Term two is here 🥳 I’m so excited to get back into classes tomorrow 🤗 see all my lovely mums, welcome new mums and their bubs 👶🏻 and help them build their strength and fitness to keep up with the demands of #mumlife Have you booked your trial class yet? Get in touch now to snap up one of the remaining spots 🙌 #brsw #brookerswright #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #trials #termtwo
Term two is here 🥳 I’m so excited to get back into classes tomorrow 🤗 see all my lovely mums, welcome new mums and their bubs 👶🏻 and help them build their strength and fitness to keep up with the demands of #mumlife Have you booked your trial class yet? Get in touch now to snap up one of the remaining spots 🙌 #brsw #brookerswright #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #trials #termtwo
Term two is here 🥳 I’m so excited to get back into classes tomorrow 🤗 see all my lovely mums, welcome new mums and their bubs 👶🏻 and help them build their strength and fitness to keep up with the demands of #mumlife Have you booked your trial class yet? Get in touch now to snap up one of the remaining spots 🙌 #brsw #brookerswright #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #trials #termtwo
💜✨Postnatal Yoga (mum & baby)✨💜 Monday’s, 10.30am (1hr) Enford village Hall Book at: http://mamawaveyoga.co.uk/ Why MamaWave postnatal yoga? 👶🧘♀️ 💜 Each class is expertly tailored to your needs on the day. 💜 Recover physically & emotionally from pregnancy, birth and the wild ride of early motherhood. Learn movement, mindset, relaxation and breath work techniques to use throughout your day. 💜 Rebuild your strength progressively. Learn how to check for separated tummy muscles and avoid prolapse. 💜 Safely return to exercise after c-section or vaginal birth, rehab your deep core. 💜 Take time for you and connect with baby. 💜Baby is included in class 💜 Meet and get to know other local mums-to-be in our hello circle and before & after class! 💖 Come as you are, this is a non-judgement space - I’m here to support you and babies needs. Go at your own pace, follow your babies needs, you may do 5-10 mins here and there. That’s great! You can feed / change baby and I’ll include things for you to watch and catch up on plus mindfulness meditations as you find a moment to rest or I can hold baby for you while you pop to the loo and take a few minutes. We open with a welcome circle so you get to know other mums and make deeper connections ✨ 💖 Gorgeous new venue with LOADS of easy parking, super clean, baby changing facilities and surrounded by nature Suitable anytime from 6 weeks post vaginal birth or 8 weeks post c. section (once had GP check) all way up to when your baby is on the move. **Book in advance** Limited spaces! #postnatalyoga #mumandbabyyoga #safereturntoexercise #postnatalexerciseclasses #perinatalyoga #salisburymums #newmums #pewsey #pewseyvale #marlborough #marlboroughmums
TERM 2 @the_mum_movementhub starts Monday!! New timetable!! Let's get started!! Trials start Monday too! Daily live workouts with access to all recordings and our awesome FB community!! See the link in my BIO to sign up!! #strengthconfidencecommunity #themumsmovementhub #in2lifethemumsmovementhub #in2lifeptkellyville #in2lifepttheponds #onlinefitness #zoomonlinefitness #womensfitness #fitmum #mumsfitness #functionalfitness #groupfitness #kellyville #theponds #beaumonthills #kellyvilleridge #norwest #healthymindandbody #fitnesscommunity #safereturntoexercise #postnatalpersonaltrainer #postnatalworkout #postnatalcare #preandpostnatalspecialist #preandpostnatalfitness #mumsafetrainer #perimenopausefitness #menopausefitness
Friday Trial classes are now AVAILABLE! Sign up now and let's embark on this empowering journey to wellness together! Plus, there's still time to take advantage of our free 30-minute consultation when you book a trial. Tag your fellow mums who need that extra boost of motivation! Let's do this! #mumstrong #mumsafetrainer #safereturntoexercise #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #restoreyourcorepostnatalcourse
👶🏻🏋️♀️💪 Are you a new mum looking to return to exercise after giving birth? It’s important to remember that your body has gone through a lot of changes during pregnancy and childbirth, and returning to exercise too quickly or without proper guidance can lead to injury. Alvina an osteopath from @alignandnurture, recommends starting with gentle exercises like pelvic floor and deep abdominal muscle training. These exercises can help improve core stability and reduce the risk of injury during more strenuous exercises. >>Swipe through the post to see the guidelines to consider for safety for returning to exercise after birth. It’s also important to listen to your body and not push yourself too hard. Your body needs time to heal, and trying to do too much too soon can lead to setbacks in your recovery. When you do start adding more intense exercises to your routine, be sure to focus on proper form and technique. This will help you get the most out of your workout while minimizing the risk of injury. And remember, every woman’s postpartum journey is different. It’s important to work with a healthcare professional, like an osteopath, to create a safe and effective exercise plan that’s tailored to your individual needs. Fit For 2 works closely alongside the Osteopaths @alignandnurture to ensure that you are looked after safely and to help heal your body 😀 💆♀️💆♂️🌿 If you’re struggling with postpartum pain or discomfort, osteopathy can help. Their gentle, hands-on approach can help relieve tension, reduce inflammation, and improve your overall wellbeing. Book your appointment today @alignandnurture #postpartum #postpartumrecovery #postpartumhealth #postnatalfitness #postnatalhealth #newmum #mumlife #osteopathy #osteopath #healthcare #exercise #fitness #MumSafe #safereturntoexerciseafterbaby #safereturntoexercise #mumsandbubsfitness #mumselfcare #eltham #doreen
❤️Mums of Whitehorse, VIC ❤️ Check out your local #mumsafetrainer Christine of Everyday Fit. Term 2 bookings are now open. Spots are limited so book TODAY! Christine helps mums of all stages in Mitcham and surrounds return to exercise through group fitness sessions and PT . All MumSafe Trainers work in partnership with Womens and Pelvic Health Physiotherapists so you know you are in safe hands. Christine partners with @bethscottphysio Connect with Christine via her profile at www.MumSafe.com.au
❤️Mums of Gosford, NSW ❤️ Check out your local #mumsafetrainer Louise of Strong Mums. Term 2 bookings are now open. Spots are limited so book TODAY! Louise helps mums of all stages return to exercise through small group fitness sessions and PT on Gosford Waterfront. All MumSafe Trainers work in partnership with Womens and Pelvic Health Physiotherapists so you know you are in safe hands. Louise partners with @fyphysio @alara_womenshealth_pregnant_pn @womenswellbeingphysio @physiozest_womenshealth @lunaphysiotherapy Green View Physio Connect with Louise via her profile at www.MumSafe.com.au
