The Mummy Trainer http://themummytrainer.co.uk The Mummy Trainer Mon, 18 Jun 2018 09:06:40 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.6 Pregnancy back pain and what you can do to help! http://themummytrainer.co.uk/pregnancybackpain/ http://themummytrainer.co.uk/pregnancybackpain/#respond Mon, 04 Jun 2018 09:44:19 +0000 http://themummytrainer.co.uk/?p=1168 Gina Barlow – Bump to Beyond               Stand up straight! How many of us have heard this in our lifetime? My mum still says this to me! But is she right? I guess I understand a little more about her reminders about posture…     I didn’t take advice […]

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Gina Barlow – Bump to Beyond

 

 

 

 

 

 

 

Stand up straight! How many of us have heard this in our lifetime?

My mum still says this to me!

But is she right? I guess I understand a little more about her reminders about posture…

 

 

I didn’t take advice early in my life about posture, and have since then had to spend a lot of time correcting my own posture – especially after pregnancy and the massive impact that had on my back!

 

But what do we mean by posture? And how is this effected during pregnancy?

 

Let’s talk about Posture

The simple definition of posture is:

“the position in which someone holds their body when standing or sitting”

Seems pretty simple and logical.

But what is ‘proper posture’?

The Cleveland Clinic defines correct posture as being when:

“bones and joints are in the correct alignment so that muscles are being used properly “ and that “correct posture; helps decrease the abnormal wearing of joint surfaces, Decreases the stress on the ligaments holding the joints of the spine together, Prevents the spine from becoming fixed in abnormal positions and prevents backache and muscular pain.” (1)

What this definition does not say however is just to stand up straight (sorry mum!).

In fact, what you will more often hear about is the importance of maintaining a “neutral spine” owing to the natural curves present at different sections of the spine:

“The result is a spine that has a mild S shape. The ideal position.” (2).

Strong Mama training (3), gives a good example of how to do a quick posture test via the following link:

 

So what happens with posture during pregnancy?

 

If you are pregnant, and on your feet for a little while, how many of you give big sighing breath out, hands on your hips and let the weight of your baby just hang out forwards whilst keeping your palms nestled in your lower back? Hell, I do that after a big meal let alone when carrying a baby!

If not this, then how many ladies, as your breasts get bigger and heavier as pregnancy continues, end up finishing the day stooping with your shoulder slumped forward and pain in her neck and shoulders?

Also, let’s not forget, that with a growing baby, your centre of gravity changes and as a result the position you hold yourself in may alter along with this.

So what is the impact of this on your back?

 

Back Pain

 

As mentioned, the ideal position for your spine would be the neutral mild S shape that results in correct alignment for bearing any weight you would carry or lift.

However in the examples above, you can see how in pregnancy, there is an additional load and subsequent stress placed on your back when it is not in a correct alignment either by adopting either an exaggerated S shape when “your curve arches too far inward” (4) (the lordotic position described in the video) or the more tucked under / rounded back position that can result from arching forwards with additional load.

Either way, this pressure on a spine not in alignment can cause pain and is very common during pregnancy.

So what can be done to help?

 

If you have a diagnosed spinal condition such as Lordosis or Kyphosis, it is vital to seek the appropriate healthcare professional guidance in relation to postural correction and pain, however, there are many simple ways that you can prevent or reduce poor posture during pregnancy.

 

Follow my 3 simple steps and see if this helps you.

 

1) Incorporate abdominal muscle exercise into your day

Note – This does NOT mean starting to frantically do sit-ups!

In pregnancy, it is vital to work on deep stabilising muscles that help to support your spine. Consider static abdominal contractions as a start, focusing on deep breathing and control.

2) Pelvic tilts!

These are a simple exercise you can do, sitting, standing or laying down – depending on your stage in pregnancy. These small movements each day can build awareness around the position of your pelvis and help to counteract any excessive forward or backwards tilts.

3) Keep moving.

Pregnancy can be exhausting for a whole host of reasons. You do not need to suddenly undertake a full exercise program, just consider getting up out of your chair during the day at work, particularly if office based and take a short walk.

