Bump & Beyond – Pre & Postnatal Programs

Firstly, highly qualified, insured and registered pre & postnatal Coaches deliver our Pre & Postnatal programs – sadly, this is not always the case.

We have programs available for both Mums-to-be who are looking to get strong and fit before bub’s birth while keeping the aches and pains at bay,  and also for new mums who are looking to rehabilitation their pelvic floor and intrinsic core muscles and get their pre-baby body back.

Coach Tracy, as a mum of 6, knows what it’s like to have stayed fit and exercised while pregnant and exactly what it takes to get back into shape,  to exercising and playing sport afterwards. Her pregnancies were all different as were her deliveries so she understands what your concerns and needs are.

Our facility is child-friendly with a Creche available (bookings recommended)


Bump To Bubs – Prenatal Strength & Cardio Program

Exercise is highly recommended for most pregnant women. Our pregnancy program can help you stay fit and healthy or even improve your fitness in time for bub to arrive.

The benefits of prenatal exercise are numerous, some being;

  • Regular low to moderate levels of exercise during pregnancy appear to increase the likelihood of vaginal delivery or exercising for 150+ minutes a week is associated with a decreased risk of C-sections compared with less exercise activity per week ( References- ActaObstetricia et GynecologicaScandinavica  &  Women’s Health Issues)
  • Combined Aerobic and Strength exercise of moderate intensity for 3 x 30-60mins a week was proven to be a beneficial, safe treatment for mums-to-be with gestational diabetes. (World Journal of Diabetes)
  • Weight management.
  • Labour and delivery may be shorter, easier and the recovery following birth will be faster.
  • Less aches and pains due to baby weight and altered posture.
  • More energy.
  • Less risk of constipation, bloating and swelling.
  • Prepares your body to cope with the rigors of delivery.
  • Reduced severity of Diastasis Recti


So What is safe? – Although exercise is safe and encouraged for most women, it still needs to be the right exercises at the right time. The ability to do, and the safety of certain exercises changes during each Trimester, so recommendations on safe exercise will change during the course of your delivery and may be different for each pregnancy you go through. It may also change if you were to experience any health changes during your pregnancy. This is why you are always best to do your training in the supportive environment with a qualified Coach. All you need to begin is a clearance to exercise or continue exercising from your doctor when they give you the wonderful news. You will need another green light from your Doctor at 16weeks or as frequently as they recommend if you are under observation.

Personalised and Trimester Based – Our programs are personalised to your individual needs and that of your growing baby. We constantly assess your needs and health while referring out if needed or liaising with your health practitioner if requested or warranted. We leave nothing to chance.

Our programs will see you additionally strengthen your body and if previously fit or athletic; help maintain your pre-pregnancy strength, flexibility and movement. Our exercises will support your back and abdominal muscles, limit severity of any Diastasis Recti and pressure on your pelvic floor. Your joints will be happier along with your pelvis.

There are Contraindications to exercise and should your pregnancy fit into these parameters or change to fit within them, we will immediately advise you of the need to stop exercising. A comprehensive list of contraindications arelocated  here  along with some interesting evidence backed facts on Prenatal Exercise.

You will spend your time with other excited Mums-to-be which you will find to be a fun, safe and supportive environment. One on One training is also available. We work collaboratively with all Allied Health Professionals, referring in particular to a Women’s Health Specialist Therapist where necessary

If you have questions or don’t know if you are a candidate for the program. Please give us a call.


Beyond The Bump – Postnatal Recovery Program.

Pregnancy is temporary, but it changes our body entirely and you are now eager to regain your strength and rehabilitate your Pelvic Floor and Core and get back to your pre-baby weight.

Being enthusiastic is wonderful but there is considerable reprogramming that needs to occur in your body and there is definitely poor or dangerous exercise choices that can be made at this time along with energy needs that may be too demanding for new or feeding mums. Therefore, what you do or don’t do definitely matters.

Did you know that while ever you are still breastfeeding, you are still in a post-natal or post-partum state? This is due to your hormones and anatomy not yet having returned to pre-baby state.

If you have a medical clearance to exercise – usually provided at your 6-week check-up, we would love help you.

We aim to change the fact that sadly, there is little good postpartum support for women, especially in regional areas.  We want to support women by offering unique, evidence based programming designed to help them recover from childbirth, rehabilitate their pelvic floor and by healing any Diastasis Recti (abdominal muscle separation) to restore core health and function as well as make you strong and ready to take on all that mothering entails. We want to prepare you for a return to your sport or pre-baby activities.

We offer personalised care in a child-friendly facility. Our programs are safe and scientifically proven to help you no matter what stage of recovery you are in, & we cater for everyone – from beginners to athletes, C-Section to normal deliveries.

It is vitally important to address and treat any weakness or dysfunction you may have due to the childbirth. Diastasis Recti and pelvic floor dysfunction if not rectified can cause significant ongoing problems if untreated including incontinence, backache and hernia development, and can have a significant impact on your body’s ability to cope well with subsequent pregnancies.

During your time with us, we will educate you on all you need to return to your pre-baby self, including nutritional coaching, relaxation techniques, education on proper breathing, movement and posture along with exercises specific to your needs. Your training will be sustainable and combined with good nutrition; will see your metabolism fire to bring the results you seek.

You will work in a safe, supportive & fun environment of like-minded mums and we work collaboratively with all Allied Health Professionals, referring in particular to a Women’s Health Specialist Therapist where necessary.

Deborah Foley
A couple of years ago I was paddling dragon boats and going to yoga. Then I suffered a shoulder injury. I could no longer paddle or even bear enough weight to do some of my yoga positions. I tried a lot of things, and they helped somewhat. However, I could not get any strength back, as every time I tried something I felt I was doing more damage. So I ... Read More

- Deborah Foley

I’m a 54-year-old athlete and over the years have had my fair share of injuries and strains.  Tracy’s knowledge, skill and patience have always provided the guidance my body and mind have needed as scaffolding to bring me back to my “game”. Tracy’s extensive knowledge base with regard to both sport and fitness physiology and psychology and her intuitive capacity to motivate makes her an excellent fitness and wellbeing guide ... Read More

- Joanne Magill

Joanne Magill
3 Everingham Place ​Coffs Harbour ​NSW 2450 Australia

02 6699 5000

02 6699 4000

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Disclaimer: *Results may vary from person to person depending on lifestyle, diet and commitment to our program.
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