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- Meet Tiffany. She is a champ! She's 40 weeks pregnant (due on Friday) and today was her last session. Her first boy was born 2 weeks early so for the last few weeks we've been wondering if we are going to see her at the training 😆. She's been training through her pregnancy and she feels great! 🤰 Remember exercising during pregnancy has many benefits: ✔️It improves posture and alignment ✔️Reduces pregnancy discomfort ✔️Helps to maintain baby in a good position ✔️Eases labor and post-birth recovery ✔️Decreases risk of low back pain ✔️Reduced risk of anxiety and depression ✔️Boosts your energy ✔️Prevents excessive weight gain . #fitpregnancy
- Meet Tiffany. She is a champ! She& #39;s 40 weeks pregnant (due on Friday) and today was her last session. Her first boy was born 2 weeks early so for the last few weeks we& #39;ve been wondering if we are going to see her at the training 😆. She& #39;s been training through her pregnancy and she feels great! 🤰 Remember exercising during pregnancy has many benefits: ✔️It improves posture and alignment ✔️Reduces pregnancy discomfort ✔️Helps to maintain baby in a good position ✔️Eases labor and post-birth recovery ✔️Decreases risk of low back pain ✔️Reduced risk of anxiety and depression ✔️Boosts your energy ✔️Prevents excessive weight gain . #fitpregnancy
- Meet Tiffany. She is a champ! She's 40 weeks pregnant (due on Friday) and today was her last session. Her first boy was born 2 weeks early so for the last few weeks we've been wondering if we are going to see her at the training 😆. She's been training through her pregnancy and she feels great! 🤰 Remember exercising during pregnancy has many benefits: ✔️It improves posture and alignment ✔️Reduces pregnancy discomfort ✔️Helps to maintain baby in a good position ✔️Eases labor and post-birth recovery ✔️Decreases risk of low back pain ✔️Reduced risk of anxiety and depression ✔️Boosts your energy ✔️Prevents excessive weight gain . #fitpregnancy
- #Repost @thebloommethod (@get_repost) ・・・ 🚨 Public Service Announcement 🚨 Mamas, Please STOP exercising INCORRECTLY while pregnant! 🔘 It’s ruining your core + pelvic floor 🔘 It’s one of the reasons you pee yourself when you sneeze 🔘It will often times lead to Diastasis Recti [abdominal separation] 🔘It’s creating severe dysfunction in your core unit that could take months or years to repair 🔘These exercises do NOT create a healthy connection to your core and can make you weaker in the end ... Did you know that the majority of “changes” that need to be made during pregnancy exercise will increase your body awareness and overall strength FOR LIFE!?!? It’s TRUE and oh so important. ... Please be aware that It is NOT this mamas fault that she is harming her core with these exercises. Who should we be looking at? The fitness experts surrounding her OR one of the 66K followers she has that continue to praise her strength and determination without helping her learn correct ways to avoid injury as she stays strong and determined through 40+ weeks! ... 🔘If you do not have a THOROUGH and INNOVATIVE education in pre & postnatal wellness and exercise, why are you attempting to coach and guide women through this period? Often times, this is doing much more harm than good. 🔘Being pregnant and working out during pregnancy does NOT make you an expert nor does simply having a PT certification help you know how to prepare + prevent expecting women for what they are up against when they continue to workout. ... We’ve got to start demanding that the people who provide exercise advice to expecting and postpartum women, be qualified in the best ways! If we don’t this epidemic of Diastasis Recti, pelvic floor incontinence, prolapse, and other pregnancy related injuries will only get worse. ... Mama’s, EDUCATE yourselves before continuing your workouts, make sure that EVERYTHING you’re doing is supportive to your changing body not harmful. STRENGTH isn’t made in the gym with heavy weights and irresponsible movements, STRENGTH is made when you know your body and intentionally move in the best way for your body! If we’re creating dysfunction in our workouts, what’s the point!?!
- #Repost @thebloommethod @get_repost ) ・・・ 🚨 Public Service Announcement 🚨 Mamas, Please STOP exercising INCORRECTLY while pregnant! 🔘 It’s ruining your core + pelvic floor 🔘 It’s one of the reasons you pee yourself when you sneeze 🔘It will often times lead to Diastasis Recti [abdominal separation] 🔘It’s creating severe dysfunction in your core unit that could take months or years to repair 🔘These exercises do NOT create a healthy connection to your core and can make you weaker in the end ... Did you know that the majority of “changes” that need to be made during pregnancy exercise will increase your body awareness and overall strength FOR LIFE!?!? It’s TRUE and oh so important. ... Please be aware that It is NOT this mamas fault that she is harming her core with these exercises. Who should we be looking at? The fitness experts surrounding her OR one of the 66K followers she has that continue to praise her strength and determination without helping her learn correct ways to avoid injury as she stays strong and determined through 40+ weeks! ... 🔘If you do not have a THOROUGH and INNOVATIVE education in pre & postnatal wellness and exercise, why are you attempting to coach and guide women through this period? Often times, this is doing much more harm than good. 🔘Being pregnant and working out during pregnancy does NOT make you an expert nor does simply having a PT certification help you know how to prepare + prevent expecting women for what they are up against when they continue to workout. ... We’ve got to start demanding that the people who provide exercise advice to expecting and postpartum women, be qualified in the best ways! If we don’t this epidemic of Diastasis Recti, pelvic floor incontinence, prolapse, and other pregnancy related injuries will only get worse. ... Mama’s, EDUCATE yourselves before continuing your workouts, make sure that EVERYTHING you’re doing is supportive to your changing body not harmful. STRENGTH isn’t made in the gym with heavy weights and irresponsible movements, STRENGTH is made when you know your body and intentionally move in the best way for your body! If we’re creating dysfunction in our workouts, what’s the point!?!
