Mamas on the Move Foundations WEDNESDAYS UPPER HUTT (9.15am - 10.15am)

Mamas on the Move Foundations is a 5 week course designed to support you with your return to exercise postpartum. We provide a supportive space where you will connect with other Mums, carve out some time for yourself (we know that can be difficult), have fun, go at a pace that works for you and be guided by a pre and postnatal certified trainer! Our 5 week course includes a weekly face to face session and access to a weekly at home video workout. 

Who will be guiding you through your Mamas on the Move sessions? 

My name is Tash and I created Mamas on the Move. I am a Mum to 3 little ones, Bailey is 6 years old, Peter is 4 years old and James is 1. During my first pregnancy I qualified as a Personal Trainer and then went on to qualify as a pre and postnatal exercise coach. This is an area of health and fitness that I am really passionate about. I think there is so much more that can be done to support Mums and Mums to be, to be active during pregnancy and postpartum. Mamas on the Move is one piece of the puzzle for a bigger vision I have, at the core of which is my hope that Mums feel better supported and more informed to stay active and healthy during this stage of life.

Katrina is our other Pre and Postnatal Health High trainer who leads the Mamas on the Move sessions. Katrina is Mum to three children. She has been around fitness, sport and exercise most of her life. In addition to being a qualified yoga instructor, she is a qualified personal trainer and is in the process of completing her pre and postnatal certification in coaching. Katrina is caring, supportive and has a thorough understanding of what returning to exercise after having little ones involves!

Katrina will be leading our Upper Hutt sessions.

Connect with other Mums, be active in a safe and effective way and have fun!

Mamas on the Move sessions are designed in a way that you will CONNECT with other Mamas, be ACTIVE in a safe and effective way, have lots of FUN and be supported every step of the way! Being a Mum to 3 small children, I know that exercising with little ones can be a real challenge. 

This is a class where you can bring your little one(s) along with you and 'The Spot' is a great space for this! If you have a baby and a toddler/preschooler it’s no problem to bring more than one little one along. There's space for little ones to move around, there are toys available, places to feed and high chairs for little ones at that stage. We also have the amazing Lilly in sessions, who will be on hand to help with the little ones. 

Mamas on the Move Foundations runs during School Term time in 5 week blocks. We break in line with the school holidays. 

Mamas on the Move FOUNDATIONS is aimed at Mums who are wanting to make a start with their return to exercise. This class is suitable from around 6 weeks postpartum. 

What to expect in your Foundations session?

**'EDU-CHATS - We start the session with a bitesize educational chat. These chats cover all things postnatal...pelvic floor, abdominal separation (aka diastasis), goal setting and time frames around what you might be able to do and when. During these chats we separate the myths from the facts, looking at what the evidence actually says!

**BREATH WORK- develop an awareness of how you breathe, how your breath connects to your pelvic floor, and strategies to use your breath more effectively when moving in different ways.

**CORE & PELVIC FLOOR- rehabbing this area of the body is super important in the postnatal period. We will explore how to find your pelvic floor - how to contract and relax, why there's so much more to the floor than just kegels! We will work through a range of movements that help you to redevelop awareness of your 'core' and gradually strengthen this area of the body.  

**FUNCTIONAL MOVEMENTS - the demands of life and motherhood are such that we need to be able to move our bodies in a whole range of ways. We will focus on moving well in a variety of ways to help you meet this demand with strength

**LIMITED SPACES - A small class size (capped at 10 - 12 Mums, dependent on a few factors) means that you get lots of individualised support, encouragement and guidance.

**FOLLOW UP VIDEO - As part of the Foundations class, after each session you will receive a 20-30 minute pre recorded video session. This is done in a 'move alongside me style' i.e. I will be there taking you through the session every step of the way. 

How to use the follow up videos?

If you miss a face to face session, the follow up video means you have your pre recorded workouts to do at home. Some Mums like to have this second session which they can slot into their week and complete in addition to their face to face session  (if you want to! This is not an expectation at all, just an option). The video sessions will consolidate what we work on in our face to face sessions and also introduce new movements.

Fees for sessions

The cost for the 5 week course is $125. It is a different workout on the Wednesday and the Friday so some Mums choose to register for both days (the cost is then $250)

What happens if I miss a session? 

As mentioned above, you have access to the online videos. You are also very welcome to come along to a session that is not on your usual day i.e. if you register for Wednesdays but miss your Wednesday session, you are welcome to come along on the Friday!

What happens once I complete the Foundations Class

This really depends on where you are at with your postpartum journey. Everyone is an individual with a unique set of circumstances. Depending on a range of factors, Mums tend to complete the Foundations course 2 times before progressing onto Evolve. Some Mums are already further along when they start Foundations and may only complete Foundations once before progressing. 

When the Mamas on the Move sessions no longer suit i.e. because you are going back to work/have other commitments etc, my Bootcamps are another great option!