GET STRONG

Are you ready to get STRONG after your Pregnancy? It's opening back up for a brand new course on 14th April 2022!

Join our 12-Week Postnatal online exercise program to get fit and STRONG from the inside out, with a particular focus on the Core and Pelvic Floor Muscles!

Enjoy 3 weekly LIVE classes, as well as prerecorded Pelvic Floor and Deep Breath tutorials, as well as beautiful Restorative Yoga classes to take at your own pace. 

All classes are recorded on our app!

Get ready for some serious fun!

THE EMPOWERED BIRTH

Are you ready to flourish in your Pregnancy & prepare for a confident, beautiful Birth? 

Our weekly check-ins, LIVE Yoga & Fitness classes, and Pre-Recorded education bundles will give you everything you need for the pregnancy and birth you desire.

 All you need is a very small space and your yoga mat.

I'M HONOURED TO HAVE BEEN FEATURED BY GREAT PUBLICATIONS

INTRODUCING

GET STRONG

 

** Your 12-Week Online Postnatal Exercise & Strength Program will safely get you fit and strong after your baby has arrived.

** This is a 12-Week Progressive course, meaning that we start slowly and build up your strength gradually and safely.

** The focus will be on reconnecting with the Pelvic Floor Muscles and strengthening and bringing tone to both the Core and the Pelvic Floor

** We will also include exercises to increase your fitness levels and overall body strength, which will safely prepare you for returning to your pre-pregnancy exercise routine & more!

** Through LIVE weekly tailored Postnatal Fitness, and Strength & Conditioning classes, as well as prerecorded Restorative Yoga sessions, Breath, and Pelvic Floor Tutorials, your body and mind will be ready to cope with the daily challenges of Motherhood, and beyond.

** Having Fun, Feeling Empowered & building a gorgeous community online are at the centre of NurtureMama's values :-)

** The course is starting on 14th April, with enrollment closing on Tuesday 12th April. Don't miss your chance to jump on board!

 

 

I am absolutely loving Helen's 12 week Get Strong Post Natal course. I've never felt better and stronger in myself. Helen has a wealth of post natal knowledge, it's so reassuring! I know I'm in good hands!
I always feel amazing after each session and I love that I can catch up with the recordings if I can't make the live class. The content is incredible, it's great that the course slowly builds up to be more challenging! Thanks Helen 

Fiona xx

I joined the Postnatal 'Get Strong' program at 5 months pp. After taking part in Helen's 'Empowered Birth' Program I knew I was in good hands. 

It is so reassuring to be able to challenge yourself physically knowing that Helen has specific postnatal expertise and knowledge. Sweating and feeling strong without any pain or pressure on your joints or pelvic floor is exactly what I needed in order to recover and be able to care for my baby at the same time. 

Many postnatal classes I've seen only focus on results in terms of what we can see. Although I'm way more confident in my skin & feeling much stronger, Helen consistently educates us on what is going on inside. 

The 'Strong (core)' element has helped me reconnect with muscles that were weak even before my pregnancy. I find this class the most challenging and I have been able to revisit all the classes on the app when needed which is amazing. 

I love the accountability of attending the live classes but when baby needs me, I can take a break and complete the class at a later time.

At 5 months pp, I was feeling really stuck and now at 7 months pp, I feel drastically better in my body and mind. 'Get Strong' and Helen made that change happen! 

Faye xxx

ARE YOU CONCERNED ABOUT

  •  
    Postnatal Pelvic Floor Strength & Condition?
  •  
    Weakness in your Abdominal muscles?
  •  
    Weakness in your Back muscles?
  •  
    A lack of time to yourself?
  •  
    A loss of overall body strength and fitness post-baby?
  •  

 

  •  
    Exercising safely postnatally with an expert who will guide you correctly?
  •  
    Accessing a class on catch-up at a time that suits you? 
  •  
    Nurturing your body & mind with some beautiful Restorative Yoga?
  •  
    Fitting in a workout around your little baby?
  •  
    Feeling empowered to be your best version of yourself after your baby has been born?

Well my lovely, if you've answered yes to any of these then you're in the right place!

ABOUT ME

HELEN PLASS

Hey, I’m Helen and my passion is to empower women both in pregnancy and in their motherhood journey.

