Wednesday, 28 December 2016

Birth doesn't always go to plan

A Massive Congratulations to ME woohooooo.... I gave birth to my beautiful baby boy Jaxton-Black on the 13/12/2016. 

But did my birth plan go to plan?.....


So many people said to me "your so fit, you will probably have a really good birth", and if I am honest I thought I would too. I planned for this amazing holistic mindfulness water birth in the home-from-home centre, I was actually quite excited but unfortunately it didn't happen. I must say I actually thought my Jaxton-Black was going to be two weeks early but he was actually 4 days LATE(already like his dad..hehe).

If you have been following me on my social networks (kimmy_fitness) you would have seen that I exercised right up until birth day. I am so fortunate that I was able to exercise throughout my pregnancy, as I know it incredibly helped me through labour not just physically but mentally too. I highly recommend exercising throughout pregnancy if you can because labour is a marathon/HIIT session in itself. Labour requires your mental strength as well as your physical strength/endurance and of course training through pregnancy will help with your recovery too.

Want to keep fit throughout your pregnancy?  Click hear to email Kimmy

Jaxton-Black's Birth 

Sunday night (11/12/16) my waters started leaking slowly, at first I did think I had actually wet myself and then I realised my waters had broken. This then meant that labour needed to start within 24hours incase of infection. In most cases this does happen but of course not in my case haha... and I wouldn't have expected any different either(I tend to do things the long way round), plus my boy was just wayyyyy to comfy.

After speaking with my midwife, she then booked us in for 6pm inducement at the hospital on the Monday night if labour did not start naturally(which it didn't). Of course we reached the hospital for 6pm and didn't get seen until 8.30pm but I couldn't have really expected any different, babies do not stick to any schedule.

Later that evening Jaxton-Black's heart rate was monitored when they were just about to start the inducement. About 11.45pm they induced me with the gel and a swoop which got things moving pretty rapidly, this was all completely new to me as I went into labour naturally with my first. 
Unfortunately after being induced we did have a little scare, my contractions started immediately which was fabulous(the midwife did say my cervix was favourable) but during the second contraction my tummy went rock solid and my baby boy's heart rate dropped and kept dropping. I told Hendrick(my husband) to run and get someone which then about 6-8 doctors & midwives rushed around my bed. During these few moments I thought the worst, I thought only this amount of doctors would be around my bed if something bad is happening. 
After them all staring at me and the heart rate monitor for what seemed like an hour but were only a few minutes they turned me to my side which slowly made Jaxtons' heart rate begin to rise. During this moment I really felt I had to tune into my body and calm my body down and calm Jaxton down, this seemed so crazy as I was so scared and normally when we are in fear we flee, but not in labour. In labour you have to control your body whilst dealing with extreme pain/fear. It's pretty incredible that us women actually have the ability to do this.
From this moment I just wanted my boy in my arms, most of the midwives seemed to be telling us different information, which made me feel even more unsettled, this just made me realise all I can do is focus on bringing this boy into our world safely. 

We then got moved into the labour room about 2.00am with a new midwife who seemed very unwelcoming and made me feel uneasy, I thought this was the last thing I needed. I asked her "if everything was okay" even though I were the one in labour. She didn't respond very well and questioned whether I wanted a different midwife which I then took the opportunity and said yes. It was very strange, I totally understand they must be so busy but this is a very precious, scary time for us women, a time where 'mother nature' takes over our body which makes us feel vulnerable, we need their professional support. 

We were then given another midwife who was absolutely lovely so I am very pleased I did speak up as I really needed this encouragement and professional support. Of course my husband was amazing, stuck to my side and supported me throughout but it was important for me to have a midwife I could feel comfortable with.

Throughout the rest of my labour Jaxtons' heart rate was monitored and I were given antibiotics and fluids due to the slow water breakage and Jaxtons' heart rate dropping. 
Contractions began to get more intense which then I chose to have some of the 'Gas & Air'....did that feel good or did that feel good...I could have sang my heart out being high on that stuff hehe...  