- #Repost @thebloommethod (@get_repost) ・・・ 🚨 Public Service Announcement 🚨 Mamas, Please STOP exercising INCORRECTLY while pregnant! 🔘 It’s ruining your core + pelvic floor 🔘 It’s one of the reasons you pee yourself when you sneeze 🔘It will often times lead to Diastasis Recti [abdominal separation] 🔘It’s creating severe dysfunction in your core unit that could take months or years to repair 🔘These exercises do NOT create a healthy connection to your core and can make you weaker in the end ... Did you know that the majority of “changes” that need to be made during pregnancy exercise will increase your body awareness and overall strength FOR LIFE!?!? It’s TRUE and oh so important. ... Please be aware that It is NOT this mamas fault that she is harming her core with these exercises. Who should we be looking at? The fitness experts surrounding her OR one of the 66K followers she has that continue to praise her strength and determination without helping her learn correct ways to avoid injury as she stays strong and determined through 40+ weeks! ... 🔘If you do not have a THOROUGH and INNOVATIVE education in pre & postnatal wellness and exercise, why are you attempting to coach and guide women through this period? Often times, this is doing much more harm than good. 🔘Being pregnant and working out during pregnancy does NOT make you an expert nor does simply having a PT certification help you know how to prepare + prevent expecting women for what they are up against when they continue to workout. ... We’ve got to start demanding that the people who provide exercise advice to expecting and postpartum women, be qualified in the best ways! If we don’t this epidemic of Diastasis Recti, pelvic floor incontinence, prolapse, and other pregnancy related injuries will only get worse. ... Mama’s, EDUCATE yourselves before continuing your workouts, make sure that EVERYTHING you’re doing is supportive to your changing body not harmful. STRENGTH isn’t made in the gym with heavy weights and irresponsible movements, STRENGTH is made when you know your body and intentionally move in the best way for your body! If we’re creating dysfunction in our workouts, what’s the point!?!
- Mums Going Strong Fitness is looking for a motivated and diligent trainer who is passionate about working with MUMS to help them achieve their health and fitness goals in a safe and effective way. The ideal candidate is committed to learning and developing their skills in this area and we are committed to helping you do so. . . This is a maternity cover position to begin with so it is vital you can commit to the duration of your contract. We will spend time with you; teaching you our processes and integrating you into our team and for the right candidate there is the possibility of this becoming a more long term position. . . If you feel like you would be a good fit for this role please check out our website and online presence to gain some familiarity with what we do and how. . . To apply for this position please email Magdalena@mumsgoingstrongfitness.com with the following: your current CV and cover letter explaining your experience so far, your journey in being or working with mums and why you feel you would be a great fit for this role. . . If you know someone who you think would be a good fit, tag them in this post.
- Mums Going Strong Fitness is looking for a motivated and diligent trainer who is passionate about working with MUMS to help them achieve their health and fitness goals in a safe and effective way. The ideal candidate is committed to learning and developing their skills in this area and we are committed to helping you do so. . . This is a maternity cover position to begin with so it is vital you can commit to the duration of your contract. We will spend time with you; teaching you our processes and integrating you into our team and for the right candidate there is the possibility of this becoming a more long term position. . . If you feel like you would be a good fit for this role please check out our website and online presence to gain some familiarity with what we do and how. . . To apply for this position please email Magdalen @mumsgoingstrongfitness.com with the following: your current CV and cover letter explaining your experience so far, your journey in being or working with mums and why you feel you would be a great fit for this role. . . If you know someone who you think would be a good fit, tag them in this post.
- Mums Going Strong Fitness is looking for a motivated and diligent trainer who is passionate about working with MUMS to help them achieve their health and fitness goals in a safe and effective way. The ideal candidate is committed to learning and developing their skills in this area and we are committed to helping you do so. . . This is a maternity cover position to begin with so it is vital you can commit to the duration of your contract. We will spend time with you; teaching you our processes and integrating you into our team and for the right candidate there is the possibility of this becoming a more long term position. . . If you feel like you would be a good fit for this role please check out our website and online presence to gain some familiarity with what we do and how. . . To apply for this position please email Magdalena@mumsgoingstrongfitness.com with the following: your current CV and cover letter explaining your experience so far, your journey in being or working with mums and why you feel you would be a great fit for this role. . . If you know someone who you think would be a good fit, tag them in this post.
