How to start feeling the BeezKneez…Exclusive offer from the Massage Centre

I recently took a Massage with Fran Kehoe, the head therapist and owner of The Massage Centre, in Chiswick. It was the best, most relaxing experience. Not just your ‘regular’ massage, Fran had real insight into how I was feeling, the tension in my ‘mummy’ muscles and how to help out some of my aliments right. I went away after the session, feeling good and I slept like a log. No wonder that in a recent survey of new clients, 98% reported that their treatment at the Massage Centre had completely met their expectations and 50% stated that the treatment exceeded their expectations. What’s more is that they are convenient – just a minute’s walk from Turnham Green Station and are open 7 days with week (Mon-Fri 7am-10pm, Sat & Sun 8am-6pm).

Massage is a proven and effective way to relax, increase your energy and relieve your discomfort and tension both during pregnancy and after your baby is born! But you need to have the right massage therapist who has the experience and knows how to treat you on an individual basis. Fran and his male and female team at the Massage centre are highly talented and passionate pre and post natal massage therapists. They have helped many mums and mums to be, enjoy a better quality of life, enabling them to do those activities they enjoy, whilst looking and feeling healthier.

And to help you start feeling good now and to help take that time out you deserve, The Massage Centre in Chiswick are offering BeezKneez ladies a special introductory offer of £15 off your first one hour treatment before Friday 12th October. To take advantage of this offer please call us now on 020 8166 8958 (quote Beez Kneez). We look forward to hearing from you!

For more details on the Clinic please go to our website: www.tmc-chiswick.com

Five Easy Nutrition Tips for Mums

When you’ve just had a baby, it can be all too easy to neglect your nutrition as you get caught up in your new role as a Mummy, the endless washing, feeding and sleepless nights. With my five top tips you’ll stay on track easily and won’t resort to grabbing sugary snacks or coffees to keep you going…

  1. Always eat breakfast within one hour of waking up. It boosts your metabolism. Combine some protein with complex carbohydrates and some low Glycaemic index fruit. An quick, easy breakfast is a boiled egg (4 minutes to boil while you toast some bread) with one slice of wholegrain bread (complex carbs are wholegrain varieties) with half a grapefruit (lower in sugar than a banana).
  2. Eat little but often – very 3 – 4 hours. That’s three meals and two snacks. Eating more frequently boosts your metabolism.
  3. Each day’s food intake needs to have a balance of healthy fats (nuts and seeds and avocados), fibrous, wholegrain carbohydrates (wholegrain bread, and brown rice) and lean protein (chicken, fish or beans and lentils) along with abundance of fruits and vegetables which is your ticket for weight loss. Stir frys, salads and soups are quick, easy options.
  4. Snacks are rice cakes (ideally brown) with hummus or brown pitta bread with hard boiled eggs, carrot strips, natural yoghurt and smoothies. These snacks can be bought easily from the supermarket and don’t require lots or preparation time.
  5. Drink water – frequently aiming for eight glasses a day. Muscles are 70 % water and if they are dehydrated you’re feel lethargic and too tired to exercise.

Get fit with five fun outdoors exercises

Outdoors exercise means a bout of Vitamin D, a release of endorphins and a great way to get fit ready for your holidays.  Here are five ways to improve your post natal fitness.

1. Fartlek

This is Swedish for ‘Speed Play’ and is a form of interval training. It is unstructured so great for everyone and if you are just getting back into jogging or running after a baby as you can vary your speeds and distances.

Here are some examples:

Watson Fartlek
Suitable for 10k, 5k, 3k and cross country.

  • 10 minutes warm up
  • Run hard for 4 minutes with 1 minute jog recovery – repeat 6-8 times
  • 10 minute cool down

Gerschler Fartlek
Combine this with steady running sessions to improve fitness quickly.

