The pressure from social media

This forever bugs me.... We complain about 'how much pressure we are under' YET we praise the unrealistic beauty?!

Social media has always portrayed 'perfection' BEFORE Instagram!
They have always created garments made to fit 'the unrealistic body'
They have always presented 'the perfect family'.. ect

And why? Because we buy into it....
We buy into 'quick fix diets'
'Get rich quick'
'long hair in 8 weeks'
'clear skin with this facial'
'100 squats a day to a booty'
'6 week bikini bodies 🙈'...the list goes on!

Every 'like' is also buying into it..!!!
...
We are creating this pressured world that we live in

So how can we make change...??

STOP buying into CRAP.... nothing quick is healthy... Or cares about your wellbeing... Even if your most favourourable YOUTUBE STAR is advertising it!!!

UNFOLLOW.... my gosh this is a huge one!
YOUR social media feed contributes to your wellbeing...
A glance can unconsciously sit in your mind and contribute to your mood....
 STOP LIKING posts that don't make you feel good but looks pretty..
This is 100% encouraging
OUR PRESSURE!

And this is my point... With my picture!

Perfection is praised BUT its not what we want... So why are we praising it???!

We all do it! My page shows this is true... The likes I get for a realistic picture are much lower than a "perfect/sexy/pretty image"

We can change this.... 💛 Keep your feed inspiring, uplifting, REALISTIC, UNPRESSURISED to you 💛

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)...
💛
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...

💛
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... ✨✨✨✨
💛 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😍) 💛 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 💛 listen to your body you will know when it's time to step out 👟

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 💛

Mums' motivation to exercise at home

To all those mummas' that train at home ✨💪🏼

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😐✨

💛 You Have Got This💛

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.... 💛 

So let's make sure we do not lose ourselves because we need to be us too..

Yes I Can 

 💛

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. ⁣
⁣⁣⁣
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.⁣
⁣⁣⁣
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

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 

How to keep fit on holiday with your family

Keeping your fitness routine on your holidays tends to go out of the window, plus everyone expects it to be put on pause.

However, if you love exercising then why should you not continue on your holidays? Of course your not going to have the time or to even want to waste time on holiday in a gym.

So here I have put together a few ways to keep fit whilst you are away.

#1 Wake up early and head to the gym (if they have one). This means it will not affect anyone and no one can judge you for wanting to train.. for some people training is a chore but for others it is actually a pleasure.

#2 Set a timer for 20 minuets and jump around in your room or balcony. No equipment is needed and no-one can moan because you are present. Of course it will be broken exercise because of your kids but just blast what you can. I totally do this whilst I am away especially when hubby' is in the shower so I don't look so ridiculous in-front of him haha. (Holiday workout attached below)

#3 Walk as much as you can. If you have young children make sure you take a buggy/double as you can just pop them in a speed walk around a few places, or even just around the facilities. 

#4 Swim....... this is slightly difficult, especially when you have young kids but even jumping around in the water is moving, so just take the opportunity that you can to get a little something in. Or ask your partner or family(who ever you are with) to just watch them for 10-20mins and go and give yourself a power swim.

#5 Chasing after your children. Especially if you have young ones... it is inevitable that you are going to be exercising 24/7 because you have to follow every move.

#6 Join in on the resorts' sports and activities especially if your babies can get involved. Or again just ask for 20-30mins... (I am terrible at asking but I'm working on it.. hehe...)

#7 Ask your partner or family/friend to get the kids ready for dinner and head out for a quick jog. Again 20-30mins is all you are asking for out of the whole holiday.

#8 Pop to the local park and train in the park whilst your kids are playing, you could even do this everyday which means every day you get to train. Gives you a lil routine whilst being away too and means you do not have to rely on anyone.

Hope these have helped to give you some inspiration. Exercising makes me feel good.. even if it is just a little something. If it is important to you than make sure you do incorporate it into your holidays.

Also remember that your eating habits do not need to go crazily out of the window either, you want to feel good whilst your away right? So don't ruin everything you have done just to take advantage of the buffet. 

Food will always be there it doesn't mean you have to eat it all. 

Of course have your treats more regularly and enjoy yourself but you don't need to go crazy unless it does make you feel good. 

Here is a 10 minute holiday workout that I did whilst I were away. 

Only 6 exercises to work your entire body and no equipment needed. 

Legs (20 repetitions), Arms (20 reps), Cardio (30seconds), Core (10 each leg), Cardio (30 seconds), Abs (20reps). 

Repeat 3-4 times if you can. 

