Results with Bump

This week, we’re joined by the team behind RWL, creators of the pregnancy and postnatal fitness platform Results with Baby. We talk all things fitness during pregnancy and after birth — from training safely and confidently, to rebuilding strength postnatally and navigating movement as you step into mum life.

With a passion for empowering women and filling a huge gap in the fitness industry, RWL share expert insight, practical advice, and reassurance for anyone navigating pregnancy or the postnatal journey.

Transcript

Natasha (00:00)

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Natasha

Welcome to the Project Baby podcast. I'm so excited to have you here today.

Jenny (00:15)

Yeah.

Yeah,

very exciting to be here. This is like my first proper job since having myself a baby, so it seems like exciting but also weird. Yeah.

Natasha (00:25)

Yeah.

So how are you finding the newborn Jackal?

Jenny (00:29)

I definitely found the step from zero baby to having a baby and being a mum way harder. This time around it's better but the juggle is completely different and there's this whole new thing to manage. Like, oh my god, I've now got a toddler, a husband, friends and a newborn. So while I think this jump is easier, I definitely think it's not as hard as the very first one, it's just completely different.

Natasha (00:57)

Yeah, I think because the demand is before when you just had your newborn on your own, you obviously can just do bits around, take them with you. Whereas actually you've got to think about, can't just have a nap, like we've got to pick up and we've got to do this and it sounds different.

Jenny (00:59)

more.

But

I was definitely guilty, like I'm definitely like a type A personality and I don't think I actually realised that I was like that until I had kids. Like, I, you I was a journalist, I lived in the London life, I just got on with things and then I had kids and I realised like, I find it really hard when things don't go to plan or if I thought I'm going to do something and you know, something happens with the baby and that doesn't happen. I didn't like that and I would find that quite difficult not to be able to plan, not to be able to think about things. And then I was like, hey, this is what I'm like as a person.

been a baby to find that out about myself. So this time around I already knew that about myself. So actually I was like much, I could let go of things a lot easier than the first where I was just like, no the structure needs to be here, this needs to happen this time, it can't. And also I can't be that person. So I definitely think it's easier because I've been able to let go of those things that just can't, know, like the baby's getting that now, well no they won't or whatever it might be. So in a way that's also helped and been easier.

Natasha (02:12)

Yeah, I think it is learning to read. It doesn't go textbook and actually there was no manual, right? And let's talk a bit about you and what you do.

Jenny (02:13)

just that actually

do it again.

Okay, so now I'm a pre and post natal qualified personal trainer and that is really where my passion is. My background is journalism and fitness journalism specifically. So that's what I did. I loved it. I worked at London Life, wrote about all the latest fitness trends. Like the fitness scene was my playground. went to every gym class there possibly was. When I was in my late 20s, I knew every new trend coming out and I really like to learn a lot about everything to do with health and fitness and then became pre and post natal qualified.

And now that is my specialty, I run, I co-run a health and fitness app called RWL, but specifically the pregnancy and postnatal side of things, because that's really where my passion lies, and it's called Results with Baby. And it's all about giving women a really positive, empowering place to work out with confidence in pregnancy and postnatal and as they go into mom life. Because I really think there's a huge gap in the market, and I cannot believe it's not really been tapped in.

for saying to women, you don't have to rest. And I know this is hugely controversial, if you wanna rest, when you're pregnant and postnatal, rest, like go for it. If you don't, there's not really much out there for you. It's very much like what though, you should be resting. Like what are you doing? Like rest, just don't do any rest. Just like let everybody do it before you, which like there's a time and a place, but we live in a different world now.

Natasha (03:46)

See you out there.

Jenny (03:53)

The fitness industry for women has exploded. Women want to lift, women want to run, women want to walk, women want to hike. They want to get out there and be just as fit and spend all this time on themselves because for whatever reason, it's really making them feel amazing. And then we expect them to do all of that and then fall pregnant and rest.

Yeah, and that is just not what we want to do. A lot of us, like, we love exercise. It gives us purpose. It gives us the break from the day. It's our self-care. You know, it gives us strength. So to have that suddenly taken away from us at a time when we need it probably most is really scary for a lot of women that live that life and I think I personally went through that. Luckily I was pre and postnatal qualified but that's the clients that we get and the questions I get on social media and through our app is people going, I'm lost. I've never been lost in the gym. I've never been lost in fitness. It's been my thing.

