https://www.thep3movement.com.au/blog daily 0.75 2025-12-20 https://www.thep3movement.com.au/blog/returning-to-strength-training-after-birth-how-to-progress-without-rushing monthly 0.5 2026-01-19 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/5e14b15f-dfce-4220-ba28-77773ede92d5/ChatGPT+Image+Dec+20%2C+2025%2C+06_29_00+PM.png BLOG - Returning to Strength Training After Birth: How to Progress Without Rushing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thep3movement.com.au/blog/signs-youre-lifting-appropriately-during-pregnancy monthly 0.5 2026-01-12 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/8456f3e5-7542-4e75-9679-f393b0d3fb07/ChatGPT+Image+Dec+20%2C+2025%2C+06_11_51+PM.png BLOG - Signs You’re Lifting Appropriately During Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thep3movement.com.au/blog/individualisedtrainingforpregnancy monthly 0.5 2026-01-05 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/02184b22-3df9-4b35-a01d-ca3b669f0fdf/IMG_4587.jpg BLOG - What “Individualised Training” Really Means During Pregnancy - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thep3movement.com.au/blog/newpregnancyandtrainingresearch monthly 0.5 2025-12-29 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/44ca9492-8cbb-4abd-a9e8-f950e98327f0/IMG_4604.jpg BLOG - Pregnancy & Resistance Training: What the Research Finally Shows About Lifting Weights - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thep3movement.com.au/blog/training-after-kids-looks-different-and-thats-not-a-bad-thing monthly 0.5 2025-12-12 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/83f9bdc7-1738-4706-a945-10d6c259fdaf/IMG_5934.jpeg BLOG - Training After Kids Looks Different — And That’s Not a Bad Thing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/e7a5f0ea-e732-4f32-9ee0-ae0346e7a65c/IMG_5862.jpeg BLOG - Training After Kids Looks Different — And That’s Not a Bad Thing https://www.thep3movement.com.au/blog/what-does-a-womens-health-physio-actually-do-and-why-every-mum-should-see-one monthly 0.5 2025-10-10 https://www.thep3movement.com.au/blog/my-chat-with-a-womens-health-physio-what-every-mum-needs-to-know monthly 0.5 2025-10-10 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/efeccd80-3ebf-4afa-b4d0-d9df550faa5c/IMG_5293.jpeg BLOG - My Chat With a Women’s Health Physio: What Every Mum Needs to Know Amy Pappas is a highly experienced women’s physiotherapist, passionate about helping women throughout all facets of their life. https://www.thep3movement.com.au/blog/are-you-ready-for-planks-again-a-postpartum-progression-guide monthly 0.5 2025-10-10 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/dc718e9d-27e3-44f8-9dfa-c4433536969c/IMG_2724.jpg BLOG - Are You Ready for Planks Again? A Postpartum Progression Guide - Step 1: Core Activation with 90/90 Breathing Lying on your back, practice connecting your breath to your deep core and pelvic floor. Exhale to gently lift through your pelvic floor and draw your lower abs in. Do this daily for 1–2 weeks to re-establish your connection before loading the core. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/299e4e96-7c78-4cdc-9522-fe289be9f997/IMG_3825.jpeg BLOG - Are You Ready for Planks Again? A Postpartum Progression Guide - Step 2: Dead Bug or Supine Toe Taps Train your core to stabilise while moving your limbs. Focus on breath, control, and keeping your spine neutral. Aim for 3 sets of 8–10 reps Stop if you see coning or doming https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/7cbd5b09-10cd-4399-834d-2f913a1f26fc/IMG_3812.jpeg BLOG - Are You Ready for Planks Again? A Postpartum Progression Guide - Step 3: Bird Dog Move to hands and knees and extend opposite arm and leg, maintaining core engagement and control. Focus on slow, deliberate movements Keep hips and shoulders square Hold each rep for 3–5 seconds https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/325a4eb8-dec6-4306-8b01-60ad59956cb1/IMG_2843.jpg BLOG - Are You Ready for Planks Again? A Postpartum Progression Guide - Step 4: Incline Plank (Hands Elevated) Use a wall, couch, chair or bench to reduce the load. Align shoulders over wrists, glutes engaged, and ribs down. Start