We spend a lot of time preparing for birth. But what about those early days postpartum when the babe has arrived, and all is a blur. What if you need support then. We have built you a list of numbers you should be researching before your birth meaning you are not left frantically searching for 'slee...
TRIGGER WARNING: BIRTH TRAUMA – Please read with care. Sadly up to 39% of women report having PTSD following birth. This is not OK. This should not be the norm. FLY MAMA a trauma informed physio and yogi team explain what traum is and how they might be able to support you. In order to understand w...
Whether you plan to have a caesarean or not, it is worth doing some learning and reading around it. We can't plan our births but we can prepare for them, helping you make informed choices and reducing surprises. Did you know that a quarter of births are now c-sections and in some hospitals the rat...
Prioritising Mental Health in Pregnancy and the Fourth Trimester An Introduction to Laura and Be Modern Meditation Learn how Laura went on a transformative journey to understand how mindfulness can benefit and enable her to handle life's challenges with resilience. This can be a powerful tool in pr...
Embark on a journey of holistic health for pregnancy, where we explore the integration of nutrition, movement, breath work, sleep, mental health, and self-care to optimize your well-being and nurture a healthy pregnancy.
What exercise can I do in pregnancy? When can I start exercising in pregnancy? Can I start exercising in my first trimester if I have never exercises before. It is an exciting time becoming pregnant, but for many this exciting news comes with a flood of questions. XENA is here to help guide you.
Welcoming a new baby into the world is undoubtedly one of life's most profound experiences. Alongside the joy and wonder, however, come significant hormonal shifts within the mother's body. These changes can lead to various postpartum symptoms, including mood swings, fatigue and feeling of overwhelm...
Welcome to part two of this fabulous six phase postnatal Pilates programme to take you from early days after birth right through to back to doing all of the things you love. Returning to exercise after birth can be a challenge but whether you want to return to moving through your day easily and pa...
Whether you plan to have a cesarean or not it is worth doing some learning and reading around it. We can't plan our births but we can prepare for them helping you make informed choices and reducing surprises. XENA has a range of resources to help sign post you in the right direction to helpful con...
Movement is great for you, your baby your birth and your recovery. It can be as simple as going on a walk or doing some breathing techniques right through to training in the gym 3 days a week. Here we cover top ten reasons to keep moving in pregnancy from breath work to pain prevention.
The program is designed to take you through your pregnancy. It is targeted at someone who is a regular exerciser and who is in no pain. It is advised that you do 150 minutes of exercise per week so we have therefore created a program with a variety of exercise modalities to keep you interested and...
The next stage of your advanced pregnancy exercise programme. To get the benefits of exercise you need to be working out consistently, building strength requires progressive resistance training. The program is designed to take you through your pregnancy. It is targeted at someone who is a regular ...
The next stage of your intermediate pregnancy exercise programme. To get the benefits of exercise you need to be working out consistently and we are here to support you through your training needs. The program is designed to take you through your pregnancy. It is targeted at someone who does modera...
This exercise programme is designed to take you through your pregnancy. We have targeted it to someone who does moderate exercise and who is in no pain. It is advised that you do 150 minutes of exercise per week so we have therefore created a program with a variety of exercise modalities to keep y...
The next stage of your foundation pregnancy exercise programme. To get the benefits of exercise you need to be working out consistently and to get started you need to work little and often. The program is designed to take you through your pregnancy. It is targeted at someone who has not done much ...
The exercises program is designed to take you through your pregnancy, starting from the very beginning. It is advised that you do 150 minutes of exercise per week so we have therefore created a program with a variety of exercise modalities to keep you interested and active. You start with two weeks ...
What is Matrescence? Motherhood is an amazing experience that brings women immense joy and happiness. However, this isn't always the case. The transformative journey can also be overwhelming, isolating and challenging. The physical, emotional, hormonal and social changes that come with motherhood c...
It’s not always easy to find the time and space to connect with your baby in pregnancy, and before you know it, it flies by and here you are in your 3rd trimester wondering where time went! This is definitely what happened to me 2nd time round… I actually found myself forgetting I was pregnant somet...
