Post Natal Exercise

Just as in my last post about exercise during pregnancy, then post natal exercise is just as important and their should be clear aims for post natal exercise, which includes:

• Re-tone pelvic floor to reduce the risk of stress incontinence.
• Re-tone abdominal muscles to increase strength and enable them to support the spine and regain figure.
• Develop good technique in basic daily tasks, essential in back care.
• Correct/regain good posture.
• Enhance self confidence.
• Weight loss. Please be advise that this is a more of a long term aim and should not be a major consideration during the immediate post natal period.

1. It is not recommended that you return to sport or exercise classes before the six week post natal check up following normal delivery. If you have experienced delivery by caesarian section you should delay this further to approximately 8-12 weeks. In the mean time you should take your baby for a daily walk and aim to increase the pace and length of walk gradually over the 6-8 week period. You should pay attention to your posture and the height of the pram handle.

2. Whilst in hospital you may find that you are given a few post natal exercises for the abdominal muscles and the pelvic floor. For the pelvic floor you should do the same as you did during pregnancy of fast and slow contractions of the muscles that stop you going to wee. For your abdominal muscles you should perform static contracts, which involves pulling the tummy in holding and then releasing and this should've done as much and as often as possible.

 

3. You should avoid doing sit ups until your abdominal muscles are strong enough to remain flat during the exercise, otherwise Doming will occur. Doming of the abdominal muscles is the term used to describe the bunching or bridging up of the abdominal muscles during a sit up.

4. I know this is the most important thing to most woman, however weight loss should be gradually decreased. A gentle but progressive programme of aerobic exercise will help, however breast-feeding places many demands on the body and requires slightly greater fat deposits than you may be accustomed to, so it is important that you do not go for a dramatic or total weight loss until breast-feeding has finished. You should look at regaining your pre-pregnancy weight after 3-12 months.

If you would like more information about pre and postnatal exercise then please get in contact or CLICK HERE as I am a fully qualified ante and postnatal instructor who can adapt your training programme to your new needs.

Exercising During Pregnancy

Staying active during pregnancy is important to promote an easier birth and quicker postnatal recovery. So just because your pregnant doesn't mean you have to stop exercising. Here are some tips on how to exercise safely during pregnancy  

1. If you are already exercising then it is okay to continue following the advice below, but if you are starting exercise while you are pregnant then you are advised to visit your GP or Midwife first.

2. Core stability training will assist in antenatal balance as your centre of gravity changes, give you strength to push during birth, and get you back to your pre-birth shape. After the first trimester; avoid lying in a prone position (face down) on your stomach, so no back extensions or press ups! On all fours is an ideal position to adopt for core stability, simply drawing in the abdominals and including arm and leg movements is an excellent place to start. Remember to work your pelvic floor muscles too; do this by including fast and slow contractions of the muscles that stop you doing a wee. Doing these exercises pre and post pregnancy will give you greater bladder control.

3. Aerobic training is great for you and your baby's circulation, but too much at a high intensity can cause overheating; so stick to interval training (using effort and rest periods), allowing short bursts of effective exercise followed by a longer or same rest period, for example; 1 minute moderate intensity followed by 1 minute low intensity.

4. Resistance training is considered safe during pregnancy and is advised in order to help with postnatal baby duties! Repetition ranges of 8-12 are most appropriate for benefits in strength and endurance. Aim to work at a moderate level without over-exerting yourself, 1-3 sets depending on your fitness level. Listen to you body and rest plenty between sets. Consider functional exercises such and squats, lunges and shoulder press.

5. Gentle stretching is advised during pregnancy, particularly areas that you have worked, however, a hormone called relaxin is present during pregnancy which helps to loosen connective tissue in preparation for birth, this means that all muscles, ligaments and joints are affected. So avoid stretches that are held for longer than 10-15 seconds, and do not over-exert the stretch, keep it comfortable.

If you would like more information about pre and postnatal exercise then please get in contact or CLICK HERE as I am a fully qualified ante and postnatal instructor who can adapt your training programme to your new needs. 

Many thanks for reading

Pete

Small Changes...Bigger Picture

I'm sure that a lot of you reading this having started a new exercise or diet to help you with your New Years resolution. So below I have put together some of my top tips that I give my clients when they start Personal Training with me.

It is best to make small changes slowly rather than big changes quickly as you are more likely to stick to small changes.