Fitness & Yoga play a big part in my busy life as a mom to 3 young boys. I'm a Pre & Postnatal Fitness Specialist, Yoga Instructor and Personal Trainer. I constantly keep my knowledge updated in the areas of women's health, fitness, and pre & postnatal corrective exercise. 

I am a contributor to Dr. Sarah Duvall's world-leading women-focused corrective exercise certification for fitness and healthcare professionals, 'Pregnancy and Postpartum Corrective Exercise Specialist Course', as well as many Irish media platforms.  I look forward to supporting you on your Pregnancy, Birth, and Motherhood journey. 

Helen Plass, yoga for pregnancy teacher; helping you prepare for birth

 

I'm really enjoying the course, Helen, it just makes getting back into shape so easy! Between the nice short classes and the time of the live sessions, it just works for me. 'Get Strong' does exactly what it says on the tin. I feel stronger, more energized and fitter as well as losing a significant amount of weight and inches since starting! With a focus on the postpartum period, it’s great to be in a group with other strong Mammy’s going through that awkward postpartum period together. The addition of the pelvic floor reminders is brilliant as let’s face it, I’d never think to do it myself!

Deborah x

 GET STRONG

 IS A 12-WEEK PROGRAM STARTING ON 14th APRIL 2022.  YOU CANNOT JOIN THE PROGRAM AFTER THIS DATE, AND WILL HAVE TO WAIT UNTIL THE NEXT 12-WEEK PROGRAM BEGINS

(FOR LIVE CLASS TIME SEE THE QUESTION SECTION AT THE END)

 

The Get Strong programme has been just what I needed after having my baby 7 months ago. Since starting I have noticed a huge improvement in my fitness and strength. The classes are so varied and gradually get more challenging as the weeks go by.

I really enjoy the live classes but it is also so handy to be able to catch up with the recordings if needs be.

 Helen is always so enthusiastic and encouraging and makes the classes fun and engaging.
She has an endless amount of experience and knowledge about getting your strength and fitness back safely after pregnancy. 
I would highly recommend this course for anyone looking to rebuild their fitness after pregnancy.
Thanks so much 
 

Caroline xx

 

I am delighted that I joined the Get strong programme and I am thoroughly enjoying it. I love the progressive nature of the programme. I started when I was about 3 months post partum, so I felt still very much l in the recovery stage. I trusted in Helen’s knowledge and experience that I was strengthening the weakened areas of my body and now that the classes are more challenging, I feel well able and confident to push my body. I love doing something for “me” 3 times a week & I am really enjoy the 30 minute live classes for that, but then the app is amazing for catch up when I have had a bad night or I just can’t make it. The results are surprising me all the time….for a sleep deprived mum, I strangely have more energy than I remember before and I have definitely got my agility back way quicker than after previous babies. I’d really recommend the programme and I am definitely going to keep training with Helen!

Paula xxx

One-Off Payment

€230

GET STRONG

  • 3 X Live Weekly Fitness Classes:
    • 1 x Shape - Full Body with Weights
    • 1 x Sweat - Full Body HIIT
    • 1 x Strong - Core & Pelvic Floor Focus
  • 3 X Prerecorded Restorative Yoga Sessions
  • Prerecorded Breath Tutorial
  • Prerecorded Postnatal Pelvic Floor Workshop
  • All live classes are saved & accessible on the app
SECURE AT THE CURRENT RATE NOW

3 X Monthly Payments

€85/m

GET STRONG

  • 3 X Live Weekly Fitness Classes:
    • 1 x Shape - Full Body with Weights
    • 1 x Sweat - Full Body HIIT
    • 1 x Strong - Core & Pelvic Floor Focus
  • 3 X Prerecorded Restorative Yoga Sessions
  • Prerecorded Breath Tutorial
  • Prerecorded Postnatal Pelvic Floor Workshop
  • All live classes are saved & accessible on the app
SECURE AT THE CURRENT RATE NOW

 

I'm so glad I stumbled upon Helen's Instagram page way back in my first trimester of pregnancy. From 'The Empowered Birth' prenatal program to 'Get Strong' for the postnatal period, Helen has safely guided my body all the way back to what feels like some kind of normal! I feel so much more 'me' now, which is super!

