gstaffordpt

Melbourne Softball Association
Northern Pavilion Fawkner Park, South Yarra

Bespoke Online and 1-1 PT; helping you achieve your goals through an honest and dedicated approach

26/04/2026

An overdue dump for the start of 2026 🌞

18/03/2026

‘Bounce back’ after having a baby?

That idea is toxic ❌

Your body didn’t break - it adapted. Pregnancy changes your core, pelvic floor, and strength, and rushing back into intense workouts only sets you back.

✨ Rebuilding your core�✨ Reconnecting your pelvic floor�✨ Regaining strength gradually
…that’s the real path to feeling strong, confident, and functional again.

Share this with a friend who needs this reminder & follow me for simple, safe ways to do all of the above - so you can rebuild and reclaim your postpartum strength, step by step

02/03/2026

2017 ➡️ 2026

I could go on for days about the last 9 years, my best advice to coaches and people entering the industry -

Surround yourself with people who challenge you to grow.
Get hours on the gym floor - learn to coach real humans, in real time, adjusting on the spot.
Don’t be afraid to be the least experienced person in the room… that’s honestly where the growth happens.

Oh and just be a good human who genuinely wants to help people and you will love your job everyday

24/02/2026

↓ 5 Must-Try Core Exercises for Pregnancy & Postpartum 
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The right core training improves pressure control, strength & resilience - essential during pregnancy & postpartum.

1️⃣ Finding Neutral Alignment - 3-4 sets of 5-8 slow breaths Stack ribs over hips with a neutral pelvis to protect your core & pelvic floor.
2️⃣ KB Front Rack March - 3×8-12 per side Builds core stability under load & supports posture.
3️⃣ Kneeling Side Plank - 3×15-30 sec per side Strengthens lateral core & hip stability safely.
4️⃣ Bird Dog - 3×6-8 per side Cross-body coordination & deep core control. Watch for doming/coning - regress if needed.
5️⃣ Pallof Press - 3×8-12 per side Trains anti-rotation strength & trunk stability for lifting, carrying & daily mum life.
Core training isn’t about “burn” - it’s about: ✔️ Managing pressure ✔️ Supporting pelvic floor ✔️ Functional strength ✔️ Training smart
📍 Small Group PT (1:4) & 1-1 PT in Melbourne 🌍 Online Coaching worldwide DM or hit the link in bio to enquire!

Coaches: want to expand your pre/postnatal knowledge? Message me for 10% off your Fitness Qualification.

❌ Unsure what’s safe during pregnancy ❌ Weak or unstable postpartum ✅ Let’s build your strength the right way
✅ Hit save for later, also great exercises for general population not solely pre and post natal

Which ones your favourite?

15/02/2026

Benefits of Strength Training During Pregnancy 🤰🏽🏋🏽‍♀️

1. Supports healthy weight gain - Helps minimise excess weight, reducing strain, pain & injury.
2. Eases common pregnancy discomforts - Can improve circulation & digestion, helping with nausea, constipation, swelling & more.
3. Prepares you for labor - Builds strength & endurance, often leading to less exhaustion and fewer interventions.
4. Speeds postpartum recovery - Helps you return to daily activities and regain fitness sooner.

It also… ✨ Lowers gestational diabetes risk - Staying active can cut the risk nearly in half and support healthier outcomes for you & baby. ✨ Reduces high blood pressure risk - Movement is linked to fewer pregnancy complications like hypertension & preeclampsia. ✨ Boosts mood, energy & sleep - Releases endorphins to reduce stress, anxiety & fatigue. 
Send me your biggest pre/postnatal question and I’ll cover it 🤩

👉 Follow me for evidence-based pre and post natal fitness tips, safe workouts & education to help you feel strong every step of the way.