COMPLETE
POST-NATAL PLAN
GET BACK TO YOU AFTER THE BIRTH OF YOUR BABY
You've just done something amazing!
You might be feeling the pressure to "bounce back". Well first off - let's ditch the comparisons and forget the race to lose baby weight, there is no need to even consider the 'snap back' here. Instead, let's focus on how you are feeling, let's celebrate what your body can do and ease it back into exercise and feeling more like you again.
The Complete Post Natal Plan is the brainchild of Charlie, a postpartum fitness expert. There's also a women's pelvic health physiotherapist and a pre and post natal nutritionist who provide invaluable support, because, let's be real, your health and safety are non-negotiable. Say no to random post-pregnancy workouts and steer clear of programs promising weight loss – this is not the right way to go about long-term sustainable mental and physical well-being! This is the same routine that Charlie used to recover and rebuild after her three children were born.
Before you dive in, a friendly reminder: always check with your doctor before kicking off any new exercise adventure and just incase we have any pregnant people here, please pop into our Pregnancy Plan rather than considering this one.
What's included in the plan?
Whether you are a brand new mum or returning to exercise after a longer recovery post birth, we make sure you are safe whilst having fun, with leading experts in cardio, strength, pilates, yoga, pelvic floor physiotherapy, nutrition and mental health. We guide you all the way from the early weeks back to incredible fitness as a mum. You can start no matter where you are in your motherhood journey, there's always a safe place to begin.
EARLY WEEKS
We start with a guide to support you through the first six weeks of life as a new mum with a library of informative and supportive videos. We hold your hand and guide you with professional advice to aid the best recovery possible as well as open and frank conversations about many of the issues and topics that are sometimes difficult to talk about.
Everything is covered in an accessible, short video format, including talks on self care, mental health, recovery tips for caesarean and vaginal birth, pelvic health including support for pelvic floor and diastasis recti, nutrition, stretch and mobility and other health concerns you may have during your recovery.
12-WEEK RECOVERY PLAN
A structured, follow along 12 week plan to get back into fitness after the birth of your baby. Split into three sections – Breathe, Build and Boost, progressing from gentle movement, reconnecting to your core and pelvic floor, adding an upper and lower body focus, progressing to building strength and cardio fitness again in a safe and effective way, as well as post natal yoga and Pilates classes.
The plan provides a safe, structured recovery back to exercise with progressive classes with bonus classes from professional pelvic health and nutrition professionals to support your recovery. You can start this module after your post natal check, having been given the OK from your physio, midwife or doctor to exercise again.
THE CLUB
After completing your 12 week plan, you're ready for The Club. hallenge yourself and find new levels of fitness whilst being mindful of the changes that your body has recently been through.
We offer you 6 different types of classes, dependent on how you are feeling on a particular day. No sleep the night before? - gentle yoga and a full body stretch may just help - full of beans and wanting to pump up the music - feel the burn and get a sweat on in a cardio or strength class. We provide you with a weekly plan to follow if you are just starting out and need help with a routine.
GIVE IT A GO
As a new mum, I know you have a lot going on, and knowing where to start and what to do when you have your gym kit on is part of the problem. Take the stress away and let Bumps & Burpees do the hardwork? The easiest and most effective way to safely return to fitness after pregnancy and childbirth is to follow the Complete Post-Natal plan. Start the journey today - try a week for free and cancel the plan at anytime.
NO HASSLE
It's easy to get started. Access your classes online, anytime, anywhere. Minimal equipment is needed and you don't need to leave home so you won't need childcare. No contract, cancel your subscription at anytime.
SAFE
All of our workouts are created by mums for mums. We also happen to be specialist trainers in post natal exercise. There are always adaptions and we help you with the issues that most mums face whether you are 6 weeks or 5 years post natal.
BOOST YOUR WELL-BEING
Being a new mum is amazing, but it can be tough too. By dedicating just a little time to yourself for regular exercise, you will release endorphins after every workout, you are not only helping your physical being but also your mental well being too. Exercise is the perfect 'pick me up' and antidote to mum life.
GET STARTED TODAY!
CANCEL AT ANY TIME
YOUR
FREQUENTLY
ASKED
QUESTIONS
I've just had my baby, can I join the post natal plan?
I'm a total beginner and am worried that I won't be able to keep up with the classes?
I'm not sure if I can commit to doing enough classes each month.
Are the classes live?
What equipment do I need for the classes?
How long are the classes?
Want to focus on the first 6 weeks without any pressure to start exercise?
If you've just had your baby you may not even be thinking about how you might feel tomorrow let alone exercising in 6 weeks time. If you want to feel supported in your immediate post natal recovery with advice from the professionals on pelvic health, nutrition and self care - then step this way. We can help you get started on exercise when the time is right for you.
BUY EARLY WEEKS GUIDE"There's always a workout to fit in with the time that I have. On top of that, my toddler and baby both love to join - fit and strong mindsets from the start!"
Sarah
"Charlie is such a friendly and down to earth instructor. She offers alternatives to ensure everyone can follow and do what feels good for them at the time. I recommend B&Bs to all my friends who are pregnant or post natal."
Leanne
Regular Exercise is Self Care
With classes from 10-45 minutes, it's easy to fit in your workout with on-demand videos, anytime, anywhere.