I would have been lost without her. I'm so grateful for her knowledge, experience, enthusiasm, and kindness which shine through in every class. Thank you Helen, keep up the grat work!

Dee xx

 

I have really loved the 'Get Strong' course with you Helen! I loved all the classes and the fact they are live with you as it really holds you accountable and I tried my best not to miss them and to catch up soon after I missed them. Content is great, it's a good varience and you provide lots of diverse exercises so it's never boring and no two classes are the same, which I really love!

I honestly think you are doing an amazing job as I just noticed recently the difference in my abdominal area and how it's almost back to where it was before this pregnancy so that's an amazing result for me and I am so grateful. I had quite a large diastasis this time round which really bothered me so I'm really delighted that I'm getting that core strength back and don't have that buldge around my midriff! 

I would highly recommend this course for women who want to reclaim their confidence following childbirth and also carve out some important time for themselves which I know I wasn't good at! Keep up the great work!

Aideen xxx

BODY

MIND

LEARN

Prenatal and Postnatal Fitness Specialist Helen Plass

AM I READY FOR 'GET STRONG'?

It is so difficult to recommend an overall, generic number of weeks when you can return to exercise after having your baby. No one woman has the same recovery and healing journey. Some women might be ready at 5 weeks and others at 5 months! I'd ask myself the following questions:

  • Am I feeling well within myself?
  • Would I have the energy to exercise 3 times per week?
  • How are my pelvic floor and continence levels?
  • Has my doctor given me clearance to return to exercise?
  • How fit was I during my pregnancy?
  • What kind of birth did I experience?
  • Did I need any physiotherapy rehabilitation after my birth?
  • Do I feel excited about returning to exercise and ready to feel strong once more?

The return to exercise guidance is 6 weeks for a vaginal birth and 10-12 weeks for a c-section birth, but these are incredibly generic.

By answering the questions above should paint a good overall picture for you. Take all of this into account, then make your decision.

Please feel free to drop me an email @ [email protected] or a DM on Instagram if you have a specific question about your suitability. 

CLASS DESCRIPTION

GET STRONG

 

** This is a progressive course so we will start slowly with low-impact exercises for the first few weeks, building week-on-week. 

** What will you need? Yoga or exercise mat and 2 pairs of dumbbells are recommended but not essential. You will get better results with weights. Lighter weights: from 2-4kg; Heavier weights: anything from 4kg+

** SHAPE: 30-minute strength & conditioning class focusing on bringing overall body strength & definition with the use of weights. Monday's 10am.

** SWEAT: 35-minute HIIT class focused on raising the heart-rate and burning calories! Dumbbells or a kettlebell are recommended but not essential. Tuesday's 10am.

** STRONG: Abs /Core and Pelvic Floor strengthening 30-minute class. Light weights optional. Thursday's 10:30am.

 

One-Off Payment

€230

GET STRONG

  • 3 X Live Weekly Fitness Classes:
  • 1 x Shape - Full Body with Weights
  • 1 x Sweat - Full Body HIIT
  • 1 x Strong - Core & Pelvic Floor Focus
  • 3 X Prerecorded Restorative Yoga Sessions
  • Prerecorded Breath Tutorial
  • Prerecorded Postnatal Pelvic Floor Workshop
  • All live classes are saved & accessible on the app
SECURE AT THE CURRENT RATE NOW

3 X Monthly Payments

€85/m

GET STRONG

  • 3 X Live Weekly Fitness Classes:
    • 1 x Shape - Full Body with Weights
    • 1 x Sweat - Full Body HIIT
    • 1 x Strong - Core & Pelvic Floor Focus
  • 3 X Prerecorded Restorative Yoga Sessions
  • Prerecorded Breath Tutorial
  • Prerecorded Postnatal Pelvic Floor Workshop
  • All live classes are saved& accessible on the app
SECURE AT THE CURRENT RATE NOW

HAVE A QUESTION?

YOUR ANSWER MAY BE HERE...IF NOT EMAIL ME

SIGN UP HERE AND GRAB YOUR SPOT

ARE YOU READY TO 'GET STRONG' ONCE AGAIN?

SIGN UP HERE AND GRAB YOUR SPOT