  • 10 minutes warm up
  • Repeat 3 times – run hard for 30 seconds, jog 90 seconds. Repeat with 15 second decreases in recovery jog e.g. 30-90, 30-75, 30-60, 30-45, 30-30, 30-15 and 30-15-30
  • 10 minute cool down

2.   Jogging

A popular activity and the one most people associate with exercise. It is a good and easy way to get into shape. To be safe, there are some recommendations for running after you have had a baby (no matter when you had your baby). You must get pair of running shoes (ditch the ones that have been in the loft that you had for 3 years) and sports bra and you must improve your leg and pelvic floor (i.e. you are not having any ‘leaks’ when you walk, cough or sneeze, lift objects) and core strength (neglect your core post baby and you risk injury) before doing any jogging or running (usually 6 months after a baby).  Start slow with a 10-15 minute jog and then walk for 10-15 minutes making it a total of 20-30 minutes’ activity.

To run well and improve your performance you need to have a strong and well functioning core. One of the common misconceptions is that the core is solely your ab muscles. The core is in fact the lumbo-pelvic-hip complex, consisting of 29 muscles! The abdominal muscles are only a small portion of the total musculature involved in the core.  Adequately training the core involves a lot more than just doing crunches and sit-ups. In fact, you can strengthen and develop your core without doing a single sit-up!

All human movement originates from the core whether it be crawling, walking, running, swimming or kayaking. A well-functioning core is the base from which the rest of the body moves.

3. Cycling

Cycling outdoors is perfect for getting fit – cycling in parks is more strenuous as some namely Richmond Park have some great hills!  Plus you haven’t got the traffic and you can take your little one with you on the back of your bike (ensure you have a good child’s bike seat). Alternatively ditch the train/tube or car and  ‘commute cycle’ to work also saving you time and money. Cycling really helps tone your bottom and thighs.  Wear a helmet and start slow and increase speed and distance over time.

4.  Bodyweight Circuits

A great all over conditioning and fat loss form of exercise. Structured classes are enjoyable as you can go with a friend and you only need a mat. Try TheBeezKneez for outdoors classes.

5. Outdoors Park Gym Equipment

Some of the local parks now have fitness equipment and cardio machines.  If you children are playing in the park at the time, it’s a great way for you to get fit. Be sure to wear full fitness gear and good quality trainers and know how to use the equipment – start slow, then build up your speed or time as you get fitter.

 

Top Tummy and Bottom Exercise: Reverse Plank

Start Position: Seated with legs out in front of you and finger tips towards bottom

Action: Lift hips off the ground as high as you can. Squeeze belly button into your spin and hold.

Be sure to: Keep body in straight line- don’t let hips raise or lower. Be sure not to hold breath.

Modification: If you have bad wrists, rest on your forearms (won’t lift as high but will still work the same muscles):

How Many? 10 secs with ony 3 secs rest between each one x 6.

Suggested Progression: Add alternate leg lifts for extra extra challenge. X 8 leg lifts per hold.

You are working: Back, Triceps, Shoulders, Core, Quads, Glutes

Body Benefit: Improve core strength, tones arms and bottom.

Chicken and Pearl Barley Soup

IMG_1051So easy to make.

Delicious and healthy:

The protein in the chicken is ideal for maintaining muscle tone during pregnancy.
Protein also helps starve off sugar cravings and satisfies the appetite.
Barley: Rich in Beta-glucan which reduces bad cholesterol. Aim for 1g of beta-glucan per serving.
Helps regulate Bowel Functions – help with constipation in Pregnancy and also Post Baby, pelvic floor issues.

Takes: 15 minutes to prepare, then leave for an hour to simmer.
Tip: Cook before and freeze and reheat. Great quick Lunch.

Serves 6
1 Large onion, peeled and finely chopped

2 Sticks celery, trimmed and finely chopped
2 Leeks, peel off first layer and slice
250g Pearl Barley

2 litres Hot Chicken Stock

Leftover Roast chicken, chopped

1. Heat a little coconut oil over a low heat in a large saucepan or wok.
2. Add the onion, celery and leek.
3. Season, cover and soften for 3 minutes, stirring occasionally.
4. Increase the heat and stir in the pearl barley, then add the stock. Bring to the boil, reduce the heat and simmer very gently for 35 minutes, then add the chicken (already cooked) and simmer for a further 5-10 minutes or until the barley is soft.

