HERA coaching - Helen - Women’s Fitness

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🩷Building Unstoppable Women🧡

Coaching, empowering and educating women to get really strong, super fit and feel unstoppable in their bodies.
• Pre & Postnatal Exercise Specialist
• MSc Sports Medicine, NASM CPT

05/09/2026

Had a lovely 30 min chat with my client about pregnancy exercise this morning.

Now she’s approaching the 3rd trimester we discussed hugging the baby, 360 breathing + managing Diastasis 💞

How cool are pregnant bodies?

This was mine at 38 weeks, you can see how my core contraction is “hugging” my baby, then my core is relaxing & it really shows how much baby there is 🤭

Want to learn about how to support your core through pregnancy? Had a baby and are worried about your Diastasis? Or you might just have never really built your core after years of trying? (Spoiler you don’t need more crunches 😉).

Shoot me a message and we can chat about it. With a little knowledge there really is nothing to fear. 🥰

04/09/2026

Strong mums are cool AF.

When was the last time a kid boasted about their mum not being able to do things?

Lift heavy stuff.

It’s fun, you will get fit, you will feel great - and you might even become a cool mum in the process 😉💁🏼‍♀️🤝

Fitness for mums | strength training | women who lift weights | postnatal fitness | take up space | functional fitness | cool mums

This summer was about prioritising my family, making core memories and enjoying time with my girls as #1. Business will...
29/08/2026

This summer was about prioritising my family, making core memories and enjoying time with my girls as #1.

Business will always be there, but your children are only little once.

As a Virgo, I’m an inherent helper, fixer, people pleaser and naturally take on too much. So this summer was all about finding out how I could cope without those things front and centre

➡️

I ran the furthest I’ve everrr run, and it wasn’t that bad. 🙂 I decided to try regardless of how consistent training was, or how fit I felt. Cue a 16km trail with my husband and 80 year old knees for days! 👵🏻🩷

I coached the biggest single group of women of my career so far. I was invited to run the warm up for a local netball tournament, with over 100 women to get match ready! 🤝
Louise | In to Netball🏐 Superpower Netball

I hosted my first Berko women’s Run Club sell-out collab with local contrast therapy business EMBR Wellness

We celebrate baby 🐻 3rd birthday with 2 days at Peppa Pig World 🥲

We hosted family, visited family, celebrated a 1st birthday and an 80th 💞

We had play dates, park trips, farm visits and warm evenings in pub gardens.

➡️

I did the basics well.

I ate whole nutritious food 80% of the time. I supplemented my protein with shakes on the go. I added a scoop of protein to my iced coffees and I took daily electrolytes. Ice cream and rosé also sneaked in to become summer staples.

I trained a little less, but with the same intention.

Reducing volume in a busy period isn’t necessarily a bad thing. It’s ok just to tick over. I ran 1x, maybe 2x a week on a good week and completed 1 or 2 40 minute strength sessions per week. Focussing on compound, whole body movements gives the greatest ROI.

➡️

Optimum Nutrition UK always 🐐

My learning…
✅ Training still ticked along.
✅ Clients still met their fitness goals. One even completed her 1st PP 1/2 marathon 🤩

But my head wasn’t preoccupied with those things.
I had space to slow down and be present for my family.

➡️

September is now about maintaining some of this balance and not letting Virgo season get the better of me. 🥲

So if you’ve read this far, this is also your little reminder, life doesn’t need to be perf

Coming from a fitness professional, there are things that just give me the absolute ick. 🥴Terms coined out of good inte...
18/07/2026

Coming from a fitness professional, there are things that just give me the absolute ick. 🥴

Terms coined out of good intention but probably do more harm.

Terms come born from a place of naivety that just don’t relate. 😅😮‍💨

I know a few came out of my mouth a long time ago. But until you have walked it, you don’t get it …

Which make your skin crawl? Share with someone who also has a fitness ick! 🥴

07/07/2026

The best time to start was yesterday. The second best time is today.

Need more convincing? Here are 7 ways exercise pays off across your whole life (aside from just looking 🔥 and feeling incredible):

1. Stronger bones, less fracture risk
Resistance training slows or even reverses age-related bone loss…especially important once oestrogen drops post-menopause.

2. Fights muscle loss
Women can lose 3-8% of muscle per decade after 30 (faster after menopause). Strength training is the #1 countermeasure.

3. Balances hormones
Lifting supports body composition, insulin sensitivity, and mood through hormonal shifts.

4. Eases PMS + supports cycles
Regular movement helps regulate your cycle from puberty through perimenopause (no “cycle syncing” programme necessary !).

5. Your muscles = your sugar sponge 🧽
Less muscle equals a harder time managing blood sugar. Lifting rebuilds that system.

6. Protects your heart
Heart disease risk rises after menopause as oestrogen’s protection fades. Exercise is one of the strongest tools to fight back.

7. Protects your mental health
Exercise buffers anxiety, depression, and stress from postpartum through menopause.

Exercise isn’t optional. It’s your protection.

📌 Save this for the day you need reminding why you started.
👇 Tag a woman who needs to see this today.

21/06/2026

Don’t lift anything heavier than your baby, they said. 😅

My clients didn’t get that memo, and thank goodness for that 🤝🫶

This is what postpartum strength *should* look like. With a little dedication, and the right programme behind them; oozing strength & confidence. I couldn’t be prouder. 🥹

💾 Save my last post if you want to know the science behind why this matters.

📩 DM me if you fancy a bit of this for you too!



Online coach | strength training | post baby exercise | regaining yourself | deadlift | mums who workout

The postpartum exercise advice you’ve been given is outdated. Here’s what the science says.For tooooo long, new mums hav...
20/06/2026

The postpartum exercise advice you’ve been given is outdated. Here’s what the science says.

For tooooo long, new mums have been handed blanket rules about returning to exercise;
do NOTHING for at least 6 weeks, don’t run, don’t lift, and for heavens’ sake do NOT work your core.
Spoiler alert; if you’ve gotten out of bed since having your baby you have used your core 😉

I’m sure some of the advice is well-intentioned, but it could be doing more harm than good.

Evidence has moved on leaps and bounds in pre/postnatal exercise over the last few years …
Unfortunately fitness “advice” cannot be regulated and there is a heap of misinformation and scaremongering out there. And people trust it, because if a professional say it, then it must be true, right?

I love using evidence to support my practice, and I prioritise this approach for the benefit of my clients and their goals…

Swipe to see 5 myths I hear constantly (from fitness professionals) in the postnatal fitness space, and what an individualised, evidence-based approach looks like.

📌 Save this if you’re postpartum and trying to figure out where to start.
📩 Share it with a mum friend who needs to hear.
💬 Which of these have you been told? I hope I’ve busted a few myths for you, too!


Evidence based fitness | return to running | pelvic floor | postnatal exercise | womens health expert | online coach

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Berkhamsted

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+447739844240

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