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Jen de Mel | Women’s Strength & Pre/Postnatal Coaching Dubai

@jen_de_mel

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Pre & postnatal strength specialist
Rebuild core foundations, lift & get stronger
Personalised coaching | Dubai & online
Co-founder @core.within

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Mums can get stuck in one of two places after having a baby.

The “just do your pelvic floor exercises” camp and then they’re never shown what comes next.
Others are thrown straight back into workouts they’re not ready for.

This latter was my experience. It was really demotivating to be put through such a tough workout full of “I can’t” and then spent the best part of a week in very painful muscle recovery all the while surviving on very little sleep. This was in fact one of the main reasons I decided that mums need better than this and focussed on doing just that!

The best way to build back up is through progression:
1️⃣ First you rebuild your foundations: breath, core, pelvic floor and how you manage pressure.
2️⃣ Then you build confidence and control.
3️⃣ Then you lift, build muscle and get properly strong.
4️⃣ And eventually you know how to train your own body without needing someone to tell you what to do. Empowered and back in control of your body ✨

Rehab is a starting point. It’s not where your training has to end.

Wherever you are right now, whether that’s 6 weeks or 6 years postpartum, there’s a right next step for you.

Save this for when you’re wondering what comes next 🧡

DM me STRONG to enquire about coaching, in Dubai or online.

#postpartumstrength #postnatalfitness #dubaifitness #womenwholift dubaimums by @jen_de_mel

When your core isn’t working as it should, it doesn’t just affect your workouts. It affects your life.

Pooja knew something wasn’t right, but despite months of trying to “fix it” with an online program, nothing changed. What’s more, was she was unknowingly making it worse.

After 9 months, she realised her exercises were not working and found my 1:1 coaching here in Dubai.

So we started with the foundation; her breath, her nervous system, her deep core.

This wasn’t about “fixing her abs.”
It was about giving her her life back.
Her identity back.
The version of her who doesn’t hold back.

1:1 is high-level, tailored support for the woman who is ready to reclaim strength, confidence, and control over her body and her life.

You don’t need another guesswork program.
You need someone who knows exactly how to guide you back to a body that feels strong, dependable, and deeply yours again.

Drop “STRONG” in the comments or send me a DM to apply.

#DiastasisRectiExerciseDubai #CoreStrengthDubai #PostnatalStrength #DubaiPostnatalFitness #DiastasisFitnessCoach by @jen_de_mel

Lifting your toddler, carrying the shopping, going for a run, all without leaking.

That’s not small. That’s your core working with you again.

These are wins worth celebrating. They’re a sign you’re ready for what comes next ✨

DM me STRONG if you want help getting there 🧡

#postpartumstrength #postnatalfitness #dubaimums #strengthtraining by @jen_de_mel

I love those moments when you can literally see the penny drop! 💡

Today was all about repatterning breathing, from bracing to recruiting muscles differently and building awareness. It’s so satisfying seeing a client figure it out and “get it” in real time.

I’m constantly inspired by my clients’ willingness to slow down, be patient and take the time to uncover old patterns and relearn new ways of moving and breathing.

It’s not always about getting stronger, but learning how you’re using the strength you already have in a more effective way ❤️

#dubaimums #postpartumfitness #diastasisrecti #corerecovery #strongcorestrongmum by @jen_de_mel

Meet Jen and Stephanie, the co-founders and coaches behind Core Within.

We created Core Within to help women build strength from within through pregnancy, postnatal recovery, motherhood and every season after.

Our approach is breath-led, compassionate and progressive. We begin with the foundations: breath, deep core, pelvic floor and movement quality. From there, we build strength you can trust - strength that supports you when lifting your child, returning to sport or simply moving through your day feeling steady, capable and at home in your body.

Jen has been coaching women since 2013 and brings specialist knowledge across pre and postnatal strength, core recovery, diastasis recti and breathing mechanics. Her qualifications include: CES Core Exercise Specialist, Certified Trainer for Diastasis Recti and the Postpartum Core, Oxygen Advantage Certified Instructor and is a SOMA Breathwork Instructor in Training

Stephanie is a qualified personal trainer and pre and postnatal specialist. Her coaching is shaped by her background as a competitive athlete and her own experience of pregnancy, postnatal recovery and motherhood. She helps women build confidence, resilience and trust in their bodies through thoughtful, progressive strength training.

