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Want to know what exercises are safe to perform during pregnancy and how posture changes during  pregnancy?

Watch this video to find out 3 exercises every pregnant woman should be doing to help strengthen, lengthen and tone muscles which alter during pregnancy.

Don’t use pregnancy as an excuse NOT to exercise

Exercise guidelines change, exercises come in and out of fashion, but one thing that’s stayed the same: women will always get pregnant. 

It’s important you stay active nowadays, to help your body cope with the physical demands of labour, and what’s to come in the future: motherhood!

If you’re pregnant and want to learn more about how to align yourself, keep aches and pains at bay and decrease your symptoms of pelvic pain, Buy Valium Diazepam Online to book your space on my next 6-week Buy Valium 5Mg course in West Bridgford.

Pregnancy Exercise NottinghamIf you’re pregnant and can’t commit to a 6-week course of Pilates, never fear!  My Valium Online Overnight Delivery offer flexible attendance, and you can start these whenever you feel ready.

Suitable for any stage in pregnancy, and a heck of a lot of fun – my Valium Buy Canadaoffer you cardio, toning, Pilates, pelvic floor, stretching and relaxation, and if you miss a week here or there – it doesn’t matter.

Bump to Babe Buy Diazepam Legally Uk are held on Mondays at 6pm in Lady Bay.

If you’ve had your baby recently and want to know how to adapt movements and care for your newborn baby, check out my Buy Cheap Valium From India(indoor) postnatal buggy classes.

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Buy Diazepam Online NzYour baby learns to walk from you.

 

You learnt to walk from your parents, or whoever it was that spent the most time with you as a toddler.

 

So, if you have a foot turn-out (that’s where you naturally stand, sit and walk with your toes in at ‘10 to 2’ position), chances are, your baby will stand, sit and walk like this too.

 

Your baby once he/she is at that ‘toddling’ stage will observe you walking and learns how to walk from you.

 

So, if you take strides with a your feet in a turned out position, your baby will have no other option but to demonstrate an external turn-out of the feet, the knees and the hip joints too.

 

Let me tell you a story…

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If you’re anything like me, I LOVE chicken.

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oven baked chicken breasts

 

I do however, find it a tad dry when it’s oven-baked.

 

Here’s a handy tip for keeping your chicken breasts tender, moist and most of all – full of flavour, the next time you decide to oven back them.

 

Ready?

 

Ok, as you can see from the picture, I’ve wrapped 3 chicken breasts in bacon.

 

Not only does it keep your chicken fillets from drying out – the bacon gives it tonnes of flavour too.

 

I buy bacon from our local Butcher’s.

 

Well, when I say ‘local’, it’s a good 4-mile round trip up and down hills, but it’s a nice way to take a walk, get out into the sunshine and fresh air, and know that you’re giving your mind and body a good workout at the same time.

 

Not only is the bacon good quality, it’s lean and our Butcher knows exactly where it’s come from.

 

One rasher of bacon is all you need for each chicken fillet, and to be honest, I put mine in the fridge for a few hours before they hit the oven, but this is not completely necessary to do.

 

Chicken breasts take about 30-40 minutes to cook at 180 degrees.

 

For your roasted Lortab Generic Valium Buy Diazepamveg, simply slice up a selection of courgettes, mushrooms, onions and peppers, drizzle with a good quality olive oil and cook for 20 minutes.

 

Spice up your roasted veg with garlic, fresh herbs and a bit of seasoning.

 

Let me know if you enjoyed this recipe.

 

But most of all, pop a comment below if you’re going to try it out!

 

Thanks so much.

Buy Cheap Valium Online AustraliaThis is Part 1 in a series of articles relating to alignment and pregnancy.

 

When it comes to alignment during pregnancy, you may not realise, but the way that you stand, sit and even walk, all have a direct influence on your body and your baby.

 

Having a pelvis that’s in its optimal position will make childbirth a lot easier. No surprise there.