with 10–20 second holds Build up to 30–60 seconds Modify by bending knees if needed https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/d7920485-ed8b-43d8-8967-9c2c567a6fcc/IMG_2863.jpg BLOG - Are You Ready for Planks Again? A Postpartum Progression Guide - Step 5: Knee Plank on Floor Now you're in a more horizontal position, which increases core demand. Maintain breath and tension through the whole body. Keep hips in line with shoulders Avoid letting your belly hang or back arch Work up to 3 sets of 30 seconds https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/44089ed1-858f-4782-9ee3-cd8d1d454ac9/Untitled+design+%283%29.jpg BLOG - Are You Ready for Planks Again? A Postpartum Progression Guide - Step 6: Full Plank (Forearms or Hands) This is the final step—your full-body strength challenge. If you’re here without symptoms or discomfort, you’re ready. Focus on total body tension Squeeze glutes, engage core, and breathe Stop immediately if you feel pressure in your pelvic floor or see coning https://www.thep3movement.com.au/blog/whencaniworkoutafterbaby monthly 0.5 2025-07-01 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/6da78081-3525-4302-8050-05cc9e690ecd/IMG_2759.jpg BLOG - So… When Can I Actually Work Out Again After Baby? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/14ded65b-6214-4a19-9bfc-acf6e3a6b76a/IMG_2724.jpg BLOG - So… When Can I Actually Work Out Again After Baby? Breathwork and pelvic floor work are key, especially during the first few months of postpartum. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/7340e3c3-ddba-4f62-bfb9-13d0828d6447/IMG_2781.jpg BLOG - So… When Can I Actually Work Out Again After Baby? - Focus on: Foundational movement patterns: squats, hinges, rows, carries. Core + pelvic floor integration: not just crunches (in fact, probably not crunches at all). Progressive overload: building strength slowly, with proper rest and recovery. The goal here is not just to “work out”—it’s to rebuild function, confidence, and control in your body. Think of it as rehab, not punishment. You’re not bouncing back—you’re moving forward. **Note: Start with bodyweight squats and progress to light weights. https://www.thep3movement.com.au/blog/where-does-fitness-fit-when-you-cant-even-shower monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/d59e73cd-2c33-4026-97fd-c7a9a5ee9d63/IMG_2195.jpeg BLOG - Where Does Fitness Fit When You Can’t Even Shower? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750330387782-0LQVK4IQZW8LBL3TGEW7/IMG_2180.jpeg BLOG - Where Does Fitness Fit When You Can’t Even Shower? https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750330939236-OO31FCF8AOO05F7Y563Z/IMG_8129.jpeg BLOG - Where Does Fitness Fit When You Can’t Even Shower? https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750330955990-Z7514Q16XN4BZLY2OBKV/IMG_2425.jpeg BLOG - Where Does Fitness Fit When You Can’t Even Shower? https://www.thep3movement.com.au/blog/rebuildingcorepostpartum monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/5d9766c9-de08-4d54-ae6a-ed2b84452982/diastasis.jpg BLOG - My Abs Are MIA – Is That Normal? Why Your Core Feels “Off” There are a few key reasons: Diastasis recti (ab separation) is extremely common Your deep core muscles—especially the transverse abdominis—may not be activating properly Hormones + posture changes = a nervous system still recalibrating It’s not that your abs are gone. They’re just in sleep mode. https://www.thep3movement.com.au/blog/what-a-strong-mum-actually-looks-like-its-not-what-you-think monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/3a65be54-7def-4f5d-997a-31b572c18b74/IMG_3314.png BLOG - What a Strong Mum Actually Looks Like (It’s Not What You Think) - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750399026561-FBRF5G48UEFUIXFFQ4VC/unsplash-image-5EnPNw_9xSc.jpg BLOG - What a Strong Mum Actually Looks Like (It’s Not What You Think) - How Strength is Actually Built Postpartum Hint: it’s not through punishment, pressure, or “getting your body back.” It’s built through: Consistent, mindful movement Breathing with purpose Honouring your body’s signals Moving in ways that support—not deplete—you