Dietary Advice

1. When dishing up a meal or snacking eat 10% less than you normally would eat.

2. Try to think first and if there is a better choice make that one.

3. Try to avoid foods with more than 5g per 100g of sugar in.

4. Try to avoid buying anything marked 'LOW FAT'. I know this sounds strange, but usually when something is low in fat it is high in sugar or something else that is bad for us.

This naturally rules out chocolate and other really sweat things that if we are honest with ourselves we all know that they aren't that good for us.

Exercise

Wherever possible try and swap your transport for working. I can't stress enough how important walking is. It is a really good foundation for your mind and body.

It teaches your body to burn fat and be more efficient, prepares your body for exercise, it is free, you can do it anywhere and you don't need special equipment to do it.

Try and get at least 3 hours a week of doing some kind of whole body exercise, that will incorporate increasing your heart rate as well as bodyweight or resistance exercises such as squats, lunges, press ups etc.

Finally I would like you to remember that being healthy or the weight you want to be and living a happy healthy life doesn't restrict you from eating certain foods, having another chocolate bar, going down the pub with your friends for a pint, or eating out at a restaurant.

Changing is easy if you make small manageable changes.

Remember.....

1. Crash diets or diets full stop don't work.
2. You can eat food and a lot of the right food and still be healthy.
3. Fat doesn't make you fat SUGAR does.
4. Exercise can be fun so find something you enjoy and get out there.
5. Walking is good.

Move a little bit more and make better choices, then good things will happen.

Thanks for reading

Pete

Making Your New Years Health Resolutions A Habit

It is the new year and the time where we say.. "right this year I'm going to get fit and healthy". I wish as many people would prioritise their health and fitness in the other 11 months of the year as they do in January, as we could see a big reduction in depression, stress and other related conditions.  If this sounds like you then here are some of my top tips on how you can keep on track for a fitter, healthier, stronger you in 2015.

1. Do More

Instead of concentrating on eating less of this or that, focus on what you are going to add More of in 2015.

- More activity

- More lean protein

- More good fats

- More vegetables

- More water

- More weight lifting

- More fun at PB Fitness Bootcamps

Doing MORE Sounds a bit more manageable then deprivation.

The beauty about the more approach rather than restricting is that you're are giving your body more nutrients so it doesn't give you blood sugar dips that's leaves you craving the bad processed foods.

The more you move and enjoy exercise the better you feel about your body shape, health and fitness and the less you want to shove your face full with sugar and artificial food that doesn't make you feel great.

2. Break Down Your Goals

Take your long term goal (for example loosing X amount of weight, running 5k in X amount of time) set yourself an end date by which date you wish to achieve your overall goal. (It is vitally important that you set realistic time phases for your goals). You then need to break this long term goal down into shorter term goals for example 4 week or 2 week goals. By breaking your long term goal down your goal will seem a lot more achieveable and as you hit each short term goal this will also keep you motivated and focused to carry on.

3. Shout About It and Tell The World

Take to Facebook and Twitter, tell your friends and family what your goals are and when you want to achieve them by. This will not only act as motivation as you are now accountable for your goals, but people will also take interest in your goal and ask you how it is going. They will also offer you support and encouragement through the hard times and give you the motivation that you need to keep on going. Let people know when you reach each of your short term goals as again this acts as great motivation to keep going to your next short term goal. Don't forget, if you see one of your friends mentioning about reaching a goal then congratulate them and offer them the encouragement and motivation that they deserve.

4. Reward Yourself

When you achieve your short term goals then reward yourself with a treat. For example this could be a shopping trip for new clothes, a special meal, a special night out or anything you like. You need to remember that this treat is only for when you achieve your goals. If you treat yourself whenever you like then it will not work as motivation for you to carry on with your new lifestyle.

5. Personal Training
If you know of someone who struggles to maintain motivation or needs a push in the right direction then don't forget there are a number of different Personal Training options that you could do with PB Fitness, which are designed for you and your needs and requirements to improve your relationship with your body, food and give you a health boost.

You can check this all out by >>CLICKING HERE<<

I hope you have found these tips helpful and useful for you to stick to your New Year resolutions. Finally one of the most important reasons to remember as to why you have chosen your new lifestyle in 2015 is because you wanted to be a happier, healthier, fitter, stronger you in 2015.

Many thanks for reading

Pete.