 

A toddler doesn’t just learn to walk all of a sudden – it observes how YOU move and mimics your movements.

 

So, how you hold yourself and go about your day, will affect your toddlers’ gait too.

 

A baby’s ability to move from a breech position into the head down position, ready for labour, will be determined by a number of factors, but the main one is whether your deep hip flexor muscles are flexible enough for him/her to make manoeuvre. Interesting, huh?

 

I’ll go into the first point in more detail for you now, and cover the other two topics in a future blog post, ok?

 

If I’ve whet your appetite about how your posture, pelvic floor and your ability to give birth are all linked to posture, then keep reading:

 

SPACE IN AND THE SHAPE OF YOUR PELVIS

Without going into too much detail, put simply, if you sit down a lot, and have done for the majority of your day for the past how ever many years, your pelvic floor muscles might end up in a ‘tightened’ state. This is not really good news when you’re trying to push a baby out through your privates, now is it?

 

When we sit down in a relaxed state it’s often done so with a tucked under tailbone. Check out your posture now if you’re reading this in seated. Are you sitting on the edge of the chair with your tailbone out and your legs uncrossed, or are you sat with your back against the backrest, molding yourself to the chair, Homer Simpson, style?

 

If it’s the latter and you’ve done a lot of it before becoming pregnant, chances are the space between your pubic bone and your tailbone has actually got shorter. Why does that matter? Well, it kind of does, if you’re about to push a baby out through it, doesn’t it?

 

The pelvic floor shouldn’t be tight – it should be flexible, and when it comes to pregnancy in particular, it’s your pelvic floor that needs to have enough ‘give’ in it, to facilitate childbirth to physically get baby out through the birth canal.

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If you visualise your pelvis looking downwards, the shape of the bowl or outlet of the pelvis should be somewhat circular. If your pelvic floor muscles are tight, it means you’ve changed the shape of your pelvis, and I know I’d much rather push a baby out through a circular outlet, than try and do so from a flat oval shaped one.

 

Getting some flexibility back into your pelvic floor muscles isn’t unachievable.  It’ll just require a lot of squats, exercises to help strengthen the glutes to pull your tailbone back from out of the pelvis and a lot less sitting.

 

When you do sit, here’s how you should be positioned:

  • bum towards the edge of the chair,
  • feet flat,
  • knees hip distance or a little wider to accommodate bump,
  • hip bones forwards (meaning you might need to stick you butt out a bit to get the hip bones on top of the pubic bone),
  • rib cage down, and
  • chin in.

 

For some simple, effective exercises you can do which will get you thinking about your posture at work, rest and play, Buy Msj Valium Online where you’ll learn all of the movements you can do to help re-align your body and prepare you better for labour.

Claire runs a whole host of Valium Where Can I Buy and pregnancy Pilates classes in Nottingham, so check out her timetable Valium Online Australia.

If you’re a desk-bound worker, a new mum or someone who does repetitive movements day in day out, it’s no wonder you get tension in your neck, shoulders and back, is it?

 

All that over-use of the same muscles, lifting, moving, twisting, feeding/caring for your baby if you’re a new mum etc, it’s no wonder your posture gets affected by it.

 

Today, I’m giving you my top 5 tips on things you can do to improve your posture right NOW, and to help you with those niggling aches and pains in your neck, shoulders and back.Can You Buy Valium In Kuala Lumpur

 

I hope it makes good reading.  The question is: are you ready to make some changes?  Ok.  Let’s do this.

 

 

GET UP AND MOVE

The number one reason clients (that’s EVERYONE, by the way) suffer with back pain is because our current lifestyle requires us to sit down.  A lot.  At work we’re sitting.  At rest we’re sitting.  Our spine isn’t really designed for this positioning. Well, not continuously, anyway.  So, point number one is: if you’ve been seated for more than 30 minutes (regardless of whether you’ve shifted position or not), get up and move.  NOW!

