CoachCei

When I look at “my people”, the fact that some of them come from my mum & me fit classes fills me with such pride and love as that is EXACTLY what I aimed to achieve for all my mums ❤️

At mum & me fit, it’s never just about the exercise, it’s about the bonds created; the friendships made; the coffees had whilst breastfeeding or entertaining a toddler.

This girl has worked so damn hard and I’m so grateful to be able to call her a close friend and know that others from my class can also do the same. 🫶🏻

Pregnant?
Need some direction with what exercises you can and can’t do?
Want some information and education on ab separation; why we limit ab exercises in the first trimester; why we tell you to be able to talk through exercises in the third trimester.

All of this and more covered in the pregnancy workshops

Next one is Thursday 1sr August in at 6:00pm

DM me for information or book directly through the booking link in the bio and scroll to prenatal classes

MUM & ME FIT INSPIRATION

Mums, I totally get it. Social media is confusing. Seeing people lose weight through calorie counting and doing 10,000 steps a day and drinking 4 liters of water every 24 hours seems unachievable and therefore “what’s the point”

You’re home with a sleep thief, you’re exhausted, you’re hungry and a packet of chicken just won’t cut it and the last thing you wanna do is get the sling out and go for a walk.

It’s hard and I’m here to make it easier

This mumma has absolutely smashed her weight loss but in a REALISTIC way ❤️

A wholesome day ❤️

Thank you to ❤️

Thank you girls for coming ❤️

MUM & ME FIT INSPIRATION

I absolutely love it when mums come to me with specific issues they want to rectify or something they want to overcome as it means the main goal isn’t weight loss.
Undeniably, through working out and helping them through any issues (like PGP in this case) weight loss will occur but the focus is always on no pain or more movement or better form.

This client has always aimed to focus on filling her cup and making sure she can move well to be able to look after her children to the best of her ability.

Pregnancy workshop 🤰🏽

Second time seeing some of these gorgeous mums to be and this time we really focused on some mobility work to ease any pregnancy aches and pains.

4 of them were in their third trimester so we looked at how to avoid “coning”, how to make sure whilst working out they were always able to talk so as not to raise their heart rate too much and then any adaptations to exercises.

2 of them were in their second trimester so we focused on mobility exercises and I explained how the increase in the hormone relaxin has probably made them feel more supple with their increased energy. We went through any exercises they should now avoid and how to regress exercises without it feeling boring or ineffective.

All in all the morning was a huge success and we’ve already booked in another workout 🏋🏼

If you are pregnant or know of someone who is please tag them in the comments as I thoroughly enjoyed helping these women through an adapted workout and educating them on the changes happening in their bodies now

MUM & ME FIT INSPIRATION

The process and the journey is what determines the result and this could not be more true for this absolute supermum.

A dedicated member of the “no sleep club”, a pro at multitasking whilst breastfeeding and still turns up to mum & me fit to do what she can (between feeds of course) and to be able to vent and chat with other like minded mums.

This mumma has made great friends from the classes and I’m lucky to now call her a friend and business partner, all thanks to her coming along to mum & me fit ❤️❤️

Don’t underestimate the process as that will determine the outcome ☺️😉😉😉

‼️Does your fitness class respect your postpartum body? ‼️

‼️Does your fitness instructor know what exercises are safe for you to do after having had a baby? ‼️

‼️Are they checking what type of birth you had and whether you’re returning too soon to exercise?‼️

These are questions you have to ask yourself IF you are wanting to return to exercise safely after having had a baby 👶🏼

Over the past 7 years I have expanded my knowledge and qualifications regarding women pre and post birth and I will always put a woman’s health and safety first before worrying about how quickly they can lose weight or the amount of people in my class.

A few points for you ‼️

Under 6 months postpartum :

❌ No crunches or sit ups
❌ Don’t work on personal bests in lifts
❌ Don’t ignore pain
❌ Don’t do any high calorie deficit diet, especially if breastfeeding 🤱🏼

Instead focus on :

✅ Functional exercises that help you in mum life
✅ Breathwork and using your diaphragm again
✅ Eating nutritious food that fuels you
✅ Rehabbing your body to reduce leaking, ab separation and any sort of pressure or tightness

For any queries or questions feel free to comment below or send me a message.