Natasha (04:47)

feeling

like they just don't fit in.

Jenny (04:50)

feeling

like they don't know what to do that's safe. Because I think when you go to a gym class before anything, before a fertility journey, before pregnancy, you know you can do anything. You've just got to motivate yourself to get there. Like, go out to the sofa and get there and someone tells you what to do, or you follow a program where you go to the gym, you run, whatever it is, and you know it's good for you. As soon as people fall pregnant or go on a fertility journey,

They're like, is this safe? No one's ever spoken to me about this. And I think a lot of the messaging is outdated. So if they go to their mums or friends, they don't know. So they say, no, I don't think that's right. I think you should just rest. Or if they Google it, like, what? my God, even if I Google stuff now. there's so much confusion and you're so vulnerable that the easiest thing to do is just stop because you're like.

don't really know, I'm just gonna stop. Then that's when a lot of the problems happen and women feel lost, lonely, they lose their outlet for things and actually, as we'll get into it with research, they actually send themselves on a bit of a journey that's really negative for their health. And I think that's why I'm so passionate about being like, if you do wanna carry on, I'm here to say like, you can and it can be probably the most empowering fitness journey that you can go on.

Natasha (06:06)

So what does that look like?

Jenny (06:07)

Okay, so I want to say it's different for everyone because...

Actually in pregnancy, as you probably know your a mum, every pregnancy is completely different. Even if you've been pregnant twice. every delivery is different too. Every delivery is different, every postnatal recovery is different. So it has to be different for everyone which is why I think it can be confusing. The basic good news is if you are pregnant without any complications at the moment and you exercised before, you've never done it before, it is completely and utterly safe. Actually the most recent research says

It's actually more beneficial for you to carry on or start exercising in pregnancy than stopping or not doing it. So that's the first thing to say. So if you're looking at things now like can I, shall I, is it good? Yes. In every way, shape or form. recent research is very much, it benefits mum. It benefits mum's postnatal recovery, but also it benefits baby. And I think this is where there's a lot of like to be like, you know, should you be doing that? Same for your baby, what we do.

to baby. Actually, all the most recent research shows that it's good for the baby's growth, it's good for the baby's neurological development, not only when they're born, but for years after they're born if you work out in pregnancy. any fears there are around that, just have that in your locker to know that if you do want to move and you can safely move, you haven't got any issues, absolutely do it. Don't just stop. The easiest thing to say, again, to really simplify it, because this is the thing

I could go on and on about all these different things, but it's that that confuses

Natasha (07:47)

lot of noise

and I think it's so confusing for listeners that are listening into this to know actually can I...

Jenny (07:55)

Really simply,

if you've done it pre-pregnancy, if you're doing it pre-pregnancy, continue doing it. whether that's if you do it, if you love HIIT classes, yes, you can get your heart rate up, yes, you can sweat, yes, you can be totally out of breath in pregnancy. If you want to, you feel good doing it, you did it before. Absolutely fine. If you want to lift weights, unless you're not lifting weights and suddenly trying to get your PB on a deadlift out of nowhere, keep doing it. Your body is absolutely fine to do so. So keep going, basically.

if you need to stop and stop because you're nauseous, you're knackered, you're not sure what you should be doing, and then you come into that trimester too where you're like, ⁓

I'm again. Oh no, I haven't done anything for three months. I bet you I can't start now. Yes, you can. And I think that's another big worry for women is, oh God, I've stopped or like they might have stopped following a fertility journey because they weren't really sure what was going on. So there might have been months. Can you start back up again? Yes. An analogy I always give, and this is going to sound weird, but if you said to me, I felt so nauseous the whole of my first trimester. I couldn't eat any vegetables. I couldn't eat anything healthy.

would eat with chips and cheese. Would you go to a nutritionist and say, is it okay if I start eating veg again now? No. You'd be like, obviously. Start eating veg again now because now you can stomach it. You've smashed that first trimester. Of course you can start eating veg. You know that's healthy for you. It's exactly the same as fitness. That makes so much sense. That makes more, it's simple. Because it's like, obviously the first trimester's rank for a lot of people. It's really hard. And you don't, mean, if you can get out and grow and move. Yes.

