The Mum Bod PT

The Mum Bod PT A caring approach to fitness and wellbeing. www.TheMumBodPT.com

Sophia is a personal trainer based in Chester who is passionate about helping people find balance in their lives by making practical and sustainable lifestyle changes. With a firm belief that exercise is a celebration of what your body can do- Sophia will assist you in achieving your goals by combining functional fitness methods and fun throughout the process!

​

One-to-one personal training sess

ions are available with Sophia at Synergy Health & Performance, which is a private functional fitness gym based in Chester. Additionally, Sophia offers outdoor, home visits and online training sessions as she aims to make fitness accessible to all.

04/09/2026

✨ NEW KIT IN THE GYM ✨

I’ve added the GHD & Hip Thrust Machine to the gym, which means even more options for building strong glutes, hamstrings, hips and core. 🍑💪

I’m always looking for ways to make your sessions more effective, varied and progressive, and this piece of kit gives us so much to work with.

So, what can we do on it?

• Hip thrusts
• Single-leg hip thrusts
• Glute bridges
• Banded hip thrusts
• GHD back extensions
• Glute-focused back extensions
• Hamstring-focused back extensions
• GHD sit-ups and core work
• Isometric back extension holds
• Single-leg variations
• Weighted back extensions

For my prenatal and postnatal clients, strong glutes and hamstrings can play an important role in supporting the pelvis, improving lower-body strength and building capacity for everyday movements, from getting up off the floor to carrying babies, car seats and everything else motherhood involves.

And no, you don’t need to be lifting huge weights to benefit from it. We can adjust the exercises, range of movement, resistance and tempo to suit your body, your stage and your goals.

I’m very excited to start introducing this into your sessions! 🤍

Who’s volunteering to test it first? 😏

01/09/2026

✨ September bookings are now OPEN! ✨

Ready to get stronger, rebuild your confidence, and enjoy some time for yourself with your little one by your side? 💛

September class times:
🗓️ Wednesdays – 9:30am & 11:00am
🗓️ Fridays – 11:00am

Choose the option that suits you:
✔️ 5-Class Pass – save money
✔️ NEW Pay As You Go sessions available

Mum Bod & Baby classes are designed to help you safely return to exercise after birth with expert postnatal guidance, progressive strength training, and a welcoming community of local mums. Babies are always welcome!

Spaces are limited, so book online to secure your place.

Know a mum who’d love this? Tag her below or share this post! 💛

01/09/2026

Your pelvic floor deals with force every single day… and force isn’t automatically a bad thing. 💪🏼

Standing, lifting, jumping and running all create different demands on the pelvic floor.

And those demands can get surprisingly high.

But these numbers aren’t here to scare you.

Your pelvic floor is designed to manage force, and your tissues can adapt to load.

This becomes particularly important after having a baby.

You might feel fit enough to run.
Your legs might feel strong enough to jump.
Your 6-week check might be done. ✔️

But your pelvic floor has been through pregnancy and birth, and its ability to tolerate pressure + impact + repetition may still need rebuilding.

That’s why postpartum training shouldn’t be about avoiding impact forever.

We gradually build:

Strength → load → speed → impact → repeated impact

Giving your body the opportunity to recover and adapt along the way.

So instead of asking:

“Does this exercise put pressure on my pelvic floor?”

Try asking:

“Does my pelvic floor currently have the capacity to manage this demand?”

Save this if you’re returning to exercise postpartum, and send it to a mum who needs to hear that her pelvic floor isn’t something she needs to be afraid of loading.

Your pelvic floor is already preparing for birth long before labour begins 🤰🏼As pregnancy progresses, the muscles and co...
31/08/2026

Your pelvic floor is already preparing for birth long before labour begins 🤰🏼

As pregnancy progresses, the muscles and connective tissues of the pelvic floor naturally adapt to become more capable of lengthening and making space for birth.

So does that mean we need to stop lifting, reduce our squats and take it easy as we get further into pregnancy?

Not necessarily. 💪🏼

Instead, my focus with prenatal training starts to shift.

We continue building and maintaining strength, while also working on:

✨ Managing pressure during exercise
✨ Breathing and pelvic floor coordination
✨ Being able to contract AND fully relax the pelvic floor
✨ Keeping the hips and pelvis moving in different positions
✨ Practising positions that may be useful during labour and birth

Because pelvic floor training isn’t just about making everything tighter and stronger.

