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What's better when sick: movement or bed rest?At the time of writing this, I’d just come back from a short 4-day break in Malta (great weather and scenery) and because planes, trains and automobiles were involved in the journey there and back, I’ve been exposed to germs from countless air conditioning units.At the time of writing this, I’d just come back from a short 4-day break in Malta (great weather and scenery) and because planes, trains and automobiles were involved in the journey there and back, I’ve been exposed to germs from countless air conditioning units.

To be fair, it was first time this year I’d been unwell *touches wood*, so I can’t really complain, eh?

If you haven’t known me long, I can tell you now, whenever I get sick – it always – without a doubt – affects my voice.

I teach 10+ pregnancy, postnatal and mainstream Beginners and Improvers Pilates classes per week, and up to 6 personal training clients too.

Exposure to germs is part of my job being in contact with people and babies (which seem to just be tiny little carriers of big loads of germs, huh?).

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I have something very special to announce with you!bumplady_colour

 

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!

 

If you don’t know me, allow me to introduce myself. I’m Claire Mockridge, an Ante/Postnatal Fitness Expert based in Nottingham.

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Pelvic PainThroughout any year, I generally have a few pre/postnatal clients attending my pregnancy fitness, pregnancy Pilates and postnatal classes in Nottingham with pubic, pelvic and lower back pain.

 

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!

 

SIT CORRECTLY

Sitting on the back of your pelvis, as opposed to sitting on your sit bones is one sure-fire way of giving yourself back and pelvic pain.

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Why you need to do squats pregnancyIf you come along to my pregnancy exercise or mum + baby workout classes, chances are, you’ll come across me demonstrating, and you doing a squat.

 

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.

 

Rarely, if ever get you doing one in a classroom environment, mainly because it’s difficult for me to tell from the outside, if you’re doing them from the inside.

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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.

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How to carry baby without neck painIf you’ve been to any of my pregnancy exercise or mum + baby postnatal workout classes, you’ll hear me say something repeatedly throughout the hour you’re with me:

‘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.

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4 exercises that won't fix ab sepThe 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.

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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.

Stop sugar cravings

 

‘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

 

Food for thought there, eh (pardon the pun!)?

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Your feet have 26 bones, 33 joints and hundreds of muscles.Foot and baby development

 

They’re your platform and serve you well most of the time (if you treat them fairly back, obviously).

 

The vast majority of people are born with the ability to stand and walk with their feet pointing straight ahead.

 

Your baby/children’s feet will also be parallel.

 

What’s up with your feet?

 

What do YOUR feet look like?

 

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Toxic cereal breakfastWhen I chat to many of you in class about my eating habits and lifestyle, you’re often a little startled about what I eat, when I eat and why, so I thought I’d write a series of articles giving you a little bit more information about the nutrition plan I follow, how it’s helped me, and how it can ultimately help you too.

 

Clean eating works on the principle that you cut out all processed foods from your diet and go for more natural ingredients that are fresh, healthy and chemical-free.

 

I don’t really like the word “diet” in any context to be honest, and would argue that clean eating isn’t actually a diet, because I, and many other people I know around me, have been following clean eating for well over 4 years now, and seeing and feeling fantastic as a result.

 

I prefer to refer to clean eating as a lifestyle choice instead.

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