About 3.15am my contractions began to get even more intense I just knew I were in the final stages. Hendrick decided to pop to the toilet and my midwife had gone to use the computer, for a split second I thought after all of that chaos I am now about to give birth to my son on my own hehe... but it didn't happen thank goodness.
 As they returned I told the midwife he was coming soon so she checked how dilated I were which was only 3cm. Now for a first pregnancy 3cm means you have quite a way to go so it made me think he wasn't coming anytime soon. 
Labour then started to become more familiar, not that that made it any less painful. I must say there was a moment where I felt I could not do this, it was so painful, but I knew I totally could, I mean you only have that option anyways.
I kept telling myself.. "stay focused, go into a trance, take your mind to a place where only you are, be incontrol and listen to your body". 
Then about 3.45am I knew I were in the last one or two contractions, it was pretty amazing knowing that he was actually coming. As I came to my final contraction the midwife had called for more midwives then the midwife guided me to go slow-........ his head was out, she told me "ok the next contraction you need to really push" so I did, "push- Go slow, but push, but go slow, but push, in painnnnn, push, go slow, more pain".... And........He was here...

Jaxton-Black born on the 13/12/2016 at 3.52am

3.52am my boy arrived, safe and sound. Weighing 6lb 4oz. Crying as he came out but not a peep from him since. No tears, uterus has gone down nicely, breastfeeding has felt natural and breastmilk flowing through. My recovery has been amazing, thank goodness as that is what you need with a very active two and half year old. Massively recommend pregnancy exercise especially if you do need a quick recovery.

I can definitely say, I trained for Jaxtons' birth. Every hit session, Every 30/40min cardio session, Every pilates session, all massively helped me. 
If you need help exercising through your pregnancy or post-pregnancy click here to email me
Do check out my Pregnancy information page for lots of information about pregnancy and my 'Personal Training/ Mummyfitness' page for more information on my training programs.

If anyone knows me reading this will find this very predictable and funny what I am about to tell you... But yes I bought my own breakfast into the hospital haha ...I know I am a health freak, but I know they will not be serving any Gluten free cereal/none cows milk in the morning haha. I must say this was a savour as they did ask me to have a snack before being induced so it is worth taking in your own foods. 


Tuesday, 29 November 2016

9 Stretches That You Will Love During And After Pregnancy

Stretching during pregnancy can relieve a lot of discomfort and pain. Im pretty sure most of us complain about back/hip pain as well as that horrendous cramp some of us can get in our calves in the middle of the night.

During pregnancy your body massively changes to make room for your baby and prepare for birth. As pregnancy goes on you will find that you will become a bit off balance due to your growing uterus, this can make you feel a bit wobbly on your feet at times. Your body will also produce a  hormone called relaxin, this loosens your body in preparation for your baby bypassing down through your birth canal. However this hormone affects the whole body which makes it difficult for your other joints to keep stable and supported.
This is why stretching can be really beneficial during and after pregnancy as not only will it help you with your pain/discomfort, but it will help strengthen and realign your muscles which will help stabilise and support your body.

Before we get to the stretches here are some important Tips:

Warm up

Before your begin your stretches make sure you warm up as you do not want to cause any injury. e.g A brisk walk/dancing around/ glute kicks/arm swings/ knee raises ect. 

No bouncing

Make sure you do not bounce during stretching as this can result in pulling your muscles. Focus on holding the stretch until your tension feels at ease. Ideally you want to hold your stretch between 30- 60 seconds.

Do not over stretch

As I mentioned above your body contains a hormone called relaxin' which loosens up your joints. You will find that this will make you more flexible and your range of movement will be more than what it used to be. Some women can actually have the reverse affect which is the bodies way of protecting itself from over stretching. So you could actually find you are a bit stiff throughout your pregnancy. However, if you do find that you have become very flexible make sure you do not over stretch so your stretch should feel nice rather than painful as you do not want to cause an injury. 


Breathing helps you relax and you need to be relaxed during stretching. This can also help you practise your breathing for birth as the more relaxed you are the better your birth will go. Unfortunately our bodies naturally tense up to protect us when something feels like pain so really try and focus on your breathe during stretching as this will help you gain control for your big day. Breathe in through your nose into your diaphragm(not chest) and slowly out through your mouth. 

9 Pregnancy Stretches

Child pose
Muscles: Back, hips, pelvis, adductors(inner thighs), shoulder, quadriceps(tops of thighs).
Tips: Knees wide toes together, push your bottom back to your heels, get your bump comfy and leave your arms extended with your palms facing up for an open rotation through your arms and shoulders.

Cat Stretch
Muscles: Back, shoulders, neck, hips/pelvis, tummy.
Tips: On all fours, weight equally spread between limbs, wrists underneath shoulders and knees underneath your hips. Relax your head down, exhale and round up through your spine, inhale taking your spine back to neutral spine/starting position.

