PREGNANCY TIP: PELVIC FLOOR HEALTH If there is one thing I wish I had known during my first pregnancy (and my second if I am honest) was more about my pelvic floor. Here are some things to think about and find out about: 1. How is your pelvic floor functioning? 2. Do you know how to lift and relax your pelvic floor? 3. Are there any issues you may be experiencing that you may need some help with? 4. What is normal for you? For many years the consensus has been that you shouldn't scare those who are pregnant. But being kept in the dark is the much scarier. Being fully informed about your body and how you can look after it, how to prepare for birth, any possible complications that could still happen and how to recover from those issues post birth is the least frightening way to deal with any issues. Take advantage of the resources out there by some great physios. Plenty of physios run pregnancy fitness classes or do talks or events about the pelvic floor and birth. #pregnancyfitness #pregnacyexercise #pelvicfloorhealth #pelvicfloorrelaxation #informedchoices #themightymamacoach
Wholesome 🫶🏻 Mind, body and soul ✨
New month, new week, new time zone 😅 Doesn’t it feel like a total fresh start? Spring is the perfect time for goal setting and exploring new ventures & trying new things! I can feel a big shift in my clients energy this month as we’re all getting excited for the warmer days 🤍
MEMBER OF THE MONTH 💫 Emily Kitis You are an absolute delight! Emily has been with me for about 6 months now and has really got her butt in gear this new year. Her end goal was to feel super comfortable during her holiday to the Maldives. And she has SMASHED IT! She feels incredible not only is she healthy and strong but her mental well-being has really increased making her feel confident. My first client in a Tuesday who brings a smile to my face (even when her child is shoving chocolate raisins up her nose 🤣) Proud of you 🫶🏻
MEMBER OF THE MONTH Chloe Andrews What a delight! Chloe first started coming to pregnancy Pilates when she was pregnant with her daughter, but when I returned from my maternity’s he decided to snap up a PT slot. And we have upped it a notch!! Chloe is a beautiful bride to be in the summer and working on being her most confident and happy self for her big day. No restrictions or over exercising here 💁🏼♀️ She has learned the benefits of weight-loss but also the importance of fuelling her body for her workouts. Just totally smashing itttt! An absolute pleasure to have and cannot wait to see her in THE dress 😍
Habit stacking ✨ My fave tip I show to all my clients. Prepping is essential if you’re wanting to reach your fitness or weightloss goals. Planning ahead saves time, money and brain energy. Whilst doing a simple task can you prep something ahead of time. For example: Whilst I cook my dinner I prepare myself and daughters lunch for the following day. Almost no extra time spent in thinking about our next day! This stops me from grabbing a random high sugar/carb/calorie lunch because my blood sugars have dropped and I’m starving For this same reason I love a batch cook, so on those busy days I can grab a nutritious meal straight from my freezer. Try to implement this to your day. Can you boil up some eggs next time you make a cuppa? Can you cook some beans, rice, quinoa to store in the fridge? Can you portion out your yoghurt or fruit for your snacks over the next few days? Where can you habit stack in your day?