 

STRETCH YOUR CHEST, NECK AND SHOULDERS

Regular stretching of your chest, neck and shoulders, like those I mentioned in a recent article to you, is paramount to: getting blood flow into those aching muscles, relieving tension and easing the symptoms.

 

BE AWARE OF YOUR SHOULDERS

Those of you who attend my Buy Msj Valium Uk will hear me say constantly: “Slide your shoulders back and down”, or “Drop your shoulders away from your ears”, or even “For the love of God, stop wearing your shoulders as earrings!”.  Tee hee.  But, on a serious note, for optimum shoulder placement (and to stop that niggling neck/shoulder ache), sit or stand tall, and slide your shoulders back and down your rib cage behind you.  Feels much better, doesn’t it?  Now, make a concerted effort, throughout the rest of the day to become more aware of your shoulder positioning.

 

STRETCH YOUR BACKWww Buy Diazepam Online Org

Stretching your back in a safe and effective manner, is a really nice way of releasing tension on those over-used back extensors.  Your lumbar spine only has 5 vertebrae, but, let me tell you, those 5 bones can cause some individuals a lot of discomfort.  Take a look at the picture opposite of a Cat Curl stretch.  It’s much safe to stretch your back in this position than it is by bending backwards in standing or

 

DO PILATES

Doctor’s recommend it, Osteopaths, Chiropractors and Physiotherapists all condone it as a safe and effective form of exercise to combat back pain.  Pilates works your deep abdominal muscles or “core”, which in turn help support your back.  The more your strengthen your “core”, the stronger your back will become from the support of your abdominals at the front.  Check out my YouTube channel for workouts you can do which are suitable for everyone to perform.  Let me know how you get on.

 

And there you have it!  My top 5 tips for improving your posture right NOW!  I bet you feel better already.

So what does???

We have been blinded by the media and slimming clubs into thinking that fat is the culprit for being overweight.  Low fat foods are high on the list of peoples shopping trips. When you see the words low fat, what it actually means is – the fat is removed and the product is pumped full of sugar and/or Sweeteners, but what they fail to tell you is that what is making you fat is SUGAR and refined carbohydrates!!!!!! So really low fat = get fat!

Let’s look at FATs…

We need fats for energy, they give us more energy than proteins and carbs per gram.  Just think, there has been a massive promotion in eating low fat, yet as a nation we are becoming more and more obese than our grandparents who sat ate beef dripping.  So, the promotion of eating low fat foods hasn’t seen a decline in weight instead there has been an incline in obesity and diabetes. Instead of defining the difference between fats, for example Trans fats being unhealthy, the complete elimination of fats seem to be the message, and this is so very wrong.

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Certain muscle groups deserve extra consideration and attention when it comes to exercise for new mums.

 

It’s no surprise that your pelvic floor gets affected during pregnancy: a) due to the weight of your developing fetus placing pressure on these muscles, and also b) during labour and childbirth itself.  Even if you delivered your baby via c-section, it still doesn’t give you a “get out of jail free card” when it comes to exercising and your pelvic floor, as some of you might think.

 

Roughly 1 in 3 postnatal women suffer with some of stress incontinence after birth.  That’s where you wee or poo yourself when you laugh, cough, sneeze or lift a heavy load.  Pregnant women who were induced and delivered their baby via c-section will still have gone through the stages of labour, and have effectively carried their developing baby for 9 months, so the pelvic floor can still be affected.

 

Exercising after birth is high on a lot of new mums’ agendas, but, it’s important that you do so with caution and care.  I’d describe a postnatal woman’s exercise program as “working from the inside out”, starting with the pelvic floor muscles, which essentially form your foundation of support for all activity and exercise.

 

Your pelvic floor will have been stretched under the load of your growing baby for 9 months whilst you were pregnant, so it’s essential that every new mum puts her pelvic floor first.  Returning to high-impact or intense exercise at this stage is not suitable, for a number of reasons.

