Babes Pram-Fit is boot camp with baby.  We offer a complete post-natal weight loss program in a small group Personal Training environment but have upgraded our format slightly – how exciting!

We work those mummy muscles, redefine those curves and give you the information you need for lifelong health and fitness.  We start you off slowly and reactivate your core whilst building your base fitness.  As you progress, so does your program and each session is designed around the participants.

How are the courses structured?You book your attendance weekly in advance.

Each session is $18.50 and you pay as you go!

Or start your own mothers group session – LIMITED OFFER – GET 3 x PRIVATE 1 HOUR PRAM BOOT CAMPS FOR JUST $199 (numbers up to 8).

Getting your pre-baby body back is a combination of training, increased activity and diet.  Boost your results with an eating plan designed for fat loss!  We recommend our ‘Mini-Me 21 day eating plan and portion plate’ for getting you on track from the start of your training. If you are breast feeding, please let us know so we can forward the appropriate plan for you!  Click here and go to products – Mini Me!

STARTING SOON: Osborne Park studio sessions Monday and Friday 9.30am from August. Email to book  HERE.

Click here to see the group session weekly schedule and book your place online.  To book a private group, please call Justine 0403 933 870.

Babes on the Run provides a range of other equipment for use during sessions.  Other equipment is available to purchase for home use – contact us for further details.

A bit about your Post-Natal Body!

It took 9 months for your body to go through the many changes necessary in order to make a baby. This includes physical, mental and emotional changes. But where do you start when you are ready to lose weight?

Mostly, the body will recover naturally – your uterus will contract in about 6 weeks and your ligaments can return to their former size and elasticity in around 3-6 months. Muscle tissue is a bit different.

A lot of mums haven’t trained or exercised consistently throughout pregnancy – feeling tired, sick and lacking energy makes it tough. So untrained muscles need to be fired up again. You need to re-introduce a structured routine to get muscles back to their previous strength and functional capability – it’s even an opportunity to improve on your previous fitness. After all, you are a mum and a role model now too!

Babes Pram-Fit is a specialized program designed to improve your post-baby fitness and strength.  You will doing a lot of lifting, running around to keep up with baby. Our program is designed to strengthen lower backs, reduce tiredness and help you to enjoy your new role as mum.

Your Babes Trainer will help you to improve your posture and body alignment with a series of progressive workouts that incorporate core strength and stability, functional training, flexibility and cardio fitness.

Think of it as bootcamp with baby!

How quickly can you start training after baby?As a first time mother, you can be shocked at how that taut belly now resembles a deflated balloon. And how much weight you may have gained. But this is completely normal. After all, you just made a baby. Firstly, don’t expect to look like Heidi Klum just after having a baby. That’s just not realistic. Enjoy and bond with baby – there is going to be time to work on your post-baby body down the track when both your body and your mind are better able to cope. The first 6 weeks is a great opportunity to fully recover and get to know your bundle of joy. Take the time now because it’s over really quickly and it’s such a precious time.

Usually, most women start an exercise program around 6 weeks but this depends on your recovery from the birth – a c-section or even a difficult birth can take longer for your body to recover. Also, if your baby isn’t sleeping properly it is unrealistic to expect your body to perform anything more than light exercise. Get some support and advice and just work to your current capability. Contact us for further information.

We recommend that you talk to your doctor before commencing any training and that you discuss your birth and baby with your trainer so we can ensure that your Babes Pram-Fit training is suitable for your situation.

Babes Pram-Fit benefits both the mind and the bodies of our mums.Recently, researchers from the Queensland University of Technology studied the effects of exercise and social support for postnatal women and the results show that these types of programs are an effective way to help women combat and prevent PND symptoms.So, apart from a great workout, we encourage a good chat in class and social interaction for you and baby with other people and each other.We welcome all pre school children from birth to 5 years old (who are happy to be in the pram for some of the class).

Your child in a pram is key component of the Babes Pram-Fit program so we encourage you to bring them and other siblings to class. Let the family become part of your new exercise routine. NO crèche, babysitting or day care expenses!

Your Babes Trainer will also spend time on nutrition, diet and increasing your overall activity levels to help you understand health and fitness for life. If you need further assistance in these areas, we can provide programs by respected WA Nutritionist Jo Beer. Her complete packages can be tailored to suit post-natal and breast feeding mums. See your Trainer or contact us for further information.

Babes Pram-Fit is a social, effective program in which to make new friends and get fit! Post-natal Training Tips

1. Breastfeed for weight-loss – This is more fiction than fact. Although it is true for some women, it is only a small portion of women. The hormones that spark breast feeding actually encourage women to store fat for feeding baby. Makes sense if you aren’t sure where you next meal is coming from which was certainly a way of life a few generations ago. So be aware of what you eat and portion sizes. Eat for nutrition and for recovery.
2. Speaking of breast feeding – don’t ignore any lumps – a specialized Women’s Physiotherapist can assist breaking up any blockages with ultrasound. We use Ellen from MTM Physio in Leederville but if you have a trusted physio you use already, we recommend that you contact them if you feel you have a lump that is painful and making feeding hard.
3. Exercise your pelvic floor from the day after baby is born! And if you aren’t sure you are doing it right, speak to a physiotherapist about this as soon as possible. We work with Ellen from MTM Physiotherapy in Leederville – she is experienced in women’s health but is also a well regarded Sports Physio too. She uses a ‘real time’ ultra sound to show you exactly what and how to recruit pelvic floor muscles to strengthen them.
4. Wear two sports bras for support when exercising and breastfeeding. And it’s wise to invest in cross over straps on your bras instead of over the shoulder. It’s much more comfortable and better for your posture.
5. Listen to your body and if you are tired, have a sleep. Give yourself a break!! The housework WILL be there when you wake up (I know, I have tested this theory in the hope that while I slept someone else would do it. I am sorry to say, it was still there when I woke).
6. Remember to eat well. You are needed by the whole family so you need to replace nutrients lost during pregnancy and to eat well to stay healthy and happy. Healthy food, healthy body = a healthy mind too.
7. Take it easy on yourself! If you put on a lot of weight during your pregnancy or even just a little bit, you can still only take one day at a time to get back on track. We’ll work with you slowly to increase your exercise, tweak your diet and get your pre-baby body back!

REMEMBER:

We ALL have crying babies from time to time – it’s really important for mums to look after themselves too. You need a release, social contact and time to do something lastingly positive for yourself.

If your baby is having an off day/night/day, bring them down and let your Trainer hold them for an hour while you work out. Both you and your fussing baby benefit from the effects of having someone else looking out for you for a while. It can be the antidote you both need to get through a difficult day.