Helping a new mom means everything to me. Having gained 85lbs myself with each of my daughters, I know all too well how important the comeback is. Just read Taryn's testimonial on her comeback and share this with a new mom that you know needs some inspiration. #wendybreakschains #weightlossafterchildren #postpregoweightloss #postpardumbody #newbabynewbody #postnatalnutrition #preganacyworkout #pregnacyexercise #resetyourhormones #breastfeedingcalories #youcangetyourbodyback #feelenergy #adrenals #sleeplessnights #pregnancyweightlifting
Return of the Monthly Giveaway✨ I have decided to give something back to YOU after the years of support and loyalty from each and every one of you. Every month I will give a lucky client the chance to win one of the following: ▫️A studio class ▫️30min massage ▫️Online monthly subscription ▫️30min PT session These prizes will be picked totally at random at the end of every month. All you need to do is tag me in your social media photos whether it’s a story, Facebook post, insta grid picture whatever you want! And you will be in the chance of winning this monthly prize. This doesn’t just apply to PT clients, it’s all of my customers, even if you’re coming for a massage. You’ve got to be in it to win it 🤍
I am truly passionate about helping new moms gain back their true selves after pregnancy. All though life is never the same after children, that doesn't mean you can't make a full comeback and look and feel full of vitality again. #wendybreakschains #postnatalfitness #postnatalweightloss #pregnancyweighttraining #postpardumbody #postnatalenergy #prebabybody #preganacyworkout #postnatalnutrition #newbabynewbody #nurtureyourself #mombod #taketimeforyou #selflove #fitmom #momsinfitness #eatright #bodyimagecoach #postpregnancybody #pregnacyexercise #postnatalmeals
PROTEIN MATCHA SMOOTHIE 🍵 All my fave things combined in one cup 🤤 @awesomesupps vanilla protein @oatly milk 1/2 teaspoon matcha powder Frozen spinach Thank me later 🫶🏻
The gift of wellness 🍃 I haven’t actually announced on here yet but you can now purchase @nealsyardremedies products from the studio. I have used these on you for years and love them so much. Such a great quality with high grade aromatherapy oils. My favourite being the aromatic oil and arnica salve I use for treating injury. Alongside the mothers oil for my pregnancy treatments. I have also always used the baby products on Pippa as they are so gentle with no nasties and great for her sensitive baby skin. They have some great Black Friday sales with up to 35% off some items. You can purchase some products from the studio or alternatively you can grab them from the link in my bio 🤍
Personal Training Slots 🫶🏻 Starting the week with opening up a few regular PT slots. Tuesdays 12pm Wednesdays 4:30pm Drop me a message if any suit you 🤍
Benefits of strength training in pregnancy 🏋🏼 I’ve always been a weights girl and continued to train throughout my entire pregnancy. Not only did I maintain my strength but it kept me mentally stable! I certainly got a few comments that I needed to ‘slow down’ but in reality, I’m not a slow person 😅 Of course, every pregnancy is totally different, but it’s extremely vital to remember that movement is as important as rest! Weight training in pregnancy ⬇️ ✨ Increased core strength and abdominal tension contributing to reduction in diastisis ✨Maintaining good lung capacity and heart health ✨ Maintaining strong and healthy hips / back ✨Improved recovery after birth ✨ Increased bone density and strength ✨ Release of endorphins & serotonin leading to mental health benefits DM me if you want help during your pregnancy to stay healthy and active 🤍
Οφέλη του Pregnacy Pilates Δύναμη, αντοχή, σταθερότητα… Στα τροποποιημένα, ειδικά για εγκύους προγράμματα του Pregnacy Pilates οι ασκήσεις: • Χτίζουν δύναμη • Βελτιώνουν τη στάση του σώματος περιορίζοντας τους πόνους στην πλάτη και ιδιαίτερα τους πόνους της οσφυϊκης μοίρας • Προετοιμάζουν το σώμα σας για τον τοκετό. H ενδυνάμωση των κοιλιακών και των μυών της πυέλου, βοηθά στον τοκετό • Ενισχύουν την περιοχή της πυέλου, αποτρέποντας την ακράτεια • Προσφέρουν ευελιξία και αντοχή • Βελτιώνουν τον κινητικό έλεγχο και τον συντονισμό • Συμβάλλουν στον έλεγχο του σωματικού σας βάρους • Μειώνουν το stress και αυξάνουν τη χαλάρωση Πάντα με τη Συμβουλή του Γιατρού #balanceandmotion #pilatespregnancy #pregnacylife #pregnacyworkout #pregnacytips #pregnacyexercise #pregnacybenefits 🤰👩🍼🦸♀️
