Safe Pregnancy Fitness

Being pregnant doesn’t mean you have to stop enjoying regular exercise. In fact, pregnancy exercise has now become far more popular and it has plenty of benefits. By staying fit during your pregnancy you help improve your energy levels and mood, prevent backache, improve your core and lumbo-pelvic strength, help prepare you for labour and make it easier to get back into shape once the baby is born.

BUT there are some things you must be careful of as your body goes through such big changes. Here are some top tips:

1. Get the green light from your doctor
Make sure you check with your doctor before exercising during pregnancy. If you are experiencing any complications you may need to avoid exercise so if in doubt, ask the doc.

2. Warm-up.
This is essential before any exercise as it prepares your muscles to prevent injury and decreases post workout aches and pains.

3. Be consistent.
Shorter, more regular workouts are better than longer sessions that are less frequent.

4. Keep an eye on your body temperature.
In the first trimester especially, it’s very important not to over-heat. So make sure you drink plenty of water before, during and after exercise, and avoid over-exerting yourself. Most of our clubs have air conditioning so make the most of it and position yourself in a nice cool spot. Wear loose fitting clothing that doesn’t soak up sweat, and wear layers that you can remove easily as you get warmer.

5. Stay hydrated.
Drink water before, during and after exercise. Sipping slowly but regularly will help to avoid heartburn.

6. Make sure you’ve eaten enough.
Avoid low blood sugar and fainting by making sure you’ve eaten enough before you begin. Carry a snack in your gym bag in just in case – this needs to have some protein – cashew or brazil nuts with a banana or apple is always a good option.

7. Get support.
Wear trainers that give you good support and cushioning and be sure to wear a sports bra. Sweaty Betty have some good bras and a range of supports.

8. Find a specific Antenatal Exercise Class with antenatal qualified instructors
Tell your class instructor about your pregnancy before you start and they will be able to offer you advice or lower impact options.

9. What to do if you have gestational diabetes.
If you have gestational diabetes you need to take particular precautions with exercise: monitor blood glucose levels, regulate meal times, incorporate rest periods and monitor baby movements and uterine contractions.

10. Tune into your body.
If you start to feel unusual – headaches, dizziness, shortness of breath – stop the exercise. And if you can’t hold a conversation while you’re exercising, you’re working too hard.

11. It’s all about maintaining rather than improving fitness.
Your goal should be trying to keep fit and healthy while pregnant. One good way to monitor your intensity is to score it from 1-10 – one being lying on the sofa, 10 being maximum exertion – and then make sure you stay between 6-7.

12. Be aware of the warning signs.
The Royal College of Obstetricians and Gynacologist (RCOG) (Link to: http://www.rcog.org.uk/womens-health/clinical-guidance/exercise-pregnancy) advises you to stop exercising and seek medical advice if you experience any of the following:

• Excessive shortness of breath
• Chest pain or palpitations
• Dizziness
• Painful uterine contractions or preterm labour
• Leakage of amniotic fluid
• Vaginal Bleeding
• Excessive Fatigue
• Abdominal pain, particularly in back of pubic area.
• Pelvic girdle pain
• Reduced foetal movement
• Dyspnoea before exertion
• Headaches
• Mucle Weakness
• Calf pain or swelling

And, of course, make sure it’s fun. If it’s not fun, you won’t stay motivated to be consistent.

Useful link:
Royal College of Obstetricians and Gynacologists guidelines on exercise during pregnancy (LINK TO: http://www.rcog.org.uk/womens-health/clinical-guidance/recreational-exercise-and-pregnancy)
This content aims to give general fitness advice and tips to expectant mothers experiencing a normal pregnancy. This should not be treated as a substitute for or supersede any medical advice you have been given.

Ten Top Tips on Taking Time Out during Pregnancy

It’s important to take some ‘me’ time during any stage of your pregnancy (but I’m sure you don’t need an excuse!). So, let’s relax the bump (and you)..Janay from the Birth Specialists gives us ten top tips ways to chill out.