My classes run 4 days a week in various locations in Cardiff (see link 🔗 in bio) and I also PT one on one and run mum group pt sessions (next intake September)

I am so excited and honored to be running a workshop helping women understand ab separation (diastasis recti) and how best to manage it, rehab it and exercise safely with it.

During the workshop I will help women understand ab separation and how to check themselves. We will then go through common myths and truths around returning to exercise, focusing on core issues and how to help your core heal post birth.

Workshop is at 10:30am in the Carriage House Hall at for the

Can’t wait to meet you all 🩷

Because our classes aren’t just about exercise 🫶🏻

If you want to meet women who like you, want to find themselves again and have some time guilt free to workout, you’re in the right place 🩷

Link in bio for classes

Thank you to for this beautiful pic of .pala.yoga and

Baby & U Fitness Classes

Timetable :

🔹Mondays 11-11:45am
🔸Wednesdays 10:30-11:15am
🔹Thursdays 11:15-12pm
🔸Fridays 10:15-11am and 11:45-12pm

Link in bio to book onto these classes

👶🏼 Minimum 6-8 weeks postpartum, no maximum age. Any age child welcome 🩷
💰 £7.50-£8 depending on location
💪🏼 Fitness level not required as purpose of the classes is everything from helping you boss mum life cos those car seats are frigging heavy, to helping you get back to your kick ass pre pregnancy fitness level

All new mums will have their ab separation checked and be referred to women’s health physio .at_one if needed 🩷

Thank you so much to for this gorgeous pic of one of my mums little one 😍

See you all soon!

Comment with any questions you may have 😉

This program is all about rehabbing you back to exercise safely and step by step.

Not ready to go back to body pump? A bootcamp scares you at the moment?

Worried about leaking? Ab separation? Weak core? Pressure down below when jumping or hopping? Any or all of the above?? We got you 😉

THIS IS THE COURSE FOR YOU.

You can bring the baby along with you as all sessions are done in a closed private studio environment 😉

Comment below if you would like more info.

Course will be running from the week of the 10th June for 5 weeks

WE MOVE 🩷

Having started these in June 2023 I am now on the 7th installment of MUM GROUP PT.

With 210 women now having completed a 6 week program (some having repeated a few cycles 🙌🏼) I am so excited to meet more of you and plan the next program.

Comment below if you want to be sent all the relevant info and cost for the next MUM GROUP PT 💜

This is quite clearly the “before workout” picture.

The after picture did not make the grid 🤦🏽‍♀️😂

April ❤️

New classes at
New mum pt group program
New collaborations
New ideas

Let’s go 💪🏼

#

My goal has always been to create a community for women who feel alone in their situation. Whether it be due to a miscarriage, or feeling uncomfortable in their “new” mum body, or having intrusive thoughts when battling with mum life.

It so happens that my community is orientated around exercise as that’s what I am passionate about and it’s how I manage to pull women together, but there is so so much more to the community of women that has now grown to over 200 strong 💪🏼

In the mum group pt we often talk about postnatal depression, our disgust at our postpartum bodies, our lack of confidence when it comes to stepping into a gym.
In the baby and u fitness classes we will openly vent and cry about not having slept for days. We curse our partners for being able to walk out of the door leaving us to “cope” and we laugh together at how often we’ve googled yet another baby problem.
In Find your stride, we connect over the sheer horror of needing the toilet when jumping on a bouncy castle or how we avoid intimacy due to pain which we never realized was connected to our pelvic floor function.

Come and join us, whether it be for a walk, a networking event or a class and although I can’t guarantee you a solution straightaway, I can guarantee that you will feel empowered and supported and you may leave feeling lighter; even if just mentally 😉

🔸PRENATAL CLASSES 🔸

🤰🏼Suitable for all trimesters :

Providing no underlying medical conditions that prohibit you from exercising as highlighted by midwife or GP.