During birth, women often feel let down by the system or their bodies. We need to find a way to empower mothers and give them confidence in whatever situation happens. We can’t predict how your birth will go but we sure can help you prepare in the best possible way. By Octavia
As you may or not know as the baby in your tummy grows your abdominals muscle separate to allow for this. This is a normal phenomenon. But worth protecting. By Octavia Hamilton
“You can have the most BRILLIANT BIRTH after a hospital induction. You can have the most FANTASTIC ELECTIVE CAESAREAN. You can have an epidural and still be the goddess you deserve to be. The key is not in the choices you make, but in feeling at all times that YOU HAVE CHOICES." - Milli Hill We w...
You may have had visions and intentions of you in pregnancy, of smashing it, glowing, being the healthiest you possibly could be to ensure the baby was getting everything it needed AND MORE.. But pregnancy can take many twists and turns, there is no way of predicting how our bodies and minds will co...
In today’s world, we face a variety of challenges, obstacles and surprises in both our personal and professional lives. It can be difficult to know how to navigate these challenges, especially when we feel overwhelmed or unsure about our goals and direction. By Sophie Frances
The things current mothers might want to consider when thinking about their birth options. By Jess Welsh, Doula
Pelvic girdle pain can have a big impact on your life in pregnancy and sometimes eve after birth. It is something that can be helped with intervention and there is no need to suffer. Seeking early intervention can make all the difference. By Octavia Hamilton
Changes in posture during pregnancy can lead to all sorts of aches and pains. These postural changes can be reduced through keeping on top of some simples stretches. This can help reduce back pain in pregnancy, reduce pelvic girdle pain, and generally help you keep more comfortable. By Octavia Hamil...
By Octavia Hamilton. Back pain is a common issue in pregnancy as your posture changes. It can also be caused by changes in activity levels, weight gain, putting more strain through the structures and joints, poor abdominal activation and hormonal changes. Here we cover 10 top tips to keep the pain a...
Our founder and physio Octavia has created this fabulous six phase postnatal rehab program to take you from early days after birth right through to back to doing all of the things you love. Returning to exercise after birth can be a challenge but whether you want to return to moving through your day...
Are you looking for a non-alcoholic alternative? Whether you have stopped drinking because you are pregnant or for health reasons we have done the research for you. Thankfully there are so many great options now so you are not left drinking water or lemonade. Founder Octavia stopped drinking in S...
Becoming a mother is a remarkable journey, but it's important not to overlook the transformative phase of postpartum recovery. Feeling strong after birth involves prioritising your health, rest, recovery as well as rebuilding physical strength after birth, to ensure a smooth transition into this new...
Welcoming a new life into the world is a monumental feat, but the journey doesn't end there and sadly it's so often poorly prepared for. It's equally important for new mothers to prioritise self-care and explore simple lifestyle techniques (biohacking) to feel strong after birth, both physically a...
Rebuilding pelvic floor strength after birth is a vital aspect of postpartum recovery that often goes overlooked. As new mothers navigate the joys and challenges of motherhood, prioritising pelvic floor health through physiotherapy and exercises is essential for restoring strength and preventing lon...
Ensuring proper sleep hygiene for your newborn baby is not just about establishing routines; it's about laying the foundation for healthy sleep habits that promote optimal growth and development. Amidst the joy of welcoming your little one into the world, addressing sleep hygiene becomes paramount, ...
I've witnessed the transformative effects of scar massage after a C-section personally and professionally. Let's explore how this simple yet powerful technique can play a vital role in your postpartum journey.
The journey of pregnancy involves addressing mental health alongside birth preparation and hypnobirthing techniques. Hypnobirthing emphasises the mind-body connection, reducing anxiety through relaxation techniques. Birth preparation classes empower mothers with knowledge and confidence for labor....
Finding a trusted Womens health practitioner can be hard. If you are looking for a face to face clinician or class? Then look no further. We are building a network of tried and tested clinicians to support your through pregnancy, postpartum and perimenopause for you to work with. The XENA ambassa...
Should I be massaging my scar? Such commonly asked question. All scars need attention to heal and below I cover some simple tips on what a scar is, why you should be massaging it and when to start. I hope you find this helpful. Happy healing ! By Octavia Hamilton, Founder and Physio
We understand that sometimes life can be very complex. At these times though it may feel it you are not alone. There is often specialist help to support you through whatever you are going through so reach out and build your community. XENA has dont the research for you and compiled a list of chariti...