 

Immediately after birth, your pelvic floor is compromised.  This places you at a higher risk of not only incontinence, but also pelvic organ prolapse and back pain.  These facts are even more true if you had:

 

1) a long second (pushing) stage of labour,Buy Diazepam Actavis

2) a difficult delivery,

3) a large baby, or

4) if this is not your first baby.

 

The positive thing to bear in mind though is, there are plenty of things you can do to regain your pelvic floor after birth.  All of the exercises you perform in my postnatal fitness and/or Pilates classes are suitable for you to do and have been designed with specific considerations towards your pelvic floor.

 

If your pelvic floor isn’t strong, chances are, you’ll wee yourself or feel a heavy/weak sensation in this area the first time you perform intense exercise, and ultimately, you’ll end up doing yourself some everlasting damage.  This is not an attractive look, or indeed a sensible idea.  Oh, and if you’re having to wear, or even contemplating wearing an incontinence pad to do exercise or perform tasks like lifting baby up, then ladies: “Houston, we have a problem!”.

 

Here’s a checklist that every new mum must pass first, before she even thinks about returning to high-impact exercise/perform intense tasks.  Ready?  Ok, so you need to make sure:

 

Order Valium Online Uka) your pelvic floor is in check ie even the slightest weakness/dysfunction here can have everlasting effects including prolapsed and/or incontinence,

b) you’ve done a couple of months’ worth of work on pelvic stabilisation exercise eg Pilates to ensure your pelvic floor, core and abdominals are in a supportive state,

c) you’re returning to an activity you were doing prior to getting pregnant ie don’t go running if you’ve never run before,

d) you’ve invested in a good sports bra to support your breasts whilst you’re exercising, AND,

e) you’re wearing new, shiny, well-fitting trainers to support your joints, because often the biomechanics of your pelvis, knees and feet have changed to accommodate your baby bump during pregnancy.

 

And there you have it.  My top tips for returning to exercise after birth, with specific consideration to your pelvic floor.  If you have any questions relating to this issue, do get in touch.  I’m more than happy to help, as you know.

If you’re prone to storing weight around your midsection and despite every attempt at exercise, you still find that pesky section of fat under your belly button is going nowhere, I’m here to help.

 

Today, I’m revealing the truth about the fitness industry’s most popular abdominal exercise: the sit up, and why it’s so ineffective at toning that muffin top.

1.       Targeting the wrong area

Ok, so, firstly, I’d like you to think about where you store fat around your midsection.  Is it above or below the belly button or below?  Generally speaking, it’s always below the navel that stubborn fat lingers, isn’t it?  You know, that pesky section of fat that you can roll between your fingers that’s showing no signs of shifting?

2.       Ineffective muscle contraction

Next, have a think about whereabouts in your abdominal area you ‘feel’ a sit up working?  Is it the muscles above, or below the umbilicus?  That’s right – it’s above, isn’t it that you feel the burn after doing a set of sit ups?  So, when you do a sit up, it’s not actually targeting the right muscles, which we’ve established are located below, not above the belly button.  Are you with me so far?

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For some women, pelvic floor dysfunction may be no more than a slight nuisance, whereas for others, it can really affect your quality of life.

Simple pelvic floor function is taken for granted.  We use our pelvic floor muscles to go to the toilet, they protect us from urinating/defecating when we laugh, cough or sneeze and they help us hold everything in place when we do exercise, lift objects and move about.

Imagine what life would be life if these simple functions were taken away from us, and we weren’t able to go about our day-to-day lives without them having an impact on us?