Mutlu doğumlar, mutlu anne ve emmek için sabırsızlanan heycanlı bebekler❣️ Tam açıklıkla gelen annemiz için hızlı, bizim için keyifli bir doğum oldu🌸 ekipce harikayız🥳🤩 #labour #doğumdaebedesteği #doğumahazırlık #ebelik #ebeyim #mutludoğumanıları #keşfet #keşfetteyiz #pregnancy #pregnantdance #pregnacyexercise #pregnant #doğum #mutluannemutlubebek #keşfetteyiz #keşfet #fypシ #reelsinstagram #reels
SUBSCRIBE to my YouTube 📺 I’ve finally decided to take the plunge and start my YouTube channel after having it live since lockdown 🙈 This service allows more people to access content and the best thing about it, is it’s FREE! Make sure you are subscribed to my channel to be the first to see workouts, nutrition tips, soft tissue work and many more ❤️
Hi there, I’m Ashley Heisler. Thanks for stopping by my page. There are some new faces around here, so I’ll go first with the intro’s. FUN FACTS ABOUT ME: - Most people call me Ashley, but sometimes my close friends call me Ash. - I live in Austin, TX. - I have two kids and no pets (I have enough on my plate right now). - My favorite candy is Reese’s peanut butter cups. - My favorite food is pizza. - I was all about cardio and rarely lifted weights until I started teaching strength based classes. Now I love feeling strong! - I once ran a half marathon in under 2 hours and that was enough running for me. - I’ve been in the fitness world since 2005 and I’ve taught everything from strength classes, to cardio kickboxing, TRX, BOSU, pilates, prenatal/postpartum, 1:1 training, and more! I am most passionate about working with first time moms-to-be who want to feel confident in their prenatal fitness and nutrition decisions so they can have an active pregnancy, eat nutrient dense foods, and simplify their prenatal to-do’s. Now it’s your turn to introduce yourself. Tell me a fun fact about you.
Tuesdays are for PT with my daddies 🥹
It’s Monday, let’s smash it! I’m absolutely buzzing at the moment. My classes are such a great vibe. My PT clients are on top form! My online class platform is growing month on month. Massage diary is filling nicely. And I only have space to take on two 1-2-1 online clients 🙌🏼 Still want to join my girl gang? Drop me a message 💕
Learn the truth behind pregnancy exercise myths, discover safe and effective workout options, and gain expert insights from our renowned healthcare professionals. Book an Appointment to Know More about the treatment : 📞 +91 9961173300 Website : www.vmchospital.com . . . #VMCHospital #pregnancy #pregnancycare #pregnancytips #pregnacyexercise #highriskpregnancy #myths #gynaecology #IVF #ivfsucess #infertility #fertility #ivfjourney #ivfsupport #symptoms #gynaeclaproscopy #infertilitysupport #infertilitytreatment #ivfgotthis #SocialFreezing #freezegg #chalakudy #kochi
Vivo 👉 EMBARAZO & ESFERAS. 🤗🤰 En este vivo te cuento los beneficios de practicar Esferodinamia durante la Gestación y Preparación para el parto. Que lo disfrutes! Feliz noche. #esferodinamiaembarazo #esferoterapia #embarazosaludable #ejerciciosembarazadas #esferapilates #pregnacyexercise #pelvismovil #movimientoyembarazo
During pregnancy, it's important to engage in exercises that are safe and beneficial for both the mother and the baby. Always consult with your healthcare provider before starting any exercise program during pregnancy. #MedicineOne #Indianpharmacy #mumbaipharmacy #Pharmacists #WellnessForever #Ordermedicineonline #Freehomedelivery #Mumbaionlinedelivery #pregnacyexercise
1 YEAR POSTNATAL 🫶🏻 What a ride! In some aspects easier than I thought and in other ways - I was NOT prepared 😅I’ve learned so much about myself along the way and it’s only getting started. Feeling a lot of emotions as little P has reached her 1st year of life; especially as my breastfeeding journey is slowly coming to an end and I’m feeling extremely hormonal. Who else got those massive rushes of tears? Like all of a sudden I just want to cry and don’t know why?! I’m feeling pretty good and strong but nowhere near where I want to be. And that’s fine. I know it’s a long journey and it was a long journey to grow Pippa so I understand my body isn’t going to feel totally ‘mine’ yet. And I’ve realised that’s what a lot of women struggle with. It’s the not feeling how they did ‘pre-baby’ and it’s A LOT to get your head round. I feel like I’ve now got the classic mum hip hitch and rounded upper back where I constantly have a baby glued to my hip / boob or arm 😅 but, we can work on that! I can honestly say that exercise is what has helped me through this past year. It hasn’t had to be a crazy HIIT session, just some breath work and a gentle walk has been amazing for me and not just in the early days. It’s not just about the physical benefits for me, but that time on my own and mental health release.
