Pre-Natal

There are many physiological changes that you go through during pregnancy to adapt for your growing baby and prepare you for birth. You can help your body adapt to these changes better through exercise. The most important thing to remember is to listen to your body.

Every pregnancy is different so the first thing we do is get a good understanding of your exercise & medical history, lifestyle and what you are you are looking to achieve through exercise. Our pre-natal specialist will put together a fitness programme specifically for you.

All our Personal Training is done in the comfort of your own home so you don’t need gym membership.

There are many benefits of exercising while pregnant such as, reduced constipation, fewer leg cramps, and a quicker return to pre-pregnancy weight than those women that don’t exercise.

Benefits of exercise to babies

•Infants have less body fat at birth
•Infants have a better temperment and are less likely to get colic
•Children have greater neurodevelopmental scores in oral language and motor  areas when tested at age 5.

Exercise during pregnancy FAQ
Q: I haven’t done exercise for a few years. Is it safe to start an exercise programme while pregnant?
A: Research has demonstrated that that it is quite safe to begin a low-intensity exercise programme in the first to mid-second trimester.

Q: Can exercise during pregnancy increase the chances of miscarriage?
A: This has not been shown in any research. There is a slightly increased risk of miscarriage if you overheat in the first trimester but this can happen whether you exercise or not.

Q: Will exercising while pregnant cause premature labour?
A: This has not been reproduced in large studies. Pregnant exercising women do give birth about 9 days earlier than non-exercising women but this is not considered pre-mature labour.

To book a free consultation, get some further information or to view pricing options click here or for more information please contact us.

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Post-Natal

Now that baby's arrived, you're probably anxious to get back to your "old self" and regain your pre-pregnancy figure. The easiest way to do that is to combine a healthy eating plan with the right exercise. Keeping things simple is one of the best ways to lose those pregnancy pounds.

Our professional trainers will spend time getting to know you, your exercise & medical history, lifestyle your likes, dislikes and what you are you are looking to achieve through a fitness programme. Based on this information our post-natal specialist will put together a fitness programme specifically for you.

We provide all the equipment necessary to train you in the comfort of your own home so you don’t need gym membership.

Benefits of post-natal exercise
There are so many ways exercise can help you, here are just a few:

• Increased self confidance
• Improved posture
• Increased metabolic rate
• Increased energy
• Increased stamina
• Increased weight loss
• Improved body image
• Reduced anxiety

When is it safe to start exercising after having a baby?
Before resuming any exercise first check with your doctor or midwife. No matter what your fitness level remember to start slowly.

In general you can start very gentle exercise 2 weeks after the birth if you feel up to it but don’t lift anything heavier than your baby. After 6 weeks you can gradually resume the normal exercise routine you were doing before you were pregnant. If you have had a Caesarean section you should wait 8-10 weeks before commencing any exercise and take advice from your doctor or midwife.

So what sort of things do I need to be aware of to avoid problems?
There are a number of things you can do to ensure you exercise safely but the most important one is to listen to your body. If something doesn’t feel right then stop what you are doing.

Below are a few of the important actions to take to ensure a safe exercise session:

• Wear a good supporting bra to protect the breasts when exercising.
• Wear appropriate footwear for the activity.
• If you are breastfeeding, feed before exercising.
• Drink plenty of fluids before, during and after exercise.
• Don’t exercise on an empty stomach.
• Incorporate exercise into your daily activities as much as possible.
• Recognize when your body has had enough.
• Stop immediately if pain is experienced or make adaptations if you feel uncomfortable.

What type of exercise should I do after having a baby?
Once you get the green light from your doctor, there are many types of exercise that can help you get back into shape. Exercises that use many muscles at once will ensure you are not working any part of your body too hard. Remember that Relaxin can stay in your body for up to 12 months after the birth (longer for some women) and creates instability of joints so care must be taken not to over stretch.

My posture has changed during my pregnancy can I change it back?
Pregnancy can create a very particular physical stance. Many woman find it difficult to escape the strain of a tummy’s added weight and suffer from that recognisable pregnancy posture. With the right stretches and exercises you can bring your bady back to it’s prepregnancy shape or even surpass it. Postural correction and maintenance should be a cornerstone to any postnatal exercise programme.

What considerations are there for a breastfeeding mum to consider, when trying to shift the baby pounds?
Breastfeeding requires calories so ensure you eat enough. You may want to get your shape back but you should not be losing more than 1lb per week. Avoid exercises lying on your front as this can be uncomfortable. Wear a good supporting bra to protect the breasts when exercising. Feed your baby before your start to exercise and remember to drink plenty of water, breastfeeding and exercise both require extra fluid intake.

To book a free consultation, get some further information or to view pricing options click here or for more information please contact us.

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