Bumps and Squats

Bumps and Squats Pregnancy fitness center

Book your Demo today!
06/12/2023

Book your Demo today!

26/05/2021

Come and join our Pre Natal Classes! 👶

Join now and receive 20% off!

Winter Special Mei - June🤑

DM me for more info : 071 850 8570 / studio.dhf@gmail.com

20/01/2021

Book your Demo session Today!

Group Training or Personal Training?

For more info go visit our website: www.dhfstudio.com

Let me know if you are interested...
12/01/2021

Let me know if you are interested...

Don't be a victim...Our first self-defense course starting 12 September'20 -12h30 -Rape with Gary LewisLet's start empow...
05/09/2020

Don't be a victim...

Our first self-defense course starting 12 September'20 -12h30
-Rape with Gary Lewis

Let's start empowering women

Book your spot or find out more 071 330 7874

Last chance to join! Let's go summer!!! 🌞🏋🏼‍♂️🏝🤽‍♀️
27/08/2020

Last chance to join!

Let's go summer!!! 🌞🏋🏼‍♂️🏝🤽‍♀️

Need some inspiration to start your healthy body journey?Check out these inspiring mothers working on keeping their body...
24/08/2020

Need some inspiration to start your healthy body journey?

Check out these inspiring mothers working on keeping their bodys fit and healthy during and after pregnancy. What an inspiration!!

Tag us in your body transformation post birth pics...let's cheer 👏🏼 for everyone working on health and fitness post birth.

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@ DHFstudio

You are perfect!!
23/08/2020

You are perfect!!

Sticky Chicken and Green Beans 🥣Who else love the combo of protein and veggies especially green vegetables like green be...
19/08/2020

Sticky Chicken and Green Beans 🥣

Who else love the combo of protein and veggies especially green vegetables like green beans or broccoli...?
Who else loves making quick healthy (and weight loss enhancing) family food...?

Check out this amazingly tasty (and healthy btw) chicken and green bean recipe below and tag a friend who also would love to try this!

🤎 Breastfeeding...? Make sure your baby is already past the 16 week age mark before you introduce green beans.

Ingredients:
• 4 tablespoons Hoisin sauce
• 2 tablespoons Japanese soy sauce
• 1 tablespoon sesame oil
• 2 tablespoons water
• 1 tablespoon vegetable oil
• 600g skinned b***d chicken thighs, thinly sliced across the grain of the meat
• 4 cloves garlic, thinly sliced
• a large mild chilli, thinly sliced
• pinch of chilli flakes
• 350g green beans, stalk ends cut off
• coriander sprigs for serving
• steamed Jasmine rice for serving
🤎 If you are focused on losing weight only have the rice during lunch time, no rice for chicken and green bean dinner.

Put the Hoisin sauce, soy sauce, sesame oil and water into a small bowl and mix well. Reserve.

Heat the oil in a wok over high heat, add the chicken and stir fry 1 minute.

Add the garlic, chilli, chilli flakes and beans and stir fry 3 minutes.

Add the Hoisin mixture and stir fry 1-2 minutes or until sticky being careful it doesn’t burn.

Serve on rice with coriander sprinkled on top.

Serves 4.

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One last winter pic....🥶Are you ready fr summer? I know I can't wait to feel the warm summer sun on my skin ☀️Yah for sp...
18/08/2020

One last winter pic....🥶

Are you ready fr summer? I know I can't wait to feel the warm summer sun on my skin ☀️

Yah for spring and then SUMMER...!!

We are running a 3 month "get your body ready for summer" challenge...need more info? Send me a Whatsapp 071 330 7874
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Yes, you've read right...! You should not be ashamed if you want your body back after pregnancy. And it's also not cool ...
18/08/2020

Yes, you've read right...! You should not be ashamed if you want your body back after pregnancy. And it's also not cool to make a mom feel selfish or shallow if she wants to work towards a physical goal.

But, at the same time let's keep our minds focused on what is a healthy and realistic target to work for.

Our most important goal should be to stay healthy and sharp, to be a mother is TOTALLY AMAZING so let's stick to having a healthy body and mind to support our families.

Whatever your goals and however you feel, let's not judge each other...we are all doing the best we can!

In terms of post natal body goals, it's really important to take in consideration the physical changes your body goes through during pregnancy, delivering and post natal. It's truly a miracle what our bodies are capable of doing!

So, if you are looking for a program to help you with your goals, we would love to help! We have several programs to choose from. In studio, online or virtual training and meal programs. All safety first! (Breastfeeding & pregnancy safe)

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To be Healthy and Fit is a lifestyle and NOT a number on the scale...let's not get caught up in a world full of judgemen...
17/08/2020

To be Healthy and Fit is a lifestyle and NOT a number on the scale...let's not get caught up in a world full of judgements and anxiety over looks and body composition.

My wish for every Post Natal Body is to become healthy, strong and fit without having the pressure of doing all of this within one month post partum.

@ DHFstudio

Address

858 St Bernard Drive Garsfontein
Pretoria
0081

Opening Hours

Monday 05:00 - 20:00
Tuesday 05:00 - 20:00
Wednesday 05:00 - 20:00
Thursday 05:00 - 20:00
Friday 05:00 - 20:00
Saturday 08:00 - 09:00

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Pre-natal and post-natal exercise for mothers

Bumps & Squats hosts fitness classes specially for prenatal and postnatal mothers. These fun classes offer the perfect balance between cardio and strength training, keeping the safety of you and your baby in mind at all times.

We offer classes in studio (Garsfontein -Pretoria) and remote online live classes. Classes include cardio (dance, kickboxing, etc.), muscle conditioning (equipment like light weights, elastic bands, gym balls and Pilates rings) and Post Natal Pilates. Different time slots will ensure convenience to everyone. Please email us to find out more about our class rates and schedules.

Jacomari Engelbrecht is the owner and creator of Bumps & Squats and DHF Studio. She is the leader of all the above mentioned classes. She holds a 3 year Human Movement Science degree and also a Honors degree in Kinderkinetics. Specializing in baby and child gross motor development. Health, development and fitness through movement. “My life goal will always be to create a love for movement”. She therefore understands the importance of preparing the body for, not only birth, but also the full term of pregnancy. Post Natal - bring your body back to shape - meal and exercise plans also available at Bumps and Squats.

In natural birth or c-section, the body (and baby) has to endure a lot. Us women are strong like that! So no need to worry. Even so, good preparation and strengthening of the right muscles will help your body through pregnancy and birth, irrespective of the birth method.