“Children are great imitators, so give them something great to imitate.” I love it when my ladies bring their kiddies along to their session. Watching their mummy look after their own mental and physical health is 👌🏼 Growing up to know how to move your body in a safe way that keeps you healthy. Remember those little eyes and ears watch everything and are so influential. Show them how you love and talk highly of yourself instead of pointing holes in your body image 🤍
Best exercises in pregnancy to increase the chances of normal vaginal delivery 😊 1. Kegels: Kegel exercises involve contracting and releasing the pelvic floor muscles, which support the bladder, uterus, and rectum. These exercises can help strengthen the pelvic floor muscles, which can help during labor and delivery. 2. Squats: Squats help to open the pelvic outlet and stretch the perineum, which can help make more room for the baby to pass through during delivery. 3. Pelvic tilts: Pelvic tilt exercises involve tilting the pelvis forward and backward while lying on your back. This helps to realign the pelvis and can help relieve lower back pain during pregnancy. 4. Walking: Walking is a low-impact exercise that can help improve overall fitness and circulation, which can be beneficial during pregnancy and labor. 5. Prenatal yoga: Prenatal yoga combines stretching, breathing, and relaxation techniques that can help prepare the body for labor and delivery. It's important to always consult with your healthcare provider before starting any exercise program during pregnancy. They can provide guidance on safe exercises and modifications based on your individual needs and medical history. #pregnant #pregnancy #pregnacy #pregnat #pregnancylife #pregnantandperfect #pregnancyworkout #pregnacyexercise #exercise #exercises #fitness #fitpregnancy #fitpregnancyjourney #fitpregnant #vaginalbirth #vaginaldelivery #svd #svd❤️ #childbirth #health #healthypregnancy #healthypregnancyjourney #healthymummy #momtobe #femalefitness
Tribe Mama ✨ Krystal from @krystal.yoga has restarted her pregnancy yoga and wellness classes here at the studio. I’m so excited to have Krystal back as she is an amazing yoga instructor who brings a great addition to the studio for you mamas! This is the perfect class to connect with your baby, prepare your body for birth and find more comfort in your beautiful growing body. 📍Tennison Studios 📅 Thursdays ⏰ 6:15pm ✔️ Book your space via @krystal.yoga TAG your preggo friends 🤰🏼 If you’re interested or have any questions head over the her page with info how to book 🤍
EMPOWERING PREGNANT WOMEN THROUGH EXERCISE: BENEFITS AND RECOMMENDATIONS #doulaaustralia #birth #sydneydoulas #humanização #humanization #homebirthing #doulagem #moterhood #doulasupport #doula #childbirthwithoutfear #childbirth #womenempowerment #motheringthemother #motherhood #pregnacyexercise #pregnancycare
Beautiful morning here in Brighton! Stayed here for work last night and was lucky to have a hotel with a pool so managed two 25 minute swims in 2 days! The perfect exercise for being 20 weeks pregnant. #weightloss #weightlossjourney #healthylifestyle #healthy #motivation #caloriecounting #caloriedeficit #caloriecontrolled #caloriecountinguk #balanceddiet #fatloss #caloriesinandout #weightlossmotivation #losingweight #swimming #pregnancylife #pregnacyexercise #20weekspregnant #halfway #pregnant
Pregnancy is not a disease but a natural process and should be lived happily and actively... Infact lady needs to strengthen her body more for the upcoming new role and responsibilities. There are multifold benefits of exercise in pregnancy... You can learn exercises for Your needs and body from a women health physiotherapist.... For they are equipped with best of knowledge about anatomical, physiological, nutritional and endocrinal changes in pregnant body... they can help you with the safest yet very effective Exercise regime. You can DM to me too for virtual consultation and session. #pregnancyfitness #activepregnancy #healthybaby #safepregnancy #pregnancymyths #myths #parenting #healthymom #healthydelivery #healthylifestyle #pregnacyexercise #pregnancyweightloss #pregnancyyoga #healthypregnancy #preggo #preggars #momlife
