Pre & Postnatal Fitness Designed for You - And Your Little One!
The Benefits of Exercise for Pre & Postnatal Women
Regular, gentle exercise during pregnancy and after birth offers incredible benefits for both you and your baby:
🌟 Improved Energy Levels: Feel more energised and ready to handle the challenges of motherhood.
🌟 Reduced Aches and Pains: Relieve common discomforts like back pain, joint stress, and stiffness.
🌟 Enhanced Recovery: Support your body’s natural recovery process after giving birth.
🌟 Better Sleep: Improve your sleep quality (when you can get it!).
🌟 Mental Well-Being: Boost your mood and manage stress with endorphin-releasing movement.
🌟 Prenatal Support: Learn how to keep exercising through all trimesters and around pelvic girdle pain.
🌟 Postnatal Problems: Learn to reconnect with your body and exercise around pelvic floor dysfunction, prolapses, and diastasis recti.
Bumps and Dumbbells in Action!
At Bumps & Dumbbells, we know that every mum’s body is different, and so are her needs.
That’s why our classes are specially tailored to pre and postnatal fitness, ensuring you get the care, guidance, and support you deserve.
Expert Coaching: Led by a fully qualified pre and postnatal trainer with years of experience helping mums build strength through weight and resistance training.
Baby-Friendly: No childcare? No problem! Bring your little one along and enjoy a workout designed for you and your lifestyle.
A Caring Community: You’re not just a number here. We take the time to understand your needs, celebrate your progress, and cheer you on every step of the way.
Feel Amazing Inside and Out: Embrace movement that energises you, boosts your confidence, and provides a supportive space for you and your baby to thrive.
About Bumps & Dumbbells: A Word From Suzi
Despite the research showing that exercise (and specifically weight
training) during pregnancy is not only safe, but also beneficial, I
understand it can still be nerve wracking.
I understand how confusing it is, with a minefield of information of the
DON’T DO’S.
When really, there should be more emphasis on what you CAN DO.
I understand that with pregnancy and post-partum, comes female health
issues that many feel embarrassed to talk about and afraid they may make them worse (again from internet fear mongering). I’m talking pelvic floor dysfunction, prolapses and diastasis recti. Things that should be openly spoken about so women realise they are not alone and their body is not failing them.
Over the past 6 years, I have been deeply passionate about helping
women overcome these fears, understand their bodies and the changes it
has gone through, and reassure them they can exercise in the way they
want to and enjoy.
I have dedicated time to educating myself on the topics and to truly
understanding how best to help women through these stages of life.
I have worked with many women throughout their pregnancy (some
multiple pregnancies!) and ensured they returned to exercise based on
their individual needs... because every woman’s journey and experience is
different.
I help women:
💜 maintain their mental health through exercise by showing them what
their bodies are capable of.
💜 build functional strength to serve them well in the daily tasks of
motherhood.
💜 understand the changes in their body and to reconnect with their
body and identity through exercise.
💜 maintain good body image through the changes and this new season
of life.
Bumps & Dumbbells isn’t just a mum’s fitness class where you’re another number in the room. It’s a caring community with limited spaces to ensure you receive individualised support and guidance because it is my mission.
TESTIMONIALS
Read What Our Bumps & Dumbbells Members Have to Say:
I feel very lucky to have found Suzi after having my second baby- she's helped enormously on my journey back to exercising and feeling strong postnatally! She goes above and beyond to create a welcoming and supportive training atmosphere at OFH hub which means sessions are something I look forward to! Thank you Suzi!
I really appreciate OFH Hub and the safe space Suzi has created. As a new mom working out seemed intimidating and impossible at times and Suzi has helped me find a new routine for my new self.
I’ve been PTing with Suzi for around 2 years now and I’ve loved it. Not only has she helped me get strong and fit again after kids but she’s also got me eating smarter by suggesting small tweaks to make my meals more nutritious. She’s been great for supporting my mental health too - training sessions are never just about the weights. If you are looking for PT with knowledge and experience of women’s health the she is the one for you. Not to mention that she is blooming lovely and fun to train with. Oh, and her new studio is pretty and pink, which is a delight. Thank you Suzi….my life is immeasurably better for having you in it ❤️
Suzi has been fantastic throughout my pregnancy. The support, atmosphere, and attention to individual needs made me feel safe while staying strong and active. It’s had a real impact on both my physical and mental wellbeing. I’m looking forward to continuing postnatally and would highly recommend.