- Pelvic pain or discomfort is quite common during pregnancy. I was really lucky during my first pregnancy as the pelvic discomfort wasn’t too bad and I’ve been lucky so far during this pregnancy as I haven’t suffered from it yet. But I have some tips for you if you have. Firstly if you suffer from pelvic pain please see a physio as treatment is very individualized. There are also general tips which can help. Make sure you won’t overload or move affected joint too much. Avoid single leg exercises and split stance during your workouts. Roll in bed with your knees together, you can even put the pillow between your legs (I do it even though I don’t have pelvic pain, so it becomes a habit and if I start getting pains later during my pregnancy I have this part nailed already ;) ). Keep your knees together when getting out of the car (plastic bag on the seat can help you swivel). Wear flat, supportive shoes. Try to be as active as possible within your pain limits. . . I would love to hear your experience. Did you/do you suffer from pelvic pain during your pregnancy? When did it start? And what did you do to treat it? #pelvicpain #fitpregnancy
- Pelvic pain or discomfort is quite common during pregnancy. I was really lucky during my first pregnancy as the pelvic discomfort wasn’t too bad and I’ve been lucky so far during this pregnancy as I haven’t suffered from it yet. But I have some tips for you if you have. Firstly if you suffer from pelvic pain please see a physio as treatment is very individualized. There are also general tips which can help. Make sure you won’t overload or move affected joint too much. Avoid single leg exercises and split stance during your workouts. Roll in bed with your knees together, you can even put the pillow between your legs (I do it even though I don’t have pelvic pain, so it becomes a habit and if I start getting pains later during my pregnancy I have this part nailed already ;) ). Keep your knees together when getting out of the car (plastic bag on the seat can help you swivel). Wear flat, supportive shoes. Try to be as active as possible within your pain limits. . . I would love to hear your experience. Did you/do you suffer from pelvic pain during your pregnancy? When did it start? And what did you do to treat it? #pelvicpain #fitpregnancy
- Pelvic pain or discomfort is quite common during pregnancy. I was really lucky during my first pregnancy as the pelvic discomfort wasn’t too bad and I’ve been lucky so far during this pregnancy as I haven’t suffered from it yet. But I have some tips for you if you have. Firstly if you suffer from pelvic pain please see a physio as treatment is very individualized. There are also general tips which can help. Make sure you won’t overload or move affected joint too much. Avoid single leg exercises and split stance during your workouts. Roll in bed with your knees together, you can even put the pillow between your legs (I do it even though I don’t have pelvic pain, so it becomes a habit and if I start getting pains later during my pregnancy I have this part nailed already ;) ). Keep your knees together when getting out of the car (plastic bag on the seat can help you swivel). Wear flat, supportive shoes. Try to be as active as possible within your pain limits. . . I would love to hear your experience. Did you/do you suffer from pelvic pain during your pregnancy? When did it start? And what did you do to treat it? #pelvicpain #fitpregnancy
- 24 weeks pregnant! 🤰 With this beautiful weather outside today, I took my workout outdoors! ☀️☀️☀️ You can do this workout as supersets like me (see below) or you can do it as one big circuit 😊. Superset 1: ✔️Lunge + single arm row x 45sec each side ✔️Squats + pulse x 45sec Superset 2: ✔️RB chest press x 45sec ✔️RB squat & row x 45sec Superset 3: ✔️Step up & down x 45sec each leg ✔️Hip thrusters x 45sec I did each superset 4 times but you can do 2-5 rounds depending on how much time you've got 😉. #fitpregnancy #fitandpregnant #24weekspregnant @magdalena_hawley
- 24 weeks pregnant! 🤰 With this beautiful weather outside today, I took my workout outdoors! ☀️☀️☀️ You can do this workout as supersets like me (see below) or you can do it as one big circuit 😊. Superset 1: ✔️Lunge + single arm row x 45sec each side ✔️Squats + pulse x 45sec Superset 2: ✔️RB chest press x 45sec ✔️RB squat & row x 45sec Superset 3: ✔️Step up & down x 45sec each leg ✔️Hip thrusters x 45sec I did each superset 4 times but you can do 2-5 rounds depending on how much time you& #39;ve got 😉. #fitpregnancy #fitandpregnant #24weekspregnant @magdalena_hawley
- 24 weeks pregnant! 🤰 With this beautiful weather outside today, I took my workout outdoors! ☀️☀️☀️ You can do this workout as supersets like me (see below) or you can do it as one big circuit 😊. Superset 1: ✔️Lunge + single arm row x 45sec each side ✔️Squats + pulse x 45sec Superset 2: ✔️RB chest press x 45sec ✔️RB squat & row x 45sec Superset 3: ✔️Step up & down x 45sec each leg ✔️Hip thrusters x 45sec I did each superset 4 times but you can do 2-5 rounds depending on how much time you've got 😉. #fitpregnancy #fitandpregnant #24weekspregnant @magdalena_hawley
- Leaking is common but NOT normal! . #Repost @haleyshevener (@get_repost) ・・・ COMMON=/=NORMAL. . A person experiencing urinary or fecal incontinence during exercise is entitled to make any choice they wish regarding continuing to engage in that activity. Ideally, that person is aware that leakage of any kind during exercise is a symptom of #pelvicfloordysfunction and, still, that person may choose to engage in that activity. Knowing that wellness encompasses more than the function of one’s pelvic floor, I respect that choice. . HOWEVER, when an organization applauds and seeks to minimize the significance, writing it off as something that “just happens”, I take issue. . Leaking is a sign that our body can’t handle what we’re throwing at it. It’s not always an issue of weakness and it doesn’t always mean that catastrophe is imminent. Leaking is a symptom that something isn’t working, and the pelvic floor is the loudest communicator, in that instance. . What initially presents as a nuisance can become a bigger issue down the line: greater instances of incontinence (urinary and fecal), pelvic organs pushing into the vagina (which may then exit the body), pain/discomfort/more distal injury/inability to progress. . If an athletic organization supports injury as a consequence, question their ethics. . Leaking during exercise is treatable. Ideally, a pelvic floor physical therapist becomes a vital teammate. She can learn strategies to manage the pressure, adopting techniques that prioritize better sequencing of the pelvic floor (and rest of the body). . Ignoring the issue doesn’t make it go away. Applauding dysfunction doesn’t make it functional. We can support individuals without supporting the erroneous message that peeing is just what happens when people with vaginas lift heavy things.