Melahirkan adalah bagaikan ikut lomba marathon jika tidak biasa dan tanpa persiapan, lari 2Km juga pasti tidak kuat. . Itulah mengapa perlu memanfatkan 9 bulan kehamilan untuk mempersiapkan diri sebaik mungkin untuk persalinan yg nyaman, aman dan menyenangkan, Insya Allah... Bener gak Bu dokter @indriani_spog ? . Hijab untuk olahraga tentunya pakai @ras.active bahannya yg ringan dan nyaman . #pregnancyjourney #pregnacyexercise #gentlebirth #38weekspregnant #masyaallahtabarakallah
In this months edition of ‘mum life’ … 🤣 Honestly we love our bubs so much, but they do love to get up in our personal space and use us as climbing frames don’t they 😅
Train with me 💪🏼 I’ve had a couple of PT slots become available throughout the week: Tuesday 10:30am - 30mins Wednesday 5pm - 30mins Thursday 5pm - 30mins Drop me a DM if any of these are of interest and we’ll get you booked in ASAP!
Maintaining a fitness routine during pregnancy can be challenging, but more and more studies show that exercise during pregnancy can benefit the health of both mom and baby! Performing the Talk Test (still be able to have a conversation while you exercise) is an excellent tool in gauging a safe range of cardio exercise during pregnancy. And always, listen to your body and check with your doctor to be sure you’re cleared to exercise. #pregnacyexercise #exerciseandpregnancy #talktest #pregnancyjourney #pregnancytip #exercisetip #exerciseintensity #prenatalexercise #prenatalfitness #stayfit #staystrong #stayhealthy #strongmom #strongbaby #bewiseexercise #fit4twosa #fit4twomoreletapark
There are no other words apart from … “Mum life” 🤣 The best thing about this whole pic is they’re both munching on a pain au chocolate @katiemac88 😅
Pre/Postnatal Services ✨ Helping to ensure that you feel the best you can getting ready for baby and after baby is Earth side 🥰 #pregnancyyyc #postpartumyyc #correctiveexrciseyyc #massageyyc #doula #correctiveexercisespecialist #pregnacyexercise #postpartumexercise #postpartumwellness #postpartumhealing
Our very own Victoria secret model looking amazing as ever. Forever proud to you and your journey @lillitracey 🤍
PREGNANCY CIRCUITS USING TRX Helps with stability and hits the core functionally 💕 @grace__donnelly @fitnesscartelaspley #pregnacyexercise #prenatalexercise #pregnancy #fitmum #womenspersonaltrainer #personaltrainer #fitmum #trxworkout #suspensiontraining
The face says it all 💫 I received this lovely message and photo from Laura a few weeks back after I helped her in my online PT package. “I forgot to say thank you for your help by showing you the progress. They’re not exactly figure hugging outfits in either but I definitely feel you can see a difference, even if it’s just the realness of my smile!” Laura came to me initially with some trouble in her hips after pregnancy and childbirth and her aim was to increase strength alongside losing a bit of weight. She wanted to go into the summer feeling healthier and confident and we definitely smashed that goal! So proud of her ❤️
WOW 😍 What a bride! How beautiful did Emily look on her big day?! It was a pleasure to train Emily for her wedding after I trained her sister a few years back. We went with the approach of not being this tiny woman on her wedding day, she wanted to be herself but the BEST version and most COMFORTABLE and CONFIDENT. And we definitely nailed it 💚 Emily exercised around a chronic back injury and said it was the best she’d felt in years. Eating out with friends, working from home and resisting temptations, along with all the hen dos that come with weddings - she still was able to achieve her goals!
