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Mother Nurture

You can navigate to the specific sections of the membership area using the navigation menu and access any information or videos using the button links below.

INFORMATION

You can see below the weekly affirmation and recipe, and beyond that the information pdfs.

Exercising in Pregnancy

Pregnancy - boost microbiome

Lactation cookies

Mindfulness & Meditation for Pregnancy

Natural ways to help towards labour

Breathing techniques in labour

Optimal birthing position

Can you prepare for a C section

Can you prepare for a C section

Postnatal Early Care

Self care post vaginal delivery

**NEW** Breathing Techniques to Use In Pregnancy

Essential Oils For Pregnancy & Birth

Things every Postnatal mum should know!

Poop & Pee position

Postnatal - upper body stretches

NUTRITION INFORMATION

Optimal nutrition and lifestyle postnatal healing and recovery RECIPES

Pregnancy - healing nutrition

Pregnancy - nutrition in labour

INFORMATION VIDEOS

Posture

How to check your own posture and tips to finding a good balance.

Pelvic floor

How to relax it, contract it and mobilise it

Correct posture for toilet

A great way to help make going to the toilet as easy as possible, especially if you suffer from constipation or have had any pelvic floor issues

TVA deep abdominals

Where they are and how to engage them.

Pregnancy - sitting and sleeping

Some great tips on good posture in sleeping and sitting.

Postnatal - Correct positioning to carry baby, and correct handling of a car seat

How to use your body correctly to stop aches and pains when carrying your little one or a heavy car seat!

Diastasis part 1

Introduction

Diastasis part 2

What is a diastasis?

Diastasis part 3

How to assess your own tummy.

Diastasis part 6

How to assess your breathing and extend your lateral breath.

Diastasis part 7

Straight arm pull down and prank.

Introduction to Pregnancy exercise

Some basic facts to help you before you start the classes!

Pregnancy Massage of the Tummy

Pregnancy Massage of Back

Pregnancy Girdle Pain (PGP) & Symphysis Pubis Part 1

What it is, what causes it and how can it be helped?

SPD/PGP Part 2

A video going through some stretches and some strengthening exercises you can do which can be really helpful

RELAXATIONS & MEDITATIONS

Pregnancy relaxation

A relaxation session to do before sleep or during the day, to help relax you and release any negative thoughts.

Birth visualisation

A visualisation to use in Pregnancy and during labour, to visualise the body preparing to dilate and birth.

Short Mindful meditation

15 minute Mindfulness Meditation

STRETCHES & RELEASES VIDEOS

Pregnancy - daily stretch routine

A lovely daily stretch for you to do in Pregnancy to really open up your body.

Neck and shoulder releases

A session showing how to use a foam roller, spiky balls and self massage to help neck and shoulder tension.

Rounded Shoulders

Some self massage, stretches and strengthening exercises to help with rounded shoulders and tight pec/chest muscles

Upper back stretches

Have you been sitting at a desk for too long and feel stiff and aches and hunched over? You’ll love these!

Stretches and self massage for lower back pain

Massaging the feet

A lovely routine to relax and soften the soft tissues of the feet

Foam roller stretches

A walk through some stretches you can do with a Foam roller for both lower and upper body

Pelvic Floor stretches

A video showing stretches and ways we can mobilise the Pelvic floor throughout our lives

10 Minute Stretch

Quick 10 minute body stretch, on the mat

Stretch & Self Massage hips & glutes

Hips & Glutes

Shoulder rotations and Dumb waiter

Great shoulder opener and Upper back strengthening exercise. Perfect for anyone with tight shoulders or upper back discomfort

Self massage and stretch neck & shoulder

Neck and shoulder

10 Minute Stretch

Quick 10 minute body stretch, on the mat

Glute and Hip stretches

Short video to help release the Hips and Glutes

**NEW**
Lower Back Self Massage & Stretch

**NEW**
Self Massage & Stretch

PREGNANCY EXERCISE WEEKLY SESSIONS

Pregnancy Exercise class Week 1

Pregnancy Exercise class Week 2

Pregnancy exercise class Week 3

Pregnancy exercise class Week 4

Pregnancy exercise Class Week 5

Pregnancy exercise class Week 6

Pregnancy exercise Class Week 7

Pregnancy exercise class Week 8

Pregnancy exercise Class Week 9

Pregnancy exercise class Week 10

Pregnancy exercise Class Week 11

Pregnancy exercise class Week 12

Pregnancy exercise Class

EXERCISE VIDEOS

Quick 10 minute Glute & Hips

A quick burst mat workout for glutes and hips

Quick 7 Minute Glute & Hips

Short sequence mat work for Glutes and Hips

Arms & Core

A short set of arm and core exercises.

