Why is the NewMuma Program an 8-week program?
The NewMuma Program has been designed to:
- Enable access to all Mums at any stage of their journey
- Enable every client to feel they are making progress with their fitness and goals
- Routine is everything with small children, and knowing you have to be in a certain place at a certain time will help you commit to sessions and form a regular weekly exercise routine
For new mums with very young babies (less that 12 weeks), sometimes 1 session per week is a good place to start to gradually return to exercise. From my recent experience, both with myself as a new mum and watching my NewMuma Mumas, 1 session per week is manageable along with all the other demands that come with having a newborn.
Of course, I do encourage all clients to commit to 2 sessions per week if your little one is a bit older, so that you get maximum benefit from the program and the time you are committing to you. And, let’s be honest, between “mummy brain” and distractions by our little people (no matter how perfectly behaved they are!) there is only so much you will take in at each session. From my experience, the clients that attend 2 sessions per week get a lot more from the program and experience greater health and fitness benefits.
However, if you are only able to attend 1 session per week, please be assured that you will still get the benefits that come from:
- Taking the time to focus on rebuilding from the inside out and re-training your muscles to recruit correctly
- Committing to a regular weekly exercise program for both you and your little ones
- Adult company and conversation
- Emotional support
- A convenient, affordable way to exercise with children under the guidance of a qualified exercise professional.
How many mums are in each session?
I have a maximum of 3 mums per session, as this way each woman gets personalised attention, which is very important when returning to exercise after having a baby.
Also, it gives both the mums and the little people time to adapt to the session without the session becoming too crazy.
Where is the NewMuma Program held?
The NewMuma Program is held at MumaBubs Headquarters (HQ) in Carine. We have an indoor studio where the NewMuma sessions are held and a separate ‘play room’ off the exercise area, which is visible from the exercise studio and, for those the children that are moving, they can come and go easily and safely.
There is a large outdoor area where older children can play, but which is still visible from the exercise studio so mums can keep an eye on their children.
If I book into 1 session per week, but then decide I want to commit to 2 sessions per week, is this possible?
Absolutely! It will of course be dependent on places available in other NewMuma sessions, however, I am happy to discuss this with you if you would like to add an additional session at any time.
Do I need to book in advance?
Yes, given that there is a limited number of places per session you need to make a booking in the session or sessions you can commit to.
Also, as mentioned above, routine is everything with small children, and knowing you have to be in a certain place at a certain time will help you commit to sessions and form a regular weekly exercise routine.
How much is the program?
1 session per week PLUS 30 minute pre-exercise personalised assessment: $210.00
2 sessions per week PLUS 30 minute pre-exercise personalised assessment: $366.00
Can I pay on a session-by-session basis?
Given the small numbers in each program, therefore effectively making the sessions very personalised, we ask for the program to be paid in advance.
However, should it assist you to pay the total amount in 2 instalments to enable you to participate, please do speak to us about this option.
Once I have completed the initial 8-week NewMuma program, where to from there?
The MumaTime sessions have been introduced to also provide an increase in exercise intensity and difficulty, building on the core and postural strength foundations established during the 8-week NewMuma Program. It is very much a Pilates-based class, utilising different props, but also I will be mixing things up with little strength based challenges and other different formats to keep things interesting.
We have recently added another session, called MumaThrive, which is essentially the MumaTime classes but enabling mums to bring their young babies (less than 12 months) as we understand that it is not always possible for mums to get care for their babies to enable them to get to sessions. If there is demand, we will look at increasing the number of MumaThrive sessions available.
Further, if we agree you are ready to increase the intensity, then you will be able to join our MoveMuma sessions. These sessions will be higher in intensity to see you work up a sweat but will continue to ensure you rebuild from the inside out and re-train muscles to recruit correctly.
At the end of your NewMuma Program we will take the time to discuss how best for you to move forward, given where you are at from a fitness perspective and taking into consideration the other demands on your time.
Can I do a trial session?
Given the nature of the NewMuma Program, it is not possible to do a trial session.
However, we are happy to make a time to chat with you either at MumaBubs HQ, over the phone or via Skype, so we can meet, and we can answer any questions and address any concerns.
Why do you recommend the NewMuma Program should be completed before attending other MumaBubs sessions?
Following my experience as a pregnant woman and new mum, and having worked with and spoken to a number of mums over the years, I firmly believe the focus of this program is essential for every mum to complete first to ensure:
- she has learnt to correctly recruit pelvic floor and core muscles, especially while exercising
- she is assessed and deals with any continence concerns, pelvic instability, muscle weaknesses or imbalances or prolapse concerns
- she has gradually developed a solid fitness strength and endurance base.
Too many women have returned to exercise, and unknowingly, done more harm than good, leading to bladder or bowel control problems, prolapses or injury to skeletal muscles, joints and ligaments.
I don’t want this for any of my clients, and my commitment to you is that we discuss openly and honestly any issues or concerns with your health and fitness, and that any issues or concerns are dealt with as soon as possible, either by me or referred onto a allied health or medical professional.
Should there be any uncertainty about whether you are ready to join either of these sessions, I will recommend we undertake the one-on-one 30-minute appointment to enable a pre- exercise assessment, which is included in the NewMuma Program to ascertain if you are able activate your pelvic floor and deep abdominal muscles prior to movement, that you have no pelvic floor dysfunction and no pelvic instability.
Please note that I am also available for one-on-one personal training or buddy personal training. If you are interested in this option, please contact me to discuss.
What happens if I miss a session?
I do understand that now and then things crop up and little people (and mums) get sick. If you miss a session, and advise MumaBubs more than 3 hours prior to the missed class, a make-up class can be booked during the 8-week period, depending on availability in other class times.
Currently, there are limited options for making up a session, however, always speak with MumaBubs about what options there may be to assist you in making up that session.
I can’t wait to get started – what do I need to do now?
You will need to complete a medical questionnaire, called a PAR-Q Form, prior to your first session. I will send you the PAR-Q Form via email and then ask you to return it via email prior to your first class. This gives me the opportunity to look through it and give you a call to discuss anything in more detail. My aim is to give you as much individual attention as possible within the group environment, therefore, I need to get to know you.
What will I need to bring?
For you: please ensure you bring a water bottle and wear comfortable clothes to exercise in, including a supportive bra. We also ask that you wear or bring a pair of non-slip socks, as for a large percentage of the class we will be working with our shoes off. If you do not have a pair, non-slip socks are available for purchase for $5.00.
For your baby/child: please bring any favourite toys that will make them comfortable, small blanket (for babies/young children),dummy or comforter (if they use one), pram/stroller if it’s sleep time and any snacks or drinks you’d like them to have.
Due to the prevalence of food intolerances and allergies, I ask that you be mindful of the snacks you bring for your children. If I am aware of any babies or children with a particular allergy, I will advise the affected group(s) to ensure the safety of all of our children.
If you still need more information please do not hesitate to contact MumaBubs and we will be more than happy to assist you.