Natasha (09:08)

Yeah, thank you.

Jenny (09:36)

But if once you get that energy back and you feel it, you want to start moving, it's safer and more beneficial to start exercising again than stop. I think just empower women to know that. Are there things that you can't do when you're pregnant? Yes. And again, this can depend on a lot of things, but...

To protect yourself, and I think this is another thing people think is all about protecting baby, really, it's about protecting mum. You do have a lot of relaxing, this hormone is all relaxing in your body, which is getting you ready for birth. Great, it's opening up your body, it's making your joints more fluid. So you do have to be a little bit careful with really big jumps or anything that's gonna maybe make you fall over, which is why horse riding, skiing, anything that is gonna be a big risk of falling, you wanna work.

If you want to, like it's your own risk, but the reason is if you fall on your tummy or you fall when you're pregnant, there can be a risk of AB. And then exercises, because there's a lot of relaxing, you want to be doing slightly longer warmups maybe just to make sure you're feeling okay. ⁓ And know, like big jumps, your joints might just be a little bit more fluid. Yes, you can still do them. You're going to know how you feel, they tune into your body, get that empowerment, but there's a few little tweaks that you can make and do these longer warmups to

just really look after it.

Natasha (11:00)

And once

you've had this baby, you obviously feel a little bit fragile, right? What can I do? So how can we get our confidence back? How can we get moving again, but whilst still doing exactly what we need to do and protect Mum?

Jenny (11:04)

So fresh.

Yeah, as well as maybe. It's such a good question and again like my inbox if I just scanned it what 99 % is when can I start back? And that's because women are wanting to get back. desperate like you know they want to move again mainly because they're like I want that little bit of looking after me. I just want that 10 minutes a day or I just want to do something because my body feels like it needs some help please can I repair it? So the first thing is absolutely you can do stuff. Now the sixth

I do totally get that the NHS need to put some sort of limit or something on it for women. But I actually find it can be really unhelpful and really confusing. So, no, the layer of confusion for women. Because, let's face it, every pregnancy is different, every delivery is different, every postpartum journey is different. So, to say six weeks and you're checked just doesn't work. Now, I get a lot of women also...

they expect to their six week check and actually get checked. And unfortunately, like, that isn't actually really what happens. I've experienced it twice now where I've had no physical check at all. It's just like, how are you feeling? You feeling all right? Yeah, cool, yeah, you signed up for exercise. And I think that can be really disheartening and like not empowering at all because they don't, you're not given like a toolkit or you're not actually someone given somewhere like they give you an internal check or a scar check or a diastasis rectum, which is your abs.

separated no one checks that because they don't know how to so women go in quite excited actually because they're like waiting for this six-week check to get the sign off for exercise and they go in and they leave really quite upset sometimes or even more confused. That's absolutely not what that should be about.

You know, you could have had a really amazing natural delivery with no complications and actually your body can be really ready to start small exercise in three, four weeks. But equally, you can have had an episiotomy, you can have had a really long intensive labour, you can have an emergency section, something that means that actually six weeks is actually really too early, but everyone's getting the same check off, which is what causes all these issues, all this confusion. So is there a way of simplifying it?

really easy but what I would say is like this is why we need to empower women to learn about their bodies and tune into their bodies because I think having been through it twice now and I was really guilty of this before like I think I was teaching pre-impress natal fitness before you until you until you're a mum you can't give my mom's advice on anything yeah I just on anything like fitness I didn't know this I was guilty of doing it but

When you've had a baby, if someone says to you, a squat now, you're either gonna be like, what? Or you're gonna be like, yeah, I can do a squat now. You're gonna instinctively know whether you wanna do that movement or not, or run, or whatever it is that you wanna do. I really, really think you are. And if you think, yeah, I can do a squat now, I feel like I can, do a squat, you're not just gonna suddenly take it up and half. Try it.