  1. Take 5 minutes to put your feet up. Lie on your left side on the sofa, especially in the third trimester of your pregnancy.
  2. Go for a pregnancy massage – you will not be asked to lie on your tummy if you go to a specialists pregnancy massage parlour.
  3. Book in for a wonderfully relaxing Reflexology session – your feet are meant to be the map of your body! Make sure you see a Reflexologist, who is qualified to treat pregnant women.
  4. Listen to your favourite calming music. Music has the ability to transport you to a great place and time.
  5. Meditation or visualisation is a brilliant way of relaxing your body. Life gets so busy and stressful that you really do need to take the time out to purposely relax.
  6. Laugh out loud! Laughing released endorphins – the body’s feel good hormones. Spend time with people you love, watch your favourite comedy, tickle your partner!
  7. Go for a walk and get some fresh air and (hopefully) sunshine! Take time to notice the miracle of nature. When you are out in sunshine take off any glasses, sunglasses and contact lenses to all the sunlight into your eyes.
  8. Take a relaxing bath or go for a gentle swim – you are buoyant in water – so a lovely way to take the weight off!
  9. Breathe! We know this sounds simple but taking just 5 minutes to focus on breathing in and out deeply will give your body time to relax and repair.
  10. Enjoy each moment of your pregnancy. 40 weeks go by in a flash – so take pictures, keep a diary and savour the moments.

For some great relaxation audio, specifically for women who are either pregnant or have recently become a mum, you should check out the birth specialists website. You can either choose the cd or the mp3 download version of all tracks to sooth anxiety and get you to ‘switch off’. Click here to see their range of recordings.

Why salt is actually VERY important in pregnancy

Steph, our guru nutritionist has found some important information out for pregnant ladies!

Your probably didn’t know this but new research has shown that sodium (salt) is now very important during pregnancy. Sodium is needed to regulate blood plasma volume, which increases in pregnancy. Increased blood volume occurs as you gain weight with the growing baby but also as blood is the first way your body receives nourishment, so you produce a greater amount to accommodate the baby nourishment’s needs too.

In the past they used to recommend women reduce their sodium intake, especially if they had high blood pressure or odema (swelling), but the dangers of doing that have been found to be a risk to sodium regulation and can in extreme cases alter the course and outcome of the pregnancy.

So good advice now is to add salt just ‘to taste’ – Steph recommends you use a multi-mineral salt that gives you plenty of other minerals as well as the sodium for example, Himalayan rock salt – which can be found in most health shops.

Prenatal exercise is also key – exercise improves the circulation and the better your circulation, the more nutrients and oxygen your baby gets so the healthier it will be!

No time to exercise? Top tips to get you in shape for the very busy mum

Today’s mum is a superhero! Being a mum, juggling chores, taking care of your other half, errands, admin and work can play havoc on any exercise programme and make finding time to get fit very tricky. So it gets left right at the bottom of the ‘to do’ list.

Yet it can be done! Vicky Warr gives her top tips to help  you save time and into shape  easily. Without a gym or a diet, stacks of time and without even realizing it.

The school or nursery run…as your morning workout.
Walking briskly to and from nursery or school instead of driving means you get a workout, fresh air and what some call ‘moving meditation’. The breathing and repetitive movement involved with walking or jogging promotes feelings of calm and tranquility and reduces stress. Being outdoors releases endorphins, natural hormones which promote a sense of feeling good. Plus by increasing your pace, you’ll burn more calories in less time.

Short bursts of strength exercise
You can do this in just 15 minutes a day, three times a week, using just your bodyweight in the comfort of your own home. Recent studies have shown that strength training boosts your metabolism by 10% and increases post exercise fat burning by 100%.

Push-ups, squats, lunges, step-ups (using your stairs), are all ‘multi-muscle’ exercises meaning you use more than one muscle group with one exercise. Using more muscles means toning up more muscles!

Whilst walking or jogging will burn calories and get you fit – exercises using your whole body and lots of different muscles gets you amazing results.

Look for little windows of opportunity.
When the baby naps, use that ten, twenty or thirty minute chance to do some quick exercises at home.
Little and often is actually better than inconsistent exercise of one hour or longer. This keeps your metabolism burning. Latest research shows quick interval training is far superior to slow, traditional cardio-vascular exercise. It results in burning more stomach fat and as your workouts are shorter, it’s over quicker!

