FOUNDATIONS POSTNATAL PROGRAMME
Ready to feel stronger, more confident and reconnect with your body after pregnancy and birth?
My Foundations Postnatal Programme is designed to help mums safely return to exercise through evidence-based coaching focused on:
• Pelvic floor function
• Core connection and pressure management
• Diastasis Recti rehabilitation
• Strength rebuilding
• Mobility and posture
• Safe return to impact and exercise
Whether you’re newly postpartum or further along in your recovery journey, this programme provides the support, education and guidance you need to build strength with confidence.
SUMMER FOUNDATIONS
6-Week Programme starting August 2026
FOUNDATIONS
12-Week Programme starting September 2026
Suitable for mums who have had their postnatal check and are ready to prioritise themselves again.
Message me “FOUNDATIONS” for more information or to secure your space.
Prepostnatal with Hayley
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Pre-post natal fitness specialist. @prepostnatalwithhayley
✨ WOW… FIRST SESSION DONE ✨
It felt so good to be back delivering these types of classes again 💛
The Mum Reset isn’t just about exercise. It’s about reserving one hour for YOU.
One hour to move your body.
One hour to switch off.
One hour to sweat.
One hour to feel mentally lighter.
One hour to remember that you matter too.
As a mum myself, I know how quickly we can slip to the bottom of our own priority list. Everyone else’s needs come first and before we know it, weeks, months or even years have passed without doing something for ourselves.
That’s exactly why I created The Mum Reset.
This class is for any age, any ability and any stage of motherhood.
Whether you’re 1 year postnatal, 10 years postnatal or 20+ years postnatal, you are welcome.
I can adapt exercises.
I can progress exercises.
I’ll provide coaching points throughout.
I’ll bring the energy.
I’ll encourage you when needed.
I’ll push you when appropriate.
But I’ll also respect how you’re feeling on that particular day.
There are no expectations when you walk through the door other than to show up for yourself.
You’ll be welcomed into a supportive, judgement-free environment where every mum is encouraged to work at her own level.
💪 Strength & conditioning focused
💪 Core-focused training
💪 Functional movement for everyday motherhood
💪 Physical and mental reset
No memberships.
No long-term commitment.
Just PAYG sessions every Thursday evening.
📍 Astley
🕢 Thursdays | 7:30pm - 8:30pm
To book:
✔️ Book via the link https://bookwhen.com/prepostnatalwithhayley
Please note:
• Your place is only confirmed once payment has been received
• Payment is via bank transfer
• A 24-hour cancellation policy applies
• No memberships required
I’d love to welcome some more new faces over the coming weeks 💛
If you have any questions at all, please reach out.
See you next Thursday ✨
28/05/2026
Our first Post-Natal social walk & coffee stop with and what a lovely morning it was ☀️
Two and a half hours of fresh air, sunshine, steps, vitamin D, coffee, and most importantly — genuine connection and conversation 🤍
These mornings are about so much more than movement. It’s a chance to get out of the house, meet other mums, enjoy a chat, and take a little time for yourself while soaking up the benefits of being outdoors together.
Such a lovely way to start the day, and definitely the first of many more social walks to come 👣☕️☀️
Thank you ladies 🙌
20/05/2026
✨ A different approach to postnatal training ✨
This programme isn’t a “mum and baby class” where babies are used as weights.
This programme is for mums.
For mums to rebuild strength.
For mums to improve confidence in their bodies again.
For mums to learn, understand, and progress safely postnatally.
Yes babies are absolutely welcome within the programme sessions.
Because I understand motherhood and the reality of needing a space where you don’t have to choose between looking after yourself and looking after your baby.
But the focus of these sessions is purposeful, evidence-based postnatal training designed specifically for women.
That being said, I also understand that babies need mum sometimes 🤍
If your baby needs you during the session, I will always adapt where needed to help you still feel included and comfortable within the class. Whether that means modifying exercises, changing positions, reducing load, or adapting movement patterns safely.
I’m also always happy to help support with babies where I can but only if mum feels comfortable with that.
Safety will always remain the number one priority within these sessions, both for mum and baby.
I want women to feel supported, comfortable, and not stressed about needing to tend to their baby during class. Real life and motherhood are welcomed here.
✨ Foundations & Progressions Programmes
➡ Babies welcome
✨ PAYG Evening Sessions at Gym 28
➡ No babies — dedicated time for mums to focus fully on themselves, movement, strength, and training.
Both options are designed to support women at different stages of motherhood and recovery 🤍
FoundationsProgramme ProgressionsProgramme Gym28 MoveWithPurpose MumCommunity
20/05/2026
✨ IT’S OFFICIALLY HERE… MY PAY AS YOU GO SESSIONS ARE LIVE ✨
After so many conversations with mums wanting something flexible, supportive and realistic around motherhood… I’m SO excited to finally launch my PAYG sessions 💪🏼
These sessions are designed to help you build strength, improve fitness and reconnect with your body in a safe, supportive environment.
