SMART MOVE WORKS IN MONTHLY TRAINING CYCLES.

Membership is next open 1-3 FEBRUARY.

Ready to join the waiting list for next training block?

Email me [email protected] & I can send you an alert when membership re-opens!

In the meantime, take a look at the equipment you may need, so you are ready to go on the 1st! Can't wait to support you!

Designed to support women aged 35+, Smart Move is your next step towards feeling stronger, more energised and confident in your body.

Taking everything you’ve learnt and gained in The Postnatal Plan, now is the time to build on those incredible foundations. Together we will move smarter, not harder with each session striking the perfect balance between intensity and recovery.

Whether at home or in the gym, we’ll progress together, challenging your body while respecting and supporting your unique training and lifestyle needs through the perimenopausal period and beyond. Building stronger muscles, denser bones, supporting pelvic health and function, increasing lean body mass, improving physical health and quality of life.

It's the expert-led balance of strength & conditioning and restorative sessions you've come to know and love, with the focus now on keeping you strong, athletic and resilient for the long haul and helping you feel empowered, every step of the way.

As your coach, anticipating where this programme is going to take you is incredibly exciting! I can't wait to keep moving forward with you - stronger, smarter, together!

Optional Add-on: Book a 1-2-1 Assessment

Gain THE MOST VALUABLE INSIGHTS into your body and dig-deeper into why you may be experiencing the aches, pains, limitations or the pelvic health symptoms you are - from a MOVEMENT perspective.

Learn what you can be doing differently to pro-actively support your movement journey, get even more out of Smart Move and support everyday movement outside of your training sessions.

Gain strategies to make movement feel easier in your body, help you manage pressure and tension better (think, prolapse, leaking urine and poo and pelvic floor tension), gain greater, smoother range of motion and strengthen your body.

Get a greater understanding of HOW your body is coping with the demands placed on it. Know WHY it's compensating the way it is to deal with the stresses placed. Gain reassurance and have a plan of WHAT we are going to do to meet your individual needs.

FAQ's

How much is the new programme
£40 a month - rolling subscription or you can buy 12 months access for the price of 11 for £440, working out about £36 a month.

When is the best time to start Smart Move?
I advise joining on the 1 of the month, as that's when the new workouts drop in. Enrollment is open 1-3 of each month and then it will close, reopening on the 1-3 of the next month.

How much time will I need to dedicate to Smart Move?
Around 2.5 hours a week - this includes your Strength & Conditioning workouts and daily breathing practice & pelvic floor exercises. If you have extra time there is the lovely Restorative Area to explore and support your progress.

If you are a member of The Postnatal Plan and are comfortably fitting in 2 hours of workouts a week (four x 30 minute sessions) - then a similar amount of time will be required here for best results.

What if I still have a prolapse or pelvic floor issues?
Come on over if you have issues but do not want to be labelled as 'postnatal' anymore. Something I realised in my own workouts is how much being called postnatal was holding me back. Shake off that title and watch your progress accelerate. I will always be taking care of your core and pelvic floor, it's my speciality! Expect the same coaching and modifications. Some of these things do flare up as our hormones change too, so I will always be here to try and keep those symptoms at bay and hold your hand if they make an appearance.

Is this programme only for mothers?
No this is for all women, of all ages 35+, who have or haven't had children. It's for you, your family & friends.

What equipment will I need?

If you have additional equipment then fantastic! Otherwise, this is the equipment list to get you started.

• Squat Wedges
• Dumbbells - starting with what feels, lighter, manageable and then heavier for you - increasing the weight as your strength grows.
• Yoga Mat - 5mm.
• Pilates ball
• Yoga blocks
• Tennis balls (2 incase you lose one).
• Small foam roller - about 45cm.
• A large foam roller - 90cm long - not necessary - but helpful if you don't have anything to hold onto/balance hand on in your workout area.
• Some sort of step, these are optional, I will provide modifications if you don't own one - but if you are looking to progress:
• a) Aerobic step - or
• b) a bench - There are space saving options for the benches, and varying price points.
• c) If you want to jump higher - you may look to get one of these plyo boxes.
  
• Yoga Tune Up Balls from Jill Miller 

35+ and just had a baby - or just love The Postnatal Plan and not ready to move over?
The Postnatal Plan will be the best option for you for now. Equally if you are older than 35 and you love The Postnatal Plan - the price point works - then those workouts will serve you well forever. Just promise me you will keep upping the weights 😊

How will it be different to The Postnatal Plan in terms of the workouts?
The Cardio & Strength element is now - Strength & Conditioning. Workouts are spilt into - Upper, Lower, Core & Plyometrics. Each of these will change every month (which is why joining between 1st-3rd of the month is recommended and one of the reasons the price point is higher than The Postnatal Plan.

Workouts prioritise maintaining and gaining muscle mass and bone density, supporting pelvic health and function, increasing lean mass, improving physical health and quality of life.

There is no Core and Pelvic Floor section anymore, but some shorter core style workouts will sit in the new restorative area, for when energy is lower, you want something more sedate or a bolt on to your upper, lower body or plyometric sessions.

There will still be the Pelvic Floor focus, Breathing Drills & Masterclasses.

There will be external guest speakers.

Will I still get 1-2-1 Whatsapp Support?
Yes.

Will there still be a Facebook Group?
Yes, it's called 'Smart Movers' and you can join once you enroll on Smart Move.

Are you going to be using this programme for your own training Emma?

Yes! 💪 I have designed an unrivalled training programme to support my training and I want to share this with as many of you as possible!

Qualifications

• Girls Gone Strong - Menopause Coach Certification - in progress.
• The Empowered Performance Program - Katie St.Clair
• Postpartum Corrective Exercise Specialist: Core Exercise Solutions LLC : Dr Sarah Duvall
• Postpartum Corrective Exercise Specialist 2.0: Core Exercise Solutions LLC: Dr Sarah Duvall
• EFT & Matrix Reimprinting - Emotional Freedom Technique Practitioner
• YMCA Level 3 Award in Adapting Exercise for Ante Natal and Post Natal Clients: Train Fitness International
• YMCA Level 3 Certificate in Personal Training: Train Fitness International
• YMCA Level 2 Certificate in Fitness Instructing – Gym Based Exercise: Train Fitness International