Women’s Pelvic Health Programs:

1 in 3 women suffer from weakened pelvic floor stress leakage following child birth.  The severity can differ greatly and is based on many varying factors.  Certain exercises and training programs can worsen the pelvic floor and if prolonged the stress leakage can worsen and in some cases, can result in a prolapse.

Pelvic Floor Health educational programs inform women about their pelvic floor muscles and helps to strengthen these muscles, this can help to correct stress leakage so you can enjoy your day to day activities without any accidents. Learning how to isolate the correct muscles is also important and also, learning which exercises are safe will help to protect your pelvic floor muscles from prolapse.

Who should do the Pelvic Floor Health Classes:

This class is beneficial for all women, pelvic floor training during pregnancy is essential to ensure your protect these muscles leading up to the birth and following.  Post natal pelvic floor programs are play a vital role in your overall recovery.  Strengthening the pelvic floor muscles following your child’s birth will help correct/ prevent leakage and prevent a prolapse from occurring.

As women age the pelvic floor muscles naturally become weaker therefore, it is important for women to understand and know how to locate these muscles correctly and practice on regular pelvic floor routine to help prevent weakened leakage during the senior years.

Booking:

Our Pelvic Floor Health classes run in four week blocks, on a Monday at 11am.

The six week program is $65.00, classes are capped at a maximum of 5 ladies to ensure personalized attention for each lady. One on one Pelvic Floor sessions @ 25 per session (book for a time, 4 week course @ $100)

Call Donna, our registered Fitness Australia Professional 0413 805552

Happy New Year & Specials Galore!

registered business 2016

Wow 2016 is here and we have a planned a fantastic calendar of events for especially for you!  Firstly, I want to wish you a wonderful 2016 and I hope it is filled with happiness and health in abundance.   2016 is the perfect start for your new lifestyle, there really is no better time to get your health and fitness on track.

Free 2B Me Fitness: Boutique Studio 4 Women is here to help you achieve those goals. With programs in Pelvic Floor strength, Pilates, Cardio Boxing, HIIT Training, Strength, Sport Endurance, Senior Programs and Personal Training just to name a new- we offer ten (10) sessions per week for a ladies to choose from.  There is really is no excuses, this year!

Pelvic Floor Health 6 Week Program only $90.00 or $80.00 for early bird and concession holders, commences 16/2/16.  6 x 30 min small group training sessions to strengthen your pelvic floor and help with correcting weakened pelvic floor leakage.  Only 6 places per program available.  The shopping cart is located on our website.

This year make it your year to invest in your health.

Staying fit over the holiday season..

Hi,

xmas message

Wow can you believe there are only 4 sleeps until Christmas!   A couple of clients asked me last week how to stay healthy and not lose their fitness over their holiday break, so I thought I would share a few tips with you:

1/ It is really important to continue to pencil in your workouts in your diary, just like a meeting or appointment.  You can still get a good workout in, in a hotel room!

2/ Continue to make healthy food choices.  Even though Christmas for many of us is about families, giving and  celebrations, we can still be mindful of what we are eating and how much we have eaten for the day.  Make sure you ensure a treat too!

3/ Drink plenty of water.

4/ Ensure your are getting enough sleep.

5/ Keep your Exercise and Nutrition journal up to date.

6/ Smile, laugh and relax.

 

Don’t forget to download December FREE calendar from our ‘blog’ page and follow along to help stay motivated and healthy/fit this Christmas season.  You can join in challenges and chat with Donna by hashtagging us #f2bmxmascountdown and #free2bmefitness on Instagram.

 

teddy calendar

 

Need last minute Christmas gifts?

We have a hand full of $25 discount vouchers remaining.  Purchase a 10 Visit Pass for only $80.00 (normally $105.00) that is a huge $25.00 this Christmas.  Why not get one for a friend or your mum?  The best gift of all, healthy living!

Donna xox

Christmas Ad 1

Welcome,

Welcome everyone!  A big welcome to our new subscribers, pop the kettle on and enjoy!

Wow it’s only 16 days until Christmas, it has really crept up on me this year.

As a very special Christmas present, I am offering a MASSIVE $25 discount on our

10 Session Pass.

Only $80.00 (normally $105.00) What a huge saving!  Jump in and grab your pass, limited to the first 25 people that purchase.  These are fantastic gift ideas too.  Click the ‘Cart’ on our homepage to grab your discount – offer expires 23rd December 2015 (or the first 25 purchased).

xmas tree

 

Last Friday night we celebrated our official Free 2B Me Fitness:  Boutique Studio 4 Women launch in Caroline Springs at the Lorna Jane store Watergardens, Taylors Lakes.  It was a fantastic night, a huge thanks to Marie from Marie’s Remedial Massage, Nikita from Jamberry Nails and Tahni our photographer from the Wave Productions for your support and being apart of our launch.  You can check out all of our event pictures and video via our ‘Gallery’ page on our website.

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Congratulations to all of those event visitors that signed up for our newsletter (this very newsletter), as a special event gift, you have all received a spot in our Summer16 Define Me online program kicking off in February.  As we get closer to the event, you will receive an email with further details about your access key code into our online virtual studio.  Congratulations and we look forward to seeing you achieve your goals  (Define Me program is normally $185.00).

Each month I release a Health & Fitness Calendar which can be downloaded from our website, under the ‘Blog’ tab.  As subscribers, you will also have access to additional FREE content  Yeah! 🙂  This month under December, you will notice that there are loads of cool things to get your routine established for Summer and motivational tips to help keep you on track.

Here is the Ab Sizzler workout chart for you – Ab Sizzler #1 2016, remember please speak to your medical professional before commencing any type of exercise program.

Happy Health and Fitness Journey,

Remember, life is about ‘Work- working to be the best version of you, Breathe- relax and enjoy in the moment & Smile- the gift from within for everyone around you!’  Donna xx