Glute stretch
Muscles: Glutes, hips/pelvis, lower back, adductors. (This can also be done sitting on a chair. My fav stretch)
Tips: Sitting comfortably lift one leg over the other and open up through your hip. Apply a little pressure to your open thigh if you need too. 

Neck lengthening
Muscles: Shoulder, neck and spine.
Tips: Kneeling/sitting/standing lift your spine tall pushing your shoulders down your spine towards the floor making space between your shoulders and neck. Slightly tuck your chin in to lengthen through your neck(Think of a ballerina).

Shoulder stretch
Muscles: Shoulders', neck, arms, back.
Tips: Kneeling/sitting/standing round your spine forward caving in your chest, clasp your hands together relaxing your head in, taking your arms out in front, stretching your shoulder blades apart.

Hip stretch 
Muscles: Hips/pelvis, adductors, back, glutes(bottom)
Tips: Sitting as tall as your feel comfortable with no unsettling pain, open up through your hips, apply a little pressure to both thighs so they stay in one position, lengthen through your spine and push your shoulders'  down making space between your shoulders and neck.

Side bend
Muscles: Obliques, hips/pelvis, chest, ribs, back.
Tips: Sitting/standing bending over to one side. Lengthen through your side, right through to the tips of your fingers, keep your heart and bump open. Make sure you do not hold onto tension in your neck.

Chest stretch
Muscles: Chest, neck, ribs, shoulders, tummy.
Tips: Lengthen both arms out pulling thumbs back, relax your head back comfortably, and relax your shoulders.

Hip flexor stretch
Muscles: Hips/pelvis, quads.
Tips: Try to keep weight into the front leg/foot, tuck pelvis under, lengthen through your spine pushing your weight forwards, but keep your front knee behind your toes..

I would recommend that you carry on stretching post pregnancy as you will find new aches and pains due to different repetitive mummy requirements. i.e picking up your baby, breastfeeding, holding baby, lifting/carry, rocking ect. Your core muscles will also be very weak which will easily allow pain and tension to occur so be aware as you will need to restrengthen these muscles correctly. You can do this safe and effectively with my 'myMummyFitness' program or my 'Rehab your abs' (diastasic-recti) program. Email for more information on my mummy exercises programs and make sure you check out my 'pregnancy' page for lots of useful pregnancy information.


Wednesday, 16 November 2016

10 Reasons Why You Should Exercise During Pregnancy

Exercising during pregnancy is very beneficial for yourself and for your baby 'If mummy feels good baby feels good too'. Of course this does not mean you have to run marathons or throw gigantic weights around, you can choose to maintain your current fitness routine or take it down a notch but I wouldn't suggest aiming for any personal bests or participating in extreme sports. 

As some of you may know i am 37 weeks pregnant! Woohayyy...  My second baby boy is on the way.Luckily I have been able to keep active during my pregnancies which is good for me as I am very passionate about exercise. And of course I need to keep up with my 2 and half year old son(an athlete already).
If you are new to exercise then I would recommend prenatal Pilates/Yoga classes and swimming. 

Exercising during pregnancy is completely your choice. You have to expect yourself to be very unpredictable and to allow your body to take the lead. Sometimes your brain will want to do more but your body just can not, please listen to your body (I am forever telling myself this). Focus on yourself and your growing baby, try not to compare yourself to others' as every ladies' pregnancy is different. 

However, if you have been doing regular exercising before pregnancy then definitely continue, just listen to your body and make the changes when you need too, 'mumma' knows best'.

10 reasons why you should exercise during your pregnancy

  • Happy Hormones- pregnancy is like riding an emotional rollacoaster for 9 months. Sometimes you will feel on top of the world and sometimes you will have some pregnancy blues. This is very normal, yes it is wonderful that you are pregnant but sometimes you may suffer with anxiety/depression. You are flooded with so many new hormones your body is rapidly changing you have to expect yourself to feel a little low now and again. This is where exercising can hugely help as serotonin is released which will naturally increase your mood. You don't have to go crazy to release this hormone, so get moving! However, please seeker further advice if you do feel constantly low. 

  • Helps maintains fitness levels- If you loved your fitness before being pregnant you will be keen to stay on top of it during. Of course you will have to amend the way you train but you can still push yourself and walk away feeling fabulous. 

  • Reduce stress- Exercise can be very therapeutic for some individuals. Therefore some may feel it is very important for them to carry on with exercise during pregnancy to help manage their stress.

