https://www.fitmamma.com.au/blog daily 0.75 2018-10-29 https://www.fitmamma.com.au/blog/10/post-natal-screening-sydney monthly 0.5 2018-11-13 https://www.fitmamma.com.au/blog/9/6-week-wellbeing-challenge monthly 0.5 2017-09-27 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1506475242742-KRO53897FHETLO28EIBM/FIT+MAMMAS+measurement+chart.png Blog - Fit Mamma - 6 Week Wellbeing Challenge https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1506497602146-C0U99FD68XZL5QK6ME6X/FIt+Mamma+Food+List+1.png Blog - Fit Mamma - 6 Week Wellbeing Challenge https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1506497068929-CKCW9BPA721KVZQ6BQY2/fit+mamma+food+list+2 Blog - Fit Mamma - 6 Week Wellbeing Challenge https://www.fitmamma.com.au/blog/6/nap-time-efficient-workouts-for-mums monthly 0.5 2017-06-22 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1498086544235-LNICMDZTE7BA1JTJLVAV/tabata+timing+pushpress+timer Blog - Fit Mamma - Whats the best exercise whilst baby sleeps? https://www.fitmamma.com.au/blog/11/tummy-tightener-workout monthly 0.5 2016-11-14 https://www.fitmamma.com.au/blog/9/improving-your-confidence-and-happiness-as-a-new-mum monthly 0.5 2016-09-05 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1473052447823-XOQIBDU4YJB11TVKUQRV/mums-group-eastern-suburbs Blog - Fit Mamma - Improving your confidence and happiness as a new mum. warm-up banter with the crew down at Fit Mamma - Bellevue Hill. https://www.fitmamma.com.au/blog/8/chronic-inflammation-what-is-it-how-to-combat-it monthly 0.5 2016-08-23 https://www.fitmamma.com.au/blog/trainingfortwo monthly 0.5 2016-07-18 https://www.fitmamma.com.au/blog/7/weight-loss-tips-for-busy-sydney-mums monthly 0.5 2016-07-11 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1468209334509-LD97TL0JKDD4TNIIQPIT/eastern-suburbs-mothers-group Blog - Fit Mamma - Weight loss tips for busy Sydney mums https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1468209639154-ZG5VSYS64Z2JCYFCNSZI/mums-group-eastern-suburbs Blog - Fit Mamma - Weight loss tips for busy Sydney mums KP working on some push ups with little Freddy coming along for a ride. https://www.fitmamma.com.au/blog/7/7-minute-workout monthly 0.5 2016-07-03 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467584951773-5CDGI09377H2V59Z0M40/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Alternating Lunges. From a standing position, step forward, far enough that you bend your front knee and drop your back knee to the ground. Keep a straight spine, weight distributed through your flat foot, and drive upward back into position, before switching. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467583381851-H4AV6TVY6WT9YXFHGCBO/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Crunches. Keep your lumbar spine on the ground, contracting from your upper abdominals as you sit up, and crunch. If your neck is weak, support it, by gently holding your head.. just don't strain your neck by pulling your chin towards your chest. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467584425575-F3UJZWVJWUNYUVT8PZBE/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Chair dips. To help those stubborn tuckshop arms! When lowering your body it is important to keep your back ask close to the chair as possible. If you can feel the chair rubbing on your back through the movement, then you're doing it correctly. As you get stronger, progress by taking your legs out straighter. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467585179851-AN5EPPQQMVYP75TTJIJ9/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Rotational push-up. Start this on your knees until you are ready to progress, and take your time getting the feel for this. You will probably find yourself off balance the first few times you try this. In the same position as your push up, drive upward and then open your body to the sky. Bring your arm back down, complete another push-up and switch sides. Again don't aim for full rotation. Do what is comfortable and progress from there. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467583134680-Z4AG8D7VN5C1O4G8798P/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Star Jumps. Self explanatory. We have been doing these since we were kids. Just ensure your hands meet overhead. This is a warm-up exercise more than anything, and we need to get those shoulders loose. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467583290144-VVAPFGBRV7GBUPXOVGWF/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Push ups. It would be wise to start push ups on your knees, and as your strength increases, progress to full push ups. Your hands should be in-line with your chest, not with your shoulders or neck. Elbows should be perpendicular to the ground. Focus on driving upward using your chest muscles. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467583488437-7UFENUQWDYHHC2ONGY05/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Step Ups x 2. Start with your weaker, less dominant leg. Place your foot flat on the chair, with your knee shifted backward behind the toe line. You do not want to have your weight on your toes, it should be evenly distributed through your flat foot. Lock out your spine, and focus driving upward with a strong torso. Focus your attention on driving through your glute and quad. after 30 seconds switch legs. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467584679852-K9O2PYFTD9H1KEM0NSC4/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Plank. If you're brand new to this, then i'd suggest starting the plank on your knees and progressing to full plank. Focus on drawing in your abs toward your spine throughout the hold, and control your breathing. Slow, deep breaths. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467585377029-OFT6SGAGVZZ1MDU0SG3Q/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Side Plank 30sec x 2. Here is the finisher. Lay on your side, and tuck your arm down into your ribs. This way, when you drive your body upwards using the weight of your arm, you'll create a natural 90degree angle and will take a load of pressure of your shoulder. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467583207508-BQPTHXEJAXGJWEU5V2SH/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Wall Sit. Literally lean up against a wall, slide down the wall until your thighs are parallel to the ground. This might take a bit of practise to get to this desired range. Ensure weight is distributed evenly from heel to toe. this can be achieved by ensuring you are bent at 90 degrees at the knee. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467583258143-2N42Z8YFGJVUHG2R38IV/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Squats. Imagine you are sitting down. Take your hands out in front to counterbalance you, and stop you falling backward. Keep your weight on your heels. Keep a straight spine. Pause for a brief second at the bottom of the squat, when your thighs are parallel with the ground. Now i want you to imagine driving straight upward through the centre line of your body. Drive simultaneously upward using your shoulders and heels. focus on squeezing through your butt on the drive up. Hope that makes sense. https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467584819443-FLOYV64XS7C1AKEW6143/image-asset.jpeg Blog - Fit Mamma - 7 minute workout Running lady. Simply jogging on the spot at pace. The secret here is to get your knees up as high as you can. This will really get your heart rate going! https://www.fitmamma.com.au/blog/6/secret-to-losing-belly-fat monthly 0.5 2016-06-27 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467006654884-M7ZA15W65NCBHLICJY2L/image-asset.jpeg Blog - Fit Mamma - Secret To Losing Belly Fat https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467006531148-J6SWDK2HVGHARJ0QHGV7/image-asset.jpeg Blog - Fit Mamma - Secret To Losing Belly Fat https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467005781781-2WERC093NF3K21VJYH74/image-asset.jpeg Blog - Fit Mamma - Secret To Losing Belly Fat https://www.fitmamma.com.au/blog/5tipsforbusymums monthly 0.5 2016-05-17 https://www.fitmamma.com.au/blog/weightlossformums monthly 0.5 2015-11-05 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1446709503400-SW062M3B0W5D6X0XXDM9/post-natal-weightloss Blog - Fit Mamma - Weight Loss Nutrition Guidelines for Mums This is an excellent general guide for hand portioning, and the different food groups that relate https://www.fitmamma.com.au/blog/10/post-natal-exercise-tips monthly 0.5 2015-10-27 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1445910327568-T9CKJ5STLPV40VTTP43U/correcting-abdominal-separation Blog - Fit Mamma - Exercise tips for new mums to get back your body quickly https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1445909781016-G7R3FDCNNS7KQQHCJT6U/how-to-strengthen-abs Blog - Fit Mamma - Exercise tips for new mums to get back your body quickly transverse abdominis https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1445909888428-QMKI0G99D52TLJ1BL2FU/Pelvic-floor-strengthening-exercises Blog - Fit Mamma - Exercise tips for new mums to get back your body quickly https://www.fitmamma.com.au/blog/category/post-natal+exercise monthly 0.5 https://www.fitmamma.com.au/blog/category/womens+health monthly 0.5 https://www.fitmamma.com.au/blog/category/fitness monthly 0.5 https://www.fitmamma.com.au/blog/tag/abdominal+separation monthly 0.5 https://www.fitmamma.com.au/blog/tag/mums+group+eastern+suburbs monthly 0.5 https://www.fitmamma.com.au/blog/tag/kegal+exercises monthly 0.5 https://www.fitmamma.com.au/blog/tag/fit+mamma monthly 0.5 