ReBorn

“Don’t lift heavy with prolapse”

Is something I hear all the time and if you have prolapse, you may have been told this.

Here is where I stand as a woman’s strength coach and pelvic health specialist: I don’t tell women to stop lifting (they need to in life). I teach them how to lift for where their body is right now.

The research doesn’t support this blanket statement and I don’t support fear. As one example, in a survey of 3,934 women, those lifting lighter weights reported more symptoms, not fewer. It’s a link, not proof. But it’s a long way from “never lift”.

What a see all the time from clients is the same thing: symptoms can change when the strategy changes. That means breath, tension, position and sensible progression, not simply avoiding the weights.

Lifting isn’t the enemy. Lifting without a plan might be.

Save this for the next time someone tells you to stop. 🫶🏽

PMID: 31813038, 36692525, 41320890, 37256578

Two years of shoulder pain. A failed steroid injection. A surgery consult. And a decision that significantly changed the outcome.

I didn’t have surgery. I didn’t stop training either.
I stopped chasing what I used to be able to do and started respecting what I could do in that moment (with the right osteo support too 🫶🏽).

That meant modifying exercises, understanding my current capacity, rebuilding strength and being patient enough to progress consistently.

I rebuilt slowly and today my shoulder is pain-free and lifting everything again.
It wasn’t always linear, but it worked for me.

The principles are the same ones I use with women who have leaking, prolapse and pelvic floor symptoms. Your symptoms are information, not a lifetime sentence.

Whether you’re managing an injury, experiencing leaking when you run or feeling heaviness when you lift, you can adapt your training while you work towards your goals.

Save this for when you need it 🤍 Something is coming…

N.B. This is my own experience and that of my clients, and isn’t medical advice. If you have pain or symptoms, get assessed by a qualified professional. Sometimes surgery is part of the picture.

Guess who’s back (soon) 👀

Thanks to Clare | Pelvic Health Physio for supporting the programme, Joy Strength Studio for such a perfect filming space and VIDEO PRODUCTION LONDON for putting up with me for hours on camera in the heat 🎥 🫠.

Watch this space.

Stepping into the lululemon Studio at the The Longevity Show last week was one of my favourite moments of the weekend. 💚

After two days talking about protein and women’s supplemental nutrition with LØUCO | A Platform For Progress Of Female Health , it felt so good to get everyone moving again.

It reminded me why I’ll always do both.
Helping women build strength has never just been about exercise.

It’s about movement. It’s about nutrition. It’s about understanding your body. And it’s about looking after your mind.

Whether that’s helping someone return to running after having a baby, supporting a woman with prolapse to lift confidently again, or talking about why protein matters through perimenopause.

I’ve realised over the years that my work has never really changed, only the way I help women has.

It’s all the same mission. ❤️

Thank you to everyone who came to move with me (including the men!). Your energy was on point.

It’s good to be back. More soon. 🫶🏽

Last year I crossed the HYROX finish line and, together, we raised £4,752 for Macmillan. 💚

This October, I’m back.

This time I’m racing for Women’s Empowerment. 💪🏽

As a women’s health coach and co-founder of , I’ve spent years helping women build strength, confidence and resilience. But for millions of women around the world, basic safety, reproductive healthcare and the freedom to make choices about their own bodies, and lives are still out of reach.

That’s why I’ll be taking on Birmingham to raise funds for charities working to reduce gender-based violence and improve access to reproductive healthcare – through

If you’ve followed my own journey, been part of or the community, I’d be truly grateful for your support once again. ❤️

Every donation, no matter the size, makes a difference.

🔗 Donation link in bio.

In true competitive style, this year, I’d love to see if we can go one step further and raise £5,000 for Women’s Empowerment. 🫶🏽

Thank you for your support 🙏🏽

R x

Been a minute… founder life, solo parenting weeks, all of it.

Last Friday I made it to Session | Volume 1.0 and it felt like a bit of a reset. A proper workout, quick turnaround, then straight into a room of founders & operators while still in that post-training headspace (sweaty hair and all). 🥵

Those weeks where you’re holding everything together are usually the ones where your own training slips, even when you know how much you need it. This just reminded me why I always come back to it.

The same thing I say to the women I coach still stands – it’s not about having the perfect setup, it’s about finding your way back in, especially when you’re rebuilding strength, managing pelvic floor symptoms, or just trying to feel like yourself again.

There’s something very special in what is building with – a high performance space that leads with fitness and integrates workspace. Something I’ve been craving without quite having the words for it. 🥹

Designed for the way I actually work, think and need to feel (managing the juggle, mostly un-showered post workout, on limited time 😬).

Huge thanks to .two.agency ( & ) and everyone I met. Lots of connections made and already one coffee booked in, which says it all. 🫶🏽

Feels like a small step back on too. More to come. ❤️

💫 My 1-2-1 coaching programme for mums battling with leaking & prolapse is HERE.

