24 09 2013
Buy Valium Diazepam OnlineI love teaching exercise to pregnant women. It’s an incredibly rewarding client group to teach, and at the end of the day, the end goal for each and every mum-to-be is giving birth to a beautiful bundle of joy, and that’s actually pretty exciting!
When it comes to childbirth itself, for some expectant mums, labour itself is fairly straightforward. For others though, it can be described as possibly one of the most physically demanding events you’ll ever experience. You know me well – I don’t sugar coat things, and I make you work out at a reasonable level of intensity during my Buy Valium 5Mgand Valium Online Overnight Deliveryclasses. This is to help benefit you not just during pregnancy, but actually what I’m trying to do is prepare your body for labour. That’s my job as an Ante/Postnatal Fitness Expert.
If you’d like to have an Active Birth, when you go into labour, you’ll be encouraged to move about and shift around into different positions to help you cope with the contractions. So, during an Active Birth, you may be standing up leaning against a wall for a few minutes, then progress to sitting on a birthing ball to help release the discomfort in your back You may then try a deep squat for a while to help widen the pelvis, and/or then step down onto your hands and knees to give your legs a bit of a break.
Valium Buy CanadaSo, if you go through that list of positions again, it’s obvious that you need to adopt a full-body approach when it comes to exercising during pregnancy, isn’t it? Labour isn’t just hard work on your cardiovascular system, it also requires endurance and a significant amount of strength in your arms, legs and abdominals. A client recently emailed me to say she’d had her baby but had no idea how much she’d use her arms during labour, and she put the fact that she was able to withstand labour for a long time cardiovascularly, down to her attending my Bump to Babe classes, so there you go!
Contrary to belief, babies don’t just pop out when you sneeze. It’d be great if they did though, eh?! Have you ever thought about which muscles help guide baby out through the birth canal itself? Have a think for a moment… You guessed it, it’s your pelvic floor that directs baby out, and although this isn’t discussed at antenatal education classes very much, it’s actually your abdominal muscles that help you during the pushing stage of labour.
So, so far I’ve mentioned your arms and your legs, your pelvic floor and your abdominals. I’m here to tell you it’s vital that you also train your heart and lungs too, because the fitter you remain during pregnancy, the better positioned your CV system will be in to withstand labour for longer.
You wouldn’t go out and run a marathon having done no training beforehand and I can’t stress enough how important it is that you adopt this same approach during pregnancy. Stay active, keep strong and work those core and pelvic floor muscles as I instruct you in class.
If you’re not currently doing a lot of aerobic activity, or nothing structured for pregnancy which focuses on your arms/legs/pelvic floor/abdominals etc mentioned above, Buy Cheap Valium From Indiato come along and work out with other mums-to-be or Buy Genuine Valium Online, if you’d prefer to do a workout in the comfort of your own home.
03 09 2013
When it comes to having fun in the sun during pregnancy, it’s important to stay safe and remember your Sun Smarts.
I’m originally from Australia, so although I grew up in a warmer climate where the risk of skin cancer is high (approximately 2,000 people die from the disease each year would you believe), I feel it’s even more important for mums-to-be to take care of their skin during pregnancy. Read on to find out why.
To give you some background, my mother has had 3 moles removed from her skin over the past three decades including one malignant melanoma, and although I’m pitching this article to you in the UK, it’s important to remember that just because the sun isn’t shining, it doesn’t necessarily mean you won’t get burnt. So, even on overcast days in the UK, you should take care, particularly if high levels of UV are predicted.
During pregnancy, you might find that the sun causes your skin to change colour more easily than usual, regardless of the season. This is because the levels of a hormone that makes your skin react to the sun by going darker (melanocyte-stimulating hormone) are higher during pregnancy.
Below are my top tips for staying safe in the sun this summer:
Sounds obvious, but it’s vital that you apply a good sunscreen against the sun’s harmful UV rays. Go for one higher than 50 SPF. You should use 2mg of suncream per centimetre of skin, but most people don’t use anywhere near that much. Tip: I personally use a face sun cream of 50 SPF for my face and body because it’s less greasy.
