Strong Mums: Postnatal Strength Course.
Developed in collaboration with pre- and post-natal specialist Rachel Prince, Strong Mums is a 6-week, small-group course designed to help you rebuild your body with confidence — and prepare you to transition into our SGPT classes safely and effectively.
About Rachel Prince.
Rachel is a highly experienced postnatal exercise specialist with a specialist focus on core and pelvic floor rehabilitation. Rachel has worked with hundreds of women to help them better understand their bodies after birth — rebuilding strength, improving function, and returning to exercise safely and confidently.
Her approach goes far beyond generic “postnatal fitness.” Rachel combines a deep understanding of:
Breathing and pressure management
Core function and diastasis recti
Pelvic floor health
Movement mechanics and load management
to deliver guidance that is both highly technical and incredibly practical.
Through her work, she aims to bridge the gap between rehabilitation and strength training, ensuring women are not just “cleared for exercise,” but truly prepared for it.
Rachel’s Qualifications:
Level 3 Personal Training
Level 3 Ante Natal and Post Natal Training
Pregnancy & Postpartum Corrective Exercise Specialist (AFAA/NASM, Dr Sarah Duvall)
PCES Inner Circle Member
Diastasis Rectus Abdominis & The Postpartum Core (Munira Hudani)
The Female Athlete, Level 1 and 2 (Antony Lo)
Certification in Applied Functional Science 'CAFS' (Gray Institute)
POPUp Pro (prolapse)
A Science-Led Starting Point.
We begin with a detailed intake form, followed by a group consultation with Rachel.
In this session, you’ll:
Understand your current breathing and pressure management strategy — and how this is impacting your core and pelvic floor
Receive a diastasis recti check and guidance on what it means for your training
Learn how to use positional breathing techniques to improve core function, pelvic floor coordination and mobility
Identify your current movement limitations
Begin to understand how to adapt exercises for your body, so you get the most out of every session
This sets the foundation for everything that follows.
Who this course is for.
This course is for you if you:
Are postnatal and ready to return to exercise
Want to rebuild your core and pelvic floor properly
Feel unsure what your body is currently capable of
Want expert guidance in a calm, supportive environment
Designed for Real Life.
We know this stage of life isn’t predictable.
Nannies are available during sessions
Your baby can stay close or be cared for
Feeding, changing, settling — always welcome
This is a space where you don’t need to choose between looking after yourself and your baby.
The Goal.
By the end of the 6 weeks, you will:
Better understand your body and how it functions
Feel stronger and more confident in movement
Have a solid foundation to progress safely
And be ready to transition into our SGPT classes.
The 6-Week Programme.
Across 6 weeks, you’ll attend:
2 coached sessions per week
In a small group of just 6 women
Each session is designed to:
Rebuild core and pelvic floor function
Improve movement quality and coordination
Gradually reintroduce strength training
Build confidence in your body again
You’ll be coached closely throughout, with exercises adapted to your individual needs as you progress.
Ongoing Support.
You’ll have access to a private WhatsApp group with Rachel and Joy Founder Jen throughout the course, so you can:
Ask questions
Get reassurance
Feel supported between sessions
You’ll also receive a postnatal recovery guide to deepen your understanding and support your progress outside of the studio.
Course Details:
Group consultation: Friday 1st May 10.00-11.30am
Sessions take place on Mondays and Thursdays from 10.30-11.30am.
Due to the bank holidays, session 1 will take place on Tuesday 5th May and session 7 will take place on Tuesday 26th, both at 10.30-11.30am.
“When I was creating the Strong Mums course, it was really important to me that we brought in true expertise — not just general postnatal fitness, but someone who deeply understands the science behind recovery.
Rachel stood out immediately. Her knowledge around breathing, pressure management and core and pelvic floor function is incredibly thorough. ”
Exclusive Member Offer.
As a Strong Mums participant, you’ll receive:
10% off your first 3 months of any SGPT membership when you continue your training with us.