📆 Date & Times for May :

Sunday 5th May : 9am
Friday 10th May : 6:30pm
Sunday 19th May : 9am
Friday 25th May : 6:30pm

💰Price :

£8 per class bookable via link in Bio

🏋🏼‍♀️ Level :

All classes will be scaled depending on your trimester and experience

Please fill jn the form linked on my bio if coming along ❤️

Dress code : Disco ball 🪩

My 🌎

9 days of not missing anything ❤️

SEE YOU THERE!

After launching the classes I was absolutely buzzing to be able to get involved with on Saturday 15th June ❤️

This festival literally covers EVERYTHING that is female and the line up is INCREDIBLE!

At only £20 a ticket you get access to all the tents dealing with menopause, cancer, gut health, surviving with different issues and exercise and then for just £5 you can book onto any of the workshops including mine 🙋🏽‍♀️ Yay 🙌🏼

I will be talking about everything to do with exercising post baby along with ab separation, how to check yourself and advice on how best to train post birth.

I CANNOT WAIT FOR THIS 🙌🏼🙌🏼🙌🏼❤️❤️❤️❤️❤️

Follow for all updates and book your tickets now 🩷

My workshop is at 10:30am so feel free to bring babies along 🥰🥰🥰

FACT - 40% of women that train pre pregnancy STOP training whilst pregnant.

WHY? -

1. Medical reasons
2. Peer or family pressure
3. Not sure or not confident what they can or should be doing
4. Have been advised to stop training by a GP or other health professional
5. Feel judged or side eyed when training with a bump
6. Don’t see the point in training

Whatever the reason may be, let me just try and add a little reassurance to some of these reasons.

1. No one knows your body better than you do and we have come a hell of a long way in the last 10 years or since your parents had kids with research to support women training through pregnancy. Don’t be put off by what someone’s opinion may be as what they were told back then was completely different.

2. As long as you’re working within your limits ie. Not driving yourself to breathlessness or running your heart rate too high, you are absolutely fine to do similar training to what you were doing pre pregnancy

3. Ask! If you’re not sure what you can or can’t or should or shouldn’t do just ask a prenatal specialist. I will never charge for someone to ask me questions as I am a massive advocate of women training through pregnancy. 🙌🏼💪🏼

4. There is still “a point” - you will increase your body’s ability to recover quicker and you will probably have a “better” or “more comfortable” pregnancy than if you didn’t. (Not always the case I acknowledge that)

5. If it helps with your mental health or OCD like it did mine; there is definitely a reason to keep training. It made me feel like I was still slightly in control of the changes happening to my body and my moods every day. I was definitely less emotional on the days I trained and I just felt better. Don’t get me wrong, I hated being pregnant - but that’s another post 😉 - but exercise let me think I was keeping my muscle tone and figure to some extent 😂

Throwback to last year : “1 week post birth and I’m about to take my 2 diclofenac tablets to help me sleep without being too sore.

I have small bruises all over my belly where I’ve been injecting myself every day to reduce the risk of blood clots and I have to wear THE most attractive high waist loose pants so that they don’t rub against my dissolvable stitches.

The recovery after a c-section is hard. And my recovery is not bad compared to some so you can only imagine what other women can experience.

Thought of as merely “a method of giving birth” instead of what it is…… major surgery. Incisions are made into the abdomen and uterus in order to allow surgeons to remove a baby, whilst also pushing aside the bladder and intestines. Weeks of only being able to pick up your baby and not being allowed to drive, limit a new mum from being able to fully enjoy her new lifestyle for the first 4-6 weeks.

Although maybe not as “hardcore” as a mum who has gone through hours and hours of contractions through labor, c-sections contain their own challenges and should be respected for what they are.

My 2 c-sections have provided me with the most beautiful children so all the recovery needed is worth it” ❤️

♦️Nutrition post birth ♦️

If you want to know how to work out your calories, here is the easy calculation. If you want any advice on this though please ask away or DM me.

Understand that the number is based off 2 variables that can change A LOT post baby.

1. Your activity levels. Post baby they are probably lower than what you were doing previous to having kids and this will change the more you venture out so make sure you re calculate your number every 4 weeks, especially if doing this less than 9 months post birth.

