Start Position:

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.

We have the solution to help you prepare in pregnancy and feel fitter during and after the birth. We’ve teamed up with Yoga West, London’s leading private yoga and pilates provider, to offer an exclusive pregnancy fitness and yoga course designed to support a Mums to be fitness and birth preparation.  The course consists of 1 x week yoga class and 1 x week fitness with core conditioning class over six weeks. The best of both worlds – yoga to relax , release tension and improve suppleness.  Fitness with core conditioning to tone your whole body, strengthen your core and avoid excess weight gain. It aims to give mums to be the confidence to keep fit and maintain a healthy routine. It strengthens  pelvic floor, improves hip flexibility, helps maintain tone and cardio-vascular fitness and teaches breathing techniques to help through labour and birth.

The course it taught at two locations in Chiswick, West London. Pregnancy yoga is taught at yoga west from 11-1215 on Thursdays. Fitness and core conditioning  is taught with TheBeezKneez at The Arts Educational School on Tuesdays at 7.35pm.

More about the classes….

Pregnancy yoga works to release deep tensions in the body and help you feel your best as your baby grows and your body changes, building your strength and suppleness. It is suitable for beginners or mothers with a developed practice, from 14 weeks until your baby arrives.  It weaves powerful breath work into the classes in preparation for labour, practice postures that are useful during labour and birth and end with a deep relaxation. The atmosphere is very welcoming, supportive and light hearted approach. The Yogabirth style has been developed over 30 years and is a safe and effective mix of Scaravelli style yoga and birth education.

The class is taken by Lulu Winfield. Lulu has been working around childbirth since the late 90′s.  She is a doula, reflexologist, childbirth educator and yoga birth teacher and trained for two years under Lolly Stirk and Yvonne Moore  – founder members of The Active Birth Centre and Movement. She has trained as a hypno-birthing teacher in the Marie Mongan method and currently mentors trainee Yogabirth teachers and doulas. Lulu infuses her classes with powerful breath work to draw the attention deeper within and uses cleverly adapted poses to reveal both the softness and strength in the mind and the body, essential in preparation for birth. She is a hugely popular teacher with a unique and joyful touch and is passionate about sharing the transformative power of yoga.

Pregnancy Fitness and Core Conditioning with TheBeezKneez.  Featuring modified pilates, cardiovascular bursts and pregnancy body sculpting exercises in a circuit style format. All exercises are specifically for pregnancy to effectively target those areas which get weak and flabby, strengthen the core and address the postural changes that can cause pain and stress.  Ideal for getting you fit for pregnancy, avoiding excessive weight gain, improving your core and strengthening pelvic floor and postural muscles to alleviate back ache.  The class is fun to upbeat music and shows you how you exercise safely and effectively. Suitable for trimester two and three and if you are carrying twins or more.

The class is instructed by Joanne Martin, who has over 12 years experience at teaching group fitness classes. She has specialist qualification in Active IQ Level 3 Award in Designing Pre and Post Natal Exercise Programmes and also instructs Post Natal classes both outdoors and indoors.  She instructs not only at The Beez Kneez but with other health clubs in West London and is a very popular well known instructor for inspiring Mums and Mums to be to exercise during pregnancy and beyond. A mum of two herself, she has first hand experience of pregnancy and childbirth.  In her classes she shows top conditioning moves which are a fantastic way of maintaining fitness and giving energy a boost prior to the arrival of your baby.  Her experience and The Beez Kneez specialist programmes created by founder Vicky Warr with Jo’s input show you the many benefits, ultimately helping you to maintain body shape and tone throughout your pregnancy.

BOOK YOUR CLASSES..

Yoga West: 02073811673
The Beez Kneez: 020 8 354 1583 or www.beez-kneez.co.uk

►   Eat plenty of vegetables and wholegrains as these are good sources of fibre and minerals that help to regulate blood sugar levels – aim for 3+ vegetables each day, eaten raw and/or steamed to preserve their nutritional content.

►   Choose low-sugar fruits that are high in vitamin C such as kiwis and berries – vitamin C is critical for adrenal health.

►   Eat some form of protein with every meal to help balance blood sugar levels.

►   Exercise regularly but not to the extreme – regular exercise,  3 x week at 20-45 mins each time, helps to dissipate stress hormones whilst too much exercise is a stress on the body.

►   Eat an anti-inflammatory diet as foods that promote inflammation trigger the release of cortisol – therefore cut back on saturated fats (e.g. butter, red meat, cream etc.) and increase your intake of essential fatty acids (EFAs) such as organic salmon, eggs, trout and raw nuts, seeds and cold pressed oils (e.g. flaxseed oil).

►   Avoid stimulants such as tea, coffee, cigarettes and alcohol (a short-term stimulant) as these stimulate the adrenals, exacerbating the problem.

►   Avoid refined carbohydrates and sugars as these trigger blood sugar imbalances – the adrenals are activated to increase blood sugar when it falls below normal.

►   Try to sleep for at least 7 hours each night.

►   Make sure you take time to relax each day, even if it is for 15 minutes – try deep breathing, yoga, meditation, reading a good book, and so forth.

