MumSafe

11/11/2026

We spend so much of early motherhood in survival mode, putting our own health at the bottom of a very long list. And the research tells us that these are exactly the years we cannot afford to do that.

From the age of 30, our bodies naturally begin losing muscle mass. We lose around 3 to 5 percent every ten years and it can become more noticeable and start to accelerate from around age 60.

This process is already happening in the background of school runs and bedtime routines and everything else you are holding together right now.

Bone density follows the same pattern, ater the age of 50, bone breakdown begins to outpace bone formation and this process accelerates significantly at menopause. Dr Deborah Sellmeyer, Medical Director of the Johns Hopkins Metabolic Bone Center, confirms that weakened bones lead to fractures in one in two women over fifty. One in two!!

Strength training is one of the best ways to look after our muscles and bones as we get older, it helps us stay strong and keep doing the things we enjoy.

At MumSafe, we understand every mum's body has its own story, that's why we focus on exercises that meet you where you are and help you build strength over time ❤️

10/11/2026

You’ve lifted your baby dozens of times today and now even turning on the tap makes the thumb side of your wrist ache.

If that sounds like your week, you’re in very good company. This is often de Quervain’s tenosynovitis, which is inflammation in the sheath around the tendons on the thumb side of your wrist. It’s more common after birth than during pregnancy because of the repetitive hand positions involved in lifting and holding a baby.

Pain when you grip, make a fist or twist your wrist is the main sign to look out for. It can make everyday tasks like picking up your baby, doing the dishes or brushing your teeth much harder than they should be.

The outlook is generally good with early and appropriate care, so it’s worth paying attention to this sooner rather than later. Pelvic health physiotherapist Jaime Singleton shares that gentle massage and tendon gliding exercises, where you alternate between a flat hand, a hook, a fist and a straight reach, can support recovery when you keep them within a pain free range.

Before you change your training, make sure to chat with your MumSafe Trainer or care provider about what suits you.

Read the full article 👇🏼

Hypermobility affects far more than joints. Here's how it connects to pelvic health, digestion, healing and postpartum recovery, and what to watch for.

09/11/2026

Have you heard of the double void? It sounds almost too simple to be worth talking about, but for many mums it could be a very useful bladder health technique they have never been told about.

After pregnancy and birth, the bladder can shift slightly from where it sat before. When that happens, urine can pool in a part of the bladder that does not drain fully in one sitting.

Many women rush off the toilet and leave urine behind without realising it and that leftover urine is often behind the urgency, the frequency and that feeling of never quite being empty that so many mums describe but are never given a proper explanation for.

If any of this resonates, this is exactly the kind of conversation we have at MumSafe. We need to consider pelvic health when we talk about exercise, because the two go hand in hand. Head to mumsafemovement.com to find your local trainer ❤️



RESEARCH: https://pubmed.ncbi.nlm.nih.gov/17951938/

06/11/2026

Hi 👋🏼 I'm Anita, from Fit For 2

Your local MumSafe Trainer looking after mums of South Morang, Mernda, Doreen, Epping, Wollert, Greensborough, Eltham and surrounds. I’m also a qualified Midwife of 20 years and still practicing in a Major Tertiary Hospital in Melbourne.

I offer a range of services to suit all women during Conception, Pregnancy, Recovery and Motherhood. Our services include:

- In person group training classes
- Live virtual zoom classes
- Recording library
- Online education portal
- Weekly podcasts
- Accountability group
- Midwifery support
- Community support

Here's a few fun facts about me:

⭐️ I love to eat nachoes
⭐️ I do not like brussel sprouts
⭐️ My favourite food/drink is coffee
⭐️ When I'm not training mums you will find me either at the Hospital birthing babies, running around with my kids, at the gym or with my puppies.
⭐️ My favourite type of exercise is strength training.

Ready to get strong from the inside out in 2027?

Have an easier pregnancy and birth and enhanced recovery period?

We include mums with babies and kids from all ages as we are postnatal forever together!

To join me & my awesome group of mums and mums to be just like you head to my profile at mumsafemovement.com and search 👉🏽 South Morang

I can't wait to meet you and your little one!

04/11/2026

We're going to share a hot take that goes against almost everything you see in so many 'traditional' fitness marketing.

In this space, we don't believe in "just push through" or "harder is better" advice. In fact, if a trainer tells you to ignore leaking, heaviness or pain because you’re "almost there," they are ignoring what is right for your body at this time.

If you feel a dragging sensation or notice a leak while squatting, don't push through it. It's a sign your body might be struggling to manage the pressure.