If you are exercising and lifting weights, focus on posture at all times, keep weights lower to allow you to perform the best movement you can.

If you are pregnant and experiencing back pain, consult with your individual health practitioners prior to undertaking any form of exercise to ensure it is safe to do so.

Resources:

(1) https://my.clevelandclinic.org/health/articles/4485-back-health–posture
(2) http://www.stack.com/a/neutral-spine
(3) https://www.youtube.com/watch?v=PVCRV2ZvYuE – Strong Mama Training.
(4) www.thehealthline.com

 

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Where did all this stuff come from? http://themummytrainer.co.uk/where-did-all-this-stuff-come-from/ http://themummytrainer.co.uk/where-did-all-this-stuff-come-from/#respond Fri, 25 May 2018 10:20:38 +0000 http://themummytrainer.co.uk/?p=1145 Where did all this stuff come from?! I have two small children and with children comes stuff, a lot of stuff! Add to that fact that I am a bit of a hoarder and we have a problem – A house that has way too much stuff and not enough room for the people in […]

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Where did all this stuff come from?!

I have two small children and with children comes stuff, a lot of stuff!

Add to that fact that I am a bit of a hoarder and we have a problem – A house that has way too much stuff and not enough room for the people in it!

 

 

 

 

 

Declutter, what’s that?!

 

I am an avid YouTube fan, I love to watch all kinds of videos, but my favourite kind has to be the organisation ones!

You see all of these women with their storage baskets/tubs from Target (it’s usually American ones that are the most popular) and their label makers (I have three, I kid you not!) making everything look super organised!

 

 

They actively encourage you to purge/declutter before you start (this is where it all goes wrong for me), I get myself psyched up, ready to do this and end up buying a load of tubs and hoarding those instead!

Don’t touch Mommy’s stuff!

 

Prior to having children, I was a professional Salsa Dancer and my husband was a DJ, we had a lot of equipment in the house but when the kids arrived, and they got bigger, we knew our stuff wasn’t going to survive!

 

Our Storage Resolution

 

My husband decided to rent out a Storage Unit, I’d never really heard of them before (apart from movies where American Gangsters hid their stuff in them) but I agreed to get one, so I could hide my precious Conga Drums and my Pioneers!

I’m also a total tech head and I have various gadgets that are definitely not child-friendly!

 

 

 

 

 

 

You can check out Storage Units online with a lot of companies and see what’s available within your price range etc

Here’s a link to a Storage Unit that does just that:

https://www.shurgard.co.uk/self-storage-uk/london/greenford

There are images on there so if you are a visual person like me (and have no idea about sizes), it’s easier for you to figure out exactly how much space you will need!

They even do a virtual tour and you can see what types of items you can store, I got totally geeked out over that!

Other Options

 

Declutter

You need to be brutal to do this, I keep picking up things and reminiscing about the time when my kids were tiny babies and didn’t have so much stuff!

 

Donate

I try really hard to do this, I give toys to my children’s school and I also take toys to the local Barnardo’s Drop Off Centre, then my mom brings more stuff home for them, vicious circle!

 

Bin

Only do this if you can’t donate, someone will always benefit, one man’s trash is another man’s treasure and all that!

Good Luck!

Whatever you decide to do to reclaim your space, I hope it works out and you don’t get distracted by YouTube pantry videos like I usually do (I don’t even have a pantry)!

 

 

 

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Fitness, Motherhood and fitting it all in! http://themummytrainer.co.uk/fitness-motherhood/ http://themummytrainer.co.uk/fitness-motherhood/#respond Sun, 06 May 2018 09:30:32 +0000 http://themummytrainer.co.uk/?p=1118               Fitness, Motherhood and fitting it all in! By Gina Barlow – Bump to Beyond   Being a mum is hard – physically and emotionally!   From giving birth up to chasing your child through soft plays and through the massive wave of emotions you go through; being elated […]

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Bump to Beyond

 

 

 

 

 

 

 

Fitness, Motherhood and fitting it all in!

By Gina Barlow – Bump to Beyond

 

Being a mum is hard – physically and emotionally!