I joined Suzi’s Bumps and Dumbells small group training classes at the beginning of the year and I’ve been stunned by how much stronger I’ve become in such a short time. Suzi is incredibly knowledgeable and her sessions are fun but also challenging. I’ve also seen a huge improvement in my mental health. Suzi has built a wonderful and supportive community and I’m very glad to be part of it. Thank you Suzi!
After working with Suzi for a couple of years I can say that, without a shadow of a doubt, I am the strongest, healthiest and fittest I have ever been. My journey with Suzi has seen me achieve things and lift weights I never would have thought possible just a few years ago. And the mind follows the body, I feel stronger and so I feel more confident. Suzi is an all round wonderful person, who listens to what you want to get out of exercise, is warm and compassionate but also pushes you. She understands how women's health is affected at every life milestone, and because of that she was able to help me find the right routine and balance of exercises that worked for me (and my hectic schedule as a full-time working mum of 3) and are getting me the results I wanted. Plus she's just great fun to be around! The fact that Suzi has her own space at OFH Hub now is such fab news; I am so happy for her, and know she'll keep changing women's lives for the better, like she has mine.
I recently joined the bumps and dumbbells class at OFH and absolutely loved it! The space is really welcoming and the class size was perfect for the group. Suzi is a fantastic instructor and made sure that everyone had the support they needed throughout the session. I am so pleased I have found Suzi and would highly recommend the bumps and dumbbells class for anyone who is looking for a pregnancy/ post natal fitness class. Thank you Suzi!
Join Bumps & Dumbbells Today
Spaces are limited to ensure every mum gets the attention she deserves.
Make sure you don't miss out on a space and secure yours today!
Frequently Asked Questions
How many people take part in each session?
Bumps & Dumbbells operates on a 'small group training' basis. This means there will be up to 6 people in any session, which is our maximum capacity.
This is to ensure that your dedicated coach is able to monitor and train you safely and effectively within the group.
When do Bumps & Dumbbell classes take place?
Our timetable is subject to change, however, the current Bumps & Dumbbells classes take place at 11am on Tuesday's and Thursday's.
Who is Bumps & Dumbbells suited for?
Bumps & Dumbbells is suited for mum's of all ages!
And don't worry, if you are still expecting your little one the exercises can be tailored for all trimesters. Your coach is Pre and Post Natal trained and is very experienced in coaching pre and post natal women.
Do I need to purchase a membership for Bumps & Dumbbells?
The Signature membership is recommended due to the added value members get access to, including workout plans and resource library.
However, you can also access our Bumps & Dumbbells class with a 5 or 10 class pack access from our Memberships Page.
Can I attend other classes at the OFH Hub?
Yes you are welcome to attend any class with Suzi, who will be able to tailor them for your pregnancy or recovery stage, provided you have a membership or class pack which gives you access to the rest of the classes on the timetable.
We do ask that if you wish to bring your baby to class they can only attend Bumps & Dumbbells.
Is there a minimum commitment length for the Bumps & Dumbbells membership?
Whilst membership payments are taken on a monthly subscription basis, there is a minimum commitment length of 3 months upon signing up.
We require 30 days' notice should you wish to end your membership at the OFH Hub. However, we do understand that circumstances during and after pregnancy can change and if you are told by a medical professional/midwife that you should cease exercise, the minimum term will be waived.
How do I book in for a Bumps & Dumbbells class?
Once you are a member or have bought a class pack you will gain access to our dedicated booking system called TeamUp to be able to book in for the small group sessions each week.
You can book in for a Bumps & Dumbbells class up to 3 hours before the class starts.
We also have a cancellation and rescheduling policy in place, which is outlined in the Terms and Conditions you receive upon joining Bumps & Dumbbells.
Why do I need to book in?
We operate a booking system purely so we can manage the capacity of the class. This is done to ensure everyone gets the same level of attention and detailed coaching to get the most out of each session you come to.
Can I bring my baby to class?
Yes absolutely!
Many of our mums have brought their babies along with them - as you can see from our lovely photos!
We do ask that if you wish to bring your baby to class they can only attend Bumps & Dumbbells, and not any of the other classes on the timetable.