Do it, because you know your body after pregnancy more than anyone can know it, and it's all about building up slowly, trying those things. You're not gonna, unless you suddenly decide I'm gonna go 110K off the bat, or I'm gonna just suddenly lift up this really heavy weight, starting slow and just listening to your body, tuning in. How did you feel when you did it? Did you do some more? Did it feel good? How did you feel the next day? Did you feel great? Did you, like, you know, were you in pain? And build it up, and...

I really think that this is the time in your life to seek help, like motherhood in general. And that's so hard, especially, and I need to take my own advice on this. Just accept help in every aspect of it. So I can't move from a fitness perspective, obviously, but like seek the expert help, ask the expert the question, sign up for program, because it's such a short bit of time. When you're a mom, you don't have to sign up for help from an expert and then do that forever. We're just there, like as experts, and the programs that

created I do design them to be like sure.

and then please go off and do what it is you want to do. I don't want to train you forever. I want to give you a little program that you can do at home or the gym that is going to prepare you and give you confidence that then you're off and running, you're a runner, or do CrossFit if you're a CrossFitter, or go back to your former Pilates. I don't want you to be my client forever because I want you to be able to go off and do what it is you want to do that makes you feel good. So the programs I do on results of Baby App, we do like a...

seven week postnatal fitness, return to fitness I call it, because again, I want you to return to fitness, but you just need to do this little bit along the way. So you just do short workouts that give you that confidence back. There's weights in there, there's a bit of Pilates, there's a bit of cardio, to just get you testing it and doing it and feeling like I'm doing it for the next work so I know it's safe. Then I also have something called Mama Rebuild, which is a 21 day core repair.

Challenge will get you to four. ⁓ But that's literally for anyone and it's 10 minute sessions. So I love this because again, if you don't want to do a postnatal program because you're all the way back to running or whatever.

you know that this still isn't quite where it should be. These are 10 minute sessions that you can just do before you do your run or on that day where you can't get out of the house, 10 minutes, no sweat, you can do it in your pyjamas. It's gonna repair your deep core so that you can go back to doing what it is you wanna do. And I think that's so important.

And again, think women are made to feel so bad for wanting to return to exercise. And it really makes me sad because I would never want to tell a woman, you need to go back to exercise or you need to exercise, you need to bounce back and all these words, because it can be a lovely time if you don't want to, but so many women want to exercise again. They really lose that aspect of themselves. And I really want them to know that if they want to, they absolutely can. And it can just be as simple as like 10 minutes,

that core so that your out muscles are basically like this normally they come apart like this in pregnancy first part and they probably come to about here sometimes here sometimes here so you've got that out separation as soon as this isn't really super strong if you go to pick up a kettlebell or you go for a run or you go to your reformer Pilates and try and do a plank you're going to be like why is this so hard because this just hasn't come back together it really is that simple and the trouble is if you don't sort of prepare it properly, it can get worse if put downward pressure on it. So ultimately you can push it further apart or you're just never going to get it to come back together. But the great news is you can literally be four weeks postpartum or 40 years postpartum and you can still pair it with the same exercises. So it's that simple, it's deep core.

I think anyone who's on this journey, wherever you are on your journey from pregnancy to motherhood to being a mum that's got a 20 year old, if you do want to seriously think about repairing your body, you can, it can be really easy. Just seek that help and you're going to feel so much more confident doing it.

Natasha (18:23)

Nice. So when we talk about the core, let's like, delve into that a little deeper. Let's deep dive into this core because it's the core of our body, it's like the core of us, right? So how can we help it?

Jenny (18:27)

Okay.

what should we be doing? Okay, the great news is it's really simple and it's not difficult, as in like it's not strenuous. If you've never trained your core before, you've never worked out before, it's really simple exercises. And as I said, like they're not sweaty, they don't require a lot of equipment, they don't require much space, they don't require much time. Ultimately, we've had a bit of a lie coming in that like, to train your pelvic floor, you've just gotta squeeze it, squeeze it, and then, you know, let it go, and that'll be enough.

Our bodies have gone through a huge dramatic change. Our pelvic floor is, you know, not in a great place. So just going, oh, I've squeezed it. That's not gonna get you back to health. It's like saying you're training for a high rock, so you just need to just do a couple bicep curls. No, you need to take it seriously. I think that's what we need to know and understand and feel empowered by. Let's actually prepare your core. So.