 

From giving birth up to chasing your child through soft plays and through the massive wave of emotions you go through; being elated to feeling low or lost and everything in between. Whichever way you look at it, the job is a tough one. Fact.

 

It does not matter whether you are a mum to be, a new mummy or have children that have grown up.

 

The job and its challenges just grow with your kids!

 

Of course, it’s not all doom and gloom!

 

 

 

 

 

 

Being a mum is my favourite job in the world, it is why I do what I do and just one awesome aspect of being a mum is just how much you now fit in your day.

 

When I had my first son I remember saying “I can’t remember how I used to fill up my day.” That statement I now buddle up with another of my own favourite sayings BC (or before children if you prefer) which is:

 

 “I could not manage with less than 8 hours sleep” perhaps a slightly less awesome aspect of motherhood…

 

Well, the brutal truth is, all that swiftly went out of the window!

 

Here I am 10 years into my journey as a parent maxing out at 6 hours sleep on a good night and adding more into my days as I go!

 

So, what do these things have in common and what do they have to do with fitness?

 

Too much to do not enough TIME!

 

 

 

 

When you are a mum, time for yourself never takes priority – understandably  –  and it is and one of the most common barriers mums may have to get back or continue to exercise.

 

Nothing restricts you more than adding a whole new activity into an already busy routine right? Maybe its the thought of fitting your life around a gym class timetable or not being able to face taking yourself out of the house in the evening when you’ve finally got your child to bed,

But hang on, let’s think about time…

 

You didn’t think you could function without your normal sleep and you didn’t see how you can take responsibility for a whole new persons routine as well as your own before leaving the house in the morning on time, but I’m guessing you do.

 

You adapted to it. You learnt a new routine and you did it.

 

Let’s apply that to fitness…..

 

What does FITNESS really mean?

 

 

 

 

According to the United States Department of health and human services, fitness is defined as:

A set of attributes that people have or achieve that relates to the ability to perform physical activity (1)

 

That definition does NOT say fitness means having defined abs, a pert backside and a thigh gap! Neither does it say, attending 3 exercises classes a week, or running a half marathon…you get the point.

 

What it actually refers to your ability to perform a physical activity – and that concept is far less intimidating, chances are you are doing this already!

 

Don’t get me wrong, it is possible to have a flat tummy and pert bum as a mum and fit in regular exercise and if you can, have and want those things, then that is awesome.

 

My point is rather, that if you are struggling with weight gain after having a baby, feel more “unfit” or are struggling to find time, your perception of what fitness is may be very different just by what we see in the media.

 

So what is a FIT MUMMY?

 

Being a mum is a tough job without the additional pressures that the fitness industry can seemingly place on you.

 

You’ve all seen the before and after pics on Instagram of seemingly “back to pre-pregnancy shape within weeks” posts right?

 

This is not about shaming ladies who are proud of what they have achieved- because that deserves pride and recognition, but what about mums like me who struggled? I am sure I am not alone…

 

I gained weight, couldn’t get out, lacked body confidence and bought clothes 2 sizes too big to hide my “back fat.” I felt I didn’t have time and stepping into a gym full of fit bods was less than appealing. The “mum” part I had nailed, but how could I be fit as well?

 

If you are wanting to do more physical activity, move about more or make some changes then there are ways to think about in order to start you off…

 

ADAPT, QUIT BEATING YOURSELF UP AND MOVE MORE!

 

If one thing becoming a mum teaches you it is how to adapt and if you are sat at home thinking ‘I would like to get a little more in shape’ then think about these simple steps to help you.

 

1.  Adapt your mindset

 

Stop beating yourself up and comparing yourself to others – its something we all do and rarely leads to happiness.

 

 

 

 

 

 

 

 

Take control of your mindset and think more about your Fitness and what that means to you not what it looks like on someone else’s Instagram page.

 

2. Move more

 

It doesn’t matter what you are doing, you are doing something. Enjoy it? Do it more!

 

Whether you are able to spend dedicated time focussing on your preferred exercise or whether you are unable to take time away from your children, there are always ways to move more.

 

Try simple things you can build in each day to kick start increasing movement; whether it’s a short home work out, a walk to town instead of using the bus, or just throwing a ball in the garden with your child.

