Boost your energy: Pregnancy can sap your energy, exercise strengthens your cardiovascular system, so you don't tire as easily. With muscles that are strong and toned, you need less effort to engage in any activity, whether that means grocery shopping or sitting through meetings at the office.

Improved Sleep: When you're carrying those extra pounds in front of you, finding a comfortable sleeping position can be a real challenge. Exercise will help you work off any excess energy and tire you enough to lull you into a more restful sleep.

Make great friendships: Spending time and making friends with other mums and mum-to-be is invaluable. I recommend joining Keep Mums Fit facebook group to keep updated on group meets, discussion boards and to keep in touch.

Reduce pregnancy discomfort Overall, regular exercise strengthens your muscles, which helps your body cope better with the aches and pains of pregnancy. Stretches ease back pain, walking improves your circulation, and swimming can strengthen your abdominal muscles.

Prepare for childbirth: The better shape you're in, the stronger you'll become. Giving birth is akin to running a marathon, which requires stamina, determination, and focus. Learn the famous 'LABOUR DANCE'

Exercise is helpful in improving glycaemic control in women with gestational diabetes mellitus and may play a role for primary prevention of developing gestational diabetes mellitus.

Evidence also suggests a protective effect of exercise on coronary heart disease, osteoporosis and hypertension, as well as a reduced risk of colon cancer, and perhaps breast cancer, and reduced body mass.

Reduce stress and lift your spirits: Having a child is a life-changing, momentous experience that can leave you feeling simultaneously ecstatic, overwhelmed, and anxious. Exercise boosts levels of serotonin, a brain chemical linked to mood, putting you in better spirits.

Improve self-image: Watching the scale inch its way up to numbers you've never seen before can be disheartening. Staying active helps you feel better about yourself and improves your odds of gaining a healthy amount of weight.

Regain your strength faster after childbirth: This alone is motivation enough for many women to embark on a pregnancy exercise regimen. When you've maintained your strength and muscle tone all through your pregnancy, your body will have an easier time regaining fitness and strength after you give birth.

Start anytime after your first scan from 13 weeks. If you feel tired in the first trimester you may wish to wait until you feel more energised.

If you have previously been active and are still active I would suggest waiting until 20 plus weeks to attend as the class caters for all gestations so you may find the modifications more suitable in later pregnancy.

Active mums often wait until 20 plus weeks when their bump is showing to attend specific antenatal exercise classes, many choosing to remain going to the gym or other classes. WORD of ADVICE always tell your instructor you are pregnant as many mainstream classes and gym work is unsuitable during pregnancy if not modified or adapted.

Commitment is a must - You will not reap the benefits as highlighted above if you do not participate in regular exercise. For this reason all classes are booked in 6 week blocks and I would strongly advise you commit to at least 8 -12 classes during your pregnancy.

For more information on the class structure visit the link here

Below are conditions which will require medical supervision or discussion with your consultant and /or GP before you attend regular exercise classes.

Please discuss with your health care professional.

You may be advised not to exercise.

Cardiac disease

Restrictive lung disease

Persistent bleeding in the second and third trimesters

Pre-eclampsia or pregnancy-induced hypertension

Preterm labour (previous/present)

Intrauterine growth restriction

Cervical weakness/suture

Placenta praevia after 26 weeks

Preterm prelabour rupture of membranes

Heavy smoker (more than 20 cigarettes a day)

Orthopaedic limitations

Poorly controlled hypertension

Extremely sedentary lifestyle

Unevaluated maternal cardiac arrhythmia

Chronic bronchitis

Multiple gestation (individualised and medically supervised)

Poorly controlled thyroid disease

Morbid obesity (body mass index greater than 40)

Malnutrition or eating disorder

Poorly controlled diabetes mellitus

Poorly controlled seizures

Anaemia (haemoglobin less than 100 g/l).

Healthcare professionals should use their professional judgement as to what extent and duration exercise should be undertaken in the above circumstances.

Please ask your consultant and / or GP for advice.

Women should be advised to seek medical advice should any of the below symptoms occur.

· Excessive shortness of breath

· Chest pain or palpitation

· Dizziness

· Painful uterine contractions or preterm labour

· Leakage of amniotic fluid

· Vaginal bleeding

· Excessive fatigue

· Abdominal pain, particularly in back or pubic area

· Excessive Pelvic girdle pain

· Reduced fetal movement

· Headache

· Muscle weakness

· Calf pain or swelling.

Please note: You are exercising of your own free will, and can stop at any time. Please inform your instructor if there are any changes to your condition.

What shall I do if there are problems during my pregnancy?

Please inform Kate Campbell Fitness of any changes in your pregnancy which may make exercising unsafe i.e raised BP, premature labour, bleeding, or waters breaking that requires hospital admission.

Your classes will be refunded minus £15 for administration.