Post Natal Exercise: Get a Beach Bottom

This exercise tones both the outside and main part of your bottom as well as you inner thighs. It is great for reducing fat from the stubborn bottom area.

 

Place your hands placed behind your head and stand with feet close
together at a stance with one foot centred in a small towel (use on a wooden floor).

 

 

 

Look straight ahead, keep your head up, tuck your bottom under and keep your spine long and body in centre of balance. Pull and ‘lift’ your belly button up to keep your abs. tight.
Slide your foot with the towel directly out to the side at a 45 degree angle, hinging and going back at your hips. Avoid any rotation of the hips.
Your upper thigh should be parallel to the ground.
Stop when the towel sliding leg is fully extended.

Repeat for 10-12 on the same leg then switch legs. Perform 2 sets on each leg.

Pregnancy version: hold on to the back of a chair so the chair is at your side, with the leg that will slide being furthest away from the chair. Instead of using the towel, simply step back into the position.

One small change you can make to flatten your tummy!

Whilst most believe consumption of ‘fat’ is the common villian for excess flab, it’s actually eating too many ‘white’ processed carbs that’s the real problem! Now I’m not saying that you should suddenly start following a ‘high protein, ban the carbs diet’ but choosing the right kind of carbs and eating vegetables in abundance is the secret, every nutritionist wants you to know.

Firstly, white carb varieties have had the fibre content removed. The fibre content is important as it provides a feeling of satiety – meaning you’ll eat less pasta, rice or potatoes which, whilst providing important energy source to the body, are easy to eat and without realising it you can really go overboard. If you’re body doesn’t required that energy (your job is sedentary, you are not following an exercise routine) it will store in your fat cells and accumulate.

Secondly, white varieties play havoc with your blood sugar levels the energy source they provide is short lived so two hours later you need another snack pick me up.

Thirdly, carbs of the pasta, rice, pototoes, grains variety are not as rich in essential vitamins and nutrients as vegetables and fruit (which also provide sources of energy) that your body needs for health. Vitamins and nutrients abundant in vegetables and fruits help reduce risk of cancer, heart disease, high cholesterol, so there is a great incentive to really start eating them and making them the important part of each meal.

Fourthly for the most part vegetables in particular are far less calorie dense but will still provide you with energy!

So, just by changing the content of food on your plate at each meal can have a huge effect on the number of calories you consume and your energy levels.

diet-plate-1

Here’s the MAGIC FORMULA you can follow to ensure each meal provides you with a tasty, low calorie diet.

As a guide, for lunch and dinner, half of your meal should be plant based (fruit and/or vegetables), a quarter of your meal should consist of protein (meat, fish, beans, pulses, tofu, quorn), and the final quarter should be complex carbs. (grains, rice and bread). For breakfast change the mix to: 1/3 fresh produce (e.g. fruit), 1/3 complex carbohyrdrates and 1/3 protein.

Breakfast Plate

One Third is fresh produce – Half Grapefruit, Strawberries or Blueberries or mix

One Third is Protein – 1 x small pot or tbsps of low-fat organic, natural yoghurt OR 1 x egg

One Third is Starch (complex carbs) – Cereal (Sugar Free Muesli) OR 1 x slice of Toast (Wholegrain) with a spread

Lunch Plate

One quarter is Complex wholegrain carbs – Wholegrain Bread Sandwich or Brown Rice or Couscous

One quarter is Protein – Chicken, Turkey, Tofu or Ricotta/cream or cottage cheese, Pulses, Beans or Lentils

One quarter is Plant – Variety of Salad items or mixed salad pot (medium – large) or Stir Fry veggies

Dinner Plate

One quarter is Protein – Steak, chicken. Tofu, fish

One quarter is Complex carbs – Brown Rice, Wholegrain Wrap or bread (1 slice), New Potatoes, Couscous, Wholegrain Pasta – 2-3 tbsps

One half is fresh produce – 4 servings of Vegetables: different kinds, colours preferably in season

Coffee Morning with posture checks and fitness tips

Come along to the Beez Kneez Coffee Morning on Friday 16th March at the Pitter Patter Hub, The Grove Pub, The Green, Ealing at 10.00am to 12pm.