https://www.fitmamma.com.au/blog/tag/exercise+tips+for+mum monthly 0.5 https://www.fitmamma.com.au/blog/tag/post+natal+exercise+eastern+suburbs monthly 0.5 https://www.fitmamma.com.au/blog/tag/fitmamma+eastern+suburbs monthly 0.5 https://www.fitmamma.com.au/blog/tag/post+natal+screening monthly 0.5 https://www.fitmamma.com.au/blog/tag/post+natal+tips monthly 0.5 https://www.fitmamma.com.au/blog/tag/tabata monthly 0.5 https://www.fitmamma.com.au/blog/tag/nutrition monthly 0.5 https://www.fitmamma.com.au/blog/tag/indoor+fitness+for+women+sydney monthly 0.5 https://www.fitmamma.com.au/blog/tag/pelvic+floor+exercises monthly 0.5 https://www.fitmamma.com.au/blog/tag/abdominal+exercises monthly 0.5 https://www.fitmamma.com.au/blog/tag/fitness monthly 0.5 https://www.fitmamma.com.au/blog/tag/workouts monthly 0.5 https://www.fitmamma.com.au/blog/tag/fitness+for+mums+sydney monthly 0.5 https://www.fitmamma.com.au/blog/tag/gym+with+creche+eastern+suburbs monthly 0.5 https://www.fitmamma.com.au/blog/tag/core+strengthening monthly 0.5 https://www.fitmamma.com.au/blog/tag/post+natal+exercise monthly 0.5 https://www.fitmamma.com.au/testimonials daily 0.75 2017-02-10 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467600428300-I80CICSCKX0RZ1CXI5CM/fit-mamma-workout-routine.jpg Testimonials https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467626577772-XDEBN74951YD5TWVCTEN/image-asset.jpeg Testimonials - Annabel 'Bandit" Martinez Testimonial Fit Mamma https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467626668753-LDA9380IO6DVV8PMK3NZ/image-asset.jpeg Testimonials - Gina testimonial Fit Mamma Eastern Suburbs https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467626708863-CS24O09O8FHK58EIWN2T/image-asset.jpeg Testimonials - Becky Testimonial for Fit Mamma Eastern Suburbs https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1467626744584-PKHF9ISV7TZ0B2LXMFGH/image-asset.jpeg Testimonials - Belinda Nak testimonial Fit Mamma Eastern Suburbs https://www.fitmamma.com.au/home daily 1.0 2023-05-14 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1625777588845-5SXW6I2YE9RDNPXJPCQT/GROUP+EXERCISE+FOR+MUMS.png Home https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1554977700206-OKTX6GWN76BZCZC18M1Z/Group-of-athlete-women-exercising-at-the-gym.-Fitness-women-exercising-at-gym.-918580062_5348x3416.jpg Home https://www.fitmamma.com.au/contact-1 daily 0.75 2021-07-10 https://www.fitmamma.com.au/fit-mamma-bellevue-hill-hq daily 0.75 2022-06-27 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1612997177184-T4O5BC08LB0ER2GQ1AE4/fitmamma-eastern-suburbs-group-exercise-for-mums.jpg Fit Mamma: training for mums with creche https://www.fitmamma.com.au/personaltrainers daily 0.75 2022-06-27 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1619571476767-UG3XWN0GKBY4XDIMON8Q/post+partum+eastern+suburbs.jpeg Staff - FIt Mamma The Seymour Clan. Laetitia (wife), Luna (almost 7), Reeve (2), Jack (Founder & Father) https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1567898134159-I4Y1RGJK2ZMD6N75NQZL/bondi_mums_and_bubs_exercise.jpg Staff - FIt Mamma Bex and her little Archie. https://www.fitmamma.com.au/take-action daily 0.75 2022-06-27 https://www.fitmamma.com.au/faq daily 0.75 2021-07-10 https://www.fitmamma.com.au/yoga-mamma daily 0.75 2018-10-10 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1539215036043-CJRQNX2VX7550W1HX5IN/yoga-mamma-eastern-suburbs.JPEG Pre and Post Natal Yoga with creche https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1538350916395-SNF8CF078SVC9XMQKROX/post-natal-yoga-with-creche.jpg Pre and Post Natal Yoga with creche https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1537395864436-RN08RJY0YNYENUY222BY/pilates-for-mums.JPG Pre and Post Natal Yoga with creche https://www.fitmamma.com.au/about daily 0.75 2022-06-27 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1555048520722-ZHEIX8PTDCKVH6CFG1I5/Friends-talking-self-portrait-in-fitness-studio-926979156_8660x5773.jpg About https://www.fitmamma.com.au/privacy-policy daily 0.75 2019-06-04 https://www.fitmamma.com.au/online daily 0.75 2021-02-07 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1591946742879-7GL36MYWA5QIIOH8R8P2/online-fitness-for-mums.png Online https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1591236251124-E96Q7IPSPCS43P82NOR4/fb+advert+ideas+pregnancy.jpg Online https://www.fitmamma.com.au/foryou daily 0.75 2021-07-27 https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1625784762529-8UY82H5F01C9ISNVPXRC/compression+active+wear+pregnant For You https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1627330602149-CSQ0VEDDM3EQG0Z5FZVW/baby-shower-gift-card.png For You https://images.squarespace-cdn.com/content/v1/5620ad8ae4b0b077de88f7b1/1625784662795-LOUA5X12Z153UHTG9UEU/introducing+babies+to+solids For You