The Fitness for Mums (F4M) program at Heart Body & Soul offers specialised small group fitness training for mums/women of all ages. The program has been designed by a mum, for mums and run by mums. We want you to:
Fall in LOVE with exercise
Move each day and celebrate what your AMAZING body can do
Feel energised, alert, confident, happy & AWESOME
Take time out for YOU
A happy mum = happy family = happy home
The F4M program now offers a variety of different classes to suit mums/women at different stages & ages.
Strength & Tone*
ALL classes will cater to individual injury or health conditions (including women’s health issues) and we work closely with women’s & pelvic health and musculoskeletal physiotherapists to ensure we provide safe and sustainable exercise options. *A restored core + pelvic floor is required before progression to CardioBox, Metafit and Strength & Tone.
Based in Glen Iris, Heart Body & Soul is passionate about helping you achieve and maintain strength and fitness for life. Following a Safe Return to Exercise program means we can adapt exercise around your individual needs in a safe and effective way – dodgy knees, pelvic floor weakness, sore lower backs, hip pain – all can and will be looked after.
We want Heart Body & Soul Mums like you to lead a happy and healthy life, to rebuild and stay strong from the inside out, take some time out for yourself to move and find your groove!
Our aim is to “put a spring back in your step…..and a smile on your face”
Heart Body & Soul offers a “try before you buy” option when we invite you to come along and give the class you are interested in a go.
Bookings are essential as places in all classes are limited to a max of 8.
What to expect?
Core Foundations – 60 min
This is the perfect place to start or rekindle your love affair with exercise. The aim of F4M Foundations is to build a solid foundation before we put up the fancy house! Working from the inside out we will improve the function and strength of your inner core – abdominal wall, pelvic floor, diaphragm and multifidus – whilst creating a balanced, aligned body.
Using basic equipment and bodyweight to perform simple functional exercises to stretch out and strengthen muscles shortened and/or weakened as a result of pregnancy, poor posture, work habits and lifestyle. Add to this cardio exercises and you have a fantastic well rounded workout.
If you are returning to exercise postpartum, we will assess you for abdominal separation, pelvic floor function, posture and breathing pattern. A referral to our partner women’s health physiotherapists is also recommended.
CardioBox* – 45 min
This dynamic class will get your heart rate up and have you break into a sweaty smile in no time. Combining circuit training, using high reps, light work (no contact or heavy bags – we punch into focus pads) and cardio intervals. This is a low impact but high energy class. All equipment is provided. *A restored core + pelvic floor is required.
Metafit* – 30 min
This is a fast paced, high-energy 30-minute session. Using only bodyweight exercises – squats, lunges, push-ups, planks, burpees and variations of all – in a high intensity interval training (HIIT) format. No choreography, no fancy dance moves, no keeping in time with the music or instructor – just functional whole body exercises done in short bursts, short rest and high intensity.
9am metafit sessions are specifically modified to be suitable for you if you have a good awareness and function of your pelvic floor and core. Low-impact exercise options are provided so that you can work at your own fitness level and step it up when ready.
Strength & Tone* – 45 min
This is a slower paced session where the emphasis is on technique and building strength using a combination of equipment and bodyweight. We will work through compound, functional movement patterns, using slower, controlled movements, heavier weights, lower reps. Building lean muscle, strong bones and efficient movements patterns. *A restored core + pelvic floor is required.