Arms

Short set of arm exercises

**NEW**
20 Minute Core

**NEW**
25 Minute SESSION-LOWER BODY

**NEW**
PREGNANCY EXERCSE CLASS

**NEW**
PREGNANCY EXERCISE CLASS

Copyright 2021 © Tanya James | All rights Reserved | Design by Kate Fordy Designs

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Mother Thrive

You can navigate to the specific sections of the membership area using the navigation menu and access any information or videos using the button links below.

INFORMATION

POOP & PEE POSITION

Pelvic floor trigger point massage

Massage for constipation 2

Fact sheet for postnatal effects, healing and recovery

SUMMARY

Scar tissue massage 2

POSTNATAL RECIPES

You can find below the weekly postnatal recipe.

Week 1 Recipe

Week 2 Recipe

Week 3 Recipe

Week 4 Recipe

Week 5 Recipe

Week 6 Recipe

Week 7 Recipe

Week 8 Recipe

Week 9 Recipe

Week 10 Recipe

Week 11 Recipe

Week 12 Recipe

RELAXATION & MEDITATION

15 minute Mindfulness Meditation

Short Mindful meditation

INFORMATION VIDEOS

Posture

How to check your own posture and tips to finding a good balance

TVA deep abdominals

Where they are and how to engage them.

Pelvic Floor

How to relax it, contract it and mobilise it

Correct posture for toilet

A great way to help make going to the toilet as easy as possible, especially if you suffer from constipation or have had any pelvic floor issues.

Postnatal - The first 6 weeks

Hints and tips on what you can do in the first 6 weeks to help your body towards recovery

Postnatal - Correct positioning to carry baby, and correct handling of a car seat

How to use your body correctly to stop aches and pains when carrying your little one or a heavy car seat!

Diastasis part 1

Introduction

Diastasis part 2

What is a diastasis?

Diastasis part 3

How to assess your own tummy.

Diastasis part 4

How to find and treat trigger points and tight tissue in your tummy.

Diastasis part 5

How to release any trigger points in your back, ribs and diaphragm which may be causing you issues.

Diastasis part 6

How to assess your breathing and extend your lateral breath.

Diastasis part 7

Straight arm pull down and prank.

Diastasis part 8

Supine 90/90 exercise.

STRETCHES & RELEASES

Postnatal Stretches

Some great body stretches to ease to any aches and issues.

Neck and shoulder releases

A session showing how to use a foam roller, spiky balls and self massage to help neck and shoulder tension.

Glute and Hip stretches

Short video to help release the Hips and Glutes

Stretches for Runners & Walkers

I tried to keep this as short as possible! Some lovely lower body stretches to ease out muscles after walking or running

Pelvic Floor stretches

A video showing stretches and ways we can mobilise the Pelvic floor through out our lives

10 Minute Stretch

Quick 10 minute body stretch, on the mat

Self massage and stretch neck & shoulder

Neck and shoulder

Stretch & Self Massage hips & glutes

Hips & Glutes

Upper back stretches

Have you been sitting at a desk for too long and feel stiff and aches and hunched over? You’ll love these!

Rounded Shoulders

Some self massage, stretches and strengthening exercises to help with rounded shoulders and tight pec/chest muscles

Postnatal shoulder Stretch

A beautiful stretch to open out aching shoulders. Ideal Postnatally but useful for anyone!

Stretches and self massage for lower back pain

Foam roller stretches

A walk through some stretches you can do with a Foam roller for both lower and upper body

Massaging the feet

A lovely routine to relax and soften the soft tissues of the feet.

Shoulder rotations and Dumb waiter

Great shoulder opener and Upper back strengthening exercise. Perfect for anyone with tight shoulders or upper back discomfort

**NEW**
Lower Back Self Massage & Stretch

**NEW**
Self Massage & Stretch

CLASSES & SESSIONS

Introduction to Postnatal Exercise

Introducing you to some of the basic things we need to know before starting the classes.

Postnatal/Return to exercise Week 1

Postnatal/Return to exercise Week 2

10 minute cardio, core and stretch class

Postnatal/Return to exercise Week 3

Postnatal/Return to exercise Week 4

Postnatal/Return to exercise Week 5

Postnatal/Return to exercise Week 6

Postnatal/Return to exercise Week 7

30 minute cardio, core and stretch

Postnatal/Return to exercise Week 8

30 minute cardio, core and stretch

Postnatal/Return to exercise Week 9

Postnatal/Return to exercise Week 10

Postnatal/Return to exercise Week 12

**NEW**
Postnatal/Return to exercise 25 Minute session - lower body

Quick 10 minute Glute & Hips

A quick burst mat workout for glutes and hips

Quick 7 Minute Glute & Hips

Short sequence mat work for Glutes and Hips

Arms & Core

A short set of arm and core exercises.

Arms

Short set of arm exercises

Copyright 2021 © Tanya James | All rights Reserved | Design by Kate Fordy Designs

Online Space

HOME |  

My Time To Thrive

You can navigate to the specific sections of the membership area using the navigation menu and access any information or videos using the button links below.

