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Prenatal & Postnatal Fitness

@themumbodpt

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🙋🏻‍♀️ Sophia Williams
I Specialise in pre/postnatal exercise
📍Private studio in Hoole Chester
💪 Free workouts on YouTube

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Mum & Baby Exercise Class 💪👶
Train with your baby by your side while rebuilding your core, pelvic floor, and full-body strength.

This class is designed for postnatal recovery and confidence. We focus on safe, progressive strength training so you can feel strong, supported, and in control of your body again.

📍 The Old Chapel, Hoole, Chester CH2 3DL
📅 Wednesdays 9.30 AM & 11. AM
🗓 Fridays 11 AM

https://www.themumbodpt.com/book-online

#mumandbabyclasses #postnatalworkout #chestermums #hoole taken in Hoole by @themumbodpt

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6 months ago

I’ve opened my own private studio, and I’m so excited to finally share it with you.
This space is just for you. No crowds. No judgement. No feeling like you’re in the way.

You get 1:1 support, tailored to exactly what you need—whether you’re pregnant, postpartum, rehabbing, rebuilding strength, or stepping back into movement after a long break. If big gyms feel intimidating, you’ll feel at home here. And if you need to bring your baby, that’s absolutely welcome.

Your sessions focus on strength, confidence, and feeling good in your body again. Everything is personalised. Everything is done with care.

You’ll find the studio at:

The Old Chapel
Housesteads Drive
Hoole
CH2 3DL

It’s easy to access and has been created with women’s comfort and privacy in mind.

If you want support through pregnancy, postpartum, or simply a space to focus on yourself, send me a message. I’d love to work with you.

Sophia ❤️ by @themumbodpt

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10 months ago

PSA 📣 Your weekly reminder to book your Mum Bod & Baby class is here! 💪🤍

Come along for postnatal strength training in Hoole, Chester, with your baby right there beside you 👶✨

📍 Hoole, Chester
Wednesdays @ 9.30am & 11am
Fridays @ 11am

Come and get stronger, move your body and enjoy a supportive session with other mums.

Spaces are limited, so book your Mum Bod & Baby class via my website now- we’d love to see you there! 🤍

#chestermums #chesterbabyclass #hoolemums taken in Hoole by @themumbodpt

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2 days ago

FIT IN 15: 7 DAY WORKOUT CHALLENGE 💪

Can you commit to just 15 minutes a day for 7 days?

The Fit in 15 Challenge is designed for busy mums and women who want to get stronger and stay active without spending hours working out.

There are 7 quick workouts in this playlist: one for every day of the week.

Your challenge is simple:

✨ Choose one workout each day
⏱️ Give me 15 minutes
💪 Grab your dumbbells
📅 Keep going for 7 days

These short home workouts are perfect for fitting around work, babies, school runs and everything else that fills your day.

You don’t need a full hour to make exercise count. 15 minutes is enough to move your body, build strength and create a consistent workout habit.

Start with workout #1 and work your way through the playlist. By the end of the week, you’ll have completed 7 workouts and over 100 minutes of exercise!

➡️head to YouTube
➡️search @themumbodpt
➡️click on Fit In 15 playlist
➡️commit to 7 days 🙌

#workoutchallenge #7daychallenge #dumbbellworkouts by @themumbodpt

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2 days ago

So lovely to welcome some new faces (and gorgeous little ones!) alongside our regular mums. 🥰

These classes are all about building strength, reconnecting with your core and pelvic floor, and getting back into exercise in a way that feels right for YOU- with baby right there alongside you.

✨ Wednesdays 9:30am & 11am
✨ Fridays 11am
✨ PAYG £12
✨ 5-class passes available to save

Want to join us? Book your class through the link in my bio or send me a message if you have any questions.

And if you know a mum who’d love this, tag her or send this post her way! 💛

#MumBodAndBaby #PostnatalFitness #MumAndBabyClass #PostnatalExercise #PostpartumFitness PostnatalStrength PelvicFloor NewMumFitness ChesterMums taken in Hoole by @themumbodpt

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6 days ago

Want to share a video without showing someone’s face? 👶🏼🙈 Here’s a really simple way to do it using Instagram Edits.

Whether it’s your own children, someone else’s child, a client, or simply someone who hasn’t consented to being shown online, covering their face is a quick way to protect their privacy.

And you don’t have to keep moving an emoji frame by frame! 🙌🏼

Here’s what I did:

1️⃣ Open your video in Instagram Edits
2️⃣ Add an emoji or sticker and position it over the face
3️⃣ Add a keyframe
4️⃣ Move forward through the video and reposition the emoji as the person moves
5️⃣ Keep adding keyframes so the emoji follows the face throughout the clip
6️⃣ Play it back, make any little adjustments, then you’re ready to share!

The keyframes tell the emoji where it needs to be at different points in the video, creating that tracking effect as the person moves.

It takes a couple of minutes once you know how, and it means you can still share lovely moments while being thoughtful about someone else’s privacy. 🤍

**I hope this helps! ** by @themumbodpt

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17 days ago

A day in the life at my PT studio… or how NOT to prepare for a busy Friday 😂

The intention of this Reel was to show you how organised and prepared I am.

The reality?

Things went wrong in the morning, I didn’t make my lunch, the day ran away with me… and I finally ate at 4pm. 🤦‍♀️

As a PT, I KNOW that fuelling properly matters.

As a busy mum running a business, do I always practise what I preach?

