Puff Studios

Exercise tailored to your needs during pregnancy, post baby or midlife

Why train with Puff Fitness?

What We Offer

At Puff Studios you can choose to exercise in a group (maximum of four ladies). Here you can choose which programme you would like to do, this gives you access to my online programmes as well.

You may wish to have me all to yourself and choose personal training with me during your pregnancy, post baby recovery or midlife.

The choice is yours. Please take a look through and then message me at the end of the page to set up a 15 min chat to let me know how I can best help you.

Pregnancy exercise and birth preparation programme

At Puff Studios we provide you with two different offerings during pregnancy. One of our classes is suited to women who are less than 30 weeks gestation and the other is more suited to ladies who are in their last 10 weeks of pregnancy.

Postnatal programme

This is our award winning Postnatal Recovery Programme that gets results and provides you with absolute lifetime value. This programme is available for you whether you have had a baby last year or many years ago now.  

Midlife programme

With the hormonal changes that occur around midlife, we can prescribe exercise to suit the needs of your body. These classes are bespoke in their offering and you can just keep coming term after term while you are in your 40’s and 50’s. An amazing offering that your body will love.

Pregnancy exercise and birth preparation programme

At Puff Studios we provide you with two different offerings during pregnancy. One of our classes is suited to women who are less than 30 weeks gestation and the other is more suited to ladies who are in their last 10 weeks of pregnancy.

Postnatal programme

This is our award winning Postnatal Recovery Programme that gets results and provides you with absolute lifetime value. This programme is available for you whether you have had a baby last year or many years ago now.  

Midlife programme

With the hormonal changes that occur around midlife, we can prescribe exercise to suit the needs of your body. These classes are bespoke in their offering and you can just keep coming term after term while you are in your 40’s and 50’s. An amazing offering that your body will love.

Pregnancy exercise and birth preparation programme
Our point of difference
Pregnancy exercise (less than 30 weeks gestation)
This class is suitable for pregnant ladies who want to exercise safely during their pregnancy and feel comfortable and enjoy moving.

Because this is a fitness based class, and not yoga or pilates you can expect to get your heart rate up, enjoy some resistance training while keeping your core connected and enjoy some beautiful muscle release work as well.

Sometimes your tummy muscles can separate during pregnancy. We show you some exercises you can do that not only feel great but can prevent the abdominal gap (diastasis) from becoming wider.

Benefits for you
  • Safe exercise that improves your energy levels.
  • Maintain cardiovascular fitness, muscle strength and flexibility.
  • Improve aches and pains associated with musculoskeletal changes associated with pregnancy.
  • Reduce or prevent a wide diastasis (abdominal muscle separation) with specific exercises that feel great to do.

Birth preparation

Promotion of an easier birth through:

Physical preparation:

  • Improving hip flexibility with delicious hip mobilisers that you can do in the class and repeat at home.
  • Education and exercise around relaxing and strengthening your pelvic floor muscles.
  • Research based education around perineal massage.
  • Exercises that help to facilitate anterior positioning for your baby for an easier birth. These are amazing and easy to do. 
  • Maintenance of cardiovascular fitness for birthing and motherhood and to maintain good mental health. 
  • Preparation for life with a newborn with exercises that show you how to lift everyday items associated with motherhood. This is super important for your recovering pelvic floor and tummy muscles. 

Mental and emotional preparation:

Beautiful online video’s and education is provided is provided to assist in the physical, emotional and mental preparation for birthing. You receive 9 months access to this and the content also covers the early postnatal period. It took me a year to create this online programme. It is yours to use along side the live pregnancy classes. 

Birth preparation classes (from 30 weeks gestation)
These classes aim to still keep you exercising safely in your pregnancy but also prepare you for the birthing olympics.
Expect to see fitness based exercise that will still get your heart rate up to maintain your fitness. What we also include is beautiful movements to free up your pelvis for birthing and exercises to prepare you for the lifting that is required as a new mum. We also include pelvic floor relaxation and strength exercises in this offering.
Highly qualified and experienced in pregnancy exercise and birth preparation
Lynda has been exercising pregnant and postnatal women since Puff Fitness launched in 2013. She has two qualifications now in pregnancy exercise and birth preparation.
Women’s wellness consultation
Before you come into the programme I provide you with a health questionnaire to find out your fitness goals, injuries etc and make sure you are safe to exercise. Allow 30-60 mins for this prior to commencing your 8 week programme block.

