Pre and post-natal exercise physiology in Erina.
Pregnancy and the post-partum period are among the most physically demanding seasons of life, and among the most poorly served by mainstream fitness. Programming here respects what your body is doing right now and prepares it for what is next.
Pre & post-natal exercise physiology
Pregnancy and the post-partum period are some of the most physically demanding seasons of life, and the most under-served by mainstream fitness. Neil works with expecting and new mums on safe, evidence-based programming that respects what your body is doing right now and prepares it for what's next: birth, recovery, and parenting a small human.
Who it's for
- Expecting mums (any trimester)
- Post-partum recovery (6 weeks onwards)
- Pelvic floor & core rehabilitation
- Diastasis recti rebuilding
- Returning to running or sport after birth
- Pregnancy with complications (under medical clearance)
What's included
- Detailed pre/post-natal screening
- Pelvic floor & deep core assessment
- Trimester-appropriate strength program
- Birth-prep conditioning (3rd trimester)
- Return-to-running protocols
- Coordination with your GP, OB, midwife or pelvic physio
Funded sessions welcome.
Atleta accepts self-funded bookings and private health rebates. No referral is required to get started, and most extras policies cover exercise physiology.
Visit the Atleta clinic in Erina.
A completely private studio in Erina, purpose-built for clinical exercise physiology. Functional movement equipment, a dedicated consultation space, and no crowds. Easy access from Gosford, Terrigal, Wamberal, Avoca and Kincumber.
Suite 26 166A The Entrance Rd, Erina NSW 2250
On-site parking · 5 mins from Gosford · Free initial phone chat
Told to be careful, then told to bounce back.
Most pregnancy exercise advice sits at one of two unhelpful extremes. Either everything is treated as risky and you are steered toward walking and gentle stretching for nine months, or you are handed a generic “pre-natal” class that modifies almost nothing and hopes for the best.
The post-partum period is worse. The six-week check clears you for exercise, and that is usually where structured guidance ends. Nobody assesses your pelvic floor function or abdominal separation, nobody builds a graded return to load, and the standard advice to “start back slowly” gives you no way to know what slowly means or when to progress.
Assessment first, always.
Screen properly
A detailed pre or post-natal screen covering your obstetric history, symptoms, pelvic floor function, abdominal separation and any complications. This is a clinical assessment, not a waiver form.
Match the trimester or stage
Programming changes meaningfully across trimesters and again across the post-partum months. What is appropriate at fourteen weeks pregnant is not appropriate at thirty-four, and the program moves with you.
Load the system you are actually rebuilding
Post-partum work targets the pelvic floor, deep core and load transfer through the trunk in a graded sequence. Jumping straight to running or heavy lifting before that foundation exists is the most common cause of leaking, heaviness and back pain months later.
Coordinate with your care team
Neil works alongside your GP, obstetrician, midwife or pelvic health physiotherapist. Where a pelvic floor issue needs internal assessment, that is a referral to a pelvic health physiotherapist, not something handled here.
A graded post-partum return.
Screening and baseline
Post-natal screen covering symptoms, abdominal separation, load tolerance and your goals. Nothing is prescribed before this.
Pelvic floor and deep core
Restoring coordination and endurance in the pelvic floor and deep core, with progressive load through the trunk. Unglamorous and non-negotiable.
Strength and impact tolerance
Progressive lower body and trunk strength work, then graded impact: hopping, bounding, and short intervals, with symptom checks at each stage.
Structured return to running
A graded walk-run progression built around your symptom response, not a fixed calendar. Most people who follow a graded return get back to running without the setbacks that come from starting too early.
Is this the right fit?
This is a good fit if
- You are pregnant and want structured, safe programming
- You are post-partum and past your six-week clearance
- You have abdominal separation you want to rebuild from
- You are leaking, or feel heaviness, when you exercise
- You want to return to running or sport after birth
- You had a complicated pregnancy or birth and want clinical oversight
This is not the right fit if
- You need internal pelvic floor assessment, which requires a pelvic health physiotherapist
- You have not yet had your six-week post-natal check
- You have a current pregnancy complication without medical clearance
- You are looking for a group pregnancy fitness class
The questions we get asked most.
Is it safe to exercise while pregnant?
When can I start after birth?
Can you help with diastasis recti?
Do you work with pelvic health physiotherapists?
Is this a class or one to one?
Can I claim a rebate?
Book a pre or post-natal assessment.
Sixty minutes, a proper screen, and a program built for the stage you are actually at.