Getting back to exercise has been a real pleasure for me but a stark reminder at how the female body changes during pregnancy and in the fourth trimester. I’m really focusing on bringing my strength up overall with a whole body approach. Big compound moves at a lighter weight with higher reps. Still no high impact until I reach 4 months pp AND if I’m happy with my functional strength. I have spotted weaknesses in my hips and shoulders so working on those by: mobilising the hips, strengthening my core, strengthening the upper back and mobilising my chest & thoracic spine. After seeing @katy.thewellnesswoman last week she gave me some rehab exercises to open up my left hip and lower back before it causes me any discomfort! I also don’t just work out for my body, but for my mind. It’s a mental release - feeling all those good endorphins running through my body 🧠 Wearing: @latcheduk Discount code: TENNISON_STUDIOS
Tribe Mama ✨ Krystal from @krystal.yoga restarting her pregnancy yoga and wellness classes here from 10th September. I’m so excited to have Krystal who is an amazing yoga instructor and will bring a great addition to the studio for you mamas! This is the perfect class to connect with your baby, prepare your body for birth and find more comfort in your beautiful growing body. 📍Tennison Studios 📅 Saturdays ⏰ 9:45am ✔️ Book your space via @krystal.yoga If you’re interested or have any questions head over the her page with info how to book 🤍
I can see now how the caffeine and biscuit diet exists in the mum world! The tired mumma grabbing high sugar food because of the lack of sleep and time we have. And yet this is the type of food that isn’t nutritionally balanced and will keep you craving the next sugar hit in an hour. What I’ve learned first hand: Prep is key! Having meals cooked in your freezer is the best way to know you’re getting a balanced meal that will keep you full and satisfied. Preferably one you can eat out of a bowl and a spoon if you’re stuck with a baby koala on your chest 🤣 My firm favourites have been chilli, pasta salads, ramen, soup, curries, dahls. A simple meal packed with veg and goodness (also cheap and ones that can be batch cooked easily) Quick and easy meals will be your best mate. I’ve gone back to my classic breakfast of chocolate protein, banana, peanut butter, almond milk, spinach and now with added oats for slow releasing energy and to help with my milk supply. Once again, I know I’ve got a well balanced meal that is done in seconds and easy to drink when I need to. Water intake is extremely important, especially if you’re breastfeeding. Water doesn’t just keep you hydrated it supports the body of all its natural functions, along with helping to flush toxins from your body through your bladder. In this hot weather it’s important to drink even more as it helps your body regulate its body temperature and aids your vital organs. Keep your healthy snacks readily available. Of course chocolate and biscuits serve their place in our diet but consumed in high quantities can be detrimental to our health and/or weight-loss journey. I always have a full fruit bowl on the side along with a well stocked veg drawer so I know these are quick grab and go options. Olives, hummus & veg/rice cakes and yoghurt are also firm fave of mine!