Whether your baby is 6 weeks, 6 months or 6 years old we know that understanding your body from the inside out is super important. Your #mumsafetrainer will always ask about your pelvic floor, they will always recommend your see a WHP (if you haven’t already) to ensure you have the best possible care and the best possible exercise prescription for you at every stage of your motherhood journey. Head to www.mumsafe.com.au to find a #mumsafetrainer near you❤️
The reality is that most (not all) fitness businesses that look after mums are run by mums. Mums with young children. Mums with brand new babies or who are pregnant with their next one. The majority of our MumSafe Trainers are mums and not only are they supporting their own small humans but all of the mums of their community and their small humans too. It’s a hugely important role and one that is so incredibly needed. Can you relate? Is this you?? Driven to create change & ensure you reach as many mums as possible? But… who’s looking after and supporting you? Who’s helping you to make sure that you get the rest you need & grow a business that supports this? That you are being paid accordingly for all your work & have policies in place to ensure this? Helping you become more efficient & have systems in place so you can grow a thriving fitness business??? Quite often the answer is ‘no-one’ which can be incredibly lonely especially when no one around you really understands growing a business or can answer your questions. That’s where MumSafe comes in. When you become a MumSafe Trainer you are immediately embraced and surrounded by a circle of support from those who ‘get it’. The connections made are almost immediate and you will never feel alone again. Our community is a safe space where you are supported, celebrated and have the education you need at your fingertips. You can now waitlist to become a MumSafe Trainer when applications open for the first time in 2024 (which will be soon) Comment or DM WAITLIST and I’ll send you more details ❤️ #mumsafetrainer
Wanna know one of the secrets to stronger glutes and less back pain? Here it is: Unclench your bum!! Yep, you heard that right. Clenching your glutes all day long can actually tire them out. And tired glutes? Well, they can't properly support your core or pelvic floor. So next time you're standing, whether it's doing the washing up, brushing your teeth, or changing nappies, take a moment to check in with your glutes. If your clenching, give it a shake and let it go! A healthy muscle is one that can fully contract, and relax! Ready for exercises that strengthen those glutes and help say goodbye to back pain? Come join us and get stronger together! Term two at Mum Strong kicks off on April 29th. Book your trial class before we run out of spots! 🍑💪 #mumstrong #mumsafetrainer #safereturntoexercise #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #restoreyourcorepostnatalcourse #taurangafitnesstrainer #mumsandbubsfitness
Only 4 spaces left, book now or DM for more details 🤍 Waitlist available for initial assessments Email [email protected] or DM #centralcoastnsw #centralcoastphysio #centralcoastwomenshealth #centralcoastwellness #womenshealth #womenshealthaus #womenshealthphysio #pelvicfloor #pelvicfloorphysio #pelvichealth #pelvichealthphysio #centralcoastmums #postpartum #postpartumexercise #postpartumpelvicfloor #postnatal #postnatalexercise #safereturntoexercise
📸 @midwifemarley 🤰Birth is an incredible journey that every mother goes through🤰 💗As a midwife, I have witnessed many births, and one thing that I have come to realize is that every birth is unique. No two births are the same, and each woman's experience is different. It is essential to prepare both mentally and physically for your birth, as education is power. 💗When it comes to preparing for your birth, it is vital to understand that your body is unique and will react differently to labour and birth. It is crucial to choose the right birth plan that suits your body and your preferences. Whether it's a natural birth or a C-section, you need to be aware of the risks and benefits and make an informed decision. 💗Mentally preparing for birth is just as important as physical preparation. The process of giving birth can be overwhelming, and it is essential to have a support system in place. Whether it's a partner, family member, or a doula, having someone by your side can make a huge difference in your birth experience. 💗In conclusion, as a midwife, I urge every woman to prepare both mentally and physically for their birth. Remember that your birth is unique, and it is essential to choose the right birth plan that suits your body and your preferences. Education is power, and the more you know about your body and the birth process, the more confident you will feel during labour and delivery. At Fit For 2 we have a very comprehensive online education portal that covers pregnancy, birth preparation and your recovery. Head to our bio for our website and check out our online education programs ❤️ 🤰🏻👶🏻📚💪🏻💆🏻♀️ #Midwife #BirthPreparation #MentalPreparation #PhysicalPreparation #UniqueBirths #MumSafe #safereturntoexercise #pregnancy #pregnancyexerciseclasses #labourandbirth
Heading out to a café has always been a fun family adventure for us. Treating the kids to hot chocolate and myself to a well-deserved coffee became not just a weekend indulgence, but often a much-needed sanity break when it was just me and the little ones. It was an outing for all of us – they got their treat, I got my coffee and a moment to relax (well, as much as one can with kids around)! When we moved to TePuna, finding a new local café was a must. We stumbled upon Nourish Cafe, and it quickly became a favourite spot. Aside from their incredible coffees and delicious sweet treats, what really won me over was their outdoor space for the kids. Complete with a rabbit, a guinea pig, and a slide atop a tower, my boys are in their own little fun world watching the world go by from up high! As an incredibly family-friendly café who support many local small businesses, @NourishCafe has generously offered a complimentary coffee to all mums who sign up for the Restore Your Core and Strong Mum classes this term! So, if you haven't already signed up for your trial or the postnatal course, now's the time! Head to the website, and not only will you enjoy safe and effective fitness classes, but you'll also be treated to a lovely hot drink at Nourish! ☕🍰 #mumstrong #mumsafetrainer #safereturntoexercise #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #restoreyourcorepostnatalcourse #nourishcafe #supportinglocal
Small group sessions coming up today & tomorrow .. Which one is calling your name?