Below, I’ve listed some problems people experience when they have a problem (however minor) in their pelvic floor muscles:

  1. Isolation / fear of venturing out / missing social engagements / travel opportunities
  2. Restricted activity / no exercise
  3. Frequent trips to the loo
  4. Disturbed sleep / fatigue
  5. Poor sexual function
  6. Chronic pelvic pain
  7. Depression / anxiety / stress / trauma / fear
  8. Financial expense of purchasing incontinence products

It’s vital that if you have any pelvic floor problems, however slight, that you speak to a Medical Professional about a) getting a proper diagnosis, and b) receiving treatment to help fix it.

There are many ways of treating dysfunctions in the pelvic floor muscles, and one thing’s for certain, although childbirth and pregnancy can attribute to problems ‘down below’, it’s important that you seek advice sooner, rather than later.

In more cases than not, surgery is the last option offered.  Often, it’s just poor muscle tone, issues with posture/breathing, and awareness of the muscles that needs to be addressed.

If you feel that now is the time to start focusing on fixing your pelvic floor problems, follow my step-by-step guide Purchasing Valium Online Legal which will help you locate your pelvic floor muscles and get you a flat tummy in the process.
 

Who doesn’t want that?!

There’s no real “yes” or “no” answer to the question: “Can I give myself abdominal separation after birth?”, but in today’s article, I’m hoping to educate you a little bit more about what abdominal separation is, and how certain movements, and indeed general habits of several new mums can actually cause abdominal separation or make it worse.

 

If this is the first time you’ve heard about Diastasis Recti (the technical term for abdominal separation), Valium Online Shop to educate yourself more about the condition.

 

It’s important to point out that the abdominals don’t separate in every pregnancy, and please also note that there are many causes of abdominal distension (in both genders).  Can You Buy Valium Over The Counter In Canada to read more about the top causes of abdominal separation.  It’s rather enlightening.

 

As a new mum, I’m here to inform you that there’s one movement you’re doing which can either:

a) cause abdominal separation, or

b) make abdominal separation worse if it’s already present.

 

Were you aware that sit ups aren’t safe during the postnatal period?  I wrote an article relating to this recently.  Read it by Buy Msj Diazepam Online.  If you’re doing sit ups in an effort to tone your abdominals as a new mum, please stop immediately.  They aren’t suitable for postnatal women, so cease them NOW.  You have been warned.

 

I’d now like you to think about how you get out of bed.  It’s the middle of the night, you shake yourself awake, you move out of bed as quickly as you can and tend to your baby’s needs.

 

Be honest with me here.  How do you get yourself out of bed?  More than likely, you shift yourself up into a seated position via a sit up-type action.  Am I right?

 

If you do so, can I suggest you change this habit, because:

a) it’s not safe for your weakened post-birth abdominals, and

b) it’ll makes things worse if you have a diastasis of the abdominals already present.

 

How should you get out of bed correctly to avoid putting pressure on the abdominals?

 

Try this procedure here.  Starting from lying on your back:

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  • Bend your legs
  • Keep your knees together
  • Engage your core/pelvic floor muscles
  • Roll onto your side using your arms and core and keeping your knees narrow
  • Place your hands under your shoulders and walk yourself up via your side
  • Swing your legs over the side of your bed
  • Engage your core/pelvic floor
  • Push up to a standing position

 

Practise this procedure whenever you get out of bed and when you get back into bed to go to sleep, following it in reverse ie don’t lie back from a seated position either, because it’s like doing a sit up in reverse, isn’t it?

 

If your baby is not a good sleeper, think of how many times your baby wakes up in the night, and then cast your mind over the number of incidences where you sit up out of bed to go and tend to them?  It’s likely to be several, isn’t it?

 

Being a new mum requires you to perform actions relating to caring for your baby at speed.  At Genuine Valium Online Uk and Cheap Valium From India, I demonstrate the dangers of doing movements out of habit, and the consequences of performing them long-term on your pelvic floor, back, weakened abdominals and posture.  If you’d like to book yourself a space and learn more about what’s safe and what’s not, see Buy Valium Ampoules for more info.

 

See you again soon.


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