Fit 4 Consumption - Personalised Nutrition & Exercise
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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

Online Personal Training for After Birth

To discuss if this programme is suitable for you please contact Sheena on sheena@fit4consumption.co.nz

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
sheena@fit4consumption.co.nz



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

WIN 5 free exercise classes!

Do you want to exercise?
Do you want safe sessions designed for pregnancy and postnatal women?
Do you want to train with the only pregnancy certified trainer in the Waikato?
Do you want to be able to bring along your child/children?
Do you want to have fun?
Well I have the answer!  Mum's & Bubs exercise classes.  Held in Hillcrest at the Scout hall.  Every Tuesday rain or shine from 10-11am.

There's even a chance to win 5 FREE classes on the Fit 4 Consumption Facebook page.  Competition closes 21/51/17


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

Mum's & Bubs Group Exercise

Are you pregnant?
Do you have a child?
Then Mum's & Bubs is for YOU!

I run a weekly group exercise class on a Tuesday at 10-11am for pregnant and postnatal mothers to come along and bring their child/children.  You don't need to find child care to fit in your own exercise and they instead get to join in the fun. 

I am qualified with specialized training in pregnancy and postnatal bodies so that all exercises are safe and appropriate for your situation.  Sign up for a 6 week block or enroll on a casual basis.  Get in touch if you would like any further details.



Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Fit 4 Consumption
Hamilton, Morrinsville, Cambridge

Mum's & Babies Exercise COMING SOON!

Your very own mum's and babies exercise class is starting up soon in Hamilton!! 

I am proud to be able to offer you safe exercise for you and your baby whether you are pregnant or getting back into exercise post baby.  I am a qualified personal trainer and have specialised in pregnancy and postnatal exercise so you can rest assured I have your health and safety as my number one priority.

I will be holding group exercise sessions in Hamilton where you can bring along your small child.  Depending on their age, and their personality, they will either join in this session with you in a baby carrier/stroller or alongside you or make their own friends with other babies in the class.  No longer do you need to find childcare while you get your own exercise session completed!

If you are interested in finding out more or taking part please email sheena@fit4consumption.co.nz


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Fit 4 Consumption
Hamilton, Morrinsville, Cambridge

Pregnancy Exercise in Hamilton

Are you pregnant?  Are you looking for a qualified trainer to help you exercise through your pregnancy?

Look no further!

I have some availability to take on some more pregnant clients this side of Christmas.  So if you want to exercise to stay healthy through your pregnancy while being supervised one on one to ensure things are safe for you and baby contact Sheena today.

Safe pregnancy exercise sessions in Hamilton without needing to also purchase a gym membership.

Phone 021 152 3262 to discuss getting started.  Pregnancy Exercise pricing is listed on the website under the "Pregnancy" tab.


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Fit 4 Consumption
Hamilton, Morrinsville, Cambridge
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