Breathing is really key. I'm not going to say anything about me doing this, but you want to breathe and exhale every time you do an exercise. But every exercise you do, you want to be tucking that core in and picturing your core coming back together with an exhale. So say you're lying on your back and you're to do a glute bridge. You've probably got a bit of an arch. You want to push that pelvis down, squeeze your lower back into the floor, and then perform a glute bridge. So it's very like...

tiny, tiny little adjustments to movements that women are going to know. But it's all about getting that deep core engaged as it's back together. So you can take deep breaths and you can let everything go and then you can exhale. Think about bringing that pelvic floor up and under from bum all the way around and core all at once because they're all connected. So it's not just a little pelvic floor squeeze. It's abs.

pedal to floor, all coming together at once with a really powerful movement. And once you've got that sort of breathing and that movement, you can start adding in like resistance through body weight. So you can do things like glute bridges, bird dogs while you're lying on your back, pushing your lower back onto the floor, alternating arm and leg movements, but slow and controlled. This isn't about getting your heart rate up. It's not about smashing through vets. It's really slow, controlled movements that make women feel like they're

doing anything. Yeah that's what's going to make a big difference so that you can go off and do your high intensity style. I'd say yeah glute bridges are a great one but slow. You want to do your bird dogs. You want to do hovers which on all fours you tuck your toes underneath and then you lift your knees a few inches off the floor and hold them there and then you release. So you're getting that, it's basically like a modified plank.

you're bringing those core muscles back together and really encouraging that separation to rejoin.

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Natasha (22:01)

So

we're joined by a beautiful puppy who needed to make a little guest appearance because not only was she very cute, but she also did need a little feed. And we would have been a baby podcast if we didn't have a baby on here.

Jenny (22:13)

We were just going to start talking about posture and here I am now tryinna breastfeed.

Natasha (22:20)

with not the best support for you. You're back.

Jenny (22:22)

Yeah, which let's face it, happens a lot. Like my local coffee shop is full of mums, but it's got those tables where they're like long tables and benches. Yeah. And I just, I go in there and I'm like, no, I can't come in here because I can't feed because this is so impossible. So yeah, one of the biggest questions we get like in pregnancy and postnatal is like back pain and it can be so demotivating. And it's just a really horrible thing as a mum because it is like really debilitating. The good news is that actually

what we're talking about with the core is key. the reason we get back, one of the main reasons we get back pain is because our core is so weak. Our core, that thing that holds our back together has been completely ruined. So our back is taking everything to start with, even walking, the behaviour back's taking it. Then you add on breastfeeding or even bottle feeding, you're still in that like rolled shoulder, like lower back support is a gone position, or you're up at night, you're tired, you're...

you're sat up, everything's gone and then you add in changing. So I found myself earlier on the train, it was really bent over because the changing table was really low, lower back gets it and that can all feed in. So first of all, just know that it is really normal and while it might feel horrible and you're the only one suffering with it, it's so normal because when you think of everything that's been thrown in your body, give yourself some slack and don't panic about it because unfortunately it is really normal. The good news is that it can not.

not always, but most the time it can be fixed. Sometimes it just gets better, but repairing your core is the first thing you need to think about doing. So doing those deep core exercises and pelvic floor, like your pelvic floor could actually be the reason that you've got back pain, which is crazy. I remember the first time my physio told me that and I was like, excuse me, my little pelvic floor. But actually it's all connected. So once we start taking our pelvic floor repair seriously and not seeing it as such a loose subject and thinking about deep core and pelvic floor together, repairing it with just those 10,

of exercise a day or every other day, that's gonna massively help and it's gonna give you that knowledge that you're doing something to try and help it. And then you wanna talk about support. So as you can see here, like I'm not sat in a great position, but if I was really taking myself seriously, I'd sit all the way back, so my lower back is pushed into a chair, I wouldn't cross my legs, I'd lean back or I'd put a cushion and put it in that small of my lower back. So really try and avoid, like I was saying, those coffee shops that have those benches. Just try not to even

Let yourself do it. Just be like, that is going to ruin my lower back. I'm not going to do it. Or if you're at friend's house, just ask them for that cushion and shove it behind there. Don't try not to. And I'm guilty of doing this. Just go, ⁓ it's fine. I won't hold it now. I'll just push through it. Really take care of yourself and just be like, that's going to make all the difference. And at home, get that chair set up. mean, you can get pillows that come around here, but it's mainly that support in the lower back.