  • Prepares your body for labour- Childbirth requires stamina, strength and plenty of determination. Exercise demands the exact same. This is where you can help prepare yourself for childbirth so you are familiar with the determination and are able to use your strength and control that you have been using in your exercises. Labour massively requires control and stamina, some may feel completely out of control during childbirth especially in your first pregnancy so it is very useful staying connected with your body. (I describe childbirth similar to a HIIT session hehe)

  • Reduces constipation- Constipation is very common during pregnancy so say hello' to very slow bowel movement. Throughout most of our pregnancy our intestines are squashed which means our digestive system goes at a snail pace. So move more to get things moving, and eat less but more regularly to feel more comfortable.

  • Improves sleep- Getting a full nights sleep becomes impossible. Your mind is constantly thinking/worrying, legs are cramping, you just cannot get comfortable and the amount of times you will need to pass urine is uncountable... Exercising can help relax the mind and body aswel as stimulate blood circulation which will reduce leg cramping and calf pain- so you do have hope with being able to sleep better.

  • Reduces pregnancy discomfort- It is no secret that our growing baby puts extra pressure on our joints and back therefore keeping active will reduce discomforts. Stretching can help with your back pains as well as pregnancy pilates/yoga. Cardio/walking can help increase blood circulation, leg cramps and vicarious veins. Swimming/water aerobics can be very soothing due to the water being able to support your bump. (I must say I love being in water with this pregnancy). Exercising can also safely get the baby to shift around abit if they are causing discomfort in a certain position.

  • Me time- Exercising during your pregnancy will allow you to get some time to yourself which is very important. Whether it is a pregnancy class or your own gym session, either one is great.

  • Quicker post labour recovery- Your body is more likely to 'bounce back' quicker if you were able to workout throughout your pregnancy. This is due to your body being fitter and most likely to have gained excessive unnecessary weight. 

Have a Happy,Healthy Pregnancy!


Saturday, 5 March 2016

10 reasons why your body is holding onto fat

Do you ever feel like your body is holding onto fat more than others? I know I do... And it is driving me nuts!
Sometimes I look at other people and think 'how on earth have they done that?' 
I train hard/smart, and I eat blimen great most of the times.... Which is why their must be something slowing me down/holding me back and I am not having it anymore.

So here I have put together 10 reasons why you could be slowing down your fat burning process. 

Be honest with yourself and make the change you feel you need to make

1.Are you a cardio bunny? 
There is absolutely no problem doing all the cardio you want to do if you love it. However if you're doing shit loads of cardio to reach your ideal body shape, then I can tell you; 
endless amounts of cardio WILL NOT get you there and you are unfortunately wasting your time'. 
Here's the science; Excessive amounts of cardio lead to an overproduction of cortisol, which leads to MORE abdominal fat and numerous amounts of health problems. < this just makes you want to scream if you are a cardio junkie doesn't it. 
However you've got yourself a great pair of lungs and I'm sure their has been times where you have loved it and needed it. 
I used to be a cardio bunny and I can actually say I always held fat around my tummy- it drove me mad! 
Break this belief in your head and try moving away from excessive cardio. HIIT is fab and still a form of cardio- it gives you that cardio buzz, requires less time and will stimulate a fat burning effect without that long duration of cardio. However this does not mean I am saying you can't go for a 10k run, just mix it up abit. 
'1-2 cardio sessions and 3-4 weighted sessions a week, if you need to add a 20 min HIIT then add it.' Be Happy.....

2.Training smart
Here's some useful info....
Firstly; Calories burned in cardio will be the only calories you burn.
Weight training you will burn calories during your workout and throughout the day.
HIIT you will burn during your workout and again throughout your day. 
Secondly; As you become better at your training the more you will need to push your body to keep gaining results. 
Thirdly; Keeping track of your training, push yourself for more in less time or lift more after every 4-6 weeks- obviously this is goal oriented so make sure you set yourself a great plan of action.

3.Are Heathy Snacks Healthy? 
Title seems hilarious but it's true. 
Are your 'healthy snacks' actually healthy.... 
We get told to snack on fruit and nuts right? Yes I can confirm they are healthy as long as you don't over eat them.
 To much of them will prevent you from getting lean ( Bingo- this is my problem- I am such a fruit and nut fan).
So how much should we be consuming?Here is some crazy numbers for you;  One gram of fat contains 9 calories. 23 almonds is an average serving; 162 calories 14 grams of unsaturated fat, 6 grams of protein. 
And in our language; if you eat too many of these you can easily over eat your unsaturated fat intake for the who day which will only cause added inches because our bodies do not need it. One handful a day is more than enough(goal orientated). 

