Mums and Bubs Fitness in Paddington: Stay Active, Strong and Connected
Tristan Forbes • December 29, 2025
Let us be truthful for a moment: the "fourth trimester" and the subsequent months sure are a mad journey. The sleepless nights, constant nappy changes, and the mental exhausting task of taking care of a new purpose, all these combine to make it feel like a real struggle to find the time for yourself.
However, on the other hand, re-establishing movement is not merely about "bouncing back." It means taking back your power, making up your mind, and getting to know your new tribe. In case you are searching for mums and bubs fitness in Paddington, you are not merely after another workout; you are a supporting team.
At Witness the Fitness, it has been established in a place where you get to decide between your workout and your baby. Our studio in Paddington is the place to be for the moms who want to be strong, capable, and well-socialized.
Why Choose a Postnatal Gym Over a Standard Workout?
You might be very much enticed to return to your previous HIIT class or to run around Suncorp Stadium, but your body has undergone a great event. It doesn't matter if you had a vaginal delivery or a C-section; a special, staged approach is needed for your core and pelvic floor.
Standard gyms often miss the mark when it comes to postnatal needs. Joining a dedicated postnatal gym environment means:
- Expert Eyes: Trainers who understand diastasis (abdominal separation) and pelvic floor health.
- No Childcare Stress: You don't need to find a babysitter. Your bub is right there with you.
- Low-Impact, High-Value: We train the body for the daily activities of lifting boxes, carrying kids, and correcting posture plus no injuries.
The Benefits of Postnatal Exercise Classes for Mums and Bubs
It’s easy to put yourself last, but investing 45 minutes into postnatal exercise classes for mums and bubs pays off in every other area of your life.
1. Physical Recovery and Functional Strength
Pregnancy shifts your centre of gravity and stretches your core. mum and baby exercise classes are based on the idea of "functional fitness." It is very similar to a real-life scenario where mother will squat to pick up toys and do lunges with a stroller while also gaining upper back strength that will be used in feeding them.
2. Mental Wellbeing and "Me Time" (with a Plus One)
Postpartum depletion and the "baby blues" are serious concerns. Physical activity brings forth endorphins that act as the body’s natural antidepressant. Moving outside your house and staying in a new place could easily be the best thing for your mental health.
3. Connection with Local Paddington Mums
Motherhood can be isolated. One of the best parts of our mums and bubs classes is the chat before and after the session. You’ll meet other local legends in Paddington who are navigating the same milestones and challenges as you.
What to Expect at Witness the Fitness Paddington
We know that walking into a gym with a baby can feel a bit daunted. Will they cry? Will I have to stop feeding? The answer is: absolutely, and that’s totally fine.
Our mums and bubs fitness in Paddington is designed to be low stress. Our sessions (running Monday to Friday at 8:30 am and 9:15 am) are 45 minutes of targeted training where:
- Babies are VIPs: If your baby requires a hug or is hungry, you just do what you need to do. There is no judgment, ever.
- We Adapt on the Fly: If your baby needs a cuddle or a feed mid-set, you do what you need to do. No judgement, ever.
- Personalised Progress: We don't do "one size fits all." We scale every movement to suit where you are in your recovery.
Finding the Best Gyms for Mums in Brisbane’s Inner West
Paddington is full of hills and great coffee, but it’s also home to some of the best gyms for mums. When you’re choosing where to train, look for a studio that offers more than just a floor mat.
At Witness the Fitness, we offer a holistic approach:
- Small Group Focus: You aren't just a number in a massive class. Our coaches know your name and your story.
- InBody Scans: We use tech to track your progress accurately, focusing on muscle gain and health rather than just the number on the scale.
- No Lock-in Contracts: We know life with a baby is unpredictable. We offer flexibility so you can train on your terms
Ready to Feel Like Yourself Again?
You’ve spent months growing and nurturing your bub. Now, it’s time to nurture you. Whether you want to rebuild your core, lose the "baby brain" fog, or just make some new friends in Paddington, we’re here to help you do it safely.
Our mums and bubs fitness in Paddington isn’t about being the fittest person in the room; it’s about being the strongest version of yourself for your family.
Take the First Step
Don't put it off until next Monday. Come and see why Witness the Fitness is Paddington's favourite community for new mums.
Book Your Mums & Bubs Consultation Today or drop into our Paddington studio to say g'day. We can't wait to meet you and your little one!