 

 

 

 

 

 

These movements are functional, specific to what you need as a mum and increase your fitness!

 

The best part, these things can involve your children too. What better way to get back into exercising than to be the example for your child!

 

3. Give yourself a goal and be accountable

 

Goals will vary from one person to another but a simple idea, set goals and write them down!

 

 

I’m sure you have a ‘to do list’ for shopping, work etc, try it for movement:

’10 squats when I get out of bed’

‘jog on the spot whilst the kettle boils’

 

That type of thing.

 

With the information that we are bombarded with it is sometimes difficult to remember that sometimes the smallest changes can give some of the biggest results.

 

Start your own journey by taking small steps and don’t beat yourself up along the way!

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Birthday Blog! http://themummytrainer.co.uk/birthday-blog/ http://themummytrainer.co.uk/birthday-blog/#respond Fri, 13 Apr 2018 09:53:40 +0000 http://themummytrainer.co.uk/?p=1099 Birthday Blog!   Anyone who knows me knows that I am a total geek! I love gadgets, especially anything that will help me to create video!   It was my birthday recently and I was whisked away on a surprise weekend trip by my family! We spent the weekend in a cottage in Wales and I had […]

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Birthday Blog!

 

Anyone who knows me knows that I am a total geek! I love gadgets, especially anything that will help me to create video!

 

It was my birthday recently and I was whisked away on a surprise weekend trip by my family! We spent the weekend in a cottage in Wales and I had the best time!

 

Presents
My husband bought me the DJI Osmo Mobile 2 – A Gimbal for your mobile phone. I film 99% of my content on my iPhone 7 and I’ve been dying for one of these for ages!
This was my first attempt at using the gimbal, I know I will get better but I’m pretty pleased with the way this turned out 🙂

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The Pelvic Floor http://themummytrainer.co.uk/the-pelvic-floor/ http://themummytrainer.co.uk/the-pelvic-floor/#respond Mon, 02 Apr 2018 09:55:53 +0000 http://themummytrainer.co.uk/?p=1053 The Pelvic Floor, your unsung Superhero and why its time to shape it up!           Latest Blog by Gina Barlow – Bump to Beyond Hands up, when you talk about strengthening muscles what comes to mind first? Stronger biceps? A firmer bum?! How many of you, when thinking about the muscles […]

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The Pelvic Floor, your unsung Superhero and why its time to shape it up!

 

Bump to Beyond Blog Gina Barlow

 

 

 

 

Latest Blog by Gina Barlow – Bump to Beyond

Hands up, when you talk about strengthening muscles what comes to mind first? Stronger biceps? A firmer bum?!

How many of you, when thinking about the muscles in your body, focus on the unseen Superheroes of your body?

Pregnant or have had a baby?

Then it’s time to tune in, as I want to talk a little about one of the most important muscles for you to think about….drum roll… your Pelvic Floor!

 

Ok, doesn’t sound terribly exciting, does it?

So what is all the fuss about?

No one’s going compliment me on my toned pelvic floor so why spend time working on a muscle you can’t see?!

To understand the importance of this muscle lets learn a little about it.

 

What is the pelvic floor?

 

This superhero sling of muscles is made up of layers; each layer consisting of two different types of muscle.
The types of muscle are technically known as slow and fast twitch – let’s not get bogged down in terminology but understanding the difference between the two is helpful.
 

Caroline Anderson via her Pilates lifestyle page defines them as follows:

“slow twitch fibres provide support for the body over long periods of time and are slow to fatigue whilst the fast twitch fibres can be recruited reflexively or on demand for example when coughing or sneezing. These fast twitch muscle fibres can produce a quick strong contraction but they are quick to fatigue” (1)

 

Let’s apply this to your pregnancy and think about the benefits of being mindful of these muscles and also their importance after having a baby…..

What this definition tells us is that part of the pelvic floor is there to provide longer periods of ongoing support whereas other parts need to be able to work quickly providing support when they are called upon.

The pelvic floor muscles amongst other things provide support to your pelvic organs and in pregnancy, support the weight of your growing baby (all the time) and other pelvic floor muscles work quickly.