Women in China have been using acupuncture and acupressure for thousands of years to assist with preparing their body for labour and birth, as well helping them to recover postnatally. And you can too. Find out how in our latest article by Dr Julia Bartrop of @rebalancechinese Read the whole article at 👉🏽https://mumsafe.com.au/empowering-your-birth-with-acupuncture-and-acupressure 👉🏽 or head to the link in our bio
❤️Mums of North Kellyville & Rouse Hill in the Hills District of Sydney, NSW❤️ Check out your local #mumsafetrainer Becky of @fyf.pt Becky is running FREE Term 2 trial sessions in her 6.40am & 9.30am Mums outdoor fitness classes! Spots are limited so book TODAY! Offering small group classes individually tailored safe and effective exercise programs for mums at every stage of motherhood. Becky works in partnership with some of the best Women’s Health Physiotherapists in the Hills District, so you know you are in safe hands: @sydneywomensphysiotherapy & @hillswomenshealthphysiopilates Connect with Becky via her profile at www.MumSafe.com.au Search North Kellyville
❤️Mums on the NSW peninsula ❤️ Check out your local #MumSafeTrainer Lisa from @lisamitchelltraining Lisa runs classes for Mums and Mums to be focusing on strength training and building a strong foundation from the inside out. Term 2 bookings for trials are now open! Lisa offers small group classes with a max of 6 people allowing for a more tailored approach and making sure that all levels are catered for, classes are also bub/child friendly. Lisa also runs a 6 week Mums and Bubs Return to Exercise program and 1:1 PT. All our trainers work in partnership with a Women’s Health physiotherapist so you know you are in safe hands. Lisa works in partnership with some of the best Physios on the Central Coast including the team at @physiozest_womenshealth and Nicole from @fyphsio and @alara_womenshealth_physio Connect with Lisa via her profile at www.MumSafe.com.au 👉🏽 search Woy Woy
❤️Mums of the Inverell District, NSW❤️ Check out your local #mumsafetrainer Jolene of @reignitewomensfitness Jolene is running Term 2 trial sessions in her 9:30am Mum’s outdoor fitness classes! Spots are limited so book TODAY! Jolene offers 1:1 and small group individually tailored safe and effective exercise programs for women at every stage of motherhood. She works in partnership with a Women’s Health Physiotherapist so you know you are in safe hands. Jolene works in partnership with some of the best Women’s Health Physiotherapists in the Inverell District, so you know you are in safe hands: @bodythrive_physio & @_physioeffect_ Connect with Jolene via her profile at www.MumSafe.com.au 👉🏽 search Inverell
I get asked this question all the time so I thought I’d clarify a few things 🤸🏻♂️ The MumSTRONG 8-week return to exercise program was created by me a qualified Pre | Post Natal MumSafe™ Trainer over 4 years ago to provide women with a clearer pathway when returning to exercise after having children 🏃🏻♀️ At the time I was seeing too many women returning to regular gym classes (or starting their exercise journey) without having completed a rebuilding phase. They were essentially jumping into exercise unknowing that there was a much better way! Pregnancy and birth is MASSIVE, yet society continues to tell women to just get on with life and to return to the gym and sport with very little guidance or support (often causing more harm than good). We can do better! The MumSTRONG program is here to bridge the gap between having a baby (whether that was last week, last year or 6 years ago) and starting or returning to exercise 💪🏼 MumSTRONG is about educating women so they can make the right decisions about their body and how it should move. It is about rebuilding strength making daily activities much easier and a return to the gym, running or sport successful and injury free! MumSTRONG is also about creating a space for women to feel supported on their motherhood journey; because being a mum is the hardest, most fulfilling and exhausting, emotional rollercoaster you will ever be on and having likeminded people to share the ups and downs with is invaluable ♥️ There are still a few spots available in my Term 2 programs at Cambridge and Hobart. Check out my website - (link in bio) or google MumSTRONG HOBART to get involved. DM me your questions 🙂 #bemumstrong @mumsafemovement @safereturntoexercise
When I was young, I had this burning desire to explore the wonders of science. I wanted to understand everything around me, that's what drove me to pursue a Master's degree in Chemistry. Underlying it all, I wanted to change the world somehow, focusing on creating a new chemotherapy drug to fight cancer. But life threw some tough challenges my way. My dad battled cancer multiple times and eventually passed away when my second son was just three weeks old. Around the same time, I found out I had a prolapse. 💔 Despite the hard times, I learned some powerful lessons. I figured out what really mattered to me in life and wasn't afraid to ask for it or go after it. That's when I became passionate about helping women, seeing it as my way to make a positive impact, one person at a time. 💪 So, besides all the complicated science stuff, what did being a scientist teach me, and how did it change me? It taught me to hold onto hope and never give up, no matter what. My dad was a fighter, and his resilience inspired me. But as a scientist, you face failure ALL. THE. TIME, you have to keep pushing forward. You learn to believe that if you keep trying, you'll find a way eventually. That little word "yet" became my mantra—it meant there was always more to learn and discover. 🌟 This mindset isn't just for science; it applies to all areas of life too. Whether it's getting back in to exercise after having a baby or overcoming obstacles in the postpartum journey, the key is to understand and work with your body, not against it. 💃 We might not be where we want to be right now, but that doesn't mean we won't get there. By staying curious, staying determined, and being open to trying new things, we can make progress, step by step. Life's journey may be tough, but armed with the lessons of science and the strength of the human spirit, we can conquer anything. 🌈 💡 #mumstrong #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #strongmumclasses #restoreyourcorepostnatalcourse #taurangawomensfitnesstrainer #partiallyindividualisedtraining
