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Dalmie | Strength Coach

@dalmie.fitventures

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🤍 Pre & Postnatal Fitness Specialist
🏋🏼‍♀️ Helping women build strength before, during & after pregnancy
📚 NSCA-CPT | RKC Instructor

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Women can do it all ✨ by @dalmie.fitventures

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2 days ago

I know it might look like I’m back to my pre-pregnancy body but I am faaaaar from it and I’m still learning to love this new body and I’m practicing giving myself grace but also allowing myself to take time and accept who this new person is.The best way to deal with this is wearing clothes that work for my body right now a instead of trying to squeeze myself into my old jeans.Comment SHOP below to receive a DM with the link to this post on my LTK ⬇ https://liketk.it/6iZdP by @dalmie.fitventures

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4 days ago

Recovery wasn’t about getting my abs back.It was about rebuilding a body that could keep up with motherhood.These 5 things made the biggest difference for me. 🤍 by @dalmie.fitventures

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5 days ago

Maybe mama needs to stop measuring her days by productivity . . . When my baby measures them by my presence 🤍🥺 by @dalmie.fitventures

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9 days ago

Looking back, these are some of my favourite workouts.Not because they were my strongest.Not because I hit PBs.But because they remind me that movement doesn’t have to be perfect to be worthwhile.Some days Dominik napped.Some days he wanted feeding.Some days he only wanted to be held.Instead of waiting for the perfect conditions, I learnt to adapt.Sometimes that meant shortening the session.Sometimes it meant holding him between sets.And sometimes… it meant squatting with him in my arms.Those early postpartum workouts weren’t about chasing my old fitness. They were about rebuilding strength while learning how to be a mum at the same time.Looking back now, I wouldn’t change them for the world. 🤍 by @dalmie.fitventures

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10 days ago

One of the biggest surprises after my emergency C-section wasn’t the surgery itself… it was how little guidance I felt I had once I got home.I was told what not to do, but I wasn’t really told how to safely rebuild my strength or return to exercise.Recently, I joined a C-section Coffee Club ( thanks to @mummymotwarwickshire & @sarahallenreading.massage) and honestly, that one session probably taught me more about C-section recovery and aftercare than I’d learned in the months since my emergency C-section.Things like scar mobilisation, recovery timelines, what to expect, and why rebuilding gradually actually matters.It made me realise just how many women are left trying to piece this information together themselves.A C-section is major abdominal surgery, yet many mums still find themselves searching Google, scrolling social media, or relying on other mums to answer the questions they have once they’re home.I know not everyone’s experience is the same, but I do think every woman deserves access to clear, evidence-based guidance after a C-section, not just the women who know where to look.That’s one of the reasons I’ve become so passionate about learning more myself and sharing what I can along the way. by @dalmie.fitventures

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12 days ago

What goes through my mind when I’m split squatting 💪🏼There’s always a lot to think of and I like to tick each of these cues off ✔️ by @dalmie.fitventures

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15 days ago

If you ever wondered if exercise was beneficial during pregnancy, the answer is YES!Obviously if you have any contraindications, please consult with your midwife or doctor but otherwise it is safe to continue or even start exercising during pregnancy. Your future self will thank you. by @dalmie.fitventures

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18 days ago

One of the biggest misconceptions about diastasis recti is that recovery is only about closing the gap.While improvements in inter-recti distance can absolutely be part of recovery, they’re only one piece of the puzzle.I also wanted a core that could:• Manage pressure• Create tension• Support me while lifting my baby• Help me return to strength training with confidenceThat’s why my rehab progressed from breathing → stability → strength → progressive loading.Yes, your core needs progressive overload as well, it is a muscle at the end of the day! by @dalmie.fitventures

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18 days ago

Posting this a week later but 31 has been my best birthday yet with the best birthday present I could have ever wished for 🩵Also our first trip as a 3 to the Lake District was a success 🫶🏼 here’s to more roadtrips and adventures with our new third wheel. by @dalmie.fitventures

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20 days ago

The best view 🫶🏼 by @dalmie.fitventures

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21 days ago

Your postpartum core is capable of so much more than endless breathing exercises.Breathwork is where I started—but it wasn’t where I stayed.As I became stronger and more confident after my C-section, I gradually progressed my exercises to challenge my core in different ways:✔️ breathing✔️ anti-rotation✔️ pelvic stability✔️ single-leg control✔️ functional strengthHere are 10 exercises that have been a big part of my own postpartum rebuild:• Quadruped 360 breathing• Single-arm front rack marches• Single-leg glute bridge• Pallof press• Bear plank lift + adductor squeeze• Cable bird dog• Staggered stance cable lift• Modified adductor lift• Hip-elevated deadbug• Hooklying march + band pulloverEvery postpartum journey is different, so let your symptoms, recovery and confidence guide your progression. These are the movements that worked well for my recovery and may not be appropriate for everyone at the same stage.Save this reel for your next core session and let me know which exercise is your favourite! 🤍 by @dalmie.fitventures

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23 days ago