Sunday, 18 August 2019

What exercise can I do after having a baby?

Just had a baby? What exercise can I do?


First things first... Those first 6 weeks after birth.. I advise you to REST! (and this maybe longer for complicated births, and at least 8-10 weeks for cesarean births)...
πŸ’›
Listen.... ✨This will be the only time you are NOT actually allowed to workout... When do you ever get told to not exercise? I mean most of us would love to get told this right... So Make the most of it...

πŸ’›
I know it can be very daunting, and some maybe screaming to get back training but please just allow you body to recover!
If you had had surgery you would probably  listen right?! ... So this is very much the same....

However... There are some very gentle movements you can do to really aid your recovery... ✨✨✨✨
πŸ’› Gently roll onto your back and lay on the floor with your legs bent for 5-10 mins a day... This will allow your spine to gently realign it self, allow your organs to shift back to their normal places and size. This is also amazing for your pelvis & hips to just gently shift back to their normal alignment too. (I still do this now.. 2.5years later).
This also really allows you to actually reconnect with your body without baby inside anymore. (I know we all miss bump but they are right Infront of you instead😍) πŸ’› Still movement is very powerful, for the mind especially... ✨

After 3-4 days of baby being born your rectus abdominals will also BEGIN to realign itself and that wide SEPERATION will gradually reduce. Incredible right?!... I wrote BEGIN in capitals because that is what it is... THE BEGINNING!

When you feel ready a gentle walk with baby is amazing for you and baby... We used to get told to wait 2 weeks but fresh air is amazing for any recovery πŸ’› listen to your body you will know when it's time to step out πŸ‘Ÿ

Please mummas' you have to allow your body at least 9 months to actually become your new body with growing a human anymore ✨

Lastly... Do not compare yourself to ANYONE!!!!!! Each pregnancy, birth and recovery is different πŸ’›

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Monday, 17 June 2019

Mums' motivation to exercise at home


To all those mummas' that train at home ✨πŸ’ͺ🏼

You keep consistent✨

You return back to Your routine after falling off track ✨

Never give up even if it takes more time than planned!!! (always)✨

Continue even when your exercise space is taken✨

Yes you Can entertain your kids during training✨

Yes you will listen to A B C f***ING D rather than your own motivating music😐✨

πŸ’› You Have Got ThisπŸ’›

YOU deserve to look after YOUR body and YOUR own mental health✨

YOU deserve to invest TLC in YOURSELF ✨

YOU deserve to be a mum with confidence✨

YOU deserve to feel SEXY ✨

YOU deserve to have control✨

YOU deserve to create more energy✨

YOU deserve to feel empowered✨
.... 
YES your freedom is gone, not in a bad way, things are just very different now.. It is just the reality of it.... πŸ’› 
So let's make sure we do not lose ourselves because we need to be us too..

Yes I Can 

 πŸ’›

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Wednesday, 27 March 2019

Is running safe during pregnancy?

Running can be safe for some during pregnancy and no for others. 




ACOG’s guidelines permit running as follows:⁣
❌ Don’t have any warning signs ⁣⁣⁣
❌ Don’t have a high risk pregnancy⁣⁣⁣
✅Were an experienced runner before getting pregnant⁣⁣⁣
✅Get your healthcare providers approval⁣⁣⁣
⁣⁣
During running, the pelvic floor functions kind of like a hammock. It needs to have stiffness to support the organs but also some “give” to bounce and absorb the impact. ⁣
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ACOG’s exercise guidelines⁣⁣⁣
✅The CDC recommends that pregnant women get at least 150 minutes of moderate-intensity aerobic activity every week. ⁣
✅Examples of moderate-intensity aerobic activity include brisk walking and general gardening.⁣
✅If you are new to exercise, start out slowly and gradually increase your activity. Begin with as little as 5 minutes a day. Gradually increase to 30 min/day. ⁣
✅If you were very active before pregnancy, you can keep doing the same workouts with your providers approval...⁣
✅ If you are an experienced runner, jogger, or racquet-sports player, you may be able to keep doing these activities during pregnancy. Discuss with your provider. ⁣
⁣⁣⁣
Avoid⁣
❌While pregnant, avoid activities that put you at increased risk of injury. (See ACOG website for specifics).⁣⁣⁣
❌ Joints—The hormones made during pregnancy cause the ligaments that support your joints to become relaxed. This makes the joints more mobile and at risk of injury. Avoid jerky, bouncy, or high-impact motions that can increase your risk of being hurt.⁣
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Warning signs⁣
❌Stop exercising and call your provider if you have any of these signs or symptoms:⁣⁣⁣
* Bleeding from the vagina⁣⁣⁣
* Feeling dizzy or faint⁣⁣⁣
* Shortness of breath before starting exercise⁣⁣⁣
* Chest pain⁣⁣⁣
* Headache⁣⁣⁣
* Muscle weakness⁣⁣⁣
* Calf pain or swelling⁣⁣⁣
* Regular, painful contractions of the uterus⁣⁣⁣
* Fluid leaking from the vagina⁣⁣⁣

Written by Pelvic Health specialist: Jeanice  myPFM.com instagram.com/mypelvicfloormuscles
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Wednesday, 13 March 2019

The Do's and Don't's During Pregnancy Exercise

  • Congratulations.... baby is on the way eeeeeek.... So lets keep baby and you safe throughout your pregnancy workout. Follows these 10 Bullet points to help you get through your pregnancy training.
    Please listen to your body and any medical advice as not all of us women can exercise throughout...


    It is really important that you inform all exercise instructors of your pregnancy even if you are not showing yet, as they will need to modify some of the exercises.

  • Do not train to exhaustion. Always work to a max of 70% of your maximum effort. (You may feel like you can push that little more but remember your body is working over time already. The talk test will help you monitor your effort levels i.e you should always be able to have a conversation during any exercise during your pregnancy.

  • Always squat through your pregnancy. Squats will automatically work your pelvic floor and can be a great birthing position where you are likely to be in for a long time.

  • Avoid any front facing exercises i.e planks/floor pushups. These exercises can apply a lot of pressure on your abdomen. 

  • Keep hydrated during your exercise and have a piece of fruit post training.

  • It is important to not over heat during your exercise. Absolutely no hot yoga or pilates, no training in hot conditions and wear breathable fitness clothing.

  • Now is not about pushing yourself, it is about maintaining what you already and making adjustments that need to be made to fit with your pregnancy. 

  • Laying on your back is not an absolute 'no go' but you have to listen to your body and your professional. I would advise that you do prop yourself up bit during exercise i.e using an bosu, step, exercise ball, cushion. 

  • Keep your training interesting! You do not have to just swim, yoga and pelvic floor... unless your doctor has said otherwise.

  • Work with a pre&post'natal professional i.e me! therefore you can check in every week and make alterations in your pregnancy exercise program! 



    Happy Healthy Pregnancy training 
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