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Greetings to our valued members! We’re thrilled to announce that we have successfully transitioned to our new booking platform, Momence. We understand that change can sometimes be a bit unsettling, but rest assured, we’ve made this transition as seamless as possible. To help you adapt to our new system effortlessly, we’ve compiled a set of Frequently Asked Questions (FAQs) below. Please take a moment to peruse through them: How to get Momence as a Previous or Current Member We’ve gone ahead and created your account on Momence, ensuring that your existing info, history, memberships and bookings are seamlessly integrated. To proceed, you just need to establish a new password, click here. How to get Momence as a New Member New members are entitled to a 7 Day Free Trial! So please click this link and follow the steps to get fully set up. Want to get the most out of this new App? I strongly suggest checking out this new app on your desktop or mobile browser using this link . Here you will have access to our Refer & Earn feature, Online store and much more! How to Book a Session? Effortlessly book classes and move around the app after watching these quick videos ! Updating Billing and Payment Information Open Mobile App > My Account > Payment Method > Enter payment details Easy as that! This can also be done on your desktop using this link . Communication Once you have signed up with Momence, you will get txt messages from Tristan (0483 907 185). Feel free to reply to this number! Any membership changes, pauses etc, just message that number and it’’s be done ASAP. Assistance and Support Throughout this transition, our support team is at your service. Should you have any lingering questions, please don’t hesitate to reach out via email at achieve@wtftpc.com.au We extend our gratitude for your patience and understanding as we embrace this exciting change. The Momence app promises to enhance your experience with us, and we’re here to ensure your journey is smooth and enjoyable.
Introducing Michael and Amanda O’Doherty- the husband and wife team at the heart of Chiropractic Moves and Chiro Mamas . They run a family clinic in our lovely Rosalie Village, with a focus on treating conditions of the back and hips as well as working with mothers and babies to address the musculoskeletal issues of pregnancy, birth and breastfeeding. They know that you have a lot going on and don’t have time to be slowed down by pain and injury. They also know you are willing to do the work to get results. They are here to help you get out of pain and resolve your musculoskeletal issues through specific Chiropractic adjustments, targeted muscle work and tailored exercises to create healthy movement and get you feeling more like yourself again. Their clinic is special, not because it’s across the road from Witness The Fitness Paddington, but because there are just two of them and they each have their own clinical expertise, meaning they are able to offer diverse services to you and your family. In short, they don’t have regimented guidelines and processes handed from ‘the guys above’, you will get the best experience possible and suited to your situation. Here is a short look at a very common issue; sciatica! Sciatica Sciatica is an injury usually characterised by low back pain that radiates (or refers) into one leg, or very rarely two legs. It is the most common kind of referring lower back pain, and is sometimes called lumbar radiculopathy or sciatic neuropathy. The Sciatic Nerve Is the longest nerve in the body, it has a number of functions and one those is ‘supplying’ sensation (relaying signals) to the skin of the side and back of the leg, and the foot. It also supplies signals from the brain back down to the hamstring muscles and some muscles of the calf. Referred Pain The referral pain in sciatica usually travels down the back and outer side of the leg to the foot, the areas supplied by the nerve, it is most classically a sudden lightning bolt of pain. And may occur many times throughout the day, especially with movement. But may be accompanied by deep or achy pain, pins and needles, a tingling or crawling sensation through the skin. It could feel like burning or it may lave the affected area feeling completely numb. It may also cause weakness of the hamstring and calf muscles down the same leg. Low Back Pain Sciatica is very frequently accompanied by low back pain, as the sciatic nerve originates in the lumbar spine and is formed from strands of a number of spinal nerves. It’s usually the last 2 lumbar segments, the L4 and L5 that are injured and cause the pain referral but the nerve can also become irritated further along its course, the piriformis muscle is a common culprit, giving rise to a form of sciatica called piriformis syndrome. Diagnosis There are a number of different structures and diseases that can cause sciatica, health professionals presented with apparent cases of sciatica will want to rule out things like infection, cancer, diabetes, arthritis and more. Do I Need an Xray or a Scan? X rays are rarely useful for diagnosing or managing sciatica and almost never used. Similarly CT scans are rarely useful for sciatica. MRI scans are good at demonstrating disc injuries and protrusions that can cause sciatica, but even they are rarely required. We don’t use them much as the vast majority of cases can be diagnosed by a qualified person without an MRI. An MRI can however be a useful tool to plan a surgery or to rule out another condition. Why is Sciatica a Problem? Sciatica should always be checked out by a health professional, besides needing to be differentiated from the conditions mentioned above, some cases of sciatica may result in permanent nerve or spinal cord damage. This could lead to loss of bowel and bladder control, paralysis in muscles of one or both legs, and permanent loss of sensation in one or both legs. Treatment for Sciatica Most people with Sciatica will benefit from avoiding long periods of rest and keeping up normal daily activities as much as possible. Medical Treatment Some over the counter medications