- AVOID THE SUN
Staying out of the sun between the hours of 11am and 3pm is a good rule to follow. The sun is at its strongest during these times, and it’s obviously slightly cooler first thing in the morning and later on a night as the sun sets.
Staying hydrated and keeping your fluid intake up is very important when the weather’s warmer, but more so when you’re pregnant, so always have a water bottle to hand. Tip: Buy water in bulk and always leave a bottle or two in the boot of your car so you have instant access to it.
- WEAR A HAT
Wear a hat when out and about because the skin on your face during pregnancy is more susceptible to pigmentation. This means you could get irregular patches on your face, called chloasma, commonly known as “mask of pregnancy”. These appear as dark patches if you’re light-skinned, or paler patches if you’re dark-skinned.
- LOOK AFTER BUMP
Sunlight can also make the line appearing down the middle of your belly (linea nigra) more obvious. So, if you want to bathe in the sun, do so in the shade. Tip: Cover bump with a separate towel to get him/her cooler whilst at the beach.
If you’re concerned that wearing suncream blocks vitamin D levels in your body, according to a study performed recently, this is proven to be inconclusive. Two study groups were sent off for a week’s holiday to Tenerife recently. One group put their own suncream on, and the second control set were shown how to apply it correctly. The results showed that even those who were slathered in suncream had a considerable increase in their vitamin D levels after they returned from their holiday, a week later.
So there you go. If you’re off on holiday soon, have a great time! One final tip: take a dip in the pool as often as you can because swimming is a great form of exercise (avoid overdoing it on the breaststroke read more about why Valium Online Store). Swimming improves circulation, cools your core temperature and is really rather refreshing.
For exercise you can take on holiday with you, Buy Valium Mastercard Online to gain access to an instant download which takes you through a workout suitable for all stages of pregnancy.
21 06 2013
Recently, I answered a quick question relating to feet swelling during pregnancy and mentioned that it’s more common than you think, with 60 to 70 percent of women noticing that their feet swell to one shoe size bigger during pregnancy. It’s quite a high percentage, I think you’d agree and is cause for concern, particularly for me as an Ante/Postnatal Fitness Expert who exercises women both during pregnancy and after birth.Lortab Generic Valium Buy Diazepam
In this study, it showed that of the 49 pregnant women surveyed, two thirds of them showed signs that their feet became longer and wider after their first trimester, and remained so, five months after birth.
Today, I’m talking to you a little bit more about the effects that this permanent swelling has on the body of a postnatal women. I feel it’s important you’re aware of this change during pregnancy, to: a) keep it in check when buying shoes now, and b) so you’re aware of the impact it may have on you and your body after birth.
Dr Neil Segal, associate professor of orthopaedics and rehabilitation at the University of Iowa, led the recent study I’m referring to and he explains that women, especially those who’ve had children are very much disproportionately affected musculoskeletal disorders.
The study found that the everlasting change in foot shape could have dire consequences because the feet form the very platform we rely on each day. A permanent change in foot size and shape can put new mums at higher risk of injury and misalignment, not just in the feet themselves, but further on up the chain of joints too. This in my eyes certainly explains why postnatal women suffer with more knee, pelvic and back problems not just from constant lifting/carrying and caring for their newborn, but due to this biomechanical change in the feet too.
Arthritis later on in life is certainly more prevalent in women than men, and this could also explain why women are more at risk of pain or arthritis in their feet, knees, hips and spines. There’s certainly a correlation there in my eyes, anyway.
Researchers measured women’s feet once in their first trimester and again five months after childbirth in the study. The results revealed that of those patients’ feet studied, the arches became lower and less rigid during that period. At the same time, foot length increased by between 2mm and 10mm, meaning in some cases the women would have been one shoe size larger.
