EXPLORE OUR CLASSES & PROGRAMS
Pregnancy changes your body, but it doesn't break it. Whether you’re bumping along in your second or third trimester or a few weeks postpartum, the classes and programs are designed to rebuild, strengthen, and help you move with confidence (because sneezing shouldn’t be stressful).
IN-PERSON CLASSES
Struggling with pelvic floor pain or a core that feels MIA? These classes are ideal for moms who are freshly postpartum. This is your starting point for healing, core rehabilitation, and a safe return to exercise. We recommend sticking with this programme for 2–3 months before moving on to Mom Strong. Studio sessions at the incredible Rapha Pilates Studio, in Somerset West
Ready to get moving again but stuck in the pelvic floor pain loop? These classes are ideal for moms over 6 months postpartum. Perfect for those returning to exercise, or for moms who have resumed activity but are caught in the pelvic floor pain cycle. Studio sessions at HIIVE Fitness, in Somerset West
ONLINE PROGRAMS
A program designed for moms in their 2nd trimester. This online program is ideal for moms who want to invest in their health and feel confident that their gym exercises are safe for the bump and body.
✓ Free 1:1 consultation with Tammy before you begin, so your program fits you perfectly
✓ Nutrition Q&A session with a registered dietician
✓ Flexible home and gym workouts
✓ Expert video guidance at every step
✓ A full equipment list
A program designed for moms in their 3rd trimester. This online program is ideal for moms who want to invest in their health and feel confident that their gym exercises are safe for the bump and body.
✓ Free 1:1 consultation with Tammy before you begin, so your program fits you perfectly
✓ Nutrition Q&A session with a registered dietician
✓ Flexible home and gym workouts
✓ Expert video guidance at every step
✓ A full equipment list
Designed for moms week one or two postpartum, this online program is your post-birth bridge, designed to promote healing and guide you back to movement.
✓ Full 3-month access to exercise at your own pace
✓ A progressive 10-week program to restore strength from the inside out
✓ Expert video guidance at every step
✓ Full equipment list
Let’s get this show on the road!
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Kettle bell
Dumbbells or free weight bar
Glute resistance band
Large resistance band
Box or step
Large exercise ball
Small Pilates ball
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Equipment is affordable and easy to purchase off Takealot or your nearest Sportsmans Warehouse.
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You can add more sets or reach for a heavier weight. Small adjustments go a long way.
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Add 10 minutes of walking at the end of the session.
Set your own pace or speed.
If you want a little more structure, try alternating between 1 minute of higher intensity and 1 minute of lower intensity until your time is up.
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Now is not the time to chase personal bests. Choose a weight that feels challenging but comfortable, and remember, what works at 16 weeks might look different at 32 weeks, and that's completely okay.
CONSULTATION
Online Consultations – R400 / 30 min
These online consultations are perfect for moms at any stage postpartum. During our session, we’ll focus on supporting your body’s healing, guiding you through safe postpartum exercises, and helping you return to the workouts you love.
After the consultation, I’ll either recommend one of our existing online programs or create a personalized 4–6 week program tailored specifically to your journey.