For example, when you cough or sneeze to stop you having, shall we say, an unfortunate toilet incident… Yes, it’s time to get personal!

 

Let’s talk about the “bad guys” – Peezing and Stress Incontinence!

 

I came across the term peezing in the urban dictionary defined as “sneezing and peeing yourself at the same time” (2) and although this could be seen to be making light of what can be a potentially embarrassing problem you may feel uncomfortable talking about, I feel the existence of this terminology helps demonstrate that its time to break down those barriers and talk!

 

You most likely have heard of “laughing so hard I wet myself” before and to put a technical definition to it, the NHS defines stress incontinence:

“If your pelvic floor muscles are weak you may find that you leak urine when you cough, sneeze or strain.” (3)

 

So when could your pelvic floor potentially be weakened?…..

 
When you are pregnant, due to the increasing weight of your baby pressing on your bladder or, after giving birth, when your pelvic floor has been stretched to allow your baby to be born!

Pregnant or postnatal, this issue can affect all. As well as helping manage potential stress incontinence, your pelvic floor plays a role in the birth and having a strong pelvic floor will help it to stretch and return to its normal self much quicker than it would if weaker prior to having a baby.

So isn’t it important to learn how we can help ourselves and get the pelvic floor trained up?

 

Time to whip that pelvic floor into shape!

 

The NHS also provides a great guide to pelvic floor exercises and states that:

“You can strengthen the muscles by doing pelvic floor exercises. This helps to reduce or avoid stress incontinence after pregnancy. All pregnant women should do pelvic floor exercises, even if you’re young and not suffering from stress incontinence now.” (3)

 

So how do we do it? It’s time to flex!

And we are not talking about taking a gym selfie…..but maybe have a mirror to hand.

Here is my super friendly and none jargon-filled way of teaching ladies to train their pelvic floor. Whilst doing this keep breathing calm and rhythmic, no breath holding!

  1. Close up your butt as if trying to avoid an embarrassing “wind” moment! – try and relax your buttock muscles and really focus internally.
  2. Then close up at the front as if you are trying to stop yourself having a wee mid flow!
  3. Finally “pull” both those held muscles up a teeny bit more and then release.
TOP TIP

 

Remember the mirror I mentioned….it can help to look at yourself in the mirror and complete these exercises without raising your eyebrows!
In time you’ll get so good you’ll be able to do them at your desk, in the car etc and no one will be any the wiser!

 

That’s the key really, get these exercises built into your day to day routine and practice at least several times a day.

 

We talked earlier about the different types of muscle in your pelvic floor.

 

Rapid pulses of the exercise above will help sculpt those fast twitch or as I affectionately refer to them as my “stop me from peeing myself whilst bouncing on my child’s’ trampoline” muscles, slower holds and releases will help firm up those slow twitch or “the muscles that support your baby whilst pregnant and maintain tone all the while”.

 
Don’t be bouncing whilst pregnant or immediately postnatally as this impact won’t help your weakened pelvic floor at all!

 

 

 

 

So remember to get your pelvic floor trained to take on anything, combine the two types for maximum benefit!

Resources:

1) http://www.pilateslifestyle.com
2) https://www.urbandictionary.com/define.php?term=peezing
3) https://www.nhs.uk/conditions/pregnancy-and-baby/pregnancy-exercise/

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Cardio Central Chat – Vlog 001 http://themummytrainer.co.uk/cardio-central-chat-vlog001/ http://themummytrainer.co.uk/cardio-central-chat-vlog001/#respond Wed, 14 Mar 2018 16:57:27 +0000 http://themummytrainer.co.uk/?p=1045   Welcome to the Cardio Central Vlog! We will occasionally be uploading videos as well as Blogs for Cardio Central, we hope you enjoy the 1st one! If you have any questions about the video content, please email melc@cardiocentral.co.uk  

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Welcome to the Cardio Central Vlog!