We want a pelvic floor that’s strong enough to support you, responsive enough to manage load, and able to relax and lengthen when it needs to.

Your body is already doing an incredible amount of preparation for birth.

Your training can work with it, not against it. ❤️

Save this for your pregnancy training and send it to a mum-to-be who needs to hear that pregnant doesn’t mean fragile.

28/08/2026

Your pelvic floor is doing SO much more during pregnancy than just getting put under extra pressure 🤯

Between around 21–37 weeks, your pelvic floor is already physically adapting to prepare for birth.

The opening within the pelvic floor becomes larger. The tissues become more able to stretch and lengthen. And during vaginal birth, parts of the pelvic floor may need to lengthen to around 3–4 TIMES their normal muscle-fibre length.

Pretty incredible, right?

And this is exactly why prenatal pelvic floor training isn’t just about “doing your Kegels” or trying to make everything stronger.

We want a pelvic floor that can:

✨ Contract
✨ Fully relax
✨ Lengthen
✨ Respond to pressure
✨ Coordinate with your breathing

Our training can support those changes while keeping you strong and capable throughout pregnancy. 💪🏼

Save this if you’re pregnant, and follow along because next I’ll show you how I actually adapt training as we move towards birth.





24/08/2026

I get it. Finding time to exercise when you’re a mum can feel impossible some days.

But I’ve learned that I don’t need the perfect amount of time to make training worthwhile.

Sometimes I have 45 minutes.

Sometimes I have 15.

And on those 15-minute days? I make those 15 minutes count.

That’s exactly why I’ve filmed a 15-minute dumbbell leg workout you can do at home.

Quick. Simple. Strength-focused. And designed to fit into real life.

It’s now live on my YouTube channel 💪

15/08/2026

I genuinely love having everyone at Mum Bod & Baby each week 💛

Even through the summer holidays, we’ve kept the classes going - with my twins coming along and helping out too! 👧👧 It’s very much a family affair at the moment 😂

I love seeing mums getting stronger, building confidence and enjoying exercise with their babies right there beside them.

Mum & Baby postnatal strength classes in Hoole, Chester 💪👶

09/08/2026

Yesterday, somewhere in the Lake District, we met a woman I don’t think any of us will forget. ❤️

She was 60 years old, had just retired and had travelled over from Canada to take on the Coast to Coast challenge.

She runs marathons. She does Ironmans. And she had spent months training for this adventure.

She was hiking with all her gear on her back, sleeping outdoors and making her way across the country one day at a time.

She had the BIGGEST smile on her face. She was so full of life, and within minutes of meeting her we all felt inspired by her.

Before we went our separate ways, she said something to my girls:

“Do something that scares you a little bit every day.”

I hope they remember that.

I hope they remember meeting a 60-year-old woman from Canada, carrying everything she needed on her back, taking on a huge adventure simply because she could.

And I hope they grow up knowing that getting older doesn’t mean making your world smaller.

A reminder that life is precious. That our bodies allow us to experience some incredible things. And that sometimes it’s worth doing the thing that scares you a little bit.

What a woman. What an example for my girls to meet. ❤️

July 🙌
03/08/2026

July 🙌

15/07/2026

What a lovely morning! 💛

It was so special to spend time together outside of class, enjoying a walk along the River Dee before finishing with coffee, chats and nibbles.

A huge thank you to for hosting us and making everyone feel so welcome. The food and atmosphere were perfect!

And the biggest thank you goes to all of the wonderful women and gorgeous babies who came along. Building a supportive community is such a big part of what Mum Bod & Baby is all about, and days like these remind me why I love what I do.

I already can’t wait for the next one! ✨

If you’re looking for a friendly postnatal strength class where babies are always welcome, I’d love to meet you.

💛 August bookings are now open.
📍 Hoole, Chester
🗓️ Wednesdays at 9.30am & 11.00am | Fridays at 11.00am
✔️ PAYG available
✔️ Save 10% with a 5-class pass (valid for 8 weeks)

Address

Llangollen

Website

Alerts

Be the first to know and let us send you an email when The Mum Bod PT posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Business

Send a message to The Mum Bod PT:

Shortcuts

Share

Category