Many mums-to-be are keen to continue to exercise during pregnancy but are unsure of the modifications and changes they need to make to exercise safely.

Personal training offers the chance to work with an expert to create a personal program tailored to your current level of ability, gestation and time.

You have the option of personal training only - Flexible PT includes 12 sessions Exp 14 weeks from the date of purchase.

Or Monthly Payment options, which include access to the gym.

Please note You can also train with Kate online from home via zoom.

For more information, contact us

When you register for a FREE TRIAL you will receive one credit to use either for

A FREE Antenatal class

An appointment with a personal trainer for Gym induction, goal setting or chat about our programs or gym membership options.

Remote consultation if you wish to have personal training online: Ideal for pre and postnatal specialist support and those of you who do not live in Sheffield.

Once you have registered for the Free Trial, you can book via the app (Kate Campbell Fitness) or contact us for more information

Please note if you book a free trial and do not attend you may be charged. If you cannot attend, email info@katecampbellfitness.com or phone 0114 236 2129 and we can arrange for you to attend another session or class time.

Dressing comfortably is a priority. Do not wear restrictive clothing; tracksuit bottoms, leggings and a t-shirt or specific sportswear will be fine.

A supportive bra is essential I recommend Shock absorber or Freya active sports bra.

Comfortable (clean) Trainers

Please do not wear Dirty trainers in the studio or gym area - for pilates yoga and pure stretch non slip socks are ideal.

Always bring Water or diluted juice to every session.

This varies according to individual goals, but a typical 60 minute session will start with a 5 minute warm up either on the treadmill, exercise bike or functional training. The aim is to gradually warm up the muscles to be used, raise the heart rate and lubricate the joints in preparation for the main activity, thus preventing injury. Feel free to come in a little earlier to warm up.

The main section may include:

Functional strength exercises working all muscle groups: shoulders, back, chest, legs, core and arms. Incorporating a variety of equipment and body weight exercises.

To boost metabolism and increase weight loss a mixture of interval training maybe used. Including circuits.

Weight training will be added to every program. Ladies Don’t be put off! you will not gain muscles like Arnold Schwarzenegger as we don’t produce enough testosterone, but the benefits of using weights is well researched and documented.

Instead by using weights you will tone up, drop body fat and become leaner.

Postural awareness and corrective exercises aimed at improving core strength will slowly bring down the heart rate and help your body cool down.

Stretching to finish the session will help in preventing muscle soreness and will highlight areas that need extra work. Using a variety of methods from foam rolling to bands to body weight stretches.

Nutritional guidance and support given: extra nutritional recipe packs are available to download - easy to cook no fuss calorie counted and Macro counted.

Each program is tailored to the individual - plans will be developed for your personal needs. If you are also using the gym you can pick up your personal program from reception and follow your program.

We advise you bring a notebook and pen so you can record your progression.

If you work with a Physio we can introduce exercises they have prescribed.

Personal training sessions are booked via our app (Kate Campbell Fitness) Click Trainers and choose your date and time.

Gym sessions and Classes are booked via our app (Kate Campbell Fitness) Click on classes

Read how to guide here this is the best and most efficient way to book sessions.

PLEASE NOTE

We are not a walk-in gym. All sessions are booked in advance via the app to ensure the gym does not get overcrowded. Since working this way, we have noticed an increase in gym attendance, a more personalised experience as we know when you are coming in and all our clients have told us their motivation has increased.

Booking is advisable in advance to secure your spot.

If you need to cancel please cancel 2hrs before a class - your credit will be returned.

If you need to cancel a class or gym session you can do this 2 hours before and your credit will be returned and can be used again.

For PT sessions you must give a minimum of 24 hours notice for your credit to be returned or you lose that session credit.

What happens if I miss a class?

Classes are not refundable or carried over.

If you do not cancel 3 booked classes or sessions you will be frozen from booking again. Please discuss with our team.

Many people have bought personal training programs or sessions to work with us on specific goals and will continue to train elsewhere.

For example you might be a member of Virgin because of the great family facilities - but you know that our training is bespoke and client focused so you purchase 12 Personal training sessions receive a tailored personalised experience with us.

You see a class you love, a workshop that you’re interested in or a course Book attend and enjoy

PAYG is available for PT and classes

Our services programs and assessments can all be accessed online

We can connect via Zoom an online platform where we can see each other, chat and perform practical assessments and exercises.

Digital programs are downloadable.

Fitness on demand is a library of pregnancy videos which you can do at home for less than £10 per month (Cancel anytime) A huge range of strength and pelvic floor guided workouts.

If you are a member of another gym or don’t live in Sheffield, we can create a personalised program just for you.

Contact us for more information.

Yes exercise programs can be designed for your individual needs.

Fill out the personal training screening form with as much detail as possible including equipment you have at home or in the gym you attend and we will create a phased weekly program based on your goals.

Please read the terms and conditions before joining.

Click here for full T&Cs