- Leaking is common but NOT normal! . #Repost @haleyshevener @get_repost ) ・・・ COMMON=/=NORMAL. . A person experiencing urinary or fecal incontinence during exercise is entitled to make any choice they wish regarding continuing to engage in that activity. Ideally, that person is aware that leakage of any kind during exercise is a symptom of #pelvicfloordysfunction and, still, that person may choose to engage in that activity. Knowing that wellness encompasses more than the function of one’s pelvic floor, I respect that choice. . HOWEVER, when an organization applauds and seeks to minimize the significance, writing it off as something that “just happens”, I take issue. . Leaking is a sign that our body can’t handle what we’re throwing at it. It’s not always an issue of weakness and it doesn’t always mean that catastrophe is imminent. Leaking is a symptom that something isn’t working, and the pelvic floor is the loudest communicator, in that instance. . What initially presents as a nuisance can become a bigger issue down the line: greater instances of incontinence (urinary and fecal), pelvic organs pushing into the vagina (which may then exit the body), pain/discomfort/more distal injury/inability to progress. . If an athletic organization supports injury as a consequence, question their ethics. . Leaking during exercise is treatable. Ideally, a pelvic floor physical therapist becomes a vital teammate. She can learn strategies to manage the pressure, adopting techniques that prioritize better sequencing of the pelvic floor (and rest of the body). . Ignoring the issue doesn’t make it go away. Applauding dysfunction doesn’t make it functional. We can support individuals without supporting the erroneous message that peeing is just what happens when people with vaginas lift heavy things.
- Leaking is common but NOT normal! . #Repost @haleyshevener (@get_repost) ・・・ COMMON=/=NORMAL. . A person experiencing urinary or fecal incontinence during exercise is entitled to make any choice they wish regarding continuing to engage in that activity. Ideally, that person is aware that leakage of any kind during exercise is a symptom of #pelvicfloordysfunction and, still, that person may choose to engage in that activity. Knowing that wellness encompasses more than the function of one’s pelvic floor, I respect that choice. . HOWEVER, when an organization applauds and seeks to minimize the significance, writing it off as something that “just happens”, I take issue. . Leaking is a sign that our body can’t handle what we’re throwing at it. It’s not always an issue of weakness and it doesn’t always mean that catastrophe is imminent. Leaking is a symptom that something isn’t working, and the pelvic floor is the loudest communicator, in that instance. . What initially presents as a nuisance can become a bigger issue down the line: greater instances of incontinence (urinary and fecal), pelvic organs pushing into the vagina (which may then exit the body), pain/discomfort/more distal injury/inability to progress. . If an athletic organization supports injury as a consequence, question their ethics. . Leaking during exercise is treatable. Ideally, a pelvic floor physical therapist becomes a vital teammate. She can learn strategies to manage the pressure, adopting techniques that prioritize better sequencing of the pelvic floor (and rest of the body). . Ignoring the issue doesn’t make it go away. Applauding dysfunction doesn’t make it functional. We can support individuals without supporting the erroneous message that peeing is just what happens when people with vaginas lift heavy things.