Buddy up..
If you and your partner exercise, it sends out a great signal and example to your children. Here’s how both you and your other half can fit it in…

  • Try getting up early (before the baby wakes) for a run or swim or to do your exercise
  • Be active with your baby or child, running with a baby jogger is a great way of getting back into running. Make sure your only start running with them when they have neck control, usually after 6 months. They’re a bit more resilient by this age and may be eating solid foods.
  • Exercise with the baby – try baby presses, baby lunges and baby squats.

Organise ‘Fitness Friday’
Grab a willing friend who also has a little one. Friday could be your day when a friend comes over with their children or baby and you take it in turns to look after the children while the other one does some exercises for thirty minutes, then you swap.

Seek out a Mother and Baby fitness class
If you’ve just had a baby, you often want to get back into shape and get out of the door to meet other mums! There are some mums post natal fitness classes where you can take the baby, check out what’s going on in your local area. These classes are social, fun and motivating – they help lift the ‘baby blues’ and post natal depression and get you fit.

Chores to music
When you have to do the washing, cleaning and tidying up, put the music on, set the timer for fifteen minutes and get the whole family involved. Make it an activity – go up and down the stairs, dance around as you put toys away and as you have the timer on you’ll have to move quickly to get it done!

Do something you love..
Ask someone to look after your child and take some time out to do an activity you love. This is essential for any mum – dance, play a sport (netball is becoming increasingly popular activity), go hiking or take a swim. That way you won’t see exercise as a chore or punishing!

And finally here is one very good reason why you should try to make exercise non-negiotable!

Vicky Warr is founder of the Beez Kneez (www.beez-kneez.co.uk) specialising in pregnancy and post natal, mum and baby group fitness classes. Founder of Member of Wetrainmoms.com and Senior level YMCA-accredited personal fitness trainer.

Vicky consults for BBC Radio, Mothercare and Teapigs. She writes for  many national publications including the Gurgle Magazine, Daily Mail, Pregnancy and birth and bounty.com. She is also a mum to Luca and Poppy.

For details of prenatal and postnatal group fitness classes, visit: www.beez-kneez.co.uk

Feel the love with our FREE Class February Offer

TheBeezKneez wants you to know that we love you and are here to take care of your fitness! As a Mum you run around looking after everyone else and neglect ourselves. As a Mum to be it is VERY important to look after yourself and get fit to have your baby. To prove it we are offering you and/or a friend a FREE fitness class of your choice during week of 20th February.

You can either invite your friend along to the class you already go to, invite them to go to any other class  PLUS you can attend another FREE class that week at any other venue or day. Just check the timetable at our website. You will need to complete a medical form online or during the class before participating in the class.

To book your FREE Class call us now on 020 8 354 1583 or book a trial class at our website and use the coupon code ‘feelthelove’ at our shop www.beez-kneez.co.uk to redeem the offer.

The Small print

The free class is for any new or existing customers but does not replace or refund any classes or catch up classes previously purchased. Free classes need to be taken from 20th February until 25th February, inclusive. Offer expires on 25th Feb. Offer cannot be used in conjunction with any other offer.

7 Delicious Healthier Ways to Eat Chocolate..but still get your fix

Most females like their bout of chocolate and chocolate seems to get a lot of attention. From dark to caramel, from chocolate lovers week-ends away to Charlie and the Chocolate factory and last week it was National Chocolate week!

But we all know that eating chocolate is not such a good idea if you’d like to stay in shape during pregnancy and flatten your mummy tummy post baby. The fat and sugar content from eating poor quality stuff, too much of it and too often can not only creep on quickly as extra weight (especially around the tummy) it can also lead to health risks such as diabetes. However as soon as you tell yourself that you can’t eat that piece of chocolate, it’s all you’ll think about until you realise you’ve delved right into eating the full bar! And as for the cravings you may get due to hormones, stress, emotions, being a mummy, it is very easy to reach for the chocolate as a comfort factor!

So with some creativity and research (which was fun!) I’ve put together a list of Seven Delicious Healthier ways to Eat Chocolate. So you’ll improve the quality of your chocolate ‘fix’ and  save yourself the health risks and calories.