2. Your weight. As women our weight fluctuates daily (and even by up to 2kgs during the day! Yea I know it’s s**t isn’t it!), so, please make sure you recalculate your calories every 4 weeks (again especially if doing this less than 9 months post birth)

So here are the numbers and I’ll give an example.

Your weight in kg’s X 22
That gives you your BMR (basal metabolic rate) your BMR is the number of calories your body burns without you doing anything other than breathing, sleeping, etc.

So my BMR for example is 78 X 22 = 1,716

Then you multiply that number by your activity levels. To keep this easy I normally use steps as an easy measurement.

1.1 = up to 3,000 steps a day on average
1.2 = up to 5,000 steps a day on average
1.3 = up to 7,500 steps a day on average
1.4 = up to 10,000 steps a day on average
1.5 = more than 10,000 steps a day on average

Other measurements are used like how often and how hard you train but at this point post birth it’s probably not the best one to use 🤪

So multiply your BMR X your current activity level

For example mine is 1,716 x 1.3 = 2,230

That will give me my MAINTENANCE CALORIES
Which basically stands for the amount of calories you could eat without putting on or losing any weight IF (and this is the important bit) IF your activity levels do not change.

If you want to lose weight you just need to be eating less than your maintenance calories and keep your activity levels the same or up them.

Does that make sense?

I will go into this in more detail in a reel or video but hopefully I haven’t made it too confusing

*I will always chat this through 1 to 1 with my postpartum clients

Still buzzing over the most amazing event run by local mums for mums from all over south wales.

We met mums from Cardiff, Cwmbran, Newport and the Valleys and it was an absolute privilege to share the day with the talented .and.boo2021 and selling their beautiful bracelets and prints

Then alongside and .antenatal who’s services are all aimed at pregnant women and mums and they had so many sign up it was so lush to see 🩷🩷

Thank you to Kath and Heidi for hosting such a great day. Your shop is stunning and I’m so excited for the next baby event 😍

And not forgetting for bringing in the Chanel no5 cocktails 🤤 If you haven’t tried them yet where have u been?!

A day of mums supporting mums and I’m here for it 🙌🏼

NEW CLASS ALERT ‼️

Due to classes being full I have decided to add another location 😍

Come along and find your identity after having had a baby.

All classes led by myself, a mum of two and pre and postnatal personal trainer. 🩷

No fitness level required but highly recommended is a postnatal assessment with

Tuesday will always be my favorite day with my favorite coffee date 🩷

Not everyday gym kit… 🖤🪩

World book day 2024

For some mums it goes something like this :

“Must not forget world book day this year as last year it was horrific”

2 weeks before world book day “starts looking in supermarkets for cheap outfits but surely it’s too early to buy one”

11pm night before world book day “does Amazon prime deliver before 9am?” No! Frantically texts primary school WhatsApp group to ask if anyone has a spare outfit. No! Sends husband to 24 hour tesco to get outfits for both kids. “Uses eyeliner to draw on whiskers and nose”

“Nailed it”

*must remember to do better next year”

💐MOTHER’S DAY GIVEAWAY 💐

Thanks to the amazing women I work alongside I am excited to announce this incredible giveaway worth over £300 for two of you gorgeous mommas.

One lucky winner will win all 4 prizes which includes :

🩷 An adult and child ticket to one of amazing Easter parties
💜 A hydrofacial from worth £100
🩵 A essential pack including a deluxe water bottle, cap and tote
❤️ A month of mum and baby fitness classes or a slot on the next mum group pt program with

The second prize will include :

💛 Another adult and child ticket for Easter parties
💚 A breastfeeding hoody from the incredible
🧡 Another space on either a month block of mum and baby fitness classes or on the group pt program with

T’s & C’s :

1. You MUST be following all the accounts giving away a prize







2. You MUST tag a mum friend in the comments who you believe also deserves these prizes. Every separate tag is an extra entry

3. For an extra entry share and tag in your story

4. Giveaway ends on Sunday 10th Midday! Winners will be announced that same evening 😍💐🩷

Good luck mummas 💞