Excited to announce I am now an ambassador for @latcheduk activewear for pregnancy and the post-natal period. I have been on the hunt for a nursing sports bra and have found the perfect one! Super supportive and easy assess for feeding 🤱🏼 Use my code TENNISON_STUDIOS for a discount at checkout. Click the link in my bio to take you straight to their website 🤍
🎉It's here.... A FLASH SALE FOR ANOTHER 8 DAYS ONLY!!! Are you on mat leave and looking to join a freindly community of mums? Want to re-gain fitness safely following physio guidelines and return to your pre-baby activities? Are you ready to reap the benefits of being in the great outdoors such as fresh air, improving mood and feeling more energetic? Buggy Sessions back in September: 🌳Wednesdays @ Calderstones Park - 10.30am 🌳Thursdays @ Hoylake Promenade - 10.30am 🌳Fridays @ Sefton Park - 10.30am 🖥 Online Workouts available with class passes Simply PURCHASE a 6 or 12 session class pass via 'packages' in gymcatch and book any session above listed on the 'schedule'. You may cancel your sessions for credit refunds or switch between venues. Passes come with a longer lifespan during sale week!! Take a look and book your passes here: www.linktr.ee/misfitmamas
Tonight !! Pregnancy pilates Mold leisure centre 7:15om Mondays 🧘♀️🤰🏻 #pregnancy #pregnancylife #pregnancypilates #pregnacyexercise #moldleisurecentre #aurafitness
A bit more about Sabrina and her work at @the_pilates_studio_edinburgh #pregnacyexercise #postbabypilates #romanopilates
Exercise in pregnancy 🤰🏻 should be about moving your body in a way that feels good🤩. This is going to look different for everybody and even different week to week for the same body and it’s totally ok👌🏻. . . . . . Trainer @upliftfitnessltd . . . . . #pregnacyexercise #pregnacyworkout #burnaby #vancouver #vancouverpersonaltrainer #vancouvertrainer #onlinecoaching #vancitylife #onlineprogram
Wednesday Wellness 🤍 Just finished my 1-2-1 Pilates session with @rrpilatesharlow 🧘🏼♀️ who I’ve been seeing now for about 18 months. Gemma is just incredible and has grown my love for pilates alongside qualifying last year. For me pilates isn’t about all these fancy pants pretty movements. It’s moving your spine in a functional way to create the most space and openness possible. Being able to move with strength and ease is my number one priority. We’ve been focusing more on opening the hips and keeping strength round the base of my spine. Obviously things have had to adapt the last few months but 39 weeks and still going strong 💫
KUULA WORKOUTS! My online platform will still be running for the duration of my mat leave. This is where myself and my community train together. It’s such an easy and accessible portal where you can access all my previous recorded classes varying from bodyweight hiit style, to muscle building to Pilates! Join my monthly video subscription for only £25 a month (cheaper than a gym membership!) No new workouts will be added until I have my post-natal check and @the_mummy_mot and cleared to exercise safely. 💪🏼 Varied real time workouts 🧘🏼♀️ Pilates collection INCLUDED 💰£25 a month 📲 Unlimited access to all existing videos 💃🏼 Low impact and pregnancy alternatives 💳 Rolling subscription & can cancel ANYTIME! You can also pick and choose classes without the subscription for only £3.50 a class! Simply scroll through, see what takes your fancy and workout from the comfort of your own home. Click the link in my bio to subscribe today 💙
MEMBER OF THE MONTH 🏅 Filiz Hassan! Oh what a little ray of sunshine you are on my Wednesday evenings☀️ Filiz has been with me since January now and the difference in her is crazy! I was saying to her today, it’s not just her strength, technique, fitness but her mindset and outlook on health. I’ve seen such a positive shift in her approach to exercise and nutrition and she is honestly glowing. Exercising because she enjoys it and not restricting the foods she loves. Measurements all dropping and strength increasing week on week 💪🏼 So proud of her and her journey! Keep up the good work whilst I’m gone @filiz_hassan 🤍