If you missed it, welcome to Strong, Free & UPLifted. ✊🏽🥰

Over the last 5 years, since the birth of my first daughter Coco, I’ve been coaching women through their ttc, pregnancy and postpartum journeys, year by year getting deeper into the realms of pelvic health and my business evolved naturally to helping mums get strong, out of pain while reducing or eliminating very common symptoms we face post birth…

🥺 Leaking (Incontinence)
🥺 Heaviness (Prolapse)
🥺 Pelvic Pain
🥺 (+ Diastasis Recti)

…and after listening, refining and testing over the years, I created my most comprehensive and fully holistic 1-2-1 coaching programme. I’ve given this my all. ❤️

It is here to transform your life - a powerful hybrid of breathwork, corrective exercise and functional strength training – underpinned by a proven, structured and phased training programme (designed for busy mums) that supports you in strengthening your core and pelvic floor, get back to lifting weights (even more than you had pre-babies!) and reducing (or even eliminating!) symptoms. 🙌🏽

Over 6 months (or less), you'll feel confident and empowered in your body, allowing you to be the mum, and live the life, you desire.

I know how overwhelming it can be navigating your own postpartum journey, finding trust in your body again…

I also know you want to be strong again and get back to living without thinking about your pelvic floor or core all the time…

This is the support that will help you get there…with me with you every step of the way.

So, on the week of Coco’s 5th birthday party it seems appropriate to give this programme a shout out! 🗣️ If it wasn’t for my own journey, this passion for helping mamas would not exist. This programme would not exist.

Want to learn more? All the details are in my bio

Rather chat? Then send me a DM…I promise I’ll tell you straight if it the right fit and a good next step for you.

Look forward to speaking with you.

With love,
R x

👉🏽 LINK IN BIO

💡 With 'practical' knowledge, and awareness, comes power.

You want to find your path to training without symptoms and getting stronger, but if you don’t understand how your own body works and your current strategies then it can be hard to:

🤷🏽‍♀️ Find the level of training that actually works for you (and to drive adaptation); and

🤷🏽‍♀️ To know how to continue without someone holding your hand – you eventually want autonomy to be able to do it on your own!

💥 I call this the FREEDOM QUADRANT:

💫 ASSESS > ADAPT > ALLEVIATE > AUTONOMY! 💫

Claire levelled up her confidence and achieved autonomy over 12 weeks in my online coaching programme. Here’s what else she had to say:

“I am much more confident going forward with exercise postpartum and so much happier that I have the basics for safe exercise and scaling options to further challenge myself as I get stronger. I have learnt more than I imagined about my own body! Physically I can feel myself getting stronger, my friend even commented on how strong I was while I played with my daughter and lifted her with ease above my head!”

“Just a big thank you for the work you have put in to this course. It has truly been invaluable and I have learnt so much more than I expected. Starting to feel much more like 'me' again 😊”

Course rating: 10/10
Greatly Exceeded Expectations ❤️

👉🏽👉🏽 I talk about the freedom quadrant in my FREE Masterclass: 3 Steps To Reclaim Your Life From Leaking & Prolapse.

If you missed it, you can sign up via the LINK IN MY BIO or DM to me chat.

Here for you. ❤️

With love,
R x

💕Mindset and maternal mental health matters just as much as the physical.

Fully holistic. Taking you as the whole beautiful person you are. 🫶🏽

Here’s what else Lauren had to say:

“I am truly grateful to have met and been mentored by Rachel.

This course has been eye opening and life-changing on a scale much more than I ever expected.

I signed up thinking I’ll just loose the baby weight and get back to me. What I got was so much more.

I got a lovely lady who not only understands what it is like to be a mum and all that comes with it but can articulate, support and provide a space for this life changing transition period in my/anyone’s life.

The knowledge Rachel retains is extraordinary and she can equally explain something so technical, scientific and complex so you get it.

Her passion, warmth and kindness shines through and her understanding and dedication is truly admirable.

What I have learnt will stay with me for the rest of my life now. I have a new way of looking at exercise and using it for myself.

Thank you x”

No…thank you Lauren. The WHY behind why I do what I do. 💕

👉🏽👉🏽 Need support? DM me with the word “UPLIFTED” and we can explore what that means for you.

With love,
R x

🫡 It all starts in the mind…

…You run your thoughts. Don’t let them run you.

Employ power thinking.

Start by observing yourself and your thought patterns.

Choose empowering supportive thoughts to get you to your goals.

Show your mind you are the boss and eventually worry-filled disempowering thoughts will get quieter and quieter. 🤫

Then practice getting out of your comfort zone. 💪🏽

I know this can be hard at first, especially postpartum and with core or pelvic floor issues, so if you need support getting there…

👉🏽👉🏽 DM “UPLIFTED” and we can craft a winning plan for you together. 🥰

For Annelise it was, and still is, worth it. ✊🏽

With love,
R x