Have a guilt free holiday 

X

Having Children and Having Your Career

Do you ever feel so torn between your career and being a mum? Or the amount of guilt you feel because you want to do something or even one thing for yourself whilst being mummy?

I do.....

I read an article the other day from Fergie the pop singer (in the dailymail) and it just caught my attention and I really felt I could relate to some of the things she mentioned...She started the article off with this statement;

"As a woman... the men can have all the career in the world and still have children. If you're a mum and you have a career... it's the mummy shaming: you can't do that anymore, you're a mum!."

This really saddens me... the amount of intensity and loneliness us a mums already go through transitioning from an independent ambitious woman to then becoming a mummy- where your life goes on hold for that first year/two/ten years/ever and then you hear 'mummy shaming'... *sad face*
 Luckily I actually do not come across 'mummy shaming', I actually come across ' How the f**k do you parent full time and work self employed WITH NO NANNY' .... that in itself literally says 'Career out the window...- because it is hard... however it is possible- I am doing it and so are a lot of other mummies!'

She then pulls me in even more as she mentions about her first time leaving her child to go to the studio and was in floods of tears.... now how many people can relate to this? ... definitely me
I remember the first time I left Carter (my first) I was crying so much.. and even with Jaxton-Black(11 month old) I cried and cheered at the same time hehe- second time round is definitely a little bit different because there is no breathing time...so you do look forward to breathing/going toilet on your own hehe. Leaving your kids is very hard but I do believe it can be healthy for you and for them to an extent, however some have no choice which I completely understand too...

Fergie (pop singer) then quoted;

"What am I supposed to do? I love singing and dancing. It is who I am as a human."

This I can incredibly relate too.... Incredibly relate too. I absolutely love my career- I love helping women through their pregnancy and postpregnancy- it is who I am but I obviously adore my babies too. Men or even just the one with the biggest income' can actually have the best of both worlds' but just because you do not bring in the most money does that mean you career should take the backseat? Your career is just as important- it is you.... and what if your career actually has the potential to be big? Of course your babies will always be your number one but you are allowed to be you too...
I think us mothers put a lot of guilt on ourselves- too much guilt... when we are entitled to have a life too.. ' A Happy Mummy- A Happy Home' and I truly believe that.

I remember having my first baby boy; Carter. I did literally give up my career and it made me feel like shit. I felt I had lost my identity- the person I were, I remember having really down days. So this time round I have pushed my career even more and kept myself in the loop and returned to work much quicker. To be honest I do look forward to work it's actually a little break/a refresher, when I train my clients/teach my classes I feel like Kimmy and not just mummy'mummy..hehe...

With my work growing and becoming more demanding- time is needed and not just the time when I put my babies to sleep because there is a lot of times I actually pass out with them or sacrifice my time with my hubby...- the mum life hey...
So I have decided to make a plan of action and get some help with my 11 month old whilst my elder goes to preschool mon-weds...
However.....have I made it happen.... nope... why? because I feel blimen guilty... I feel I am the best for him, I want to be with him...... But in all honesty I need some help.... I basically run this ship by myself as hubby does hours from 6am-9pm tues-fri and half day sat- and my parents unfortunately do not live local and plus they are quite old.

I believe there are a lot of women out there just like me... torn between having their kids and their career- it is very hard. I think we need to find a balance.. maybe a good 2-3 days of work?... you are allowed your own life too.
We sacrifice so so much... I believe we need to be a little kind to ourselves. Having your first child is a massive life changing situation- mostly for the woman. I would say it takes at least a year to actually get in the swing of being a mummy....
If you are passionate about your career why not have both?! Make it happen- and that goes to myself too... this mummy is on it!

X

Can I plank after pregnancy?

Lets jump straight to it.... should you plank after pregnancy?

No.... to my Knowledge/Research/My Opinion.... No you should not plank straight after pregnancy... Not until your body is strong enough to hold your own bodyweight' with good technique... i.e at least 9 months post-pregnancy to be on the safe side

My first forward-facing plank; 11 months postpartum

What is a plank exercise?
As you can see above it is a bodyweight exercise that your whole body holds itself as stiff as a board primarily targeting your core- the muscles that connect your upper and lower body as well as your shoulders, arms and glutes.

Now I want you to think about getting your post pregnancy body into a plank position.... this would mean you are basically holding most of your bodyweight on your postpartum core- your tummy and back- AFTER 40 weeks (plus or less) of pregnancy!
Look at my body below... does my body look like it could hold it self strongly in my core? no it doesn't and most women's body won't. I wouldn't even recommend to the most fittest of women' to plank through their postpartum journey. I would consider myself to be quite/very fit and strong and I have only just started to front-face-plank and I am 11 months postnatal from my second child.