LIMITED SPOTS! BOOK A TRIAL CLASS NOW! Trial a Pelvic Floor & Core Fitness class AND see a Women's Health Physio at the same time! Jaimi Gallagher, from Move Mountains Physio, will be attending Core Mumma's trial classes on Tuesday 30th April! Jaimi will answer any questions you have and can check your pelvic floor and inner core activation! Trial Times (Tuesday 30th April - 40 mins - 3 per class) 9am 9:45am 10:30am 11:15am - All classes are child friendly Go to the booking link below or link in my bio. https://bookeo.com/coremumma NOTE: Term 2 will commence on Tuesday 7th May (9 week term) Time: 9:30am @ Jindabyne Memorial Hall Go to the link above for more information. This class is perfect for: 1. Pregnancy & early postnatal 2. Exercising with a prolapse 3. Continence issues - strengthen pelvic floor and core 4. Returning to exercise after a long absence 5. Child friendly class! Wanting an after hours class? Please send me a message to register your interest. Contact Jaclyn Bottom for more information. [email protected] or DM #mumsafetrainer #postnatalfitness #safereturntoexercise #jindabyne
🌟 Just ONE WEEK until Mum Strong launch! 🚀 Calling all super mums: Are you ready to re-ignite your fitness journey in a safe and effective way? Our Mum Strong classes are about to kick off in just seven days! Get ready to sweat, smile, strengthen and learn about our bodies together 💪 Not sure if it’s for you – why not join us for a trial class to see if it's your vibe? Sign up now and let's embark on this empowering journey to wellness together! Plus, there's still time to take advantage of our free 30-minute consultation when you book a trial. Tag your fellow mums who need that extra boost of motivation! Let's do this! #mumstrong #mumsafetrainer #safereturntoexercise #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #restoreyourcorepostnatalcourse
Starting a new fitness routine in pregnancy or postnatal can seem daunting! 🙈 That's why I start with a one-to-one Pre-Postnatal Health Intro so that you can understand exactly where your body is at and how to build on those foundations. Don't just take my word for it... 😍 Click link in bio 👆and complete the application form to book your intro session for May. 🩷 . . . . #mumandbubsfitness #hillsmumsandbubs #beaumonthillsmums #hillsmum #prepostnatalmovement #rousehillmums #newmumsupport #homefitness #clientstory♥️ #clienttestimonial #safereturntoexercise
Trial a Pelvic Floor & Core Fitness class AND see a Women's Health Physio at the same time! Jaimi Gallagher, from Move Mountains Physio, will be attending Core Mumma's trial classes on Tuesday 30th April! Jaimi will answer any questions you have and can check your pelvic floor and inner core activation! Trial Times (Tuesday 30th April - 40 mins - 3 per class) 9am 9:45am 10:30am 11:15am - All classes are child friendly Go to the booking link below or link in my bio. https://bookeo.com/coremumma NOTE: Term 2 will commence on Tuesday 7th May (9 week term) Time: 9:30am @ Jindabyne Memorial Hall This class is perfect for: 1. Pregnancy & early postnatal 2. Exercising with a prolapse 3. Continence issues - strengthen pelvic floor and core 4. Returning to exercise after a long absence 5. Child friendly class! Wanting an after hours class? Please send me a message to register your interest. Contact Jaclyn Bottom for more information. [email protected] or DM #mumsafetrainer #postnatalfitness #safereturntoexercise #jindabyne
That’s why we exist ❤️👊🏼 Trials are now open at all MumSafe Trainer locations 👉🏽 head to www.MumSafe.com.au ❤️ #mumsafetrainer
❤️ Mums of Werribee and surrounds, VIC ❤️ Check out your local #mumsafetrainer Kristel of @prime_therapy_themamamethod Term 2 trial sessions are now open. Spots are limited so book TODAY! Kristel offers 1:1 and small group individually tailored safe and effective exercise programs for mums at every stage of motherhood. All MumSafe Trainers work in partnership with Womens and Pelvic Health Physiotherapists so you know you are in safe hands. Kristel works in partnership with @wwmhealth Connect with Kristel via her profile at www.MumSafe.com.au 👉🏽 search Werribee
❤️Mums of Cleveland and surrounds, QLD❤️ Check out your local #mumsafetrainer Anuschka of @feelvibrantfitness Autumn trial sessions are now open. Spots are limited so book TODAY! Anuschka offers 1:1 and small group safe and effective exercise programs for mums at every age and stage of motherhood. All MumSafe Trainers work in partnership with Womens and Pelvic Health Physiotherapists so you know you are in safe hands. Anuschka works in partnership with @healthyfitphysio Connect with Anuschka via her profile at www.MumSafe.com.au 👉🏽 search Cleveland, QLD
🏃♀️ Embrace the Postpartum Running Journey! 🤰👟 Sierra from @sparklefitnessnz explores the common experience of feeling like you're moving in slow motion during post-baby runs and uncovers the reason behind it. She highlights the importance of hip strength as the secret sauce for postpartum running success, emphasizing that those hip muscles may have been on vacation but are now being brought back into action. 🏃♀️ Read the whole article at 👉🏽 https://mumsafe.com.au/postpartum-running/ #PostpartumRunning #StrongMums #MumSafeMoves
As a mum it can be tricky to know if the exercise environment you find yourself in is the right one for you. A hot tip from us is to be switched on to the kind of on-boarding you receive before you commence your training. Does your trainer or gym ask you lots of questions about your pregnancy, birth and postpartum experience? Do they ask you and educate you about your pelvic floor & abdominal wall? Do they check you for abdominal separation & refer you to their partner pelvic health physio? Do they cover all of these bases even if you have older children? (Once postnatal always postnatal) Do they do this BEFORE your very first session (not after your trials)? Answer no to any of these and it may be that there is someone more suitable to the stage of life you are in right now. To find a trainer and know you are in safe hands head to www.MumSafe.com.au ❤️