Video access for 9 months

You will receive access to my online video library with exercises and educational content to help you maintain your fitness during pregnancy and prepare for birthing and the early postnatal period.

Our dedicated trainer

Programme Designer

About Lynda

Lynda Lovatt, owner of Puff Fitness, Reps registered personal trainer, Registered Nurse and Winner Programme Excellence Postnatal Recovery programme, NZ Exercise Industry awards 2017.

Lynda has kept on adding value into her programmes. She has set a very high standard after years of developing this programme. Lynda has focussed her attention to go deeper to find out and address the needs of the consumer. Attention to detail, deep knowledge base, and outstanding client care is something she is good at. These are the standards she will expect others who run her programmes to adhere to as she moves these live programmes throughout New Zealand and eventually online global.

Lynda has over 13 years experience as a Registered Nurse before retraining in fitness in 2010. She is now a REPs-registered personal trainer.

Lynda has completed her Advanced continuing professional development in modern postnatal assessment, core restore and functional exercise programming. She is also highly qualified in pregnancy exercise and birth preparation programming. Lynda has done numerous other courses and conferences in women’s health and she continues to up skill in this area.

Years ago Lynda became a certified trainer in Menofitness. This mean she can prescribe exercise and and lifestyle changes for women in their forties and fifties during perimenopause and menopause. 
Lynda will complete training in 2020 in the 3rd age woman and Optimal health after hysterectomy through Burrell education in the UK. 

 

Postnatal Recovery programme
Postnatal
Recovery
 programme

Available for women who have given birth recently (given birth in the last year) or who are down the track (after a few births and deliveries years ago).

Our point of difference
Experience an Award winning postnatal recovery programme
After 5 years education, experience and market feedback Lynda entered the NZ Exercise Industry Awards in 2017.  She won Programme Excellence for her Postnatal recovery programme.
   
The judge’s comments were:
“A meticulously researched and thoroughly developed programme for postnatal women, with outstanding client care and attention to needs. The Puff Fitness programme sets a new bar for postnatal recovery in an exercise setting.”
Women’s wellness consultation

Everyone is thoroughly screened by us to make sure they are safe to come into the programme. We liaise with a variety of physiotherapists and will refer you when necessary. All your fitness goals are listed. Your tummy muscles, alignment, core connection, c-section scars, breathing, blood pressure and movement patterns are all assessed and documented also a full birth account and past medical history. This is a very comprehensive check and takes an hour. This is essential before the programme starts.

Highly qualified and experienced personal trainer
We are passionate about keeping ladies moving in the postnatal period to improve your physical and mental health and restore strength, flexibiity and improve your overall confidence to exercise.
Our primary focus is to have you managing all your motherhood movement patterns well. Such as lifting a capsule, and getting up off a couch holding your baby. But also getting you safely back into that sport or gym class.

We also help reduce diastasis, improve pelvic floor function and connection, build cardiovascular fitness, help to calm the nervous system and relax you as well.

Benefits for you
  • Improve Tummy appearance
  • Diastasis rehabilitation
  • Assessment of pelvic pain
  • Improve pelvic floor strength
  • Improve incontinence
  • Exercise safely with prolapse and birth trauma
  • Tone and strengthen
  • Improve flexibility
  • Improve aches and pains
  • Increase cardiovascular fitness
  • Help with weight loss and nutrition for healing
  • Fitness for motherhood
  • Postural corrections
  • Lifting safely post birth
  • C-section recovery
  • Confidence to get back into that gym class or sport safely
  • Improve mental health
  • Know what your core is and how to get this working every time you lift.
  • Lifetime value
  • Education
  • Full postnatal assessment
  • Referral to pelvic health physiotherapy as required.
  • Member only private video series, including 8 weeks worth of exercises, beautifully shot relaxing stretches, resources and educational videos. This is great if you miss a class or want to exercise more than once a week
  • Small classes so we can focus on your needs.
Women who are down the track post birthing
  • Main benefits for those women who are down the track as I restore your core function and show you how to get your core on with everyday movement. This is important to prevent prolapse and leaking of urine with exercise. 
  • I show you ways to improve your tummy appearance and muscle function. This is very important when after you have had many pregnancies and births because your core muscles have been affected and the risk of prolapse increases with each vaginal birth and as you head to menopause. 
  • C-section scars also need reviewing to free up scar tissue that has been laid down to improve scar appearance, blood supply and movement and potentially improve core function. 
Video access for 6 months

Lynda has has poured all her knowledge into this side of the programme for you to access. All of her years of experience you will see reflected in the video’s and in the programing in the classes each week.