Research from the Cleveland Clinic tells us that chronic strain and poorly managed intra-abdominal pressure are some of the leading causes of pelvic organ prolapse. When you "push through" those warning signs you may potentially be creating stress your body can't handle just yet.

Our mission as an exercise professional and MumSafe™️ Trainer is to teach you how to listen to those signals and adjust your movement so you can build strength that actually lasts. Because we want you to feel GOOD about yourself when you move your body and be moving for a many years to come.

If you are ready for a trainer who understands your motherhood journey and respects your pace, head to mumsafemovement.com to find your local trainer ❤️

03/11/2026

Many postpartum women experience leaking that they "put up with because they have had a baby" or assume that it must be their pelvic floor.

Whilst the pelvic floor is very important in continence leaking is not always caused by a weak pelvic floor. Let's look at another potential cause.

Research from the Cleveland Clinic and the American Urogynecologic Society tells us that pelvic floor disorders affect one in five women. But too often, we categorise every leak as simple stress incontinence. If your bladder behaviour has changed - perhaps you leak right after standing up or you can't quite empty fully - the root cause might actually be a cystocele.

A cystocele happens when the tissue supporting the bladder weakens, allowing the bladder to bulge into the front wall of the va**na. This can sometimes affect how easily you empty your bladder. So, while pelvic floor exercises may help, they aren't always enough on their own. It's important to understand what's happening before deciding on the best approach.

As an exercise professional, our mission is to help you understand the structural "why" behind your symptoms and this is why we partner closely with Pelvic Health Physiotherapists - because whilst we can talk you through your symptoms, we cannot diagnose or assess your body ‘from the inside out’.

If you want to work with an exercise professional who is dedicated to helping you to understand your body and then guide you through the right exercise for you, head to mumsafemovement.com to find your local trainer ❤️



Credit:
https://www.acog.org/womens-health/experts-and-stories/the-latest/5-things-i-wish-all-women-knew-about-pelvic-organ-prolapse

https://www.ncbi.nlm.nih.gov/books/NBK563229/

02/11/2026

Most mums leave the hospital knowing their scar is healing on the outside, very few are told what actually happened on the inside.

A C-section involves opening several layers of tissue before reaching your baby, then carefully stitching everything back up. It's major abdominal surgery, yet the recovery advice many mums receive doesn't always reflect just how much their body has been through.

Your C-section recovery deserves proper attention. You need guidance that takes your healing into account, rather than being handed a general exercise plan and expected to get on with it.

At MumSafe, we look at the whole picture and we work alongside trusted practitioners to make sure your recovery actually matches what your body has been through. If you want support that truly understands the journey, head to mumsafemovement.com to find your local trainer.

Thank you to Madelaine Longrigg | Women’s Health Myotherapist | who supported us recently inside MumSafe to learn more about c-section recovery and scar release ❤️

30/10/2026

🎉 NEW MumSafe Trainer LOCATION 🎉

We are excited to welcome Sat Mistry of Sat Mistry to the MumSafe Team and announce our newest Mumsafe Trainer location ❤️
Sat will be looking after mums of Chermside, QLD.

Sat is passionate about helping women feel supported, confident and strong through every stage of mum life. Inspired by the women in his own family and the mums he coaches, he understands the physical and emotional challenges women face, from postpartum recovery to perimenopause and beyond.

Through his partnership with MumSafe and Safe Return to Exercise education, Sat is committed to providing safe, evidence-based guidance that helps women build strength, improve their energy, support their mental wellbeing and feel more confident in their bodies. With a calm, supportive approach, he encourages women to prioritise their own wellbeing, reconnect with their bodies and feel proud of what they can achieve.

Sat specialises in helping women, particularly mums, rebuild their strength, confidence and energy through postpartum recovery, perimenopause and beyond. Through his partnership with MumSafe, he provides safe, evidence-based guidance in a calm and supportive environment.

He believes strength is about feeling confident, energised and proud of what your body can do. This philosophy is at the heart of YOU FIRST Mums, where every woman deserves to feel supported and prioritised.

All of our Mumsafe Trainers work hand in hand with Pelvic Health Physio's so that they can understand your body from the inside out and you know you are in safe hands. Sat works with The Healthy Peach Physio

Welcome to the team Sat!

To connect with Sat head to mumsafemovement.com & search “Chermside, QLD”

29/10/2026

A little note for the mum who’s been doing her pelvic floor exercises every day and wondering if she’ll be doing them forever: you won’t!

Talia from talks through what those exercises are working towards and what comes next. If you’re not sure you’re doing them right, a pelvic health physio can check your technique for you.

When you’re ready for the next step, head to mumsafemovement.com to find your local MumSafe trainer and follow Talia for more too ❤️