We will occasionally be uploading videos as well as Blogs for Cardio Central, we hope you enjoy the 1st one! If you have any questions about the video content, please email melc@cardiocentral.co.uk

 

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Diastasis Recti during Pregnancy and beyond http://themummytrainer.co.uk/diastasis-recti-during-pregnancy/ http://themummytrainer.co.uk/diastasis-recti-during-pregnancy/#respond Sun, 04 Mar 2018 15:31:16 +0000 http://themummytrainer.co.uk/?p=1022 By Gina Barlow         Gina is a Personal Trainer who specialises in Pre/Post Natal Fitness – You can contact her via email: gina@bumptobeyond.co.uk       “Help me get rid of my baby belly” is one of the first things ladies will ask me when thinking about exercising no matter how long it’s […]

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By Gina Barlow

 

 

 

 

Gina is a Personal Trainer who specialises in Pre/Post Natal Fitness – You can contact her via email: gina@bumptobeyond.co.uk  

 

 

“Help me get rid of my baby belly” is one of the first things ladies will ask me when thinking about exercising no matter how long it’s been since they had children.

 


But what do we mean by the term 'baby belly?'
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If you’re reading this, are pregnant and thinking, what the heck is that?

Or have had a baby and thinking about how you still can’t seem to shift that pesky odd shaped tummy bulge still lurking months after having a baby (despite trying to exercise and frantically doing sit-ups like they’re going out of fashion) then take a few minutes for some time out and read on…

 

We all know that our tummies get bigger during pregnancy and we gain weight.

 

 

Whilst many wish to regain their pre-pregnancy figure after they have recovered postnatally, there is a big difference between wanting to shift the so-called “baby weight” (that you may see start to gradually reduce either by itself or after resuming exercise) and the “bulging belly” seemingly not changing after a sustained period of eating well and exercising postnatally.

 

To help you understand what may be happening, it is important to understand a little more about Diastasis Recti.

 

So what is it?

 

Now, I am not going to try and blind you with science, so put in the simplest way, Diastasis Recti is defined by the NHS as being when:

 

“the two muscles that run down the middle of your stomach separate during pregnancy.”

 

By looking, the separation may be visible to you during the latter stages of pregnancy as a bulge near the vertical midline of your tummy when you stand or kneel on all fours or you may feel a gap above, below or to either side of tummy button when laying on your back.

 

Sara Haley known for her expertise in pre and postnatal fitness provides a great pregnancy self-check video for Diastasis Recti via the following link:

 

 

So, my muscles are being separated!? Sounds serious…What do I do now?

 

Let me reassure you that separation of the stomach muscles is totally normal!

Whilst you are pregnant your tummy muscles need to stretch to allow for your growing baby. As your abdomen gets bigger all the connective tissues and skin is stretched and the said separation occurs.

Yet, whilst the condition is normal, it is important to seek appropriate guidance about how to use your abdominal muscles during pregnancy and postnatally in order to help and not hinder you.

 

Weak Muscles

 

The key point is this – when your muscles are stretched they weaken and applying the wrong type of pressure to a weakened muscle will do more harm than good.

 

For a lot of women, the solution to Diastasis Recti may actually be simple – it may disappear as naturally as it occurred during your gradual postnatal recovery.

For some women, however, this separation will not resolve by itself after having your baby. Typically if the separation is more than approx 2 finger widths wide you may require additional from specialists in Diastasis Recti.

 

Again, Sara Hayley provides an easy to follow postnatal check to see if your muscles remain separated after the immediate postnatal recovery period:

 

Diastasis Recti should always be confirmed by your health professional in either case but this got me pondering. If it is normal and expected but does not always self-correct, why may it go unmentioned throughout pregnancy and postnatally?

 

Thinking back to my 6-week check after having a baby, did anyone check my tummy? I think so… What about my abdominal muscles? Possibly not…..

 

In fact, according to the National Childbirth Trust, the  6-8 week postnatal check:

 

“is about making sure you’re feeling well and recovering as expected after your pregnancy and birth experience…most importantly, this is a chance to discuss any questions or concerns you may have. Some women can be surprised at how quick the postpartum check-up is and that there isn’t always a physical examination or detailed questions asked.”

