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 

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