INFORMATION

Meno introduction

Meno healthy hormone quiz

Meno hormones

Meno bone health

Meno - sleep

Meno exercise

Meno - Nutrition

Meno - Recipes

Meno - PF

Poop & Pee position

Meno stress

Meno - life laundry

Scar tissue massage

DRY SKIN BRUSHING

Sleep 2021

SELF CARE

TARGETED INFORMATION

EXERCISE

Exercise in the menopause

HORMONES

Hormones in the menopause

NUTRITION

Nutrition in the menopause.

CALM YOUR BODY & MIND

BRAIN HEALTH

Brain health in the menopause.

BONE HEALTH

Bone health in the menopause.

INFORMATION VIDEOS

Diastasis part 1

Introduction

Diastasis part 2

What is a diastasis?

Diastasis part 3

How to assess your own tummy.

Diastasis part 4

How to find and treat trigger points and tight tissue in your tummy.

Diastasis part 5

How to release any trigger points in your back, ribs and diaphragm which may be causing you issues.

Diastasis part 6

How to assess your breathing and extend your lateral breath

Diastasis part 7

Straight arm pull down and prank.

Diastasis part 8

Supine 90/90 exercise.

Pelvic floor

How to relax it, contract it and mobilise it

TVA deep abdominals

Where they are and how to engage them.

Posture

How to check your own posture and tips to finding a good balance

Correct posture for toilet

A great way to help make going to the toilet as easy as possible, especially if you suffer from constipation or have had any pelvic floor issues.

STRETCHES, RELEASES, RELAXATION

15 minute Mindfulness Meditation

Short Mindful meditation

NASAL BREATHING

Nasal breathing can lower stress and improve cardiovascular function. It lowers the heart rate and helps to promote well-being

PF STRETCHES

A video showing stretches and ways we can mobilise the Pelvic floor through out our lives

10 MINUTE STRETCH

Quick 10 minute body stretch, on the mat

GLUTE & HIP STRETCH

Short video to help release the Hips and Glutes

STRETCHES FOR RUNNERS/WALKERS

I tried to keep this as short as possible! Some lovely lower body stretches to ease out muscles after walking or running

SELF MASSAGE & STRETCH - NECK & SHOULDER

SELF MASSAGE & STRETCH - HIPS & GLUTES

**NEW**
Lower Back Self Massage & Stretch

**NEW**
Self Massage & Stretch

Massaging the feet

A lovely routine to relax and soften the soft tissues of the feet.

Stretches and self massage for lower back pain

Foam roller stretches

A walk through some stretches you can do with a Foam roller for both lower and upper body

Neck and shoulder releases

A session showing how to use a foam roller, spiky balls and self massage to help neck and shoulder tension.

UPPER BACK STRETCHES

Have you been sitting at a desk for too long and feel stiff and aches and hunched over? You’ll love these!

ROUNDED SHOULDERS

Some self massage, stretches and strengthening exercises to help with rounded shoulders and tight pec/chest muscles

EXERCISE VIDEOS

ARMS & CORE

A short set of arm and core exercises.

ARMS

Short set of arm exercises.

QUICK 10 MINUTE GLUTE & HIPS

A quick burst mat workout for glutes and hips

Shoulder Rotations & Dumb Waiter

Great shoulder opener and Upper back strengthening exercise. Perfect for anyone with tight shoulders or upper back discomfort

**NEW**
20 Minute Core

**NEW**
25 Minute Session - Lower Body

**NEW**
20 Minute Session

WEEKLY SESSIONS

HIIT Circuits

HIIT CIRCUITS

Cardio, stretch the. Relax

HIIT CIRCUITS

A 30 minute HIIT session with a full body stretch and relaxation to finish

Postnatal/Return to exercise Week 4

30 minute circuit, stretch and relaxation

HIIT CIRCUITS

30 minute HIIT, stretch and relaxation

HIIT CIRCUITS

Suitable for postnatal or returning to exercise to slowly introduce using the deep abdominals

HIIT CIRCUITS

30 minute circuit, stretch and relax

HIIT CIRCUITS

This is an hours class consisting of a 30 minute HIIT, core floor work and stretch.

HIIT CIRCUITS

30 minute HIIT, stretch and relax

HIIT CIRCUITS

30 minute session, stretch and relax

HIIT CIRCUITS

30 minute HIIT, stretch and relax

HIIT CIRCUITS

Have weights/band, and a slider or piece of paper (foot size!) for a carpet or tea towel/flannel for stone or laminate floor

HIIT CIRCUITS

With stretch and relax

HIIT CIRCUITS

HIIT CIRCUITS

With stretch and relax

HIIT CIRCUITS

**NEW**
HIIT CIRCUITS

**NEW**
HIIT CIRCUITS

**NEW**
HIIT CIRCUITS

Copyright 2021 © Tanya James | All rights Reserved | Design by Kate Fordy Designs