Having a sound general knowledge in working with mums is the exact place to start. You will gain this through your initial pre and postnatal certification (and absolutely inside of your @safereturntoexercise certification) Then - if you want to become THE go-to exercise professional for mums in your area or online you will inevitably want to and need to dig deeper. These are just seven topics you would benefit from learning more about & when you become a MumSafe Trainer you gain instant access to over 25 hours of certified continued education so that you can keep on learning and maintain your industry registration with 10CEC’s annually. We are committed to helping you increase your knowledge so that you can serve your clients to the best possible standard, stand out in the space of working with women and mums AND together we elevate our industry. Doors to join our tribe and become a MumSafe Trainer will open soon - head to the link in our bio to join the waiting list now ❤️
🌟T R A I N With 🌟 M O T I V A T E M U M S 🌟 We are a supportive exercise group for Mums that cater for all pre and postpartum levels. Head to www.motivatemums.com to book your trial TODAY! #buderimmums #buderim #mumsafetrainer #personaltrainer #mumsandbubs #preandpostnatal #QLDmums #sunshinecoast #Mums #sunshinecoastmums #mumsandbubsfitness #groupfitness #safereturntoexercise
In the journey that is motherhood, we are often left in the dark about the changes our bodies undergo during pregnancy and postpartum. And sadly, there's a notable absence of guidance when it comes to the crucial aspect of safely and successfully returning to exercise post-childbirth. 🤱 Enter Mum Strong's Restore Your Core program, a course designed to bridge the gap, serving as the perfect introduction or transition back to exercise after bringing a new life into the world. 💖🏋️♀️ Over the 8-week return-to-exercise program, you'll be guided on how to reconnect, rebuild, and retrain your core unit. Our primary goal is to lay a solid foundation—for you, because as a woman, you deserve it; for your passion, enabling you to return to the activities you love; and for life's demands, ensuring you can functionally face the challenges, especially those of motherhood. Restore Your Core not only lays the groundwork for healing your body from the inside out, but does so in the safest and most effective manner. Our mission is to empower you to build not just any body but your healthiest, strongest one yet. You deserve to understand how to use your body to its fullest potential. 💖💪 This program is tailor-made for: ➡️ Newly postpartum women (must be +6 weeks post-vaginal or +10 weeks post-C-section) ➡️ Improving concerns like diastasis recti, prolapse, leaking, and back/hip pain ➡️ Guiding you in proper breathing techniques and recruiting your deep core and pelvic floor ➡️ Fostering a connection to your body, regardless of whether you had your baby days or years ago. 🤰🧘♀️ The extra perk? After the 45-minute class session, mums can stick around for an extra 30 minutes at no extra cost to indulge in a complimentary hot drink paired with a sweet treat. This time is perfect for connecting with fellow mums in a kid-friendly environment, as well as discussing any additional questions or concerns you may have. Only a few spots left in term two’s course so get in quick! Visit www.mumstrong.co.nz now. #mumstrong #mumsafetrainer #safereturntoexercise #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #restoreyourcorepostnatalcourse
❤️Mums of Wellington, NZ ❤️ Check out your local #mumsafetrainer Sierra of @sparklefitnessnz! Term 2 trial sessions are now open. Spots are limited so book TODAY! Sierra offers 1:1 and small group individually tailored safe and effective exercise programs for mums at every stage of motherhood. Sierra also offers coaching for running and triathlon events as well as an 8 week Return to Running Programme. All MumSafe Trainers work in partnership with Women's and Pelvic Health Physiotherapists so you know you are in safe hands. Sierra works in partnership with @pelvichealthphysiotherapy Connect with Sierra via her profile at www.MumSafe.com.au 👉🏽 search Wellington
❤️Mums of Winston Hills and Baulkham Hills and surrounds ❤️ Check out your local #MumSafeTrainer Lisa from @bodyresetfitness Term 2 bookings and trials bookings are open NOW. Lisa offers a specialised Mums and Bubs/Toddlers Reset & Rebuild which includes movement, connection and fun whilst building strength and confidence throughout your motherhood journey. All of our trainers work in partnership with a Women's Health Physiotherapist so you know you are in safe hands. Lisa works with @sydneywomensphysiotherapy and Core Physio Winston Hills Connect with Lisa via her profile at www.MumSafe.com.au 👉🏽 search Winston Hills.
#REPOST @moveformums Our first online session for Term 2 is done and dusted 💕 Are you wanting to get moving but unsure on where to start? Are time poor, or just need a little extra motivation? You can join our online community and jump in on our live sessions via Facebook for as little as $6 per week. Sessions cater to all levels, whether you're 8 weeks post partum, or approaching menopause! You don't need any fancy equipment, space or clothes. Just show up for you :) Members can access the recordings via the private group page for up to 30 days. Low Impact Cardio Wednesday 9.45am - 10.15am This session is designed to get your heart rate up. We include low impact options, moderate and high intensity options for those with clearance from their women's health physio. Wildcard Friday 9.45am -10.15am A mix of strengthening, mobility and cardio. This session contentsis decided by popular vote from online members every Wednesday/ Thursday. Reach out via email [email protected] or contact Rach on 0423 252 256 for more info. #safereturntoexercise #postnataltrainer #mumswhomove #moveformums
Did you know you can bring your baby along to any Motivate Mums training session? Come along to exercise with other amazing Mums in the park. Want to give it a go? Head to www.motivatemums.com to book your $10 trial. #buderimmums #buderim #mumsafetrainer #personaltrainer #mumsandbubs #preandpostnatal #QLDmums #sunshinecoast #Mums #sunshinecoastmums #mumsandbubsfitness #groupfitness #safereturntoexercise