You don’t need to train for hours. You need to train smart, train gently, and build from the inside out. https://www.thep3movement.com.au/blog/blog-post-title-four-ylz8g monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/610a6eb7-8e23-4acd-babf-3443af40310b/woman+drinking+coffee.jpg BLOG - Running on Coffee and Chaos: Can You Still Train? - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thep3movement.com.au/blog/back-pain-blues-heres-how-to-train-it-away monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/d1432cdc-3d8a-45db-9610-47a4f4b3cc01/woman+back+pain.jpg BLOG - Back Pain Blues? Here’s How to Train It Away - Why Your Back Is Begging for Help Let’s break it down: Your core and glutes have likely been offline for months You’re breastfeeding, bottle-feeding, and rocking with a hunched posture You’re carrying a baby on one hip, and a bag on the other Sleep? In twisted positions, on weird angles, with minimal support It’s not just “new mum life”—it’s a recipe for discomfort. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750306332689-UTVYMJNWBLLEDZJ2VSKZ/IMG_2751.jpg BLOG - Back Pain Blues? Here’s How to Train It Away - Core Control A connected core acts like a built-in brace for your spine. Start with: 360 breathing Heel taps Dead bugs (modified) https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750306006791-OJL3ZJL9J49VF0XZ3L3O/IMG_2729.jpeg BLOG - Back Pain Blues? Here’s How to Train It Away - Glute Activation Your glutes stabilise your pelvis and take pressure off your lower back. When they’re weak, your back works overtime. Try: Glute bridges Banded side steps Hip thrusts (once cleared) https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/88de33b9-9dd0-4988-8c7a-45139d1225f9/IMG_2813.jpg BLOG - Back Pain Blues? Here’s How to Train It Away - Upper Back Strength Strengthening your mid and upper back counters all that forward rounding. Try: Resistance band rows Wall slides Prone Y raises https://www.thep3movement.com.au/blog/diastasis-what-understanding-your-postpartum-core-gap monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750309688745-BEADI6P59Y3VYB1SKCB8/diastasis.jpg BLOG - Diastasis What? Understanding Your Postpartum Core Gap - What Is Diastasis Recti? Diastasis recti is the separation of your abdominal muscles (specifically the rectus abdominis) along the midline. It happens during pregnancy to make space for your growing baby. Totally normal, right? The issue? Sometimes that gap doesn’t close on its own. And that can lead to things like Core weakness Back pain A lingering “doming” or pouch through the belly Difficulty with traditional core exercises https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/d5993d02-4b11-4ec0-bd10-46f7542df5c4/diastasis+recti+photo+for+blog.jpg BLOG - Diastasis What? Understanding Your Postpartum Core Gap - How to Tell If You Have It A proper diagnosis should come from a pelvic floor physio or postpartum-trained professional. But here are a few signs to watch for: A visible ridge or bulge down the centre of your belly when sitting up A soft gap you can feel between your abs Your stomach coning or doming during movement A general feeling of core instability If you notice any of these, don’t panic—just adjust. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750392904391-PHQSXN8T4R2RZC79G8JU/diastasis%2Brecti%2Bphoto%2Bfor%2Bblog%2B%25284%2529.jpg BLOG - Diastasis What? Understanding Your Postpartum Core Gap https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750392924887-ZOLW47EE2QJTE9A9JPRB/diastasis%2Brecti%2Bphoto%2Bfor%2Bblog%2B%25283%2529.jpg BLOG - Diastasis What? Understanding Your Postpartum Core Gap https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750392671499-AU8B3472UPZG6FRZBAHS/diastasis+recti+photo+for+blog+%282%29.png BLOG - Diastasis What? Understanding Your Postpartum Core Gap https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750392696662-Z83LXCQF23MZJDJ5ITPF/diastasis+recti+photo+for+blog+%281%29.png BLOG - Diastasis What? Understanding Your Postpartum Core Gap https://www.thep3movement.com.au/blog/this-body-feels-newand-thats-not-a-bad-thing monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/a589b3e3-8837-4578-90ed-301c93b4e9a5/IMG_2429.jpg BLOG - This Body Feels New—And That’s Not a Bad Thing - Make it stand out Whatever it is, the way you tell your story online can make all the difference. https://www.thep3movement.com.au/blog/the-motivation-myth-heres-what-actually-works monthly 0.5 2025-06-30 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1750390223380-D628WW6NV06O6Q9AOIEW/unsplash-image--fkLJ9Ws5XQ.jpg BLOG - The Motivation Myth: Here’s What Actually Works - How to Stay Motivated to Exercise During Postpartum https://www.thep3movement.com.au/about daily 0.75 2026-04-03 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/22a791f1-c147-4ae7-b39b-02068a20de3c/IMG_3280.jpg https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/b6e4dd72-1a20-4689-8b56-6d09a50624f0/IMG_6822.jpeg https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/78453f2f-1fb4-48a0-b237-9eee1fac5152/IMG_7106.jpeg https://www.thep3movement.com.au/personal-training daily 0.75 2026-02-10 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/d986144c-a9e3-475a-b66f-8106708e6e88/IMG_6823.jpeg https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/02184b22-3df9-4b35-a01d-ca3b669f0fdf/IMG_4587.jpg https://www.thep3movement.com.au/home daily 1.0 2026-04-03 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/192eae10-2e03-40f8-a76a-8595e2120b90/IMG_2414.jpeg https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/22a791f1-c147-4ae7-b39b-02068a20de3c/IMG_3280.jpg https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/594188e8-5e06-457f-8d06-3e9f6cb156f3/IMG_5690.jpg https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/10c479cd-fdf9-4c9d-9f3e-15aa8472bf56/IMG_4598.jpg https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/48eb57cf-18bf-4bd7-985c-af969e1068f4/Screenshot+2026-01-12+at+3.33.49%E2%80%AFPM.png https://www.thep3movement.com.au/mums-bubs daily 0.75 2026-04-03 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/11fa8edf-1ab9-4e2e-bf43-6293b2723436/IMG_3309.jpeg MUMS & BUBS Group of mums with babies participating in a Mums & Bubs fitness class outdoors under a covered area with a grassy field in the background. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/b6704307-a5bb-4363-9828-427f411338af/IMG_8119.jpeg MUMS & BUBS Group of mums and children participating in a baby yoga class, lying on exercise mats on an outdoor covered pavilion, with a grassy field and houses in the background. https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/f70ff502-b2ec-48a6-808b-2406f6b3c99f/IMG_8141.jpeg MUMS & BUBS Mother and baby exercising https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/10316b5b-1ea3-4213-82a0-6a3ddea1d514/IMG_2834.jpeg MUMS & BUBS https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/003eee8a-bb6d-4e26-beb7-cd7f2ec6457c/IMG_5074.jpeg MUMS & BUBS https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/8e7cca06-6802-4b8a-bbd3-9f620ffe2ac4/IMG_5068.jpeg MUMS & BUBS https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/b0e309dc-65fd-44d9-85b8-8382fb885273/IMG_7093.jpeg https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/13da021d-2889-4d8d-b0ae-367944ddaae4/IMG_8118.jpeg https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/1765505958322-7OL7VW4QXFW4OLPKXVR1/IMG_5934.jpeg https://www.thep3movement.com.au/privacy-policy-1 daily 0.75 2026-01-09 https://www.thep3movement.com.au/pregnancyandpostpartumguide daily 0.75 2026-04-03 https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/48eb57cf-18bf-4bd7-985c-af969e1068f4/Screenshot+2026-01-12+at+3.33.49%E2%80%AFPM.png https://images.squarespace-cdn.com/content/v1/682c4c9681d5910a0e1d09c7/33443a2a-368d-41ea-a267-bbd189043ffb/Screenshot+2026-01-12+at+3.37.19%E2%80%AFPM.png https://www.thep3movement.com.au/free-consult daily 0.75 2026-04-03 https://www.thep3movement.com.au/mums-bubs-trial daily 0.75 2026-04-03 https://www.thep3movement.com.au/contact daily 0.75 2026-01-09 https://www.thep3movement.com.au/start-here daily 0.75 2026-01-12 https://www.thep3movement.com.au/not-sure-where-to-start daily 0.75 2026-01-12 https://www.thep3movement.com.au/mums-bubs-trial-confirmation-page daily 0.75 2026-04-03