And also don't be afraid to introduce weights into your training. So if you're someone that's a bit of a cardio lover, which is me, like I really started up with my strength after my first child because actually just lifting weights, I'm not talking about to lift heavy, but getting strength.

in your body really helps with the pair. And actually people are scared of weights when they've got lower back pain, but that's actually what's going to help building back that glute strength with some squats with weights, building back that core strength by adding in some resistance is going to bring your body all back together, give it that strength back so that that lower back isn't just taking everything that happens in motherhood. Cause like I've got a toddler now as well. Like it doesn't stop when your pass postnatal, it continues. getting that strength so that when I've got to lift my three year old up the stairs, I've got that little bit of oomph and that little bit of support.

that isn't gonna mean my lower back is just taking stuff all the time. it's, again, it's just empowering you, like with those movements. Yes, you can follow a program, we have lots, but if you're just at the gym, don't be afraid to go to that weight class. Don't be afraid to go to a former and put that extra spring on, because actually that is what your body needs. It's not gonna make, I think there's that fear of injury, but actually what you need to do is just add on that little bit, give yourself that bit of confidence to do it, because that's what's gonna power you through mum life.

Natasha (26:22)

Yeah, and we touched on power flow. Now, how do we know if we need an intervention and we need to go and see our GP?

Jenny (26:31)

Yeah, good question Incontinence let's just put it out there both kinds of incontinence It's really normal for the first like six to eight weeks to have incontinence Don't panic like that. Unfortunately, it's as normal But if you're finding that it's not getting better or it's getting a little worse Then definitely go and see a GP. I mean, I'm not slamming all GPs But actually if you have got a local like women's health specialist physio and you can afford to go like we like they are expensive

not everyone can, go to a GP if you can't, but they can be really fantastic if you can get to one. But it's things like that, or pain during sex, pain when you're going for a poo, any pain when you're like, this just doesn't feel right, it's because it's not right. So if you are experiencing a lot of that pain, past the six week, once everything should be healing, go and see someone and talk about it. And it shouldn't be taboo, because when you think about what your body's been through, of course there's gonna be a lot of different things going on.

on there. So yeah, that's when I would say, you know, go and see someone. It might be nothing, but you just know, and then you can relax a bit more. And sometimes just go and see someone and get someone having a little look and saying, you're actually fine, can actually make you relax and it can go away.

Natasha (27:47)

Yeah, definitely.

So we obviously talk about all the bits that we want to work on to get ourselves. But what does it actually look like to be doing it right?

Jenny (27:57)

Can I know? And

I think, again, this is a question that people want answering and the thing is there's no answer to it. If you would come to me like eliminate pregnancy, eliminate postpartum, you just want to go on a fitness journey, how do know you're doing well? It's exactly the same postnatally. Once you are past that postnatal check and you're going back into fitness, it's exactly the same. Like, are you feeling good after exercise? That's really what you want to be doing, isn't it? Like as a woman, you want to be able to feel like you're doing something healthy for your body. So does exercise make you feel better?

After a workout, do you think, I've done that for me today, I just feel better about myself, or I'm sleeping better, or actually I feel a little bit stronger. It's that journey that...

not necessarily as consistent. And I think that's the other thing that women often feel is it should be like this, like normally when you go to the gym. I think for women, it's are you injury free? Like as soon as you're not getting injured and you're feeling like you're getting stronger, you're getting fitter, like each time you do a workout, are you feeling a little bit better? That's your journey. And I think again, everyone has different goals. Like if you are a runner,

before pregnancy and during pregnancy, afterwards you might be like, I just want to get back to running that 5K. Well, if you can get back to running 5K, that's your progress. Can you run it without leaking? Can you run it feeling good? Can you up your time each time you do it? That's your journey. That is your back on it. Yes, the same with lifting weights. Like start smaller, but if you can just up them and if you can do them more reps each time. So...