Expect:
🔥 Strength & conditioning focused training
🔥 Core-focused exercises to rebuild strength and stability
🔥 Full body workouts designed to make you feel strong and empowered
🔥 Adaptable exercises suitable for all fitness levels
🔥 A welcoming, judgement-free space made for mums
This is more than just a workout.
It’s your hour to:
✨ Switch off from the mental load
✨ Build confidence physically and mentally
✨ Move your body with purpose
✨ Invest in yourself without guilt
✨ Leave feeling stronger inside and out
No pressure.
No judgement.
Just realistic, supportive training focused on helping you feel GOOD.
Spaces are limited and booking is essential.
Once booked, you’ll receive a confirmation email with all payment details included.
Please note:
• Payment must be made before the session to secure your space
• A health screening form must be completed before your first class
• 24-hour cancellation policy applies
• If you can no longer attend, please cancel your booking ASAP via the confirmation email so your space can be offered to another mum
✨ READY TO JOIN ME? ✨
https://bookwhen.com/prepostnatalwithhayley/e/ev-sbl4s-20260604193000
I honestly cannot wait to welcome you to my sessions and help you feel stronger, fitter and more confident 💛
StrongMums PreAndPostnatal WomensFitness FitnessForMums PostpartumFitness MumWorkout StrengthTrainingForWomen CoreFocusedTraining
✨ Every exercise has a purpose ✨
I design my Foundations and Progressions programmes with intention supporting women to rebuild strength, confidence, movement quality, and understanding of their bodies postnatally 🤍
I focus on helping women improve:
• Core and pelvic floor function
• Breathing and pressure management
• Pelvic stability and movement mechanics
• Strength safely and progressively
• Rotational control and unilateral stability
• Confidence in movement again postnatally
I also want women to understand why they’re doing each movement… not just completing exercises.
This isn’t random exercise.
It’s structured postnatal coaching designed to support the body properly.
✨ 6 Week Summer Programme
Starting August - ideal for women wanting to reconnect with their body, rebuild foundations, and gain confidence in movement again.
✨ 12 Week Foundations & Progressions Programme
Starting September — allowing more time to progressively build strength, conditioning, and dynamic movement patterns postnatally.
✨ PAYG Evening Sessions
Launching tomorrow for mums wanting flexibility while still benefiting from structured coaching and support.
📅 Booking link released tomorrow to reserve your space/time.
Alongside all of this, a really supportive community of women is being built and honestly that’s one of the most rewarding parts of it all 🤍
Limited spaces remaining ✨
The next round of my 6 Week Postnatal Foundations & Progressions Programmes begins from 3rd August 🤍
These sessions are about so much more than just exercise.
Yes, we focus on evidence-based postnatal training, pelvic floor and core function, breathing mechanics, strength, movement quality, and education… but there’s also something much bigger being built here.
A safe space.
A support system.
Women supporting women.
A space where babies are welcome, movement is adapted to motherhood, and women are reminded that recovery and strength aren’t linear.
One of the most rewarding parts of these programmes is watching women walk through the doors feeling overwhelmed, unsure, anxious, or disconnected from their bodies — and gradually beginning to feel stronger, more confident, more capable, and more themselves again.
The energy in the room, the conversations between sets, the reassurance, the encouragement, the friendships being built… that’s what makes this community so special 🤍
Whether you’re looking to reconnect with your body through Foundations, or progress into more dynamic strength and movement through Progressions, both programmes are designed to support you at the right stage of your postnatal journey.
✨ PAYG sessions will also officially be launching without babies ✨
Perfect for mums wanting more flexibility while still accessing the coaching, education, and community within the sessions.
📅 Booking opens Wednesday
Thank you for all the support already — I truly care about these women, these sessions, and the community being built within them 🤍
Mum Reset – Reserve Your Time 💛
A supportive evening class created just for mums.
Whether you’re 1 year postpartum or 20 years postpartum, this space is for you.
Mum Reset combines:
✨ Education
✨ Support
✨ Strength
✨ Conditioning
✨ Postnatal-informed training
✨ Confidence building
✨ Community
This isn’t just about exercise.
It’s about taking intentional time out for yourself, rebuilding confidence, learning more about your body, and feeling supported alongside other mums who understand the demands of motherhood.
No babies.
No pressure.
Just time reserved for you.
📅 Bookings open 20th May
🔗 Booking will be available via the link in bio
💳 Payment is required before class to officially confirm your place
📋 Health screening must be completed before attending your first session
Because you deserve time for yourself too. ✨