Foods to favour in pregnancy 🍒 The biggest shock for me in this pregnancy is how sick I’ve been and the whole food aversion/craving situation. I don’t get how you can be obsessed with eating something, cook it, go to eat it and instantly heave or vomit 2 minutes later after consuming it 🤷🏼♀️ Whilst struggling with sickness throughout my whole pregnancy (yep still being sick at 35 weeks 👍🏻) I have tried to keep as healthy as possible and not give into the common misconception of ‘eating for two’. If anything I’m more mindful of what I’m putting in my body. 🥦 Opt for iron rich foods such as green leafy veg, tofu, beans & pulses and meat. Iron is needed for optimal brain and neurological development of the baby as well as helping your energy levels. 🧀 Choose foods high in natural fats, omegas and DHA such as nuts, seeds, dairy, fish and meat. Your body and growing baby need sources of fat to grow and sustain energy. Dairy foods are also rich in calcium but you can get this from your veggies too! 🍳 Ensure you’re getting a wide range of protein from different protein sources. Although it’s recommended to eat fish try and keep this to 2 portions of oily fish a week. Eggs are a great source too and research has proven that they are safe to eat runny if they are lion stamped. 🌽 You may experience constipation throughout pregnancy so this is the time you need to up your fibre intake! 📝 I would suggest you continue to track during your pregnancy. It’s something I have continued so I’m fully aware of my calorie and nutritional intake. During your first trimester you don’t actually need to consume anymore calories than normal but once you reach the 2nd trimester up this by an extra 2-300 calories and again in the 3rd. 💧Hydration is extremely important and should be consuming your 2ltrs of water a day and keeping caffeine to 200mg. Caffeine is a diuretic so remember to replenish with water. Trust me there were days when all I lived off of was lucozade and salt & vinegar McCoy’s 🤣 and if that’s what you need to get you through then that’s what you need. But overall it’s important to be aware of what’s going in 💚
Goal Setting 🚀 What’s your most recent goal? I always try and set myself a physical goal to hit rather than an aesthetic one. I have found over the years that clients say ‘when I lose a stone I’ll be happy’ and that’s never the case. As soon as they hit that stone they always want more, never truly being happy in themselves. But once they hit a physical goal they never realised they could reach … they’re ecstatic! We need to learn what are bodies are capable of rather than how we look. Of course, we all want to feel comfortable in our own skin BUT we will feel a lot more confident if we are physically strong and able. So, what’s your physical goal?
One of the best books and educational tools I’ve had since being pregnant. The way this is written is just so easy to read and is as if Marie is sat chatting to you. I legit read it on holiday in 3 days! It helped me have such a positive outlook on pregnancy and know I’m not alone in certain situations. It also explain my options around birth which I never knew I had until now! If you’re pregnant I would HIGHLY recommend it. Also, check out her online courses for pregnancy, birth and the post natal period. P.S There’s some really good advice on returning to exercise in the post natal section 😉😉
These girls make Monday mornings that bit brighter ✨ Start your week how you mean to go on. I make sure I do some kind of movement at the start of the week to get me in the right mindset for the rest. Who works out on a Monday?
⚡️You shouldn’t stop reaping the benefits of exercise because your pregnant. If you have no reasons to stop moving and being active during you’re pregnancy and you’re care givers aren’t concerned, then hit that pavement Mumma! 🏃♀️ The benefits for exercising when pregnant aren’t just physical but also mental. Mental Heath is SO important when your pregnant and exercise is the perfect way to get those endorphins flowing🙌🏼 For some people adjusting to pregnancy can be hard, lonely and emotional. There can be a lot of changes and it can be a big adjustment. One thing you can do to improve you’re wellbeing during this time is exercise, even 20 minutes a day will be beneficial and increase you’re mood 😊 The physical benefits include, less swelling, reduced aches and pains, a strong birthing body and a better postpartum recovery ✨ Swipe ⏩ for more ❤️ #exerciseforpregnancy #pregnacyworkout #pregnacyexercise #pregnacywellness #pregnacywellbeing #mentalhealthmatters #pregnacyhealth #hypnobirthingaustralia™️ #hypnobirthingaustralia #hypnobirthingsydney #sydneymums #bluemountainsmums #bluemountainshypnobirthing #bluemountainshomebirth #sydneyhomebirth #sydneydoula #bluemountainsdoula #penrithdoula #penrithhomebirth #penrithmums #bluemountainsbirthsupport #bluemountainsbirtheducation #bluemountainsbirthclass #hypnobirth #hypnobirthing #calmbirth #birthworhoutfear