Fit 4 Consumption - Personalised Nutrition & Exercise
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Birth Centre Exercise Classes
Pregnant Women Only Class
Pregnancy Specific Exercise
Class by Donation Only
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Birth Centre Exercise Classes

Pregnancy Exercise classes are now being held at River Ridge birth centre, exclusively for pregnant women.  They are suitable for anyone from conception through to birth.  

They are open to all women and it doesn't matter if this is going to be your place of birth or not.  

Classes start at 5:30pm on Wednesdays and if you are attending a Maternal Journey antenatal course on a Wednesday there will be a half hour break for you to have something to eat before beginning your antenatal education session.  

The cost of these classes is $10 paid by cash at the session.  If you would like to register for these classes please email: [email protected]


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy & Postnatal Exercise Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

Pregnant Women Only Class

Good news for all the pregnant women out there, and those planning on becoming pregnant as I am now running pregnancy only exercise classes.  I have teamed up with Maternal Journey and will be holding these classes on Wednesdays from 5:30-6:30pm at River Ridge birth centre.  

The classes are suitable for women at any stage of pregnancy.  You will get to connect with a whole lot of other mums at all stages of pregnancy who also wish to stay active during this special time in your lives.  

Pregnancy exercise is not about losing weight but about safe weight management and preparing the body for birth.  For fun and safe exercise during pregnancy I'll see you on Wednesdays from 5:30pm at River Ridge!


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy & Postnatal Exercise Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

Pregnancy Specific Exercise

I am so passionate about providing safe exercises for women during pregnancy and after child birth that it actually gets me quite mad and frustrated when I see services advertised for this speciality market that are not suitable.  It clearly indicates to me that the person/business offering these services does not have the correct qualifications.

Don't always judge a good deal by the price that they charge.  I saw something advertised just recently that seemed like such a brilliant deal that I almost signed up myself!!  I read far enough through the terms and conditions to see that this person was not a personal trainer nor a nutritionist yet was giving workouts and advice to others.  This is a real shame that this information was only disclosed in the terms and conditions, (and really who reads more than about the first 3 lines before skimming to the bottom!!??).  

Some may argue that they did such and such that I advise against yet "turned out OK".  But do you really know if you are OK?  If you can't see the tissues/muscles on the inside how can you be sure they aren't as good as they could be.  If you think you are back to pre-pregnancy state yet plan to have more children how will you know that you corrected the specialised muscles correctly to have a comfortable pregnancy the next time around?  What everyone considers to be OK may be different.  If you have any light bladder leakage - that in my book is NOT OK.  Having a child does not mean you have to accept light bladder leakage as the new normal.  

The good news for those who are able to attend exercise classes in Hamilton is that the Mum's & Bubs classes are suitable for both pregnant and postnatal women.  The even better news is that I am going to be releasing an online exercise programme for pregnant women.  I currently have an online postnatal exercise programme but will be bringing out one for pregnant women.  This will mean that no matter where you are located I will have both yours and bubs health and safety covered from conception through to after birth.

Stay tuned and I'll soon have your bumps both pre-birth and post-birth looked after!!


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy & Postnatal Exercise Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

Class by Donation Only

If you are wanting to come along to a Mum's & Bubs class to see what it is all about this is an opportunity not to be missed!

You can attend this class and pay a donation of any amount that you choose.  All money collected on the day is being donated towards the Oxfam 50km walk project that one of our mums is involved with.

Date:  Tuesday 12th December
Venue:  Hillcrest Scout Hall in Hamilton
Time:  10-11am

Requirements:  You will need to complete a health history form prior to starting the class, so please contact me to get a copy of this in advance.  

This offer is only valid for those who are new to Mum's & Bubs classes.  All fitness abilities are welcome.  No long term commitment is necessary.


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy & Postnatal Exercise Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

The best Solution for Mums

My 12 week online training programme is currently on sale for only $30 per week.  This provides you with a new workout every week, plus a core and pelvic floor programme, and a 7 day meal plan PLUS so much more!

The workouts are all designed to be done at home without needing any equipment from as short as 10 minutes.  There are different variations for all fitness levels.  