The exercise in the video’s differs to the class offering. There is so much education in the video’s too. We are keeping this library fresh and updated.

 

  • 8 weeks worth of progressive exercises to make you feel fitter and stronger.
    Pelvic floor exercises are all integrated into the movements.
  • Learning to engage your pelvic floor as you lift your baby, get off the floor or throw your pram in the boot.
  • Learn how to improve your tummy appearance in quick easy steps.
  • How to feel fitter and stronger for motherhood and get back safely into that sport or gym class.
  • Diet and life style advice around postnatal healing and weight loss.
  • What has happened to your pelvic floor from birthing and pregnancy.
  • How to recover from c-section and vaginal tearing.

Pelvic health Physiotherapy
  • Following our Women’s wellness consultation to the programme we may refer you to pelvic health physiotherapy. This is a separate cost to the programme.
  • Pelvic Health physio’s are skilled in assessing pelvic floor muscles on a deeper level as these muscles are internal muscles. The physio’s can also help with pelvic pain, breathing patterns sexual issues, and diastasis.
  • Depending on what you are needing they may do an internal examination to assess for prolapse, birth trauma, and also the strength of your pelvic floor.
  • They can check your pelvic floor muscle balance. As with any muscle it can become tight or weak. Sometimes your pelvic floor muscle may need releasing or it may need strengthening up, some times it may need both.
  • It is important to know what your pelvic floor muscle needs the most. It will be affected from pregnancy, vaginal or c-section births. There are things that can impact on your pelvic floor muscle even before you become pregnant!
  • When you have seen a pelvic health physio you can still come into my programmes. We receive a report back which enables us to personalise your exercise prescription.
  • We show you in the programme how to use your breath and your pelvic floor muscle when you are doing complex movements such as throwing a pram in the boot or getting up from the floor.
  • Essentially you move from being able to activate and relax your pelvic floor in lying to being able to integrate it with your everyday movements at home.

Our dedicated trainer

Programme Designer

About Lynda

Lynda Lovatt, owner of Puff Fitness, Reps registered personal trainer, Registered Nurse and Winner Programme Excellence Postnatal Recovery programme, NZ Exercise Industry awards 2017.

Lynda has kept on adding value into her programmes. She has set a very high standard after years of developing this programme. Lynda has focussed her attention to go deeper to find out and address the needs of the consumer. Attention to detail, deep knowledge base, and outstanding client care is something she is good at. These are the standards she will expect others who run her programmes to adhere to as she moves these live programmes throughout New Zealand and eventually online global.

Lynda has over 13 years experience as a Registered Nurse before retraining in fitness in 2010. She is now a REPs-registered personal trainer.

Lynda has completed her Advanced continuing professional development in modern postnatal assessment, core restore and functional exercise programming. She is also highly qualified in pregnancy exercise and birth preparation programming. Lynda has done numerous other courses and conferences in women’s health and she continues to up skill in this area.

Find out what our customers are saying about us…

Midlife programme

With the hormonal changes that occur around midlife, we can prescribe exercise to suit the needs of your body.

Our point of difference
Women’s Wellness consultation

This includes a half hour consultation covering a women’s wellness check and then a tummy muscle, core connection and breathing assessment.

Qualified and experienced trainer
Lynda is qualified in Menofitness training which is exercise prescription and lifestyle during menopause. She continues to up-skill and will train deeper in 2020 with a 3rd age women certification and Optimal Health after Hysterectomy.

Benefits for you
  • In the classes expect to see exercise specific the the needs of this life stage.
  • Resistance work to build muscle and bone strength and burn fat at rest.
  • Pelvic floor connection and relaxation work. This muscle is affected around menopause.
  • Balance work using Gymstick, as balance can become more challenging as we age.
  • Revision on how to lift safely to protect your pelvic floor as you age.
  • Permission to lie down, remember to breathe to lower cortisol levels which can be heightened during this time due to rushing women’s syndrome.
  • Exercise to boost cardiovascular fitness for heart health.
Experience Gymstick
What is the Gymstick?

