Trying to conceive?

❤️Your body doesn’t need punishment or pressure, it needs support❤️

Gentle, consistent movement can do more than you think. It helps regulate hormones, reduce stress, boost circulation and create a healthy environment for conception, naturally or through IVF.

The key? Moderation.
👉 150 minutes of moderate movement each week
👉 2–3 light to moderate strength sessions
👉 Activities that feel nourishing, not exhausting...like walking, yoga, or Pilates.

When you move gently, you’re telling your body,
“I’m safe. I’m ready.”

👉At Fit For 2, we support women preparing for pregnancy with safe, evidence-based exercise that honours every stage of the journey.

If you’re walking this path and want movement that feels safe, supported, and aligned with where you are right now, send me a DM. Together, we’ll focus on strength that supports your body, not stresses it.

08/11/2025

😴Feeling drained, snappy or like your body never fully relaxed?

You might be over-breathing ...stuck in shallow, chest-level breaths that keep your body in stress mode.

When you breathe slowly into your belly and lengthen your exhale, you’re telling your body: It’s safe to rest.

That small shift can improve your sleep, calm your mind and help your body recover faster.

👉Try this: Breathe in for 4 counts, out for 8 counts. Do it three times before bed or anytime you feel overwhelmed.

You don’t have to guess or go it alone.

This insight comes from one of our past MumSafe™ trainer trainings with Amy Stuth, who shared how simple breathwork can powerfully support recovery, calm and confidence for mums.

❤️At Fit For 2, 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.

07/11/2025

Hey, lovely mamas! 💪 Today, I want to talk about one of my absolute favorite exercises: the bicep curl!

If you're juggling kids or babies, work, and everything in between, it's easy to forget about taking care of yourself. But let me tell you, bicep curls can do wonders not just for your arms but for your overall strength and wellbeing!

First off, bicep curls are fantastic for building upper body strength. As mums, we’re constantly lifting, carrying, and holding our little ones. Strengthening your biceps helps make those daily tasks feel a lot easier and less strenuous. Plus, who doesn’t love the feeling of toned arms? It’s a little boost of confidence that we all deserve!

Moreover, incorporating bicep curls into your routine can enhance your posture. When you're nurturing those tiny humans, you may find yourself slouching or hunching over. By strengthening your biceps and surrounding muscles, you help support a more upright posture, which can alleviate that pesky back pain many of us face.

So, grab those dumbbells and start curling! Whether you're at home or at the gym, make it a part of your routine. Your body will thank you, and you’ll feel empowered to take on whatever motherhood throws your way. ❤️

If your currently not exercising and either pregnant or a mum, come and join us for a trial week. We offer in person classes, live virtual zoom classes and a recording library to do in your own time 💪💪

www.fitfor2.com.au

Call now to connect with business.

06/11/2025

🤰 How does exercise boost your immune system during pregnancy?

During pregnancy, your immune system is naturally suppressed — it’s your body’s way of protecting your baby (since it's technically a "foreign body"). But that comes with a downside... 😷

You’re more vulnerable to:
– Flu
– Common colds
– UTIs
– Respiratory infections

Even minor bugs can hit harder when you're pregnant.

✨ Good news? Exercise can help strengthen your immune response — safely and naturally.
It supports circulation, reduces inflammation, and helps your body fight off illness.

💪 Join us for a Trial Week at www.fitfor2.com.au
and discover safe, pregnancy-specific workouts designed to support your immunity and energy with a Midwife of 20 years and a certified pregnancy and MumSafe fitness coach and educator ❤️

04/11/2025

❤️HOW WE BREATHE CHANGES EVERYTHING ❤️

From our past MumSafe™ training with Amy Stuth, she clarified that the way we breathe shapes how our body feels every day which is super important 🙏

When we breathe through our mouth, we tend to take in too much air.

That might sound like a good thing, but it actually makes oxygen harder for your body to use, leaving you tired or restless even when you’ve done nothing “wrong.”

Breathing through the nose slows everything down.
It keeps oxygen and carbon dioxide in balance, increases nitric oxide (a natural circulation booster) and tells your body, “You’re safe. You can relax.”

✨ Try this: close your mouth and take five gentle breaths through your nose.
Feel your ribs expand, your shoulders drop and your whole system starts to calm.

❤️At Fit For 2, we take a whole-body approach and work alongside trusted practitioners to help our members whether they are trying to conceive, pregnant or a mum to rebuild from the inside out... one breath at a time.

Book a session at www.fitfor2.com.au and see how we can support your journey 💞

Call now to connect with business.

02/11/2025

💪TIPS FOR HEALING ABDOMINAL SEPARATION 💪

🤜SWIPE, SAVE and SHARE

It starts with retraining your transversus abdominis—your body’s natural corset. This deep core muscle needs to work with your pelvic floor and spine stabilizers before you move.

Think twisting in the car to fix your baby’s seatbelt — yep, that’s your core in action. 🍼🚗

To truly heal, your training needs to go beyond crunches and include functional movements that support your everyday life.

At Fit For 2 we work alongside women's health physios to ensure you know how to activate your pelvic floor and transverse abdominal muscles correctly to help heal abdominal separation and make you strong and confident from the inside out as a mum.

With so much lifting, pushing and pulling we do as mums it's important we get the correct guidance and in a safe environment with a MumSafe trainer who specializes in Safe Return to Exercise for mums.

✨ Ready to build a core that actually supports YOU?
💥 Book your trial week now and take the first step toward recovery.

👉 www.fitfor2.com.au