We averagely need between 40-60grams fat per day depending on required calorie intake. Remember we all require different consumption of nutrients, get to know your needs! Do not copy other people! 

4.Cut The Drinks
Yes this maybe convenient at times and you may actually think this will help shred your body fat but you are completely underestimating the function of chewing. I mean we are given teeth for a reason, no?! 
When you want to get ripped- chewing your calories is your best option.
 It is the actual act of chewing and digesting your soluble food that burns calories and chewing will make your body burn more calories than drinking. 
If you do love a soda, grab yourself some spring water and a drop of juice try not to go for the soda. if you are really trying to get lean, you shouldn't even be walking down the soda isle. 

5.Protein Protein Protein
Okay so how many of you hear us personal trainers tell you to eat more 'protein?' It's not even just us pt's anymore you will see adverts/celebs advertising protein. Articles in magazines all about 'eating protein for a lean body'. I'm sure most people that attend any exercise regime has heard the effects and importance of protein.. Are you understanding where I'm going with this? Hehe....
Yes protein builds and repairs muscles but it also helps the body feel satisfied which means; over eating will not occur! If you are not eating enough protein for your body you will find it very hard to get that lean body you are working your ass off for. 

6.Over Eating
Fortunately for us most of the macros are displayed on food packaging or we should generally have an idea what they are when we purchase them (I.e the amount of protein, carbohydrates, fats, sugars ect). This is good to look as we can then have an idea of what we are eating, just please do not get obsessive as it isn't healthy for you. 
Sometimes unfortunately a sauce/dressing with that healthy salad creates empty calories which actually causes 'over eating'. Sounds completely ridiculous I know! but if you eat over what your body actually needs everyday those inches will be added to your waist or will be the reason why you are not changing! Only eat what your body requires.

7.Are you drinking enough water? 
Realistically how much water do you drink? This should be the easiest one to alter. I say should be because a lot of people find it difficult to actually drink enough water.... Writing that seems crazy as its in our taps, in every shop, at every work place... But yet we do not take advantage of it.
Water cleanses the body, helps suppress appetit and will help boost our metabolism aswel as many more benefits!
Our body actually requires water for all of its metabolic functioning, so you can see how easily you can slow your fat burning process down. Drink at least 1.5 litres a day and your'll be on your way to your goal. 

8.Lack of sleep and rest
This can cause a hormone known as cortisol to release into the body which can cause an increase in body fat storage. Lack of sleep and rest also prevents full recovery and muscle repair. So us parents are pretty screwed- just get as much sleep as you can. 
Sleep deprivation also decreases insulin sensitivity which increases those cortisol levels which again will slow down the fat loss process. Try and create yourself a regular sleep pattern with at least 6-8 hours of sleep a night- I know with life situations it may not be realistic but try and give yourself a sleep routine. 

Stop being stressed! Ha if only it was that simple. 
Relating back to lack of sleep and rest, Stress produces the same hormone cortisol which again has the same effect; increasing body fat storage if uncontrolled. Some people find that they lose weight through stress this still can cause the same effect, leaving your body jelly like. Even if your training and diet is on point, stress can slow you down. So maybe it's time to take some time to yourself?! Give yourself some love! 

10.Be consistent and realistic
Consistency is the key to your door. Look back at all 9 reasons and put the word consistency to them! You need to be consistent will everything. Yes it will take hard work, huge amounts of control but if you want it you have the power to make it happen. I also believe that being realistic to yourself as possible will massively make a change. The only person your cheating is yourself! Set realistic goals- seek professional help if you need too. I can promise you these 10 reasons will 100% get you to your fat loss goal. 

Three weeks of making small but significant changes and I can honestly tell you I can see and even feel the difference. You could read through all of this and feel that you already do it... But then if you did already do everything why would you be reading this blog. 
In these situations you have to be brutally honest- it's only YOU that's missing out. As soon as I started researching I saw so many changes that I could do and have done... And it's paying off. 
I think for me it was the healthy snacking; I snack healthily but a snack is a snack- it's not suppose to fill you up< and that's where I think I was going wrong. 
Yes I believe that genetics do play a part- however I do believe that we all have potential to reach what we want to reach. Let's exclude the obvious though- I want longer legs but they are definitely not going to grow- so let's be realistic! #DestroyBodyFat 
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