So, there you go. Just a bit of factual information for you today regarding your feet, which we really do need to start looking after. Please do notify your Midwife if you notice any significant changes, or instant swelling in your hands and feet, because this can be something a little more serious, but at least you’re now aware of this nugget of information, and can prepare yourself for it, should it occur postnatally.
If you’ve had your baby recently but want to get back to exercise and really focus on yourself for one hour a week, Buy Cheap Valium Online Australia.
07 06 2013
With so many of your suffering with back ache and pelvic pain in class at the moment, I thought I’d send you out a quick article regarding what exercise is safe to perform during pregnancy.
If you aren’t sure what Pelvic Girdle Pain is, take a look at my blog ‘Valium Online Australia‘, so you’re a little more informed about what the condition is, what it affects, and why you feel pain in certain areas.
As many as 20% of women can suffer with pelvic and/or Valium Bula Anvisa, but I’m here to ease your mind and inform you that exercise, under the right instruction can make your symptoms better.
If you’ve ever been sat down/driving for several hours and then gone to stand up/get out of your car and felt like you were 80 years old, you’ll understand that pain at times, can be debilitating. Have you noticed though, that when you have more of an active day where you’re moving around more, or when you’ve been along to one of my Order Diazepam Australia or Can You Buy Valium In Kuala Lumpur classes, you find that you:
a) sleep better afterwards, and
b) have less pain as a result?
Well, that’s generally because, when you’re in my class anyway, I choose Pilates-based movements which focus on your pelvic floor and/or core muscles which help stabilise your pelvis and back.
In more cases than not, the stronger your abdominals, the stronger your back. By doing Pilates-based exercise which focuses on your pelvic floor and transverses abdominus (deep core) muscles, this enables you to manage and in some cases, eradicate any discomfort felt.
If you’re experiencing any pain in the front of your pelvic eg near your pubic bone, or to one side of your lower back, then you may indeed have the early stages of SPD/PGP.
A Specialist will then advise you to work your pelvic floor muscles effectively, get some strength into your core muscles, and give you a series of, guess what – Pilates-based exercises to do at home to keep things in check.
So, all in all, Buy Msj Valium Uk really is one of the safest and most beneficial forms of exercise for expectant women to be doing at any stage of their pregnancy. I truly believe that if more mums-to-be did Pregnancy-specific Pilates to keep their pelvic floor/core/pelvic stabilising muscles strong, then fewer women would suffer with back pain.
What are your experiences of Pilates during pregnancy? Have you found it’s helped you? I’d love to hear your thoughts, so drop me a line.
16 02 2013
So, today I thought I’d answer a question I’m asked quite frequently from pregnant women which is “When should I tell my Fitness Instructor I’m pregnant?”. If you’re trying for a baby or you’re in the early stages of pregnancy, it’s inevitable that if you’re attending a mainstream exercise class, seeing a personal trainer, or are a regular gym user, you’ll have to tell someone, somewhere that you’re pregnant.
To be honest, I’m always cautious when it comes to exercising pregnant women, and a pregnant women is pregnant from 0 weeks, right up to 40 weeks, and we can never be too careful when it comes to exercise.
Every pregnant is different, and the symptoms that go along with pregnancy are therefore very individual too. Some women have an inkling, or a feeling that they’ve become pregnant from almost the moment of conception, and others plod along without any symptoms, for weeks and weeks and weeks, and it’s only when a missed period or two occurs, that they actually have things confirmed via a pregnancy test.
08 02 2013
Being an Ante/Postnatal Fitness Expert, I’m asked quite frequently from pregnant clients “How much weight will I put on during pregnancy?”, so I thought I’d write a little article for you, answering this very question, just to clarify the issue for you.
A lot of mums-to-be become very concerned and indeed are quite sensitive about their weight during pregnancy, which is only natural, particularly if this is your first baby.
What I think is more important to point out here is, whilst it’s good to keep tabs on how much weight you’re gaining, you mustn’t let it make you feel anxious, ok? You have enough anxiety going on from external factors which increase your stress levels to let weight gain trouble you too.