GET STRONG

Are you ready to get STRONG after your Pregnancy?

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 2nd September, with enrollment closing on 31st August. Don't miss your chance to jump on board!

 

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 very soon-to-be 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

 GET STRONG

 IS A 12-WEEK PROGRAM STARTING ON 2ND SEPTEMBER.  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)

One-Off Payment

€210

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

€75/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

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: 40-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

€210

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

€75/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