Apparently not. 😂

The obvious solution is to prep my food the night before, especially when I know I’ve got a full day of clients and classes ahead.

But I think this is also a pretty accurate representation of trying to look after yourself when you’re a mum.

Sometimes the barrier isn’t knowing what to do- It’s actually finding a way to make it happen amongst work, children and everything else that gets thrown into the day.

So here’s your reminder (and mine!) that preparation really does make a difference.

Next Friday’s goal: actually eat lunch at lunchtime. 😂

Anyone else brilliant at giving advice they occasionally forget to follow themselves? 👇 taken in Hoole by @themumbodpt

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17 days ago

Mum Bod & Baby strength training in Hoole, Chester 💪👶

Friendly, supportive postnatal exercise classes designed to help mums rebuild strength, improve core and pelvic floor function, and feel confident exercising after pregnancy - with baby right there alongside you.

#MumAndBabyChester #PostnatalExerciseChester #MumAndBabyClassesChester #HooleChester #PostnatalFitness taken in Hoole by @themumbodpt

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20 days ago

✨ NEW KIT IN THE GYM ✨

I’ve added the @mirafitofficial GHD & Hip Thrust Machine to the gym, which means even more options for building strong glutes, hamstrings, hips and core. 🍑💪

I’m always looking for ways to make your sessions more effective, varied and progressive, and this piece of kit gives us so much to work with.

So, what can we do on it?

• Hip thrusts
• Single-leg hip thrusts
• Glute bridges
• Banded hip thrusts
• GHD back extensions
• Glute-focused back extensions
• Hamstring-focused back extensions
• GHD sit-ups and core work
• Isometric back extension holds
• Single-leg variations
• Weighted back extensions

For my prenatal and postnatal clients, strong glutes and hamstrings can play an important role in supporting the pelvis, improving lower-body strength and building capacity for everyday movements, from getting up off the floor to carrying babies, car seats and everything else motherhood involves.

And no, you don’t need to be lifting huge weights to benefit from it. We can adjust the exercises, range of movement, resistance and tempo to suit your body, your stage and your goals.

I’m very excited to start introducing this into your sessions! 🤍

Who’s volunteering to test it first? 😏

#chestermums #chesterpersonaltrainer #gymkit taken in Hoole by @themumbodpt

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25 days ago

✨ September bookings are now OPEN! ✨

Ready to get stronger, rebuild your confidence, and enjoy some time for yourself with your little one by your side? 💛

September class times:
🗓️ Wednesdays – 9:30am & 11:00am
🗓️ Fridays – 11:00am

Choose the option that suits you:
✔️ 5-Class Pass – save money
✔️ NEW Pay As You Go sessions available

Mum Bod & Baby classes are designed to help you safely return to exercise after birth with expert postnatal guidance, progressive strength training, and a welcoming community of local mums. Babies are always welcome!

Spaces are limited, so book online to secure your place.

Know a mum who’d love this? Tag her below or share this post! 💛

#ChesterMums #Hoole #PostnatalFitness #MumAndBaby #PostnatalExercise taken in Hoole by @themumbodpt

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a month ago

Your pelvic floor deals with force every single day… and force isn’t automatically a bad thing. 💪🏼

Standing, lifting, jumping and running all create different demands on the pelvic floor.

And those demands can get surprisingly high.

But these numbers aren’t here to scare you.

Your pelvic floor is designed to manage force, and your tissues can adapt to load.

This becomes particularly important after having a baby.

You might feel fit enough to run.
Your legs might feel strong enough to jump.
Your 6-week check might be done. ✔️

But your pelvic floor has been through pregnancy and birth, and its ability to tolerate pressure + impact + repetition may still need rebuilding.

That’s why postpartum training shouldn’t be about avoiding impact forever.

We gradually build:

Strength → load → speed → impact → repeated impact

Giving your body the opportunity to recover and adapt along the way.

So instead of asking:

“Does this exercise put pressure on my pelvic floor?”

Try asking:

“Does my pelvic floor currently have the capacity to manage this demand?”

Save this if you’re returning to exercise postpartum, and send it to a mum who needs to hear that her pelvic floor isn’t something she needs to be afraid of loading.

#PostpartumFitness #PostnatalExercise #chestermums #chesterpersonaltrainer #PostpartumRecovery taken in Hoole by @themumbodpt

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a month ago

Your pelvic floor is already preparing for birth long before labour begins 🤰🏼

As pregnancy progresses, the muscles and connective tissues of the pelvic floor naturally adapt to become more capable of lengthening and making space for birth.

So does that mean we need to stop lifting, reduce our squats and take it easy as we get further into pregnancy?

Not necessarily. 💪🏼

Instead, my focus with prenatal training starts to shift.

We continue building and maintaining strength, while also working on:

✨ Managing pressure during exercise
✨ Breathing and pelvic floor coordination
✨ Being able to contract AND fully relax the pelvic floor
✨ Keeping the hips and pelvis moving in different positions
✨ Practising positions that may be useful during labour and birth

Because pelvic floor training isn’t just about making everything tighter and stronger.

We want a pelvic floor that’s strong enough to support you, responsive enough to manage load, and able to relax and lengthen when it needs to.

Your body is already doing an incredible amount of preparation for birth.

Your training can work with it, not against it. ❤️

Save this for your pregnancy training and send it to a mum-to-be who needs to hear that pregnant doesn’t mean fragile.

#PrenatalFitness #PregnancyExercise #PelvicFloorHealth #BirthPreparation #chestermums by @themumbodpt

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a month ago