This is unbeatable value for a programme that you can do with children at home that will keep you accountable.

For further details about this programme and to see all that it contains visit the "Pregnancy/Postnatal" page of my website.  Or to join now click the Sale image.



Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy & Postnatal Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

Win a Sports Bra


























I have this Sports bra to give away to one lucky lady, all you need to do is click on the image above to enter your email to be in to win.

The winner will be notified via email, at which time you will state your size.  Competition only open to NZ residents.

Good Luck!!

Sheena.

Online Personal Training for After Birth

To discuss if this programme is suitable for you please contact Sheena on [email protected]

Online Postnatal Exercise Programme NOW AVAILABLE

The programme you've all been waiting for is now available for purchase!  I have the most complete postnatal exercise programme around.  You get all the workouts especially designed for women after birth as well as a huge array of additional benefits and member only content.  The full package has everything covered with safe exercise, nutrition guidelines, toddler fingerfood recipes, online challenges, being connected with others also doing this programme, and 7 days a week support from me.

To see all the benefits of this programme click HERE.

So if you want to work out from home, at a time that suits you, without needing to worry about buying special exercise equipment you have come to the right place!  To purchase this programme you can either use Paypal or your credit card.  Contact me directly if you would like to discuss other payment frequencies.

I do want to thank all of my current clients and those that responded to be my product testers who gave input into exactly what mums want in a postnatal exercise programme.  Without you  I wouldn't have created such an all inconclusive programme.


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy & Postnatal Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

Why your trainer needs to be Pregnancy Certified

What does it mean to be Pregnancy & Postnatal Certified?

So I am the only trainer in the Waikato who is pregnancy & postnatal certified. But what does this mean for you? It means that I have done specific study into the female body in relation to the changes that occur during pregnancy and how your exercise needs to be modified to keep your baby safe as well as your own personal wellbeing. 

Hormonal changes during pregnancy mean that your body doesn't hold itself in the same way and so you are at risk of injuring yourself if your exercises are not modified to those from when you weren't pregnant. Also the level of activity, your heart rate and the intensity of your sessions all have a spin off to baby. This can mean that blood flow is restricted to baby which we do not want as this hinders their growth and development.

Postnatally your body needs to then accommodate the again change in hormones plus there is no longer a baby in your tummy and so the body needs to transition through different stages of exercises to adapt to having a "full" belly to an "empty" one. It is vital to work on your core using tailored exercises to return you to a pre-pregnancy state with bladder control, a strong pelvic floor, and without leaving you with (what I like to call) a baby pouch....that bit of tummy below the bellybutton that seems to be accepted as unavoidable part of becoming a mother. This is not true, you can have a flat stomach and have bladder control post baby. However you can not have these things if you are doing exercises that are detrimental to this. Exercises that are detrimental include pressups, burpees, situps, planks, and mountain climbers to name a few.

If your trainer doesn't state that they have pregnancy and postnatal certifications you are taking a risk with both yours and baby's wellbeing.  It is not enough to have an basic exercise qualification, nor years of experience in the general exercise industry, nor does just being a mum qualify you.  Yes these trainers may know about the body in relation to general exercise but pregnancy and after birth is a whole new ball game, and because one mum has done something herself during her pregnancy/after birth and doesn't think she's had any adverse side effects gives no assurance that what she did was correct.  You wouldn't want an unregistered builder so don't risk training with an exercise "cowboy" either. 

Becoming pregnant is such a blessing, many spend years trying to conceive, therefore you want to look after that little miracle and to exercise in a manner that puts baby's growth and development as a priority is important.  You also want to avoid injuries to yourself as well as having a body you are comfortable with after birth. To do so you need to train with a Pregnancy & Postnatal Certified trainer. Here I am at your service!

Contact me for the best in pregnancy and postnatal exercise
[email protected]



Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

New Service Coming Soon

I am busy working on a new service that will be released as soon as I can.  There's quite a bit of behind the scenes going on and I know that once it's ready for release you are all going to be pretty excited by it.

It will be the revolutionary new way for Mums to be fit and healthy.  Watch this space!!


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption
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