I have something very special to announce with you!
Today marks the 10th birthday of my Bump to Babe Pregnancy Fitness Classes in Nottingham.
In celebration, I’m offering you a 50% discount off my Pilates on a Page Home Workout Sheets – FOR ONE WEEK ONLY!
OFFER ENDS: MONDAY 7 AUGUST 2017!!!
I honestly don’t quite know where the time has gone, to be fair!
At the time of writing this, I have at least 5 of you with these symptoms.
So, I thought it would be beneficial for me to write a little piece to help you manage pelvic and lumbar pain!
Why do I have you perform this exercise so frequently with you?
Well, it’s for the health of your pelvic floor.
You probably weren’t expecting that to be my answer, were you?!
Apologies if you’re eating right now… Maybe pop that food down, ok?
I don’t actually prescribe Kegels very often to my pre/postnatal clients, and haven’t done for 3+ years.
One of my most read blog posts on my website is “Breastfeeding and exercise” and I guess you could say that today’s article is a long-awaited follow up to this.
I wrote that original article many many years ago to give new mums answers about how to exercise comfortably whilst breastfeeding, whether exercise affects milk supply and how many calories need to be consumed to enable the system to continue to lactate etc.
A few years down the track and a lot more education later, I’m back with a new instalment which I’m actually pleased to say is some of my best work if I’m honest.
Producing milk isn’t so much a struggle for many of you as such (although I could write a whole piece on that if you wish), but many more of you often comment and ask me questions about how to stop getting pain in your shoulders, neck and back whilst feeding.
Had your baby recently?
Unsure what exercise is safe to do for your abdominals post-birth?
Want to do some Pilates to tone up your tummy, safely and effectively?
Here’s a short video listing 3 x Pilates-based exercises every new mum should add to her repertoire.
This will help strengthen the pelvic floor muscles, tone up the mummy tummy and help fix any abdominal separation present.
Want an hour of targeted exercise for your postnatal body, where you can bring baby with you?
Join a mum and baby fitness class – Get fit, have fun, make new mummy friends and bring baby with you!
If you don’t do something NOW to get back into shape after birth, it may be even longer before you’re your old self again.
Even when you’re at your worst, I’m certain with a bit of willpower and a change in mindset, you can find 10 minutes in your day to exercise with these tips.
Want to learn more about postnatal exercise?
Check out my Postnatal Pilates Worksheets, Your Pelvic Matters Exercise Class if your pelvic floor isn’t as strong as it was pre-pregnancy, and/or my indoor buggy workout Mummies and Buggies fitness classes.
‘Relax your shoulders’
When you’re training with me during pregnancy, I try my very hardest to strengthen your arms and shoulders by doing lots of upper body exercises – in correct alignment – to prepare you for motherhood and beyond.
In my postnatal classes – the same rule applies, but unfortunately by the time you’ve got to me with your new baby – sometimes, lots and lots of bad habits have set in.
The technical name for abdominal separation is: diastasis recti.
Today, I’m going to be sharing with you 4 exercises that WON’T fix abdominal separation (all of which are demonstrated in this photo here).
First up is supine pelvic tilts:
This is where you’re on your back, and you flatten the lower back down against the floor and then return the pelvis back to neutral.
This exercise WON’T heal your mummy-tummy.
Are you expecting a baby?
Pregnancy can really play havoc with your back, huh?
If you have a birthing/swiss ball at home collecting dust, and you’d like to perform some simple, safe and effective stretches on it, watch this short video.
You can come along and exercise at any stage of your pregnancy, right up to full term, and the best bit is – you’ll be giving your unborn baby the BEST start in life.
21 03 2017
Had your baby recently?
Are you constantly getting back, hip and shoulder ache?
In this video, you’ll learn 3 x stretches that will help release tension in those tight muscles from constantly lifting, feeding and caring for your baby.
Want to know what other exercises will help release tension in those tight spots, tone up your legs and bum, and bring baby with you?
Book on my Mummies and Buggies indoor buggy fitness classes in Nottingham on a Wednesday at 11am.
Fancy a workout at home? Check out my Postnatal Pilates Worksheets you can perform in the comfort of your own home.
Been performing traditional pelvic floor exercises with little to no results?
Check out Your Pelvic Matters pelvic floor exercise class for a full-body approach to pelvic floor rehab to help you get the muscles that support the pelvic floor working better.
I received an email a month or so ago from a new mummy client of mine who comes to Mummies and Buggies with this question:
I think one thing that I would like is more advice on what to eat whilst breastfeeding. Us mums are craving carbs and sugar, and eating loads of rubbish like that is obviously not good for us, but I also find it can make me feel a bit down in the dumps/not sleep well etc.
A feature on what are the best foods to eat whilst breastfeeding to keep our energy levels going & stop snacking as much would be very welcome I’m sure.
So, I’m here today to give my top tips on beating the sugar cravings, and give you ideas on what sorts of foods you should be eating as a new mum who’s breastfeeding, or a pregnant mum who’s busy growing a human or two inside themselves.
‘Snacking’ isn’t really what I’m going with here, by the way. We’re not cows, ok? Three meals a day should be more than enough.
Sure, the guidelines in late pregnancy and whilst breastfeeding state that you need around an extra 200 calories per day to sustain the demands on your body.
I’ve never been one to count calories – what your body needs is solid nutrients – that is the difference in the message I’m sending here.
Here’s an example:
- One chicken breast = 197 calories, 0.00g carbs, 7.79g fat, 29.80g protein
- One aero bar = 221 calories, 25.2g of carbs, 12.30g fat and 2.10g protein