Together, we coach with compassion and deep respect for the body you are in today.

That means quality over quantity, exhaling on effort, options for every body and no pressure to keep up. It may also mean holding a baby, adapting the plan, laughing between sets or reminding you that rest counts.

Move with intention. Rebuild with care. Feel steady, capable and at home in your body again.

Come as you are. We’ll meet you there.

Our small-group classes are capped at eight women and take place at Jumeirah Golf Estates. We also offer private personal training with Jen and Stephanie.

Visit the website in our bio to explore our classes and find the right place to begin.

#PreAndPostnatalFitness #PrenatalFitnessDubai #PostnatalFitnessDubai #PelvicFloorHealth #DubaiMums by @jen_de_mel

Which hand moved?

If it was your chest, welcome to the majority.

Most women, especially postpartum women, are breathing in their upper chest. Right now, with everything unfolding around us, that makes complete sense.

When the world outside feels uncertain, your nervous system responds first. Your breath adapts to match your threat level, and chest breathing becomes the default. Your body’s way of staying ready.

But here’s what that costs you: chest breathing keeps your nervous system in a low-level state of alert. It’s your body whispering “something might be wrong” on a loop. All day. When that whisper is already coming from outside, the last thing you need is your own breath amplifying it.

Belly breathing, where your diaphragm descends and your belly expands on the inhale, is what signals safety to your nervous system. It’s one of the few things right now that is fully within your control.

It’s also what creates the pressure system that supports your deep core and pelvic floor from the inside out.

Your breathing pattern.
Your core.
Your pelvic floor.
Your nervous system.
Your sense of calm.
It’s all connected.

You can’t control what’s happening out there. But you can give your body a moment of safe.

That’s where we always start - breath, connection, and understanding how your system is actually functioning. Before loading it with more.

Save this. Try the hand check tonight. 💛 by @jen_de_mel

You’re a year (maybe two) postpartum. You’ve been cleared for exercise. You’ve done the exercises. And you still feel like your core is... absent. Like it’s not switching on properly.

Can I tell you something that might change how you’re thinking about this?

Your core isn’t broken. It doesn’t need more work.

It needs its foundation back.

Your deep core is the system that holds you together from the inside and it runs on breath. Specifically, on something called intra-abdominal pressure.

Think of it as a canister: your diaphragm (breathing muscle) at the top, your pelvic floor at the bottom, your deep abdominals wrapping around like a corset. When you breathe well, that canister pressurises correctly and your core has the support it needs to function.

But pregnancy changes your breathing patterns. Postpartum stress changes them further.

When you’re back at the gym, you may be breathing in a way that means your core can’t do its job, before you even start the movement.

No amount of planks fixes that.

But your breathing pattern does.

This is the first thing I address with every single client. And it changes everything from function to aesthetics to nervous system.

💾 Save this if it made something click. ✨ by @jen_de_mel

Happy International Women’s Day ✨

To every women showing up for herself - we see you 🫶🏻 #internationalwomensday by @jen_de_mel

Even a few cycles can significantly lower your heart rate and reduce panic.

Stay Safe Strong Mamas 🫶✨

Share this with someone who needs it 🧡 by @jen_de_mel

Presence over perfection.

Swipe for a few moments from Wednesday’s launch. In our Strong Mama sessions, we aren’t just “working out.” We are reconnecting with our bodies, finding our core (literally and figuratively), and building a foundation that lasts.

If you’re ready to find your strength again in a space designed just for you, we’d love to have you. Click the link in our bio to see our upcoming schedule.

#DubaiMums #Dubai #JumeirahGolfEstates #StrongMama by @jen_de_mel

We opened the doors to our very first Strong Mama class this morning, and the energy was everything we hoped for—and more. It wasn’t just about the movement; it was about the shared intention to rebuild from the inside out.

To the mamas who joined us: thank you for trusting us with your journey. We are so proud to hold this space for you.

This is just the start of something special. 🤍

#DubaiMums #DubaiFitness #JumeirahGolfEstates by @jen_de_mel

During pregnancy and postpartum, your abdominal wall stretched. Your pelvic floor adapted. Your nervous system shifted.

But what we don’t talk about enough is that perimenopause brings changes too, and hormones impact your pelvic floor all over again. Core and pelvic floor strength isn’t just for the early postpartum weeks. It’s something we maintain and support for life.

Once postpartum, always postpartum. by @jen_de_mel