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Gemma Gold | Pre & Postnatal Exercise

@kindredstrengthmums

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Pregnancy, Postpartum and Beyond
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A little check-in for the mums who are usually the ones doing the checking in. 🤎

How are you actually doing?

Not just whether you've got everyone fed, dressed and where they need to be.

How are you feeling?
How is your body feeling?
What do you need today?

And sometimes the answer really is rest.

Sometimes it’s asking for help.
Sometimes it’s modifying your workout.
And sometimes… you know what?

You just need to get up and do the thing.

Listening to your body doesn't mean always taking the easy option. It means learning to recognise what you actually need and having the confidence to respond to it.

Pregnancy and motherhood can change what our bodies need from day to day. That doesn't mean we stop moving or stop challenging ourselves. It means we learn to adapt, keep showing up and trust ourselves a little more.

Because getting stronger isn't just about what you can lift.

It's also about knowing when to push, when to pull back, and when you need a little accountability to get moving.

That's the kind of strength I want Kindred Strength to be about.

If that sounds like something you'd like to be part of, DM me “KINDRED” and I'll let you know when we're ready to launch. 🤎 by @kindredstrengthmums

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22 days ago

What does a healthy day actually look like?

Australia's new 24-hour movement guidelines don't just give you an exercise target. They look at how you move, sit and sleep from the moment you wake up to the moment you go to bed.

The best part? It doesn't have to happen all at once. A walk with the pram, playing on the floor with the kids and taking the stairs all count.

Swipe through the day, save this for later, and pick one thing to nudge this week.

Which slide is your biggest challenge right now?

Drop a comment 👇

#fitmum #postnatalfitness #womenshealth by @kindredstrengthmums

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24 days ago

“Wait, aren’t you pregnant? Why are you still going to the gym?”

I’ve been asked this a few times and honestly, it’s a really common misconception.

Pregnancy doesn’t mean you need to stop moving. There are just a few important changes to be aware of as your pregnancy progresses.

The foundations of movement stay much the same.

So, what actually changes, and what doesn’t? 👇🏼

01. First, what stays the same

The foundations barely move: be active on most days, aim for around 30 minutes of moderate activity as your baseline, strength work on at least two days and break up long stretches of sitting.

Pregnancy isn't a signal to suddenly do far less.

02. Difference 1 — Pelvic floor every day

Pregnancy adds a daily pelvic floor practice, the muscle group at the base of your core that supports your bladder, bowel and uterus. Training it before and during pregnancy, then restarting as soon as you can after birth, protects you now and later. And if you can get proper guidance from an allied health professional.

03. Difference 2 — Let the talk test guide you

Your effort doesn't have to be vigorous to count. Use the talk test, if you can still hold a conversation you're working at a moderate level, which is where most of your pregnancy movement can happily sit.

04. Difference 3 — Off your back after 28 weeks

From around 28 weeks, swap exercises lying flat on your back for the same movement with your upper body tilted to about 45 degrees or lying on your side. We'll spend a whole week on the why behind this one later in the month.

05. Difference 4 — Sidestep a few activities

A short list to steer around: anything with a high risk of falling or collision, big pressure changes like scuba diving and be aware of pressure during heavy lifting. Almost everything else has a pregnancy-friendly version.

06. Difference 5 — Know your warning signs

Learn the signals that mean stop and check in with your health professional, things like chest pain, dizziness that doesn't settle with rest, vaginal bleeding or regular painful contractions. Knowing them lets you move with confidence rather than worry.

Keep moving in a way that feels right for your body!🤍 by @kindredstrengthmums

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a month ago

Move more, sit less, sleep more.

Australia's new movement guidelines finally look at your whole day as one connected picture, not three separate boxes to tick.

The basics in pregnancy:
→ 2.5–5 hours of moderate movement a week (you can still chat)
→ Strength training 2+ days a week
→ Pelvic floor exercises every day
→ Break up long stretches of sitting

You're probably already doing more than you give yourself credit for. The school run, playing on the floor and pushing the pram all count. It's your whole day that matters.

Which one's hardest for you right now? Tell me below.

#fitness #pregnancy #postpartumfitness by @kindredstrengthmums

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a month ago

Labour isn't one long event. It's three stages, and they each feel completely different.

The first is the longest by a mile, and most of it happens well before anyone tells you to push. The second is the part everyone pictures... but it's the shortest.

The third is the one nobody mentions, after you've already met your baby.

Knowing which stage you're in is the difference between "something's wrong" and "this is exactly how it's meant to go."

#mumsafe #firsttimemum #birth by @kindredstrengthmums

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a month ago

I nodded my way through most of my first pregnancy...

Half the words I heard in appointments I didn't actually understand, and once I'd heard them a few times it felt too late to ask.

None of it is complicated. It's just rarely explained to first time mums.

So here are 5 terms your midwife will use that you should know!

Send it to your pregnant friends! 🤍

#pregnancy #firsttimemum #birth #mumsafe by @kindredstrengthmums

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a month ago

I spent years waiting for the "good week"...

The one where the kids sleep, the house is sorted and I've got a clear hour. It never really came, so I did nothing for a long time.

What actually changed it was ten minutes I didn't think counted.

Today's Women's Health Week theme is movement, so here's what actually works when the day's already full.

Save it and pick your ten minutes. 🤍

#womenshealthweek #motherhood #mumsafe by @kindredstrengthmums

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a month ago

Incredible weekend with some even more incredible people 🥰 so looking forward to seeing what we can all achieve in this space #mumsafe #safereturntoexercise by @kindredstrengthmums

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2 months ago

A little bit of my own breastfeeding story 🤍
After breastfeeding both of my babies — and getting ready to do it all again later this year — I’ve learnt that those first few weeks can be a real adjustment.
Both my babies took to breastfeeding really well, but there was still the engorgement, sore nipples, figuring out comfortable positions, and wondering “am I actually doing this right?”
There’s so much we can learn from each other’s experiences, and sometimes it’s the small practical things that make those early weeks a little easier.
Swipe through for a few things I wish I’d known the first time around.
And above all, every feeding journey looks different. There’s no one right way to do it. 🤍
If you’re a mum in the thick of it, I hope you feel supported.
Follow along and join the Kindred Strength community.
#KindredStrength #WorldBreastfeedingWeek by @kindredstrengthmums

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2 months ago

#worldbreastfeedingweek by @kindredstrengthmums

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2 months ago

World Breastfeeding Week 🤍
Breastfeeding can be beautiful, challenging, exhausting, rewarding — sometimes all in the same day!
This week is a reminder of the importance of creating the right support around mums, so they can make the choices that work for themselves and their babies.
At Kindred Strength, community and support are a big part of what we’re about — through every stage of motherhood.
1–7 August | World Breastfeeding Week
#WorldBreastfeedingWeek #KindredStrength by @kindredstrengthmums

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2 months ago