I guess it's just knowing what your goal is, like just going back to what you would do before you were pregnant, like having that personal goal for you. Some women, it's literally just, I just want to work out semi-regularly to feel good about myself. Great, do that. And once you get there, just keep going. If it's like, want to do a high box, set one in the diary and start building up to it exactly like you would before. Like it's just getting yourself back to that confidence stage. I think that's when you know, like when you don't have to second guess the workout, when you're not going,

God, that's what didn't feel right or that didn't feel good for me. Like it really isn't like a crazy long journey, recovery doesn't have to be. It's just getting back to where you want to be. So I think taking that step back and being like, what is my actual goal now? Like now I'm a mom, now I've been through pregnancy, now I'm breastfeeding or not breastfeeding. Like what is ultimately my goal at the moment? And just every now and then revisiting what that goal is because...

Wherever we touch on it, but I'm breastfeeding at the moment and whether you're breastfeeding, can't be feeding or whatever, there's always that balance to be had between like weight, with weight loss. And again, ⁓

Is your goal weight loss after pregnancy? It's great if it is. That is fine. Again, I don't want any women to feel like they shouldn't feel like they can say that out loud. If they want to lose weight after pregnancy, great, go for it. But it can be hard. That's not always everyone's goal. That's not my goal. not why I train right now. And I can't be losing weight right now because if I'm in a calorie deficit and I'm training too hard, I'm not going to have enough milk supply. But do I train a lot? Yeah, I love it.

It makes me feel so good. It's that thing I do for myself. I want to regain strength. So again, for every woman it's different. You might be training, exercising, because you're muscle-feeding and you want to lose weight. That's your goal. Great. Or it might just be, I just want to keep my fitness up. Or it might want to be, I don't want to feel good. So I think for every woman...

in this crazy thing when you've got all this stuff going on, don't forget to come back to your goal and what that is and the reason why you're training. Like it might be for social reasons. Like there are so many great like mom and baby fitness classes or our app has a really good online community and women just want to join and do live classes because it's that time to connect with people. Like is that your reason for doing exercise? Like just go back and revisit that goal because throughout our life whenever we have a fitness journey, you might sign up for a marathon or whatever, that's your goal.

It's going to change when you become a mum. just take that time to be like, why am I stressing about fitting in a workout now? Do I actually want to do it? Actually, yeah, I do. But what is the reason I want to do it? What is my goal? And then set that goal and work towards whatever that goal is. Like, I want to do it three times a week because it makes me feel good. And I get that time without a baby on me or a toddler tugging at me. Or is it because, yeah, I want to run a marathon next year? Great, do it. Just come back to that goal.

Natasha (32:14)

Nice.

And it leads me on to you, Arshi, a little bit more about results. Tell me a little bit more so that my listeners, if they want to come and get in touch with us...

Jenny (32:18)

pump.

Yeah.

Please do.

mean, so basically it was born out of an app called RWL It was set up by Lucy Mecklenburg and she fell pregnant and like all of us before like I was saying before you become a mum You're not in that mind space. So she sets up the pregnancy side of things when she was like I want to keep working out in pregnancy Let's get some workouts on there and it has just grown into the most beautiful community and Everyone is welcome on there. So we have complete beginnings

who've never worked out before but just wanna move in pregnancy, there's workouts on there for them. And there's people who have like, you know, doing high boxes before, wanna keep on going, but you know, are suddenly pregnant, so they still want that high intensity workout. So, we house everything, it's all experts, everyone, every trainer on there is pre-influential qualified, and it is mainly geared at doing it from home, but you can also take it into the gym or on holiday or wherever you're going. So it's basically trying to be like you're, like if you're unsure.

you can click on this program and you can get a trimester one strength workout, you can get a trimester two cardio blitz, you can get a trimester three dance fit, a Pilates, whatever it is, it's all on there. You can select your ability level. So you can say, I'm a beginner, I wanna do Pilates, I'm in trimester two, and it'll give you a program. You can say, I want the hard core workouts, I'm at start of my fitness journey, and it'll give you a program to do, and you just take the guesswork out of it.

and you follow it along. We've got an online community on there as well, which is just as important. Like you need to find your mom and try. But if people are posting on their lab, I mean, you know, I've just done a trimester one workout, anyone else done this today? Or I'm joining this live workout. All of that stuff's all on there as well. So that just creates this community and this sort of motivation really. Like I think when you're a mom and you're like, is anyone else training? Is anyone else doing this? Yeah, here they all are.