Having a strong core isn't about having a six-pack. It's about different muscles working together to keep your body stable and prevent pain and injury. Your core muscles help stabilise your joints, like your back, reducing wear and tear and protecting against injuries.💪 One key core muscle is the Transversus Abdominis, the inner most layer in your abdomen. You can't exactly strengthen it in isolation, but you can teach your body to activate it to stabilize your spine. This helps your body function better & reduces pain. If you’re not quite sure how to connect with your transversus abdominis muscle, try these methods: 1) Place your fingertips 2cm inwards and downwards from your hip bones and imagine pulling your hip bones closer together, feeling subtle engagement. 2) Imagine you’re wearing low rise underwear, try to pull your stomach muscles slightly away from that low-rise underwear towards your spine without moving your pelvis. 3) Or activate your TA through pelvic floor muscle exercises, like Kegels. Imagine you have a tampon, think about drawing that tampon in and up - you should feel the core muscles activating underneath your fingertips. Once you've found your TA, contract it at 100% effort, then relax to about 5-10%. This low effort is sufficient for effective stabilization. Our core muscles need to be on all day, so if we walk around engaging to 100% they will soon tire out.🚶♀️ So, it's not just about looks—it's about keeping your body strong and healthy for daily activities, reducing back pain avoiding injuries in the long run. Want to learn more and apply this to your everyday movement? We cover this in the Restore Your Core course & Strong Mum classes, and are currently offering a free 30 min 1:1 session to cover these fundamentals indepth when you sign up to a trial class. To register go to www.mumstrong.co.nz ✨ #mumstrong #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #strongmumclasses #restoreyourcorepostnatalcourse #tepunawomensfitnesstrainer #partiallyindividualisedtraining
I’m super excited to be bringing my Posture Perfect Program to Schmoffee Cafe! Improve your Posture and Core. Perfect if you’re post natal, perimenopausal or menopausal. Starts 29th April, book your spot now! Just click here https://www.feelvibrantfitness.au//_paylink/AY59kL9h See below to check out Feel Vibrant! Fitness 😁 Feel Vibrant! Fitness Website https://www.feelvibrantfitness.au/ Facebook Page https://m.facebook.com/FeelVibrantFitness Instagram https://www.instagram.com/feelvibrantfitness/ #feelvibrantfitness #healthcoach #wellnessfitness #healthandwellness #fitnesscoaching #fitnessmotivations #mumsafe #safereturntoexercise #perimenopause #menopause #preandpostnatal #redlandscoast www.feelvibrantfitness.au
I’m super excited to be bringing my Posture Perfect Program to Schmoffee Cafe! Improve your Posture and Core. Perfect if you’re post natal, perimenopausal or menopausal. Starts 29th April, book your spot now! Just click here https://www.feelvibrantfitness.au//_paylink/AY59kL9h See below to check out Feel Vibrant! Fitness 😁 Feel Vibrant! Fitness Website https://www.feelvibrantfitness.au/ Facebook Page https://m.facebook.com/FeelVibrantFitness Instagram https://www.instagram.com/feelvibrantfitness/ #feelvibrantfitness #healthcoach #wellnessfitness #healthandwellness #fitnesscoaching #fitnessmotivations #mumsafe #safereturntoexercise #perimenopause #menopause #preandpostnatal #redlandscoast www.feelvibrantfitness.au
This is so true and one of my biggest struggles...I'll stop and read my book or take a rest and sit down once I finish x y x...you don't need to earn rest ...we need to build it into our lives so we don't suffer from burnout! #strengthconfidencecommunity #in2lifeptkellyville #in2lifepttheponds #womensfitness #fitmum #outdoorfitness #mumsfitness #functionalfitness #groupfitness #hillsnorwestfitness #thepondsfitness #kellyville #has #beaumonthills #kellyvilleridge #norwest #oneononefitness #healthymindandbody #fitnesscommunity #safereturntoexercise #postnatalpersonaltrainer #postnatalworkout #postnatalcare #preandpostnatalspecialist #preandpostnatalfitness #mumsafetrainer #menopausefitness #perimenopausefitness
🤰🏻🏋🏻♀️🤸🏻♀️ Gone are the days when pregnant women were advised to avoid exercise altogether. Nowadays, health experts and midwives encourage women to stay active during pregnancy, provided they have no medical complications. In fact, research has shown that exercise can be extremely beneficial for both the mother and baby. 👋Regular exercise during pregnancy can help to reduce the risk of gestational diabetes, high blood pressure, and postpartum depression. It can also improve mood, boost energy levels, and promote better sleep quality. Additionally, exercising during pregnancy can help to maintain a healthy weight and reduce the risk of excessive weight gain. 💪When it comes to choosing the right type of exercise, low-impact activities such as walking, swimming, prenatal yoga and strength training are great options. It's important to listen to your body and avoid high-impact activities or exercises that involve lying flat on your back after 16 weeks gestation. ❤️Before starting any exercise program, it's essential to consult with your midwife or healthcare provider. They can provide personalized advice based on your medical history and pregnancy status. 😍So, if you're pregnant, don't be afraid to get moving! Exercise can be a safe and effective way to stay healthy and prepare for the arrival of your little one. ❤️At Fit For 2 you are 100% safe with a Qualified Midwife and Certified Pregnancy and MumSafe Fitness Coach. 👌Reach out to us today so we can get you strong from the inside out for your pregnancy, birth and recovery period. #pregnancy #exercise #prenatalhealth #healthypregnancy #midwifery #pregnancytips #fitpregnancy #pregnancyfitness #prenatalyoga #pregnancyexercise #MumSafe #safereturntoexercise #Epping #Greensborough #mernda #Doreen #southmorang
🌟Term 2 Trials WEEK 2 🌟 Week 2 of trials and I'm loving seeing new mums in the park. If you're interested in coming for a trial please head to my website: www.motivatemums.com to book your $10 trial. See ya in the park! 💪💪💪 #buderimmums #buderim #mumsafetrainer #personaltrainer #mumsandbubs #preandpostnatal #QLDmums #sunshinecoast #Mums #sunshinecoastmums #mumsandbubsfitness #groupfitness #safereturntoexercise
We have YOU in mind during our sessions .. While we certainly encourage you to challenge yourself, it’s also important that you feel comfortable & supported during our sessions. It’s often quite scary & intimidating if you are new to exercising .. or coming back to it after having some time off. We encourage you to go slow for your first few sessions and learn what it feels like to move again! What’s most important to us is that you work at your own pace, learn to listen to your body and find a way to move that feels good for you and brings you energy! If you’re not sure where to start but would really like to, I would like to offer you a free consultation to discuss your individual goals and how we can work together to help you feel fitter, stronger, more confident & regain your energy!