1. Chocolate Covered Fruit
Dip some strawberries or other fruit into good quality chocolate (70% cocoa solids) and you can both satisfy a chocolate craving and add fruit to your diet at the same time. A thin coating, means not too much for your waistline, and the fruit will help satisfy your appetite to avoid overindulging. Save the calories Tip: Keep the coating thin and go for 3-4 pieces of fruit or strawberries

2. Cacao Nibs
Your healthiest choice ! Eat these whole. This is what true chocolate is made from -  cacao beans that have been roasted, hulled and prepped to be  processed into chocolate bars. Crush cacao nibs with a rolling pin and to make chocolate chips and add to natural yogurt as an extra to a snack. Or create a raw chocolate bar, blend together cacao nibs, agave nectar, carob powder, coconut oil, cacao butter and cashews or almonds (without the shell). Pour into a tray and freeze.

3. The Cheeky Chocolate Mousse from the Pure Package, London’s leading gourmet diet food delivery company. There’s three great things about this indulgent delight is that it not only tastes great, it has zero sugar and it is dead easy to make!
Full of dark chocolate is a rich source of antioxidants..
Check out their recipe here (taken from The Pure Package: The DIET for Food Lovers, Jennifer Irvine)


4. Chocolate Brazil Nuts
Save the waistline Tip: Just 3 of these is enough for a chocolate fix with the added benefits of the nutrients of brazil nuts containing essential healthy fats. Aim for dark chocolate coated ones.

5. Chocolate Goji berries
Goji berries are filled with powerful antioxidants that may help prevent cancer and other illnesses, including heart disease. Their antioxidants may also boost the immune system, lower cholesterol and may slow the aging process as well. I recommend this brand dipped in raw chocolate.
Save the waistline Tip:
Keep to a small handful covering half a palm as the raisins are still high in calories.

6. Chocolate and Beetroot Brownies
You won’t notice the Beetroot and neither will your kids or other half! These have around half the fat of regular brownies and the added nutritional benefit of the beetroot, which is rich in Betalian and antioxidants that help reduce risk of heart disease and cancer. Also high in folic acid (great for pregnancy), vitamins A, B-1, B-2 and C and minerals iron, calcium and potassium. Beetroot is also said to have a cleansing and detoxifying effect on the kidneys and gall bladder. This recipe still contains sugar so.. Save the Waistline Tip: Cut the brownies into small squares (1 inch by 1 inch) and eat just one.

7. Hot Chocolate Drink (Green & Black’s dark variety)
Great once a week treat – especially around this time of year. It is of better quality than your usual hot chocolate as you have the health benefits of the dark chocolate powder.  Try it with Almond Milk rather than regular milk for healthy fats.

Just remember two key things when trying these ideas:

Dark Chocolate is good source of flavinoids, which milk doesn’t have.  It also gives you a sense of fullness and rarely has so much sugar added to it.  You need at least 70% cocoa solids.

Moderation

How much? Aim for 2 squares – enough to give you a ‘fix’.
Why is that?
For information! Green & Black’s Miniatures (15g) has 85 calories compared to a snack Cadbury milk chocolate bar which has 210 calories or bag of Malteasers which has 187 calories!

 

 

 

 

 

Halloween Special: Curried Pumpkin Soup

A very healthy, easy to make soup, that’s delicious. Perfect for Halloween!

  • Good source of Beta Carotene (Vitamin A) for good eyesight
  • High in antioxidants to prevent cell damage that can lead to types of cancer
  • Contains Vitamin E, for good skin
  • Easily digested and the seeds are rich in Iron for energy, phosphorous and potassium for metabolism, magnesium for proper nerve and muscle functioning and zinc, improves immunity and sex drive!

