Commit to the programme. Join the group. Be part of the club.
Good vibes and time dedicated to YOU, on your own time at home.
Commit to the programme. Join the group. Be part of the club.
Good vibes and time dedicated to YOU, on your own time at home.
Commit to the programme. Join the group. Be part of the club.
Good vibes and time dedicated to YOU, on your own time at home.
THE MAMAWELL METHOD: PREGNANCY
Welcome to Mamawell Pregnancy.
Moving through pregnancy with support makes a real difference, to how your body feels, how much energy you have, and how prepared you feel for birth. The Mamawell Pregnancy Programme is designed to guide you through every stage without rigid schedules or pressure, with expert-led sessions you can choose from based on how you feel each day.
A good place to start is the Pregnancy Strength & Cardio Programme. Work through those sessions in order, choosing between the full or shorter versions depending on your energy, and repeat them as many times as feels right before moving on. They're the core of the programme and suitable across all trimesters, with options and adaptations built in throughout.
Alongside those, you'll find pregnancy Pilates and physio-led sessions, yoga flows ranging from slow and restorative to more energising, focused work for legs, arms and core, and breathwork and mindfulness for the harder days. No two weeks of pregnancy feel the same, and the programme is built to reflect that.
For written guidance on how your body is changing and how to move safely, head to the Pregnancy Body section. The FAQ has advice on how often to move and what to expect at each stage.
Thank you for choosing Mamawell. We're really glad you're here.
Still need some more info? Click here
Rosie x
Founder: Mamawell
PREGNANCY PROGRAMME - STRENGTH & CARDIO
Your main pregnancy workouts combining strength, cardio and mobility. Designed to support energy, fitness and confidence throughout pregnancy, with options and adaptations for all trimesters.
PREGNANCY PILATES
Pregnancy Pilates sessions focused on posture, alignment and deep strength. Many classes are led by physiotherapists, supporting core connection, pelvic floor awareness and long-term body health during pregnancy.
PREGNANCY YOGA
Pregnancy yoga flows to support movement, breath and nervous system regulation. These sessions also help you prepare for birth by encouraging mobility, breathing awareness and positions that support comfort and confidence as pregnancy progresses.
PREGNANCY ESSENTIALS
Physio-informed sessions covering key pregnancy topics such as the pelvic floor, core engagement and common discomforts. Designed to help you understand your body and move safely and confidently throughout pregnancy.
PREGNANCY MINDFULNESS & BREATH
Mindfulness and breathwork sessions to support emotional wellbeing, manage fatigue and reduce overwhelm during pregnancy. These practices are designed to be accessible, calming and easy to return to whenever you need them.
STRENGTH & CARDIO PROGRAMME - SHORTER
These sessions cut out the warm up, leaving you to go straight into the cardio & strengthening circuits. A quick warm up and familiarity with the full-length workouts is recommended if doing these sessions. The short workouts are perfect for when you're time-poor, or would prefer to do an accelerated or self-led warm-up.
UNDERSTANDING YOUR PREGNANCY BODY
Here’s the key information you need to understand how your body adapts during pregnancy and how this can affect the way you move and exercise.
We cover the most commonly asked questions, including:
Pregnancy do’s & don’ts – what to be mindful of to keep your workouts safe, supportive and beneficial as your body changes.
Pelvic floor – how it works, how to support and strengthen it, and what to be aware of during pregnancy exercise.
Abdominals – how to work your core safely and effectively throughout pregnancy, with guidance on appropriate exercises and adaptations.
READ:
WHO ARE YOUR INSTRUCTORS?
You’ll be guided by best-in-class instructors across workouts, physio-led sessions, Pilates, yoga, mindfulness and breathwork. Every instructor brings years of experience and has been carefully chosen for their warmth, inclusivity and supportive teaching style – so you can move with confidence, knowing you’re in safe hands.
FITNESS
Rosie Stockley
Rosie draws on a lifelong background in movement as a former dancer and choreographer to bring a deep, intuitive understanding of the body – how it moves, heals and grows stronger. She is qualified in pregnancy and postnatal training, with a particular focus on supporting women through recovery, rebuilding strength and restoring confidence after birth.
A mum of two, Rosie created Mamawell to offer thoughtful, expert-led support through pregnancy and postnatal life, helping women feel informed, capable and cared for at every stage.
1:1 sessions: info@mamawell.org
PHYSIO & PILATES
Laura Harman
Laura is a highly experienced physiotherapist, Pilates instructor and strength & conditioning specialist with over 15 years’ experience in the industry. Her career spans everything from sports injuries to complex spinal rehabilitation, giving her a deep and well-rounded understanding of the body.
Laura is specialised in pelvic health, with a focus on pregnancy and postnatal care. Through Pilates-based rehabilitation, she supports women to rebuild strength, restore confidence and move well.
IG: laura_physio_pilates
PHYSIO & PILATES
Claire Mills
With a physiotherapy-led approach that led her to found Core LDN, Claire brings over 15 years’ experience and an exceptional understanding of the foundational strength needed for optimal function and performance.
A mum and ambassador for ante- and postnatal pelvic health, Claire is passionate about using physiotherapy-led Pilates to empower women to stay strong, both mentally and physically, during pregnancy and after birth.
YOGA
Zoshia Shepherd
Zoshia is a highly regarded yoga teacher with almost a decade of teaching experience and a facilitator of 200-hour RYT teacher trainings. She believes deeply in the transformative power of yoga to support both physical and mental wellbeing.
She is also a certified Mindfulness Teacher and NeuroLeadership Coach, and the founder of Resilient:Me – a unique approach combining movement, mindfulness and brain-based coaching to support resilience, self-awareness and purposeful living.
IG: Zoshiashepherd
MINDFULNESS
Louise Barton
Lou is a Zen mindfulness teacher who trained with the Institute of Integrated Nutrition and is a member of the UK Health Coaches Association. She is also a guest columnist for Natural Health magazine, where she writes a regular Holistic Health column.
An island girl living on the Isle of Wight with her husband and four children, Lou brings a sense of slow living, balance and mindfulness into her work, helping others find moments of calm and perspective when they need it most.
BREATHWORK
Sophie Belle Watts
Sophie is a breathwork facilitator and mum of two who is passionate about the power of breath to support wellbeing at every stage of life. Having used breathwork herself to navigate burnout, overwhelm and anxiety, she brings a deeply human and relatable approach to her teaching.
Grounded in science and delivered with warmth, Sophie creates safe, accessible spaces for people to practise breathwork and use this powerful tool in everyday life.