- MUMS I have an early Christmas present for you! FREE New Mum Workout e-book ☺. If you are a mum who is not sure when you can start exercising post-birth and what exercises you should be doing, this e-book is for you. . ⚪️ Exercising after childbirth is not only about fat loss or trying to get your pre-baby body back; it’s also about restoring your physiological functions. You should be really careful when returning to exercise after having a baby. It is very important that your pelvic floor (PF) and abdominal muscles have regained sufficient strength before you recommence sports, aerobics, running or heavy lifting (and it doesn’t matter if you had a baby 5 weeks ago, 5 months ago or 5 years ago). Participating in these or other high-impact activities TOO early may reduce PF muscle strength and cause long-term bladder and bowel problems or pelvic organ prolapse. Too many women do too much too soon. You need to get strong from the inside out! . ⚪️ In this e-book your will find information on what exercises you can do before and after clearance from the doctor plus sample workouts. . ⚪️ To download your copy follow the link in the bio. #fitmum
- MUMS I have an early Christmas present for you! FREE New Mum Workout e-book ☺. If you are a mum who is not sure when you can start exercising post-birth and what exercises you should be doing, this e-book is for you. . ⚪️ Exercising after childbirth is not only about fat loss or trying to get your pre-baby body back; it’s also about restoring your physiological functions. You should be really careful when returning to exercise after having a baby. It is very important that your pelvic floor (PF) and abdominal muscles have regained sufficient strength before you recommence sports, aerobics, running or heavy lifting (and it doesn’t matter if you had a baby 5 weeks ago, 5 months ago or 5 years ago). Participating in these or other high-impact activities TOO early may reduce PF muscle strength and cause long-term bladder and bowel problems or pelvic organ prolapse. Too many women do too much too soon. You need to get strong from the inside out! . ⚪️ In this e-book your will find information on what exercises you can do before and after clearance from the doctor plus sample workouts. . ⚪️ To download your copy follow the link in the bio. #fitmum
- MUMS I have an early Christmas present for you! FREE New Mum Workout e-book ☺. If you are a mum who is not sure when you can start exercising post-birth and what exercises you should be doing, this e-book is for you. . ⚪️ Exercising after childbirth is not only about fat loss or trying to get your pre-baby body back; it’s also about restoring your physiological functions. You should be really careful when returning to exercise after having a baby. It is very important that your pelvic floor (PF) and abdominal muscles have regained sufficient strength before you recommence sports, aerobics, running or heavy lifting (and it doesn’t matter if you had a baby 5 weeks ago, 5 months ago or 5 years ago). Participating in these or other high-impact activities TOO early may reduce PF muscle strength and cause long-term bladder and bowel problems or pelvic organ prolapse. Too many women do too much too soon. You need to get strong from the inside out! . ⚪️ In this e-book your will find information on what exercises you can do before and after clearance from the doctor plus sample workouts. . ⚪️ To download your copy follow the link in the bio. #fitmum
- How heavy should you lift while pregnant??? This is very individual! Should you strength train while pregnant??? YES!!! But you should focus on exercises that will help you feel strong and capable in your changing body. The weight you are going to lift is going to differ in each trimester. And that’s totally ok. You are not training for performance or strength or to loose weight anymore. Lifting weights while pregnant is safe for the baby (unless you have some special condition and your doctor told you not to) and it can be great for the mums too. You don’t have to do just pre-natal classes or body weight exercises, you can still challenge yourself with heavier weight (and that’s going to be different for everyone) but you need to make sure your weakest links can cope with that weight. During the pregnancy your weakest links are core and pelvic floor. There is baby pressure pushing on your pelvic floor for 9 months so if you adding weight to your workouts, you need to make sure your pelvic floor can cope with that extra weight. Make sure you are not holding your breath while lifting, if you are holding breath you are probably lifting too heavy and by holding breath there is more pressure pushing on your pelvic floor. It’s always a good idea to see a women’s health physio at about 20 weeks and they can check your pelvic floor. And definitely see women’s health physio if you leak while working out. #fitpregnancy
- How heavy should you lift while pregnant??? This is very individual! Should you strength train while pregnant??? YES!!! But you should focus on exercises that will help you feel strong and capable in your changing body. The weight you are going to lift is going to differ in each trimester. And that’s totally ok. You are not training for performance or strength or to loose weight anymore. Lifting weights while pregnant is safe for the baby (unless you have some special condition and your doctor told you not to) and it can be great for the mums too. You don’t have to do just pre-natal classes or body weight exercises, you can still challenge yourself with heavier weight (and that’s going to be different for everyone) but you need to make sure your weakest links can cope with that weight. During the pregnancy your weakest links are core and pelvic floor. There is baby pressure pushing on your pelvic floor for 9 months so if you adding weight to your workouts, you need to make sure your pelvic floor can cope with that extra weight. Make sure you are not holding your breath while lifting, if you are holding breath you are probably lifting too heavy and by holding breath there is more pressure pushing on your pelvic floor. It’s always a good idea to see a women’s health physio at about 20 weeks and they can check your pelvic floor. And definitely see women’s health physio if you leak while working out. #fitpregnancy