Ingredients (serves 4):

2 tbsps of Olive Oil
1 large Onion, finely chopped
2 cloves Garlic, crushed
1-2 tbsps of Curry Paste
900g Pumpkin, peeled and diced
900ml Vegetable or Chicken Stock (organic, low salt)
Pinch of Black Pepper

How to make:

  • Heat 2 tbsps olive oil in a large saucepan (avoid letting the oil smoke ), add the large onion and Garlic (crushed) and cook for about 5 mins or until onion is softened.
  • Stir in Curry Paste, according to taste and cook for a further 2 minutes
  • Add 900g Pumpkin, peeled and diced and continue cooking for a further 5 minutes
  • Add 900ml vegetable or chicken stock and black pepper, bring to the boil, then reduce the heat, cover and simmer for 30-40 minutes or until the pumpkin is soft.
  • Allow to cool slightly then blend in blender or liquidize in food processor until smooth.
  • Return the puree to pan, adjust seasoning and add a little more stock if necessary.
  • Reheat until hot and serve with warm, crusty wholegrain bread.

 

 

The Post Baby Belly Blitz Programme with The Pure Package, your food and exercise all taken care of..

Flatten your abs, restore your core, pelvic floor and lose the baby weight.
When you become a new mum finding time to exercise or eat well is a real challenge. Looking after your new baby is 24/7 and there is little time for yourself. Yet one of the things you want to do is get your tummy back!  So we have teamed up with The Pure Package, the gourmet diet delivery company to bring you a perfect solution, without having to leave the house or find someone to look after your baby. We take care your exercise, diet and daily nutrition so while you take care of your baby.

Twelve postnatal home personal training sessions at your home or park, taken in one month with a leading TheBeezKneez specialist post natal trainer – combined with
Ten days
of having all your meals prepared, cooked and delivered to your door, by The Pure Package, London’s leading Diet Gourmet Delivery Service.

Exclusively for the New Mum you simply cannot fail on this programme with thoroughly researched exercise plus healthy, nutritious meals to:

  • Provide exceptional results in shifting body fat
  • Sculpt and tone up your body
  • Improve metabolism to burn more calories
  • Increase energy, helping with sleep deprivation
  • Dramatically improve body confidence
  • Establish a consistent routine, key to fat loss success
  • Buy you more time
  • Reduce post natal depression by restoring hormonal and emotional imbalances

Plus receive the ‘Post Baby Belly Blitz’ Menu of postpartum exercises e-book fully downloadable e-book with full exercise descriptions and photographs.

Cost of Programme: £1198.50
*This is less than half of the price of one night’s private maternity care in London at the Portland Hospital in London!

Train with Friends and get into Shape for Summer

Our Train with friends programme is a unique and alternative way to getting fitter and improving your body shape, post baby or children. The programme is for 2-6 people and tailored especially for Mums.  This is no bog standard programme or class! Our aim is to get you results, show you what to do and how to do it effectively. It’s also convenient as the programme is delivered to your front door, home or venue of your choice.  The small group friends environment means motivation,  consistency and camaraderie!  The specifically qualified post natal trainer provides you with personal attention and specific exercises like the prestigious-ness of personal training with less of the cost.  

A six or twelve week group training plan is a combination of a post natal specific exercise and nutrition programme addressed to meet each individual client in the group, their pregnancy, type of birth and fitness requirements. You may wish to shed those post baby pounds, improve your general energy and fitness to meet the demands of being a Mummy or simply get to work on re-discovering, flattening and strengthening your stomach muscles and core post pregnancy.

The Initial Consultation session:

  • You and your friends meet with one of our trainers to discover how we’ll get
    you fit after having a baby
  • Groups of 2 to 6 friends
  • Held at a venue of your choice*
  • Cost £20 per person
  • Includes all equipment & materials required to demonstrate what we would use for your full programme

TheBeezKneez “Train with Friends” Programme:

  • Six week fitness programme for between 2 to 6 friends
  • Weekly group training sessions with your Personal Trainer for six weeks (approx. 45-60 minute sessions)
  • A six week personalised fitness programme provided to every client
  • A weekly nutritional check provided to every client, for the 6 weeks worth £99*
  • Cost from £150 to £250 per person dependant on group size

The programme will include:

  • Discreet weekly weigh-in & measurement of each participant
  • Targets & monitoring
  • Two meal plans, quick, easy nutritious recipes,  portion control advice & guidance*
  • Exercise technique, education and guidance
  • Movement, mobility, posture and stretching evaluations
  • Weekly progress and programme adaptations (where required)

Prices for six week programme: (off peak times)

  • Two clients £245 per client
  • Three clients £225 per client
  • Four clients £205 per client
  • Five clients £190 per client
  • Six clients £180 per client

Off peak times are Monday to Friday from 10am to 4pm.