  • Top Osteopath, Nicky Virdee from Spinal Changes will help you with your back ache and show you how to improve your posture
  • Sarah Mackie and Katharine Patrick will show their before and after fitness photos and share their top tips on how they got back into shape following having their little ones (Katharine is a mum of three)
  • Meet other mums
  • First twenty receive free coffee!
  • Win a Personal Training Session with our Free Prize Draw

Tummy Exercise for Pregnancy and Post natal

Straight arm pull down

Place a resistance band around a bar or door handle (or other immovable object). Make sure the door is shut. Kneel facing the band with your knees hip-width apart.
Hold onto the band at each end with your arms slightly bent so that the band is aligned just below your chest.
There must be tension in the band so vary the hand distance to get tension.

 

 

Keep your head straight and lower back in a natural arch by drawing in your navel. Inhale and exhale deeply.
Pull the band down toward your hips in a wide, sweeping arc, so you hands and wrists are facing away from you.
Exhale as you pass the midpoint of the move.
Return to the starting position in a smooth, controlled motion, stopping once your arms are above your head.

TIP
Concentrate on drawing in your navel and lifting up your pelvic floor and ensure to breath throughout the move.

Lose baby fat for the holiday season

It goes without saying that most people’s fitness goal is to lose your baby fat and shape up (unless you are running a Marathon) especially as Summer is approaching, you want to get into your Swimsuit with confidence and you may have Weddings to go to.

The shocking news is the UK population is catching up with the world leader in obesity, the USA.  Nearly a quarter of adults now classed as clinically obese and we are being labelled as ‘Fat Britain’.  Thirteen million of the population have a BMI of over 30. The BMI is calculated by dividing weight in kilogrammes by height in metres squared.

For the most, the causes of accumulating too much fat are quite simply a combination of eating too much of the wrong types of food and not taking enough exercise.

Being active burns calories and being very active burns even more calories.

What is the best way to burn fat? There are two choices:

  • Steady Pace training – exercising continuously at one speed, such as a
    cycle ride or steady run or jog
  • Interval Training – this is where you vary between working at a high
    intensity and low intensity for 60 secs or so and repeat several times.

Which is most effective?

Of the two, interval training gets the best results. Plus it is more time efficient. It can improve fitness quickly, a great workout for busy people who don’t want to spend 2 hours in the gym. Intervals improve your basal metabolic rate (how many calories your body burns at rest or just to get perform usual daily activities) and therefore increase the total number of calories you burn on an on-going basis.

Losing fat – the science (simplified)

It takes 3,500 calories to burn one pound of fat.
It takes 3,500 calories to add one pound of fat (yeuch and it is a lot
easier!).
If you can increase your basal metabolic rate to burn 200-300 calories
day over one week you can burn 1,400-2,100 calories a week so over two weeks
you would lose one pound of fat. Add exercise to the equation and you can burn
an extra 200-300 calories a day to increase your fat lose by another one pound
over two weeks, or a pound a week.

Interval training which should feature in your exercise routine twice a
week.

Some sample interval training workouts for you.

Ensure you warm up with dynamic stretches and a light intensity version of the form of
cardio-vascular activity you will be doing in the main workout. Cool down afterward and do static stretches.

Your intervals will generally last for about 30-60 seconds and these versions are good to get started with.

Here are three sessions. Choose one and pick your type –  rowing (lower impact), stationary cycling (low impact) or run (advisable after 4-5 months post natal) or boxing (watch the video):

Tips to make intervals more fun!

  • Download your favourite tunes to your Ipod and crank up the volume
  • Do your intervals on the sandy beach on holidays in barefoot – a great workout and invigorating with the sea air
  • Involve a partner or friend and get competitive
  • Have your little one time you and act as ‘coach’ – they will love it!
  • Join an exercise class which incorporates these
  • Recuit a personal trainer you find encouraging and motivational

Find out your rate of perceived exertion

Pregnancy – going at a high intensity rate is not suitable in pregnancy. You can do intervals but your must keep to at a rate of exertion of 5-7, so you can still hold a conversation. Be sure to get your GP’s check to exercise.