 

 

Having navigated yourself through the first 6 weeks of possible sleepless nights, hundreds of nappy changes and the pretty steep learning curve with a newborn, I think you would be forgiven for forgetting to raise concerns about possible Diastasis Recti particularly if you had not heard of it in the first place!

 

I think I have Diastasis Recti, can I fix it?

 

The great news is that there are lots of things you can do to either help prepare for your postnatal recovery or begin to help you after you have given birth should you have confirmed Diastasis Recti.

It is not a barrier to staying active at all!

It is a matter of knowing what exercise can help and which should be avoided so as to not make things worse.

 

 

Incorporating low-intensity toning exercises such as static abdominal contractions (note, not sit-ups or intense planks – you get the idea!) into your training can be a great place to start as these do not place too much intense pressure on your abdominal muscles.

 

As the amount of separation can vary between women it will be important to working closely with your health professional and seek guidance before addressing this issue alone.

 

If you need more advice please see some of the following web pages for more information on Diastasis Recti and physical therapists specialising in the field:

www.nhs.uk

www.londonwomenscentre.co.uk

www.resolve-physio.co.uk

www.harbornephysio.co.uk

Sources:

www.nhs.uk/conditions/pregnancy-and-baby/your-body-after-childbirth/

www.nct.org.uk/parenting/your-six-week-postnatal-check#Whyisthereasixweekcheckup

 

 

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Be Accountable! http://themummytrainer.co.uk/be-accountable/ http://themummytrainer.co.uk/be-accountable/#comments Tue, 20 Feb 2018 16:02:12 +0000 http://themummytrainer.co.uk/?p=993 Welcome to Cardio Central Chat –  A series of weekly blogs for my Fitness Organisation: Cardio Central Finding the motivation to work out can be difficult sometimes, the easiest excuse to not train/go to class is taken almost instantly and if we are honest, we spend a good few minutes justifying to ourselves why it was […]

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Welcome to Cardio Central Chat –  A series of weekly blogs for my Fitness Organisation: Cardio Central

Finding the motivation to work out can be difficult sometimes, the easiest excuse to not train/go to class is taken almost instantly and if we are honest, we spend a good few minutes justifying to ourselves why it was enough to miss our workout!

 

Most of the common excuses for missing class/workout are:

  • I’ve just got it
  • It’s freezing outside/raining
  • I’m really tired
  • I can’t come on my own

 

I could go on, but I won’t, I’m sure you heard them all before and maybe even used a few yourself (I know I have)!

 

Find an Accountability Buddy!

 

One of the best ways to combat this is to find an accountability buddy, someone who will give you encouragement and likewise, you will do the same for them!

 

Some of the guys that come to our classes car share, this helps them massively as whoever isn’t driving has to stick around for a lift home, lol!

 

Seriously, it’s a great system for some of our guys, it also means that some people who can’t drive, can get a lift to/from class if they need it.

We have a great community feel at our classes and we believe that’s part of what makes us so successful where others have failed/struggled.

 

Make your intentions public

 

 

Now I don’t mean tell everyone everything (!) but if you want to learn how to run, share it with people in your life that you know will encourage you!

 

Post your successes online or share them with the other students in the Cardio Central FB Group.

 

I’ve done this before and it really does work – People send you messages and ask you how you are getting on, it’s a confidence boost and also a ‘damn I’d better get this done’!

 

Give it a go!

 

So, what do you say, shall we do this together?

 

Let’s hold each other accountable, what is it that you just can’t find the motivation for?

Make sure you check out our Motivation Blog too, I’m sure you will find it inspiring!

Comment on this blog and let me know what you want to achieve, no matter how big or small!

 

Let me help you to help yourself, let’s get it done!

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Count Your Blessings http://themummytrainer.co.uk/count-your-blessings/ http://themummytrainer.co.uk/count-your-blessings/#comments Tue, 13 Feb 2018 13:55:00 +0000 http://themummytrainer.co.uk/?p=986 Welcome to Cardio Central Chat –  A series of weekly blogs for my Fitness Organisation: Cardio Central           Count Your Blessings   It’s quite an old-fashioned thing to say but in the world of today where people are more concerned about what other people think of them and stressing about looking a […]

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Welcome to Cardio Central Chat –  A series of weekly blogs for my Fitness Organisation: Cardio Central

 

 

 

 

 

Count Your Blessings

 

It’s quite an old-fashioned thing to say but in the world of today where people are more concerned about what other people think of them and stressing about looking a certain way, I think it’s important to take a step back and be grateful for what we already have!