are useful, especially for short term pain management, and should be discussed with a GP. Surgery can work quickly for some people who fail rehab or get worse under usual care. Surgery is generally reserved for cases where nothing else is working as it’s expensive, time consuming, and may require rehab post surgery. Exercise Exercise seems to be the most useful therapy for sciatica. This should be in the form of structured supervised exercises. Walking the dogs or upping your pedometer steps in the workplace probably doesn’t count. Exercise programmes will usually include some strength component, and some stability and balance work, aimed to increase range of motion, reduce pain, and speed up the return to normal activity. Manual Therapies Adjustments or mobilisations like those commonly delivered by chiropractors are seen as useful treatment for sciatica as they appear to reduce pain, increase range of motion and may help people get back to normal activities earlier. These therapies should be used in addition to exercise and rehab. And like most therapies, they could have side effects that you need to discuss with your chosen health professional. Other therapies Massage and acupuncture may have a role to play too but there is not much scientific consensus on where, when or how these therapies should be included. Traction is generally avoided. Reading List 1. Rapid Review Report: Diagnosis, Investigation and Management of Low Back Pain Prepared for the Australian Commission on Safety and Quality in Health Care June 2020 2. Low back pain and sciatica in over 16s: assessment and management. NICE guideline [NG59] Published: 30 November 2016 Last updated: 11 December 2020 3. On the definitions and physiology of back pain, referred pain, and radicular pain. Bogduk, Nikolai Pain: December 2009 – Volume 147 – Issue 1 – p 17-19 doi: 10.1016/j.pain.2009.08.020 4. Non-steroidal anti-inflammatory drugs for sciatica. Rasmussen-Barr E, Held U, Grooten WJA, Roelofs PDDM, Koes BW, van Tulder MW, Wertli MM. Cochrane Database of Systematic Reviews 2016, Issue 10. Art. No.: CD012382. 5. Traction for low-back pain with or without sciatica. Wegner I, Widyahening IS, van Tulder MW, Blomberg SEI, de Vet HCW, Brønfort G, Bouter LM, van der Heijden GJ. Cochrane Database of Systematic Reviews 2013, Issue 8. Art. No.: CD003010. 6. Rehabilitation after lumbar disc surgery. Oosterhuis T, Costa LOP, Maher CG, de Vet HCW, van Tulder MW, Ostelo RWJG. Cochrane Database of Systematic Reviews 2014, Issue 3. Art. No.: CD003007. 7. Non-steroidal anti-inflammatory drugs for acute low back pain. van der Gaag WH, Roelofs PDDM, Enthoven WTM, van Tulder MW, Koes BW. Cochrane Database of Systematic Reviews 2020, Issue 4. Art. No.: CD013581. Dr Michael O’Doherty (Chiropractor) 21 Agars St Paddington 4064 0404 717 488 info@chiropracticmoves.com.au
I bought a new pair of shoes the other day… Life changing? No, but it sure was game changing! Thanks to a visit with Aadila Dada at ProHealth Podiatry, I finally ditched the old converse shoes for a pair of supportive, athletic and presentable Nikes. Aadila and her team have recently opened up their second practice, right here in our very own 4064 neighbourhood. Here is an all important blog post about ‘OFF SEASON TRAINING’.. but don’t think this only applies to those who play sports. YOU most likely train all year round, when did you last follow these important recovery measures mentioned below? If you’re competitive by nature and love exercise/workouts, it’s quite difficult to stop and rest. Do you have an injury this year? If you did have an injury, were you one hundred percent pain free when you returned, or did you come back sooner than expected. Many players’ return too early because of peer pressure, especially at a junior level. And this is why the off-season is so important, because nothing beats rest, but at the same time you shouldn’t be sitting back totally inactive and eating Doritos. Lower Limb Injuries (again) In sport foot and lower limb injuries are not uncommon, and yes, with rest you will feel much better, however was it a new injury or a problem that returns every season? If you’ve had similar problems in previous years, you need to address this during the off-season, otherwise it’s just going to occur again next year. Seeing a podiatrist to evaluate all lower limb problems should be at the top of your to do list this off-season, especially if the pain is still present. Evaluate Your Footwear Also, the off season is a great time to evaluate your footwear. Many foot and lower limb problems can be caused by poor fitting footwear, or footwear that is past it’s use by date. Excessive wear in any area is a sure sign that your foot is not functioning as it should, and this can lead to lower and upper body injuries. Many back problems are directly related to your feet and a Podiatrist is the only health professional that will be able to evaluate this properly. This is why at ProHealth Podiatry our podiatrists work closely with local Physiotherapists, Chiropractors and Osteopaths. Incorporate Stretching Stretching is also important. If you’ve been tight is specific muscle groups, the off-season is the perfect time to address this and make an effort to become more flexible. A lot of injuries can be contributed to tight muscle groups. If you have muscle tightness, it affects the function and range of motion of the associated joints, therefore this places more force and strain on other joints and muscles because they will automatically try to compensate for this lack of mobility. Review Your Orthotics If you had orthotics made previously, you should have them evaluated during the off-season as well because if repairs or replacement pairs are needed, the off-season is the perfect time to do this, so you’re ready for the preseason. If you do everything right in the off-season, and fix all those niggling problems, you’re going to enjoy next year’s season so much more. To make an immediate appointment and be proactive towards your health call ProHealth Podiatry in Red Hill or Mt Gravatt on (07) 3076 7306 or e-mail info@prohealthpodiatry.com.au .