After 9 months of your abdominals stretching, muscles weakening, joints' loosening, your spine alignment changing to suit your growing uterus, Do you really think your core is ready to hold most of your bodyweight?...

 

This is my early postnatal body.. Do I look ready to plank? My uterus is still quite enlarged which takes at least 6 weeks to go down after birth, you can see I clearly have no abdominal strength and you can even see I have hardly any strength in my glutes/arms/shoulders and mostly a weak back too.  

Take a look at the requirement from a plank exercise' ...Your entire body faces horizontally down holding yourself up with your forearms/shoulders and toes meaning that your whole body from your toes to your shoulders are basically depending on your abdominals... Sounds kind of ouch right?... Now we all know what our postpartum tummy is like... a hanging/loose tummy- whether its skin or muscle we have all experienced it....I remember in my first post-pregnancy recovery I turned to my side in bed and my tummy just hung to the side too... and its blimen normal- you have just grown and carried a baby. However, allowing your tummy to just hang exposed in that plank position will cause you more damage than good- even if you can hold it for a hour.

Look at my early postpartum-body- if I started planking I could tell you what kind of tummy I would have now.. a very similar kind to that early postnatal picture above and most likely with diastasic recti (abdominal separation) too. Unfortunately this tummy shaping post birth is very common and it could happen to you or it is you- not just because you planked but maybe because you wanted a quick fix instead of the appropriate journey.
Planking too early post-birth can deform your postnatal tummy muscles because you really do too much pressure inappropriately on your abdominals that are already over stretched and out of shape. Planks do not focus on shortening the abdominals and focus on strengthening the transverse abdominis muscles. Planks focus on holding your bodyweight on your core so you ideally need to have strength prior to planking and you definitely need to know how to engage with your abdominal muscles.

So when can I plank?

I would advise that you plank when you are able to;

• Connect with your transverse abdominis muscles 
• When you can prevent your tummy muscles from hanging' (abdominal engagement)
• When you have 1 finger or less gap between your abdominal muscles 
• When you are able to stay out of your lower back
• When you can comfortably hold your tummy without your tummy doming' (i.e tummy tensed in a point shape out)

This is when you can start to plank....And when you do start to plank focus on technique rather than how long you can hold it for.
 I have only just started to forward face plank and I am 11 months postnatal.. even when I teach my abdominal classes in my early postpartum journey I would demonstrate and not participate because it was too much for me and I didn't want to cause damage.

Now is the time more than ever to invest in yourself...
I run a 6 month postnatal- myMummyFitness journey that will guide your through a safe and effective recovery to provide you with appropriate exercises to help strengthen and rebuild you postpartum body. Strengthening your body to the mumma needs' and get your sexy on not back! You are totally allowed to invest in yourself. Join now and email me we can do this together; mymummyfitness@gmail.com

myMummyFitness journey 

myMummyFitness journey  

Myself with my two boys

Enhance Your Breastmilk Supply With Lactation Cookies

Need more breastmilk?

Soooo I was talking to a lovely Mumma across the pond' and she mentioned a secret recipe for increasing breastmilk- so I decided to look it up and my gosh it worked! I instantly spread the work! 

Breast feeding can be very stressful- yes it's an amazing if you can actually do it and it means you literally have milk on tap but the stress can literally interrupt your milk supply- the more you stress the more you struggle.. and you totally have to put your mind to it...Sometimes I would say to myself- relax, come breastmilk, relax come breastmilk... Don't get me wrong I felt like a natural a breastfeeding but I did find my exercise did decrease my milk supply. Which is why I need to seek for help and in all honesty it worked for myself and for my friends- and they actually taste good too!

So here you have it; Lactation Cookies

Prep time: approx. 15 minutes Oven temp: preheat to 170C or 338F Makes approx. 14-16 cookies, using a dessert spoon per cookie (double the recipe for more) - .

• 1 cup self raising wholemeal flour (if you have plain flour, add 1/2 teaspoon baking powder- I went for Gluten free flour, others used coconut flour) 
• 1/2 cup butter (for a healthier option, use organic virgin coconut oil instead- def opt for coconut oil)
• 3/4 cup brown sugar (if you want to reduce sugar, you could try just 1/2 cup or add in some fruits for a natural sweetness) 
• 2 tablespoons flaxseed meal 
• 1 egg 
• 2-3 tablespoons of water (depends on how moist you prefer the cookies to be) 
• 1 tablespoon vanilla extract (optional, for flavour) 
• 1 teaspoon cinnamon (optional, for flavour) 
• 1-2 tablespoons of brewers yeast – DO NOT substitute bakers yeast or any other yeast 
• 1/2 teaspoon salt – use himalayan salt if possible 
• 1 & 1/2 cups oats – organic, steel cut oats are best for you, but rolled oats are fine - 

See more at: http://www.bellybelly.com.au/breastfeeding/lactation-cookies/


Once I got to grips with the ingredients I ended throwing everything in- theres no time to measure things hehe....I also ended up adding things putting my own yummy but healthy to it for example; mash some bananas in and throw in some raisins. 
However if you do do this never leave out the oats and brewers yeast! They are literally the main breastmilk enhancer ingredient- especially Brewers yeast!