Unlock the mind-boosting potential of exercise! 🧠💪 For all the amazing mothers out there, Anita's (from @fitfor2.pro ) article delves into the incredible effects of exercise on the brain. She discusses how exercise can enhance cognitive sharpness, elevate mood, boost learning abilities, and serve as a secret weapon for mothers. Anita encourages embracing the power of neuroplasticity and leveraging exercise to reduce stress naturally. Read the whole article at 👉🏽 https://mumsafe.com.au/the-mind-boosting-power-of-exercise/ #MindAndBodyWellness #MotherhoodJourney
Hi I’m Tiffany the owner of Mum Strong, a mother of 3 energetic & beautiful children and a personal trainer specialising in pre and postnatal women’s fitness. 🌟 Prior to joining the fitness industry, I was a Scientist for 14 years. 🧪 Research and learning are my forte, I am a forever learner and a bit of a nerd. Alongside this I have also always loved health & fitness and how it makes me feel both mentally & physically. Having personally faced prolapse following the birth of my second child, I understand the profound shift in one's connection with their body after having a baby. This transformation occurs during the most challenging phase of life, and the toughest job of all, parenthood. I firmly believe mothers are superhero’s who deserve to be supported and educated on how to safely rebuild their bodies from the inside out and how to return to exercise safely no matter where you are in your postpartum journey – because once postpartum, always postpartum. This is why Mum Strong was born. My mission is to empower mums, guiding them to discover both their inner and outer strength. Together, we rebuild confidence, foster body trust, and navigate the roller-coaster of motherhood in a supportive community of like-minded women. Prioritising internal strength, we focus on improving pelvic floor and abdominal function, aiding in the healing of diastasis recti, pelvic floor dysfunction, and prolapse. 💪 Let’s tap into our inner superhero vibes and embrace the strong mum’s we truly are, because we’ve totally got this. 💫 👊 #mumstrong #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #strongmumclasses #restoreyourcorepostnatalcourse #tepunawomensfitnesstrainer #partiallyindividualisedtraining
👶🏻🤰🏻🌟 Bringing a new life into this world is a beautiful journey, but it can also be challenging and overwhelming, especially when it comes to postpartum recovery. At Fit For 2, we believe that a successful postpartum period is crucial to the physical and emotional wellbeing of both mother and baby. Here are some tips to help you create the perfect postpartum success: 🤸🏻♀️ Postnatal Fitness Coach: A postnatal fitness coach like Anita and Shelley at Fit For 2 can help you regain your strength and energy after giving birth. They will create a customized workout plan that takes into account your specific needs and limitations. 👋 See a Women's Health Physio 6 weeks after giving birth. This will help with your recovery and help make your Safe Return to Exercise journey easier. 👥 Community: Surround yourself with other new mums who understand what you’re going through. Join a new mums group or attend postpartum support groups to connect with others and share experiences. 📚 Education: Educate yourself about what to expect during the postpartum period. Read books, attend classes, and talk to your healthcare provider to understand the physical and emotional changes that occur after giving birth. 🍎 Nutrition: Eating a healthy and balanced diet is essential for postpartum recovery. Incorporate nutrient-dense foods like fruits, vegetables, lean proteins, and whole grains into your meals. 🤝 Support: Seek support from your partner, family, and friends. It’s important to have a strong support system during this time, especially when you’re feeling overwhelmed or stressed. 💪 Accountability: Hold yourself accountable for your postpartum goals. Set realistic expectations and track your progress to stay motivated and on track. Remember, the postpartum period is a journey, not a destination. Be patient, kind, and gentle with yourself, and know that you’re not alone. We’re here to support you every step of the way. #postpartumrecovery #MumSafe #safereturntoexercise #mumsandbubsfitness #motherhood #postpartumsupport #newmums #postnatalfitness #nutrition #community #education #support #accountability #midwifery #healthymums #healthypostpartum #mumstrong
🤰⭐👩🦳 Postpartum is forever 🫶 It isn't like you can go back to not being postpartum is it? 🤰 I bet you've heard it before "No I am not postpartum, my child is now 1" "Nah I'm not postnatal anymore, my kids are bigger" 🤯 Physiologically, there isn't a magic event when you get to a certain age of a child that your postpartum body changes to exactly how it was before. The body has undergone significant physiological changes that we should respect, embrace and work with. Each individual needs to be considered just as they are and with their individual story, symptoms and strengths to go forward with their return to exercise and ongoing training. ⛹️♀️🧘♀️ It's so very important to focus on the individual and meet them where they are at. In collaboration with our very skilled local women's health physiotherapists we work to strengthen from the inside out where we focus on correct pelvic floor and core activations to improve our training for all the years to come. ✨ No more "pre baby body", no more discomfort or embarrassing accidents with laughter and exercise. Just strength, health and happiness 💜💪🥰 #merimbula #mumsafe #strongwomen #eden #collaborationovercompetition #midwife #fitness #postnatal #pelvicfloor #safereturntoexercise #registerednurse #salutmumma #mumlife #heal #breathe #pelvichealthphysiotherapy #knowledgeispower #lifestyle #functionalfitness #oncepostnatalalwayspostnatal #functionalmovement #womencentredfitness #heavytoddlers #strengthtraining #womenshealthmatters #running #womenshealthphysiotherapy #osteoporosisprevention #pregnant #mumsafetrainer
Counting down the days! In just two weeks, we kick off our Strong Mum class, followed by the Restore your Core course a week later! 🌟 I can't wait to welcome all the amazing ladies who've already signed up. Together, we'll learn to strengthen our bodies from the inside out, learn safe and effective movement, and embark on a journey of empowerment. Plus, plenty of laughter along the way! Stay tuned for a sneak peek at our Mum Strong studio. While there are still a few finishing touches to add, I'm absolutely thrilled with what we've created! 💪✨ #mumstrong #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #strongmumclasses #restoreyourcorepostnatalcourse #tepunawomensfitnesstrainer #partiallyindividualisedtraining