- How heavy should you lift while pregnant??? This is very individual! Should you strength train while pregnant??? YES!!! But you should focus on exercises that will help you feel strong and capable in your changing body. The weight you are going to lift is going to differ in each trimester. And that’s totally ok. You are not training for performance or strength or to loose weight anymore. Lifting weights while pregnant is safe for the baby (unless you have some special condition and your doctor told you not to) and it can be great for the mums too. You don’t have to do just pre-natal classes or body weight exercises, you can still challenge yourself with heavier weight (and that’s going to be different for everyone) but you need to make sure your weakest links can cope with that weight. During the pregnancy your weakest links are core and pelvic floor. There is baby pressure pushing on your pelvic floor for 9 months so if you adding weight to your workouts, you need to make sure your pelvic floor can cope with that extra weight. Make sure you are not holding your breath while lifting, if you are holding breath you are probably lifting too heavy and by holding breath there is more pressure pushing on your pelvic floor. It’s always a good idea to see a women’s health physio at about 20 weeks and they can check your pelvic floor. And definitely see women’s health physio if you leak while working out. #fitpregnancy
- Today I’ve realized that not every mum knows what Kegels are. I went to see my physio today and friend of mine asked how did it go so I told her that everything is fine but I need to do more Kegels (I know fun). And she didn’t actually know what Kegels are. I was very surprised, firstly as when you are pregnant you can read a lot about Kegel exercises and your midwife or OB will tell you to do them plus we see each other quite often, and with my history and my experience I would think that she heard about Kegels from me (or read about it in my posts). So I thought that if she didn’t know, then there must be many other women who don’t actually know what Kegels are. So what are Kegels or Kegel exercises? Kegels are your pelvic floor exercises, so when you contract/lift and relax your pelvic floor. Most of you probably know the pelvic floor exercises ;). But did you know that 50% of women actually do them incorrectly? Often women actually push (or just squeeze) instead of lifting their pelvic floor. If you push (or bear down) your pelvic floor you can actually do more harm than good. So how do you know if you do it correctly? You need to see Women’s Health Physio and they will check it for you. #kegels
- Today I’ve realized that not every mum knows what Kegels are. I went to see my physio today and friend of mine asked how did it go so I told her that everything is fine but I need to do more Kegels (I know fun). And she didn’t actually know what Kegels are. I was very surprised, firstly as when you are pregnant you can read a lot about Kegel exercises and your midwife or OB will tell you to do them plus we see each other quite often, and with my history and my experience I would think that she heard about Kegels from me (or read about it in my posts). So I thought that if she didn’t know, then there must be many other women who don’t actually know what Kegels are. So what are Kegels or Kegel exercises? Kegels are your pelvic floor exercises, so when you contract/lift and relax your pelvic floor. Most of you probably know the pelvic floor exercises ;). But did you know that 50% of women actually do them incorrectly? Often women actually push (or just squeeze) instead of lifting their pelvic floor. If you push (or bear down) your pelvic floor you can actually do more harm than good. So how do you know if you do it correctly? You need to see Women’s Health Physio and they will check it for you. #kegels
- Today I’ve realized that not every mum knows what Kegels are. I went to see my physio today and friend of mine asked how did it go so I told her that everything is fine but I need to do more Kegels (I know fun). And she didn’t actually know what Kegels are. I was very surprised, firstly as when you are pregnant you can read a lot about Kegel exercises and your midwife or OB will tell you to do them plus we see each other quite often, and with my history and my experience I would think that she heard about Kegels from me (or read about it in my posts). So I thought that if she didn’t know, then there must be many other women who don’t actually know what Kegels are. So what are Kegels or Kegel exercises? Kegels are your pelvic floor exercises, so when you contract/lift and relax your pelvic floor. Most of you probably know the pelvic floor exercises ;). But did you know that 50% of women actually do them incorrectly? Often women actually push (or just squeeze) instead of lifting their pelvic floor. If you push (or bear down) your pelvic floor you can actually do more harm than good. So how do you know if you do it correctly? You need to see Women’s Health Physio and they will check it for you. #kegels
- Exercising during pregnancy has many benefits: ✔️It improves posture and alignment ✔️Reduces pregnancy discomfort ✔️Helps to maintain baby in a good position ✔️Eases labor and post-birth recovery ✔️Decreases risk of low back pain ✔️Reduced risk of anxiety and depression ✔️Boosts your energy ✔️Prevents excessive weight gain . 🤰 Often you hear people saying that you can keep training as you’ve been before pregnancy just listen to your body and that’s not totally accurate. If you’ve never been pregnant you don’t actually know how you should feel (and if you’ve been pregnant before you have to remember that each pregnancy is different and that after each pregnancy your body is different as well). . 🤰 If you got a clearance from the doctor and there isn’t any contradiction for you to exercise you can continue with your program at first as long as you feel well (and your energy will allow you). But you will have to made adjustments along the way. All will depend on if you have the abdominal separation, how’s your pelvic floor, if you get any pelvic pain and etc. . 🤰 I recommend all mums-to-be to see women’s health physio (especially if you are fit and want to keep up with your training and/or if you have any issues with your pelvic floor). Women health physio will check your pelvic floor and your abdominal separation and will be able to advice if you need to maybe drop the weight or/and remove any plyometric exercises from your program (that inc running). . 🤰 In general from the second trimester I would avoid any crunches and planks. Keep your exercises functional so they will help you cope with your day to day activates right now and so they can prepare you for what’s to come when the baby is out. Motherhood is very demanding, we squat, lunge, pull, push and pick up things of the floor and etc all the time so your training should prepare you for all of that. While you pregnant your program should focus on maintaining your activity rather then aesthetics or improving your performance or strength. . 🤰 Keep moving mummies 😉