Gymstick is a pole with two resistance bands attached to each end. It provides a fun workout, it is simple and effective to use.

Benefits:
  • Burn fat during and after the session.
  • Increases flexibiity.
  • Improves coordination.
  • Increases muscle tone and strength.
  • Improves muscular endurance.
  • Integrates your core muscle with everyday movements.
  • Improves your mood.
  • Raises your endorphins.
Features:
  • Gymstick feels great to use the resistance if fully adaptable so you can increase or decrease the resistance to work a specific muscle group.
  • You can always switch up to another band as you get stronger.
  • The work out provides you with a fun warm up and an an amazing cool down at the end.
  • Gymstick is very comfortable and light weight to use.

How to get results:
  • For fat burning, muscle building, flexibility use Gymstick at least 3 times per week with the longer workouts.
  • With the shorter workouts try Gymstick every second day.
  • Check out the Pelvic floor cues video before you start to help you connect with this muscle during your Gymstick workout.
Please note: Gymstick is required.

Click here to shop for the product on the official website.

Video access to my online Gymstick Videos
This is provided while you are enrolled for the term. This means you can keep active and enjoy Gymstick at home during the week outside of the classes.
Pelvic health Physiotherapy
  • Following our Women’s wellness consultation to the programme we may refer you to pelvic health physiotherapy. This is a separate cost to the programme.
  • Pelvic Health physio’s are skilled in assessing pelvic floor muscles on a deeper level as these muscles are internal muscles. The physio’s can also help with pelvic pain, breathing patterns sexual issues, and diastasis.
  • Depending on what you are needing they may do an internal examination to assess for prolapse, birth trauma, and also the strength of your pelvic floor.
  • They can check your pelvic floor muscle balance. As with any muscle it can become tight or weak. Sometimes your pelvic floor muscle may need releasing or it may need strengthening up, some times it may need both.
  • It is important to know what your pelvic floor muscle needs the most. It will be affected from pregnancy, vaginal or c-section births. There are things that can impact on your pelvic floor muscle even before you become pregnant!
  • When you have seen a pelvic health physio you can still come into my programmes. We receive a report back which enables us to personalise your exercise prescription.
  • We show you in the programme how to use your breath and your pelvic floor muscle when you are doing complex movements such as throwing a pram in the boot or getting up from the floor.
  • Essentially you move from being able to activate and relax your pelvic floor in lying to being able to integrate it with your everyday movements at home.

Our dedicated trainer

Programme Designer

About Lynda

Lynda Lovatt, owner of Puff Fitness, Reps registered personal trainer, Registered Nurse and Winner Programme Excellence Postnatal Recovery programme, NZ Exercise Industry awards 2017.

Lynda has kept on adding value into her programmes. She has set a very high standard after years of developing this programme. Lynda has focussed her attention to go deeper to find out and address the needs of the consumer. Attention to detail, deep knowledge base, and outstanding client care is something she is good at. These are the standards she will expect others who run her programmes to adhere to as she moves these live programmes throughout New Zealand and eventually online global.

Lynda has over 13 years experience as a Registered Nurse before retraining in fitness in 2010. She is now a REPs-registered personal trainer.

Lynda has completed her Advanced continuing professional development in modern postnatal assessment, core restore and functional exercise programming. She is also highly qualified in pregnancy exercise and birth preparation programming. Lynda has done numerous other courses and conferences in women’s health and she continues to up skill in this area.

What customers are saying about PUFF Fitness

Amelia

I undertook a pregnancy program with Lynda and cannot fault her enthusiasm, knowledge and support during this period. I only wish that I had found PUFF Fitness earlier! Lynda genuinely cares about supporting women with her holistic fitness program and I am looking forward to joining her postnatal program

– Amelia

I undertook a pregnancy program with Lynda and cannot fault her enthusiasm, knowledge and support during this period. I only wish that I had found PUFF Fitness earlier! Lynda genuinely cares about supporting women with her holistic fitness program and I am looking forward to joining her postnatal program
Amelia

Our Timetable

Get in touch today

To set up a 15 minute chat to find out what programme or training style best suits you. 

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