Hello, I'm Brooke, a personal trainer, and a mother of three. I lead small group fitness classes and 1:1 PT sessions in Hamilton. Fitness training isn't one-size-fits-all, especially when working with pregnant and postnatal mothers, each at different stages and levels of fitness. In my classes, I focus on meeting individual client needs within a small group setting by customising workouts to suit various stages of pregnancy or postnatal recovery, promoting both physical and mental well-being. I help my clients connect with their bodies, emphasising the importance of pelvic floor and deep abdominal engagement in functional exercises tailored to everyday mum life. Having experienced the challenge of balancing baby care with personal health and fitness, I understand the need for flexibility and I offer alternate ways for clients to incorporate their essential weekly workouts, ensuring they feel their best. By prioritising client needs, encouraging communication, and allowing adjustments in intensity, my goal is for every participant to leave feeling invigorated and empowered. If you're looking to join a supportive community of like-minded mums, please reach out, I'd love to hear from you! 💜 #brsw #brookerswright #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #termtwotrials
It’s been a fabulous term but now it’s time to take a little break from classes while the school holidays are on and spend some extra time with the kiddies 👧🏻 🧒🧒🏼 Term two kicks off 30 April so for more info on classes or 1:1 session send me a DM or you can find out more at www.brsw.nz 🙌 #brsw #brookerswright #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #schoolholidays #termtwo #bookatrial
Our final class of the term is done and dusted with the 100 Club. Have you done it? Do you do 100 of each exercise before moving on? Do you break then up to reps of 25 or 50? My good friend @techno_unco put me through the 100 Club plenty of times, and it's stuck with me 10 years on... We prepared for this high rep count. Some did alternatives working around injuries. Everyone left feeling .... done. #bootcamp #mumswhomove #mumsbootcamp #mumfit #safereturntoexercise #postnatalbody #postpartumbody #groupexercise #kcfitnz #strongmum #fitmum
I LOVE end of term coffee with my clients ☕️ 🤎 They have worked so hard during the term, setting aside time in their week to focus on their health and fitness, and making connections with other mums 💕 #brsw #brookerswright #mumsafetrainer #safereturntoexercise #preandpostnatalfitness #preandpostnatalexercisespecalist #lookingaftermumsandmumstobe #repsregistered #endoftermcoffee
These women are literally #strongertogether as they progressively lift heavier and heavier because they're #strongerasamother 💪🏽 Our final Friday Strong Mum's class of the block saw many of them hitting PBs - because all their ducks were in a row (stage of cycle, energy, beastmode, etc.) ✔️ strong bones ✔️ balancing hormones ✔️ higher functioning ✔️ better metabolism ✔️ heart health ✔️ empowered All over improved quality of life #postnatalbody #postpartumbody #safereturntoexercise #strongmum #kcfitnz #mumswhomove #mumswholift
❤️Mums of The Sunshine Coast QLD ❤️ Check out your local #mumsafetrainer Emma of Motivate Mums. Term 2 bookings are now open. Spots are limited so book TODAY! Emma helps new mums return to exercise safely running sessions in Maroochydore and Buderim. All MumSafe Trainers work in partnership with Womens and Pelvic Health Physiotherapists so you know you are in safe hands. Emma works with the teams at @her.womenshealth and @sportsandspinalkawana Connect with Emma via her profile at www.MumSafe.com.au
❤️Mums of South Morang, Doreen, Mernda, Greensborough and Epping❤️ Check out your local #mumsafetrainer Anita of @fitfor2.pro 👋Trial sessions are now open. Spots are limited so book TODAY! 👋Fit For 2 offers group training individually tailored safe and effective exercise programs for conception, pregnancy and mums at every stage of motherhood. 👋Anita of Fit For 2 is also a qualified Midwife and offers a comprehensive online education portal, accounting group, recording library and loads of support. 👋All our MumSafe Trainers work in partnership with Women’s and Pelvic Health Physiotherapists so you know you are in safe hands. Fit For 2 works in partnership with @inneractivepelvicphysio 👋Connect with Anita Guerra via her profile at www.MumSafe.com.au 👉🏽 search South Morang
We believe it shouldn’t be that hard. We believe all women should have access to all of the information and education they require through their pregnancy, birth and postpartum to make quality, fully informed and supported decisions about what is right for them. We believe the fitness industry should be a transparent landscape where it’s easy for mums of all ages and stages to find a trainer, coach or instructor that is educated and knows how to look after them safely and effectively. We created MumSafe to provide a symbol of confidence for all mums. We know when you see the MumSafe™️ logo you can be assured that you are in safe hands. Trials are currently happening at all MumSafe Trainer locations 👉🏽 head to www.MumSafe.com.au to find someone in your area ❤️ And make sure to let us know if you can’t find anyone as we are growing into new areas all the time 👉🏽 email us at [email protected]
❤️Mums of Hobart and surrounds, TAS ❤️ Check out your local #mumsafetrainer Sarah of @sarahcastley Term 2 bookings are now open. Spots are limited so book TODAY! Sarah offers a specialised return to exercise program for mums plus regular women’s only group fitness sessions!! All MumSafe Trainers work in partnership with Womens and Pelvic Health Physiotherapists so you know you are in safe hands. Sarah works in partnership with @thepelvicstudio Connect with Sarah via her profile at www.MumSafe.com.au 👉🏽 search Hobart
Trials are now open for Term TWO at all MumSafe Trainer locations ❤️ Four times a year our MumSafe™️ Trainers open their doors for trial sessions or consults so that you can make sure you and a great fit for each other. At MumSafe it’s our mission to ensure that mums of all ages and stages have access to safe and effective exercise so that you can be confident that your trainer knows exactly how to look after you. When you see the MumSafe™️ Trainer logo you know that your trainer is: 👉🏽 Certified in pre and postnatal exercise. Many of our trainers have done a number of great courses in this space. 👉🏽 Works in partnership with a womens health or pelvic health physiotherapist…. because we know we cannot do our best work or give you the best possible exercise prescription without our ‘eyes on the inside. 👉🏽 Registered with @aus_active @exercisenewzealand or the equivalent…. registration is optional within the fitness industry at present but we believe in best practice on all levels. 👉🏽 Insured adequately for the services they offer you. 👉🏽 Committed to their ongoing education in working with women and mums…. Their MumSafe status provides them with up to date and further education in working with women and mums of all ages and stages. 👉🏽 Supported by a team of likeminded exercise professionals so they can offer you the best possible support too. Head to www.MumSafe.com.au to connect with a trainer in your area ❤️
😫ARE YOU EXPERIENCING ACHES AND PAINS POSTPARTUM😫 👉 Your body has just been through such a physical birth 👉🏻 you may experience some more aches and pains throughout your recovery 👉🏻Osteopaths can assess and treat many common aches and pains with pregnancy and postpartum, including: -leg cramps - Pelvic pain and pressure - lower back pain - ligament pain - swelling - muscle tightness and discomfort. >>SWIPE for more info and contact Alvina or one of the many wonderful Osteos @alignandnurture who can provide you with treatment and care you need! #osteo #osteopathy #pregnancy #motherhood #achesandpains #achesinpregnancy #backpaininpregnancy #groinpain #postpartum #postnatalexercise #mumsandbubsfitness #mumselfcare #MumSafe #safereturntoexercise