Peak times are Monday to Friday 6.30am to 10am and 4pm to 8.30pm. Saturdays and Sundays from 8am to 3pm. Please add £30 per client to the total cost of the six week programme if you wish to train during on peak times.

*Please note this does not include:
- venue hire costs if you are training in a studio or hall
- additional nutritional follow-ups or meal plans provided
- programme times are subject to ‘marrying up’ clients preferred training time with availability of the personal trainer

Nutritional Consultations are provided by Skype or telephone.

Childcare can be provided during the programmes at an additional cost. Please call for details.

Limited spaces available. London only.  Call 020 8 354 1583 to book.

New Mums get Fit and Fabulous in 2013 and the baby comes too.

A must-have for new mums who want to regain their pre-baby shape

North London mums and mums-to-be who want to exercise safely, bond with their baby and meet other mums after baby is born, now have a new year fitness choice with local classes in Muswell Hill offered by TheBeezKneez.

TheBeezKneez Fit and Fabulous 2013 classes provide Mums a complete workout over six weeks from warm-up to core conditioning, toning, cardio intervals, stretching and relaxing whilst having fun, meeting other mums and gaining body confidence.

With two types of classes  ‘New  Mamas’ and ‘Mamas’ (with toddlers, teens or twenty somethings) the classes will guide mums from the first few years with their new baby and way beyond childbirth.  The exercises, specific for Mums help shift the baby weight, focus on flattening abdominals and ensure fitness to be a mum.

TheBeezKneez provides a very positive environment to exercise in with a whole variety of safe exercises led by certified pre and postnatal instructors to provide that ‘extra’ conditioning effect you cannot achieve by Yoga or Pilates alone.  With great music, using versatile equipment in circuit style formats all mums are in the same boat.  Babies are welcome to the daytime classes and classes run in Muswell Hill.

Vicky Warr, owner and founder of TheBeezKneez and new mum herself says “In our classes, we help women get strong, gain confidence about becoming a mum and make new friends — all at the same time! I’m thrilled to reach out to Mums with TheBeezKneez Fitness experience, whether you are new to exercise or a regular exerciser we cater for all levels and we empathise completely with the changes that occur to the body during pregnancy, after the baby is born and way beyond.”

Muswell Hill mum, Fiona Wallis, who had her first child a year ago, says “Now I have moved back to Australia, I crave to find an equivalent challenging and enjoyable class. TheBeezKneez classes helped me to combine both fitness and my baby in a great setting. I found it really helped me to build core strength and aerobic fitness, which allows me to handle the day to day of a new baby. Vicky Warr and her team made sure everyone at the class was catered for regardless of the fitness level and I enjoyed the classes so much I continued them well into a year post natal.”

For more information and to book online go to http://www.beez-kneez.co.uk or call 020 8 354 1583. All classes are lead by a certified postnatal instructor and run for six weeks at a time. Monthly passes also available. 

For taster sessions, from £5 call 020 8 354 1583 to book. 

Class Times for Muswell Hill: 

Mamas: Tuesdays: 10.00am
New Mamas: Tuesdays: 11.00am (babies welcome)
NPLAC, 76 St James Lane, N10 3RD

About TheBeezKneez

TheBeezKneez is one of the only prenatal and postnatal experiences in the country. Exercise classes provide new and expectant mums a place to find support, make friends, and get fit and bond with their babies. Classes are designed to take mums from pregnancy through birth – and then into the toddler years with their child. There are three kinds – Bumps, New Mamas and Mamas all Indoors. The classes offered are Core Conditioning and Metabolic Cardio, post baby fat loss and prenatal core and whole body conditioning. TheBeezKneez Fitness programmes started in West London in 2007 by creating a growing local community of more than 10,000 mums-to-be, mums and babies. www.beez-kneez.co.uk

Media Contact:
Vicky Warr
TheBeezKneez PR
020 8354 1583
email: vicky@beez-kneez.co.uk