 

I have two young children and my daughter is starting to become overwhelmed by her emotions, I keep explaining to her that’s it perfectly normal and to try not to worry about it too much but in my head,  I can feel myself getting stressed when I know other girls in her class are making snidy comments and making her feel self-conscious.

I know it’s all part of growing up, but it still makes my blood boil! Girls my daughters’ age shouldn’t be worrying about who has the latest phone or demanding to be the centre of attention 24/7, it wasn’t like that when I was younger, I was too busy climbing trees and playing hide and seek!

I try and remind my children how lucky they are to have nice things and to live in a nice house and they are pretty good kids, they take it all on board and very rarely complain.

I’m constantly praised for their behaviour when they are out and how polite/well-mannered they are (until they get home), yet I still question my parenting abilities?!

 

Just as my daughter worries about what her friends think, I too worry about people thinking I suck at parenting.

 

Luckily, I have amazing friends that give me a bollocking when I’m having one of those moments and remind me that I am doing a pretty good job and that my kids are living proof of that!

 

So, don’t stress if you haven’t crafted this year, taken your kids to the park every day or given them three healthy meals a day, count your blessings, they have a roof over their heads, food in their bellies and someone who loves them, after all, isn’t that all that matters?

 

Mel is a Personal Trainer, Fitness Tutor and Blogger, she is passionate about what she does and her blogs represent her opinion (and she is pretty opinionated!).

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Injuries and how to treat them! http://themummytrainer.co.uk/injuries-and-how-to-treat-them/ http://themummytrainer.co.uk/injuries-and-how-to-treat-them/#respond Tue, 06 Feb 2018 17:12:11 +0000 http://themummytrainer.co.uk/?p=932 Welcome to Cardio Central Chat –  A series of weekly blogs for my Fitness Organisation: Cardio Central             As with any kind of activity in life, you run the risk of injury, no matter how safe and effective you may think you are being! As a Fitness Instructor, it is my […]

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Welcome to Cardio Central Chat –  A series of weekly blogs for my Fitness Organisation: Cardio Central

 

 

 

 

 

 

As with any kind of activity in life, you run the risk of injury, no matter how safe and effective you may think you are being!

As a Fitness Instructor, it is my job to make sure that I keep you as safe as possible when you are in my class, but I can’t be there in your everyday life, sorry!

If you do get an injury in or outside of class, you may have twisted your ankle or banged your elbow – If the injury has an element of inflammation, you need to follow this advice:

 

R – Rest

I – Ice

C – Compression

E – Elevation

 

Rest

Take any pressure off of the injury immediately, if it’s your leg, sit down and take your body weight off it!

 

Ice

Ice will help to reduce the swelling and should also reduce the pain you are feeling.

 

Compression

Wrapping the injured area with an elastic bandage can also help reduce the swelling. Don’t wrap it too tight though, you don’t want to cut off the blood circulation!

 

Elevation

Elevate the injured area when you are resting (sitting or lying down) as this can also help to reduce the swelling.

You can prop yourself up using pillows, the main thing to remember is to raise the injured area above the level of your heart.

 

Here’s a great article from Web MD, it goes into a lot more detail:

RICE

 

 

 

 

 

 

 

If you suspect that your injury may be more serious and none of the above is working, you need to get yourself checked out as soon as possible.

I would recommend being seen by a medical specialist regardless as your instructor is probably not a medical professional and cannot give you a full or accurate assessment of your injury.

We recently had a student who had trapped her finger in a door a few weeks ago (outside of class), she has now discovered that the finger is broken (OMG) and will need to have an operation soon!

Get yourself checked out, even if it’s just for peace of mind, you just never know what you may have done to yourself!

 

Mel is a Personal Trainer, Fitness Tutor and Blogger, she is passionate about what she does and her blogs represent her opinion (and she is pretty opinionated!).

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