Pregnancy, postpartum, and strength coaching for mums
Build strength for the stage you're in
Realistic coaching for mums in Dublin and Ireland who want stage-aware training, steady support, and a routine that fits pregnancy, postpartum, work, and family life.
Start with the Strong Mum Assessment so I can guide you toward limited Dublin PT, hybrid support, group sessions, or online-only coaching if that is the right fit.
Real life, not pressure
You do not need more pressure. You need a plan that fits real life.
- You are tired of starting again.
- Your routine changes around pregnancy, postpartum, family, work, and everything else.
- You want to feel stronger and more like yourself, but not through extreme rules.
- You need coaching that works with your life, not against it.
Find your stage
Coaching adapts to the season you're in
Pregnancy, postpartum, and later strength work are not the same training problem. I start by understanding your stage, your energy, and what support is safe and realistic right now.
-
Pregnancy
1:1 support only, with GP or midwife clearance before training starts.
-
Early postpartum 2-8m
Rebuild consistency, core awareness, and confidence with support that respects recovery and broken sleep.
-
Late postpartum 8-12m
Progress back into structured strength work without rushing into bounce-back pressure.
-
Building strength 12m+
Train for the life you have now: stronger, steadier, and more capable in real mum life.
Support options
Start with the right level of support
I do not push every mum into the same format. The assessment helps match your stage, goals, and availability to the support that makes sense.
-
Limited Dublin 1:1 PT
Highest-touch support for mums who need in-person coaching, especially during pregnancy or when technique and confidence need closer attention.
-
Hybrid coaching
In-person PT plus Trainerize and online support, so Dublin clients can keep structure between sessions.
-
Dublin group sessions
Small group support for postpartum mums where the format fits the stage, including bring-the-baby options in the early postpartum window.
-
Online-only coaching
A lower-priority route when in-person or group support is not the best fit, but a structured plan and check-ins still make sense.
A note from me
Science-aware coaching, kept inside fitness scope
I am Rafaela Freitas, an Accredited Personal Trainer with a Diploma in Personal Training from APEC - Athletic Performance Education Company.
My academic background includes a Bachelor's Degree in Medical Science from UniCEUB (CEUB) in Brasilia, Brazil, with study across anatomy, physiology, biochemistry, and human biology. Final certificate wording is still being confirmed before launch.
That science background helps me coach carefully, but it does not change my scope: I do not diagnose, treat medical conditions, or interpret lab tests. Pregnancy and postpartum work stays inside personal training scope, with GP, midwife, or pelvic-health referral when needed.
- Accredited Personal Trainer
- Diploma in Personal Training from APEC
- Medical Science academic background from UniCEUB (CEUB), Brasilia
- Pregnancy/postpartum training in progress
How coaching works
Three simple steps
-
Take the Strong Mum Assessment
Share where you are now, what you want help with, and what kind of support you are considering.
-
Get the right next step
I review your answers and reply with the best fit: PT availability, hybrid support, a group option, online-only coaching, a call, or a waitlist.
-
Build a realistic routine
Start with a plan built around your life, schedule, energy, and goals.
What is included
The support inside my coaching
-
Personalised training plan
Stage-aware, energy-aware, and refreshed around the life you actually have.
-
Trainerize exercise demos
Exercise guidance inside my delivery system where useful, so you are not left guessing.
-
Weekly 1:1 check-ins
Direct support from me to adjust the plan, keep momentum, and make messy weeks workable.
-
Pelvic floor and core foundations
Awareness and stage-appropriate progression, with clinical cases referred to the right professional.
-
Strong Mum mindset
Practical consistency strategies for broken sleep, guilt, missed sessions, and real-life interruptions.
-
Routine design
Training that can fit around school runs, feeds, naps, work, and low-energy days.
Coaching approach
Support that fits real life
My coaching is designed to combine stage-aware training, accountability, and realistic routine design without pretending every mum needs the same format.
- A clear first step through the Strong Mum Assessment.
- A PT-first support ladder instead of pushing everyone into online coaching.
- Training plans shaped around your current routine and capacity.
- Science-aware coaching that stays inside personal training scope.
Ready to start?
Find the right support for where you are now
Answer a few simple questions so I can understand your goals, your routine, and the kind of support that may fit you best.
The Strong Mum Assessment is free and pressure-free. If I do not think my coaching is the right fit for your stage right now, I will tell you honestly and point you toward what may work better.
FAQ
Common questions
-
Is this only for mums?
No. The focus is busy mums, but the same realistic coaching also fits busy women in Ireland who want to rebuild strength, energy, and routine.
-
Can I do this if I am pregnant or postpartum?
Yes, if the format is right for your stage. Pregnancy support is 1:1 only and needs GP or midwife clearance. Postpartum support depends on where you are now, how you feel, and whether PT, hybrid, group, or online-only coaching is the safest fit.
-
Do I need to be fit already?
No. The starting point is wherever you are now. The plan is built to match your current energy, routine, and goals.
-
Is this online or in person?
I start with the right level of support, not one default format. The options are limited Dublin 1:1 PT, hybrid coaching, Dublin group sessions, and online-only coaching when that is the right fit.
-
How much time do I need each week?
I build the plan around the time you actually have, not around an ideal training week.
-
What happens after I complete the assessment?
I review your answers and reply with the best fit: limited PT availability, hybrid coaching, a group option, online-only coaching, a call, or a waitlist.
-
What if your PT slots are full?
If in-person PT is full, I may suggest a waitlist, hybrid support, a group option, or online-only coaching depending on what fits your stage and goals.
-
Do I need to know pricing before I apply?
No. The assessment is free and pressure-free. I share the fit and next steps once I have reviewed your answers.
One last note
You do not have to figure it out alone.
Start with a few simple questions. I will read your answers and guide you toward the support that fits your stage, goals, and current life.