- Exercising during pregnancy has many benefits: ✔️It improves posture and alignment ✔️Reduces pregnancy discomfort ✔️Helps to maintain baby in a good position ✔️Eases labor and post-birth recovery ✔️Decreases risk of low back pain ✔️Reduced risk of anxiety and depression ✔️Boosts your energy ✔️Prevents excessive weight gain . 🤰 Often you hear people saying that you can keep training as you’ve been before pregnancy just listen to your body and that’s not totally accurate. If you’ve never been pregnant you don’t actually know how you should feel (and if you’ve been pregnant before you have to remember that each pregnancy is different and that after each pregnancy your body is different as well). . 🤰 If you got a clearance from the doctor and there isn’t any contradiction for you to exercise you can continue with your program at first as long as you feel well (and your energy will allow you). But you will have to made adjustments along the way. All will depend on if you have the abdominal separation, how’s your pelvic floor, if you get any pelvic pain and etc. . 🤰 I recommend all mums-to-be to see women’s health physio (especially if you are fit and want to keep up with your training and/or if you have any issues with your pelvic floor). Women health physio will check your pelvic floor and your abdominal separation and will be able to advice if you need to maybe drop the weight or/and remove any plyometric exercises from your program (that inc running). . 🤰 In general from the second trimester I would avoid any crunches and planks. Keep your exercises functional so they will help you cope with your day to day activates right now and so they can prepare you for what’s to come when the baby is out. Motherhood is very demanding, we squat, lunge, pull, push and pick up things of the floor and etc all the time so your training should prepare you for all of that. While you pregnant your program should focus on maintaining your activity rather then aesthetics or improving your performance or strength. . 🤰 Keep moving mummies 😉
- Exercising during pregnancy has many benefits: ✔️It improves posture and alignment ✔️Reduces pregnancy discomfort ✔️Helps to maintain baby in a good position ✔️Eases labor and post-birth recovery ✔️Decreases risk of low back pain ✔️Reduced risk of anxiety and depression ✔️Boosts your energy ✔️Prevents excessive weight gain . 🤰 Often you hear people saying that you can keep training as you’ve been before pregnancy just listen to your body and that’s not totally accurate. If you’ve never been pregnant you don’t actually know how you should feel (and if you’ve been pregnant before you have to remember that each pregnancy is different and that after each pregnancy your body is different as well). . 🤰 If you got a clearance from the doctor and there isn’t any contradiction for you to exercise you can continue with your program at first as long as you feel well (and your energy will allow you). But you will have to made adjustments along the way. All will depend on if you have the abdominal separation, how’s your pelvic floor, if you get any pelvic pain and etc. . 🤰 I recommend all mums-to-be to see women’s health physio (especially if you are fit and want to keep up with your training and/or if you have any issues with your pelvic floor). Women health physio will check your pelvic floor and your abdominal separation and will be able to advice if you need to maybe drop the weight or/and remove any plyometric exercises from your program (that inc running). . 🤰 In general from the second trimester I would avoid any crunches and planks. Keep your exercises functional so they will help you cope with your day to day activates right now and so they can prepare you for what’s to come when the baby is out. Motherhood is very demanding, we squat, lunge, pull, push and pick up things of the floor and etc all the time so your training should prepare you for all of that. While you pregnant your program should focus on maintaining your activity rather then aesthetics or improving your performance or strength. . 🤰 Keep moving mummies 😉
- Pregnancy 🤰 Tabata-style #homeworkout 😉. #nogymnoproblem You do each exercise for 20sec then you take 10sec rest and again 20sec work, respect for 8 rounds (4min) and then move to next exercise. ✔️Pallof press (20sec one side and then swap sides for another 20sec and keep alternating) ✔️Backward stepping lunge with knee drive (20sec one side and then swap sides for another 20sec and keep alternating) ✔️One leg box squat (20sec one side and then swap sides for another 20sec and keep alternating) ✔️Push ups and dips (20sec push ups and then 20sec dips and keep alternating) ✔️Squat and up on your toes (or jump squats) ✔️Knee repeater (20sec one side and then swap sides for another 20sec and keep alternating) Enjoy! 😜 #fitpregnancy @magdalena_hawley
- Pregnancy 🤰 Tabata-style #homeworkout 😉. #nogymnoproblem You do each exercise for 20sec then you take 10sec rest and again 20sec work, respect for 8 rounds (4min) and then move to next exercise. ✔️Pallof press (20sec one side and then swap sides for another 20sec and keep alternating) ✔️Backward stepping lunge with knee drive (20sec one side and then swap sides for another 20sec and keep alternating) ✔️One leg box squat (20sec one side and then swap sides for another 20sec and keep alternating) ✔️Push ups and dips (20sec push ups and then 20sec dips and keep alternating) ✔️Squat and up on your toes (or jump squats) ✔️Knee repeater (20sec one side and then swap sides for another 20sec and keep alternating) Enjoy! 😜 #fitpregnancy @magdalena_hawley