Enjoy and Spread the word to any mummies, mummies-to-be

X

Can I squat during pregnancy?

Now we all know how popular squats are in this fitness world. Im sure if you speak to any trainer or exercise instructor they will tell you to 'squat squat squat......' but the question is 'Can I squat during and throughout my pregnancy?'

Here are 5 reasons why you should continue or begin to squat during your pregnancy:

Prepare you for labour

Squatting is one of the most natural positions for giving birth. This position can help you cope with contractions in early or late labour. Squats can also help your baby move deeper down into the pelvis, which is what we want during the late stage of pregnancy.  

Prevents lower back and pelvic pain

Strengthening your glutes maximus muscles helps decrease lower back and pelvic pain. By strengthening your glutes you help stabilise and support your pelvis by supporting your sacroiliac joint which loosens due to pregnancy hormone (relaxin and progesterone which effects the whole body). 

Stronger birth position

Squats will help keep your glutes and legs strong throughout your pregnancy. Not only will this help the body adapt to the extra weight that is gained but this will also help with your birthing positions during labour. Labour requires a lot of physical strength and control so keeping your lower body strong and active is very beneficial. 

Increase pelvic floor strength

Depending on how often you squat (with correct technique) your squats will help strengthen your pelvic floor muscles even more than your kegel exercises. Quality over quantity! 

A great derriere

Obviously you want a fabulous perky bottom, who doesn't? 

 If you are a fitness fanatic/love to squat you may just need to hold out until post pregnancy. This sometimes happens, pregnancy is very unpredictable. You may have had an amazing previous pregnancy or you may be the fittest woman out their but yet this pregnancy you may just be limited in what you can do.

There are always alternatives in exercise so please do not feel disheartened if you find you cannot continue to squat, you can always return/begin to squat after pregnancy. Baby comes first. 

Here are 3 reasons why you may not be able to squat during your pregnancy:

Medical reasons

Some of us won't be able to squat or even exercise during pregnancy. If you are someone that could have early labour, squatting maybe one of the exercises you will need to AVOID. Please listen to your doctor/midwife! There are always alternatives. 

Pain

Never continue if you are feeling abnormal pain. Of course you will feel uncomfortable and exercises will be challenging but no abnormal pain should occur at all. Please seek for professional advise or do not risk it at all. 

When baby is not in optimal birth position after 30 weeks gestation

Squats help your baby descend deeper down into the pelvis so if your baby is feet or bottom down after 30 weeks we don't want to encourage them to go further down. Wait until baby is head down then resume back to your squats.

How often should I squat?

If you have read that statement "Squat 300 times a day and you are going to give birth quicker" Ina MayGaskin.  You may just be questioning whether this is what you should be doing?

I can tell you squatting 300 times a day is a crazy. Not only will you loose the benefits from squats but you will most likely cause yourself an injury which is something you definitely do not want to do especially during pregnancy. 
I would recommend 12-15 repetitions in one set, 2-4 rounds depending on you and where you are in your pregnancy. I would suggest having squats in your exercise routine 2-3 days a week. 
Do remember you are maintaining your fitness or decreasing, this is not the time to set for any personal bests, Save them for your post-pregnancy body as you will feel you can conquer the world once you have been through labour!
You will also notice the later you get on into your pregnancy the more you will actually squat. By this I mean squatting in your day-to-day tasks which you should be doing anyway.(I.e lifting)

All the best for you during your pregnancy, Us women really are incredible......

I hope you have enjoyed the read.... Please do check out my other blogs if you have missed them.. Keep following me: kimmy_fitness on my social media for safe and effective pregnancy and post pregnancy workouts. Make sure you sign up to my mymummyfitness post pregnancy exercise program I have had amazing results from mothers. 

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?.....

Nope.

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. 

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 

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 kimmyfitnesspt@gmail.com for more information on my mummy exercises programs and make sure you check out my 'pregnancy' page for lots of useful pregnancy information.