Pregnancy and the months after birth can change what your body needs, whether that means adapting the way you exercise, rebuilding strength gradually, finding some extra support or simply making everyday life a little easier.
The options here cover everything from physio-led pregnancy and postnatal programs to mums and bubs classes, acupuncture, Pilates, outdoor fitness and nourishing meals delivered to your door.
Here are six services supporting Shire mums through pregnancy, postnatal recovery and beyond.
In this guide
Acupuncture & Chinese herbal medicine
Pure Alchemy
Anissa from Pure Alchemy has been practising acupuncture and Chinese herbal medicine in the Sutherland Shire for 18 years, with a particular focus on women’s health.
Her care spans fertility, pregnancy, pre-labour preparation and postnatal support, using acupuncture and Chinese herbal medicine tailored to each client.
Pure Alchemy also has a full Chinese herbal medicine dispensary on site, in what Anissa describes as a beautiful environment, where individual prescriptions can be prepared.
The clinic is open Monday to Friday, with later appointments available on Wednesdays and Thursdays and other times by arrangement.
Online, physio-led pregnancy & postnatal programs
Empowered Motherhood
Created by Australian pelvic health physiotherapists, Empowered Motherhood offers online programs designed to support women through pregnancy, birth preparation and postnatal recovery.
Programs are completed at home and progress week by week, with dedicated pathways for pregnancy, vaginal and caesarean birth recovery, prolapse and returning to running.
More than 10,000 mums have used the programs, which are designed to help women understand how to adapt exercise as their body and stage of recovery change.
MOTS offer: Save 20% off the Full Journey membership and receive a free EMP Essentials Equipment Pack. Use code MOTS at checkout.
Mums & bubs classes, Menai
inLIFE Wellness Menai
inLIFE Wellness Menai runs three weekly mums and bubs classes, with babies welcome to stay with you while you exercise.
Reformer Pilates runs on Mondays and Wednesdays, while Friday’s Streamline class combines mat Pilates with dumbbells, booty bands and a magic circle. All three classes start at 10.30am and run for 45 minutes.
Exercises can be modified to suit different stages of returning to movement after birth, and Ali can help you work out which class is the better fit before you book.
MOTS offer: The $29 trial is completely free. Mention Mums of the Shire.
Postpartum meal delivery
The Whole Bowl Co.
Created by two Sydney mums, one a nutritionist and one a cook, The Whole Bowl Co. delivers frozen postpartum meal bundles designed with the early weeks after birth in mind.
The range focuses on warming, nutrient-dense meals that are easy to prepare and practical to eat when you have your hands full with a newborn.
Bundles are delivered weekly across Australia, making them an easy option to stock the freezer before baby arrives or send as a practical gift to a new mum.
MOTS offer: Use code mumsoftheshire10 for $10 off your first order of $120 or more, plus delivery.
WOMEN’S HEALTH PILATES & PREGNANCY SUPPORT · CRONULLA
The Collective W
The Collective W, Women • Wisdom • Wellness, was created around one simple idea: Move. Birth. Belong. So women feel confident in their bodies, supported through birth, and connected to one another in every season of life.
Founder Bianca Ducharme is a Women’s Health Pilates Specialist, Prenatal Yoga Teacher and Birth Doula, bringing a steady, judgement-free presence to every woman she supports.
Bianca blends doula support with breath-led movement and evidence-informed care. Her signature closed-group Embodied4™ Prenatal and Embodied8™ Postpartum programs, with the latter launching later this year, run a few times a year for women wanting more structured, in-depth guidance.
Outdoor postnatal fitness, South Cronulla
Mighty Mums Cronulla
Hannah Dence is a MumSafe trainer running outdoor postnatal fitness classes on the grass at South Cronulla Beach.
Classes are suitable for different stages of postpartum recovery and fitness levels, with a focus on moving well, rebuilding strength and supporting both physical and mental wellbeing.
Mighty Mums is also about community. Early motherhood can feel isolating, and the group format offers connection, conversation and a supportive network of women navigating the same stage of life.
Pregnancy, Birth & Beyond in the Sutherland Shire
Pregnancy and postnatal health is just one part of our Pregnancy, Birth & Beyond Guide. You’ll also find fertility support, obstetricians and midwives, antenatal education, doulas, feeding support, mental health services, photographers, baby services and more.