- Pregnancy 🤰 Tabata-style #homeworkout 😉. #nogymnoproblem You do each exercise for 20sec then you take 10sec rest and again 20sec work, respect for 8 rounds (4min) and then move to next exercise. ✔️Pallof press (20sec one side and then swap sides for another 20sec and keep alternating) ✔️Backward stepping lunge with knee drive (20sec one side and then swap sides for another 20sec and keep alternating) ✔️One leg box squat (20sec one side and then swap sides for another 20sec and keep alternating) ✔️Push ups and dips (20sec push ups and then 20sec dips and keep alternating) ✔️Squat and up on your toes (or jump squats) ✔️Knee repeater (20sec one side and then swap sides for another 20sec and keep alternating) Enjoy! 😜 #fitpregnancy @magdalena_hawley
- I was going to weite similar post. But @onetoughmamafitness said it so well that I might just use hers 😉. #Repost @onetoughmamafitness (@get_repost) ・・・ I’ve been sitting on the post for a while because it gets me pretty ragey but I am just going to put it out there. #pregnantnotdead NO. JUST, No. Whew. That felt good. Okay - now let’s discuss. :: What I have been seeing ALOT of lately is images or videos of pregnant women doing very high intensity workouts. Let’s clear this one thing up before anyone gets up in arms: I HAVE NO qualms with pregnant women doing intense exercise IF they are being monitored and are AWARE of risk versus reward. None. Seriously. Keep doing you. I don’t know your story. :: My issue lies in the fact that the disgusting #pregnantnotdead or #pregnantnotsick hashtag only seems to be attached to the extreme versions of exercise in pregnancy. I see a small (okay, huge) parallel to the #FITSPOSHITSHOW that cleverly masks shaming with INSPIRATION. :: This is bullshit. :: When questioned, these women (some with massive followings) often cite the benefits of exercise for the health of their baby. Again. I am not here to dispute THAT. The benefits far outweigh the risks for babies health. **Aside from a few absolute contraindications pregnant women can safely be active in some way.** :: BUT WHAT ABOUT MOM? :: What about some encouraging messaging about how a wide range of movement can be beneficial for both Mom and baby? :: Yes, intense exercise is good for baby - but it’s not the be all and end all. There is also low intensity exercise, moderate intensity exercise and non-exercise activity that increases movement over the day and varies our positions more often. What about some education on when some exercises might not be a great idea? What about a little education along with these posts so women can make an informed decision for themselves and their body? Cont. in comments or follow live link in profile to blog...
- I was going to weite similar post. But @onetoughmamafitness said it so well that I might just use hers 😉. #Repost @onetoughmamafitness @get_repost ) ・・・ I’ve been sitting on the post for a while because it gets me pretty ragey but I am just going to put it out there. #pregnantnotdead NO. JUST, No. Whew. That felt good. Okay - now let’s discuss. :: What I have been seeing ALOT of lately is images or videos of pregnant women doing very high intensity workouts. Let’s clear this one thing up before anyone gets up in arms: I HAVE NO qualms with pregnant women doing intense exercise IF they are being monitored and are AWARE of risk versus reward. None. Seriously. Keep doing you. I don’t know your story. :: My issue lies in the fact that the disgusting #pregnantnotdead or #pregnantnotsick hashtag only seems to be attached to the extreme versions of exercise in pregnancy. I see a small (okay, huge) parallel to the #FITSPOSHITSHOW that cleverly masks shaming with INSPIRATION. :: This is bullshit. :: When questioned, these women (some with massive followings) often cite the benefits of exercise for the health of their baby. Again. I am not here to dispute THAT. The benefits far outweigh the risks for babies health. **Aside from a few absolute contraindications pregnant women can safely be active in some way.** :: BUT WHAT ABOUT MOM? :: What about some encouraging messaging about how a wide range of movement can be beneficial for both Mom and baby? :: Yes, intense exercise is good for baby - but it’s not the be all and end all. There is also low intensity exercise, moderate intensity exercise and non-exercise activity that increases movement over the day and varies our positions more often. What about some education on when some exercises might not be a great idea? What about a little education along with these posts so women can make an informed decision for themselves and their body? Cont. in comments or follow live link in profile to blog...
- I was going to weite similar post. But @onetoughmamafitness said it so well that I might just use hers 😉. #Repost @onetoughmamafitness (@get_repost) ・・・ I’ve been sitting on the post for a while because it gets me pretty ragey but I am just going to put it out there. #pregnantnotdead NO. JUST, No. Whew. That felt good. Okay - now let’s discuss. :: What I have been seeing ALOT of lately is images or videos of pregnant women doing very high intensity workouts. Let’s clear this one thing up before anyone gets up in arms: I HAVE NO qualms with pregnant women doing intense exercise IF they are being monitored and are AWARE of risk versus reward. None. Seriously. Keep doing you. I don’t know your story. :: My issue lies in the fact that the disgusting #pregnantnotdead or #pregnantnotsick hashtag only seems to be attached to the extreme versions of exercise in pregnancy. I see a small (okay, huge) parallel to the #FITSPOSHITSHOW that cleverly masks shaming with INSPIRATION. :: This is bullshit. :: When questioned, these women (some with massive followings) often cite the benefits of exercise for the health of their baby. Again. I am not here to dispute THAT. The benefits far outweigh the risks for babies health. **Aside from a few absolute contraindications pregnant women can safely be active in some way.** :: BUT WHAT ABOUT MOM? :: What about some encouraging messaging about how a wide range of movement can be beneficial for both Mom and baby? :: Yes, intense exercise is good for baby - but it’s not the be all and end all. There is also low intensity exercise, moderate intensity exercise and non-exercise activity that increases movement over the day and varies our positions more often. What about some education on when some exercises might not be a great idea? What about a little education along with these posts so women can make an informed decision for themselves and their body? Cont. in comments or follow live link in profile to blog...

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