⁓ 2am, whatever, questions all coming through. And then we also have the postnatal side as well. So as soon as you've done that...

I mean on there you can track your bump size, everything, all of that sort of stuff's on there, all the articles. Then you can go straight into your postnatal program, seven weeks, start all the way through. Once you've got to that seven weeks, you can decide what you want to do. And then mammary bill program's on there too. So it's all geared at sort of making it possible, giving you confidence, and making it easy. I definitely was one of those trainers who was so guilty of being like, hey moms, you've all got half an hour.

I thought half an hour was nothing, because I used to train for 45 minutes before I asked my mom at least. I'd be like, mom's half an hour, who can't get this done? Now I'm hung up, like.

Natasha (35:02)

15 minutes.

Jenny (35:02)

Here's

some 10 minute workouts for you. Like here's this without any equipment. Here's this. And again, I think that's why it's so important that mums have other mums because you can't appreciate the difficulties and how little time you can have. But it's there to say like 10 minutes is enough. 10 minutes can make a difference. 20 minutes is there if you want it. Half an hour is there if you want it. But you've got it at your fingertips. When you find, oh my gosh, my baby's napping. Right, quick, go, go, go, go, go. You've got that 10 minutes at your fingertips.

to go, oh god, I've got to search YouTube, I'll scroll through it, my baby's awake. You've got it there, ready to go, it's the next workout, click it, have to think about it, you're done, and while you've got that time, or the baby, on the floor, before they start cooking up, you've got that, it ready to go. And this is taking the guesswork out of it, giving you confidence, and finding that little online community.

Natasha (35:53)

Nice. And on your Instagram there's loads of free advice.

Jenny (35:57)

Yes,

⁓ my gosh, and free workouts, and on our Instagram we do, we often do lives. I think we do a lot of articles because we all know, even though I know loads, you find yourself Googling stuff, and it's really, really confusing. So as well as RPTs, we have pre and post natal nutritionists, we have midwives who we work with, and experts in various other areas that we are experts in. So we do try and just answer all those questions that you Google along the way. So when you become a member of our app, ⁓

to your trimester and within the app it's just a scrollable feed so you'll be fed like all the articles of stuff that we know you're going to be Googling but equally we can give that work we give that on Instagram too so you can follow our Instagram there's loads of tips on like how to get started like what to eat when you're feeling nauseous to help things all of that stuff lower back pain what do I do if I'm breastfeeding like a lot of that is on our Instagram too to just sort of like and sometimes it's like stuff to give you a bit of a laugh and make things light hearted because it can all feel very

when you're pregnant. And it is, but also like it can be light hearted and funny. So we try and a bit of that in as well. So yeah, if you want to see what we're about, come follow us on Instagram first and you'll see, you'll get a real like feel for what we're about and then come join us.

Natasha (37:13)

Absolutely. And I ask everybody who comes on the podcast one final question, and that is, what is your love language?

Jenny (37:21)

Oh my goodness. Food? Probably coffee. Someone just bringing me a cup of coffee without me having to ask for it. I think as a mum, you're always feeling like, oh yeah, can I just have that? But if often ask that, can I get you anything? And you don't want to say, yeah, can you just get me this or that? When someone just brings you something and just goes...

And that tends to be for me like food or a drink. It just doesn't even ask me if I want it. just puts it down. That is just to me, like you get it. You can see me and like yeah, you're not asking me another question that I've got to think of an answer to. You're not making me feel like, God, I've got to ask this person for this. You're just going, I need this, I'm just gonna walk away like that. That's my love language.

Natasha (38:14)

I love that. So if you'd like just to our viewers where they can find you.

Jenny (38:20)

Okay, so on Instagram we're @resultswithbump and you can also find us online at www.RWL.fitness/bumpandbaby Yeah ⁓

Natasha (38:29)

Thank you so much.

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