Pre and Post-Natal

Pre-Natal Personal Training

Contrary to popular belief it is safe to exercise throughout your pregnancy using specific techniques. The techniques I use change as you move from one trimester to the next, for the wellbeing of you and your baby. Exercise, of the right kind, has many benefits before, during and after your pregnancy.

Exercising whilst pregnant can help:

  • Limit weight gain
  • Reduce birth duration
  • Reduce birth pain levels
  • Reduce/stop morning sickness
  • Reduce swelling in areas such as the ankles
  • Relieve constipation
  • Reduce leg cramps
  • Prevent varicose veins
  • Prevent insomnia
  • Reduce fatigue
  • Improve posture
  • Reduce backache
  • Help circulation
  • Help control gestational diabetes

You must seek advice from your doctor before exercising, if you are fit and healthy exercising is perfectly safe for you and the baby. Nutrition is very important while you are pregnant, so I can give you advice on how you are doing with your eating and help you pick through the minefield of what to eat and what not to eat. If you are struggling with back ache I can help you with a combination of massage and exercise to ease your discomfort.

My top 10 tips for Pre-Natal exercise:

  1. Never exercise lying on your back or front
  2. Stick to ‘low impact’ cardio exercise like brisk walking and swimming
  3. Try and walk as much as possible during your normal day
  4. Use light weights to tone your muscles
  5. Make sure you’re eating enough energy foods before and after you exercise
  6. Always consult your doctor before you exercise when you’re pregnant
  7. Always have some water on hand so you don’t overheat or dehydrate
  8. Stop if you feel any pain, dizziness or anything unusual
  9. Keep yourself motivated to exercise by having little treats afterwards [like a nice long bath]
  10. Exercise with other expectant mums to make it more fun

Post-Natal Personal Training

Unfortunately our bodies don’t always snap back into their original shape and there are the joys of stretch marks and new found saggy areas or weight gain to deal with. The right kind of exercise will help your physical and mental recovery after giving birth and help your flagging energy levels. We’ll work together to get you back into shape or in even better shape than you were before!

Once you’ve had your 6 week check and your midwife gives you the thumbs up, you’re fine to begin exercising [if you had a Cesarean you should wait 8-10 weeks].

Benefits of Post-Natal exercise:

  • Weight loss
  • Toning
  • Increased energy levels
  • Improved mental well being
  • Improved sleep quality when you do get some sleep!
  • Returning your posture and muscle balance back to normal
  • Improved sex life and tightening of the pelvic floor muscle

We can work out with or without your baby being with us. There’s a lot we can do with a pram in the parks and a baby provides a fantastic weight for toning up those arms! Or if you’re looking for a bit of time out, I’ll make sure you enjoy your valuable break.

I can also advise you on your post-natal nutrition to help with breast feeding, energy levels, weight loss or simply a healthy balanced diet.

My top 10 tips on Post-Natal exercise:

  1. If you’re breast feeding, feed the baby just before exercising to make sure you can exercise with as little breast discomfort as possible
  2. Stick to ‘low impact’ cardio exercise like brisk walking and swimming
  3. Wait until your 6 week check before starting proper exercise
  4. Walk to the shops instead of driving
  5. Play with your baby, lifting him or her up with a straight back to tone up your arms and chest
  6. Make sure you’re eating a balanced diet and not restricting calories. Your body and your baby need all the energy and nutrients they can get
  7. Get a good sports bra
  8. Contract your pelvic floor muscle whenever and wherever you can!
  9. Concentrate on sitting and standing up straight, it is important your posture is good when you’re carrying an increasingly heavy baby around
  10. Start any abdominal exercises very slowly and carefully at first