Stephanie specialises in Nutritional Therapy for stress and adrenal fatigue.

Smoked Mackerel Paté

1 pack of smoked mackerel – remove skin and any bones
Add to a blender with 2 heaped tbsp plain probiotic yoghurt, 1 large tsp horseradish sauce (optional); juice of 1/2-1 lemon and black pepper and blend.
Taste and adjust lemon, yoghurt, horseradish and black pepper to your preference. You can also add some fresh parsley, chives or spring onion for added nutrition.
Serve on toasted rye bread with a dark green leafy salad (rocket, watercress, spinach) and fresh tomatoes on the side.

Stephanie Ridley, specialises in dealing with stress and post natal nutrition and is founder of Nourish to Flourish. She is a mum of two and has worked as an Academic and Clinical Tutor at the UK college of Nutrition and Health. She is the nutritional therapist with TheBeezKneez. To speak with Steph about your Nutritional nightmares and see how she can help contact, steph@beez-kneez.co.uk or call 0845 474 9196.

Note: We don’t recommend eating smoked fish too often in pregnancy – once or twice a month is generally considered OK.

• You can burn 30% more calories with the extra challenge of the grassy uneven surfaces and the wind
• Improves your lungs – fresh air and oxygen delivery is more appealing than a sweaty, or germ ridden air-conditioned gym.
• Challenges and improves your core and stomach muscles – uneven surfaces means your body learns to balance with your core during a class.
• Provides you with much needed Vitamin D to absorb calcium to maintain strong and healthy bones
• Provides your body with natural light – essential to biorhythms and cell processes – especially good for SAD sufferers!
• Therapeutic and Improves your mood – exercise releases endorphin hormones which are responsible for lifting your spirits, energy and mood.

The BeezKneez have just launched their Outdoors Fitness Fix (which is NOT a generic bootcamp)! Training in a group boosts mood and self-esteem and we provide exclusive groups for Mums only with the right exercises, confidence and community support to improve their body shape and help transform their lifestyles. Each class is personally crafted by a Master Personal Trainer with one goal in mind: Preparing you, the Mum to exceed your own fitness goals and expectations.

Try not to be alarmed even if you are pregnant.  Delayed onset muscle soreness is a normal response to the different exercise or exertion and is part of an adaptation process of your body that leads to improved stamina and tone as the muscles recover and build.

The soreness will be at it’s worse within the first 2 days following a new, more intense activity and slowly subsides over the next few days.

Tips for Dealing with Muscle Soreness After Exercise for both pregnancy and post natal.

Try these methods to deal with your discomfort, they are not all are backed up with research, but many people ease the soreness with one of these remedies.

• Use Active Recovery. Low-impact aerobic exercise such as swimming or walking increasing blood flow.
• Some R and R (Rest and Recover). The soreness will go away in 3 to 5 days with no special treatment.
• Try a Pregnancy or Post Natal Massage. Some research has found that massage may help reduce reported muscle soreness and reduce swelling,
• Try an Ice Bath or Contrast Water Bath. (Not the most popular option (!) but if you go for this one, take a Holiday/Travel Magazine in the bath with you and just fill the bath so your legs are covered. An Ipod with favourite music will take your mind off the cold too!
• Gentle Stretching. Many people find it simply feels good, although there is no evidence that stretching alone reduces muscle pain of soreness,.
• Listen to Your Body. Avoid any vigorous or high impact activity, which is certainly not suitable in pregnancy or soon after a baby in any case or exercise that increases pain.
• Warm Up completely before your next exercise session (this is a vital part of theBeezKneez classes which is why we incorporate the dynamic stretches). This can help reduce delayed-onset muscle soreness
• ** If your pain persists longer than about 7 days or increases despite these measures, consult your physician.

Preheat the oven to 170ºC. Soak a pinch of saffron in 2 tbsp warm water.

Slice 1 medium potato per person into 1cm slices and par-boil for approx 6-8mins. Drain and layer them across the bottom of a roasting pan, big enough to hold a sea bass/ sea bream (for 2) or any white fish.

Clean the fish and slash it several times each side and then season.

Lay the fish on the potato slices and scatter 2 red peppers, 1 courgette and 2 large handfuls of cherry tomatoes either side of the fish and pour over the saffron water, a glug of stock and cover with several sprigs of thyme and/or parsley. Drizzle over 4tsp regular olive oil and season.

Cover with foil and bake for approx 1hr or until the fish is cooked through. Serve with a handful of leaves and some olives.

Recipe courtesy of Stephanie Ridley, Nutritional Therapist.  info@beez-kneez.co.uk or www.nourishtoflourish.co.uk

Confucius said, “Women’s natures are alike; it is their habits that separate them.”  (actually he referred to men, i just changed this one)
And Aristotle noticed that, “We are what we repeatedly do. Excellence then, is not an act, but a habit.”

When it comes to having a better body, more energy and improved fitness two habits help shape it – eating and exercise.  Here are my tips on creating lasting healthy habits.

Firstly, have a brainstorm and write out some healthy habits, here are some examples:

• Make lunch your main meal adding plenty of colour and greens leafy salad.
• Working Mummies  – Take your lunch to work instead of grabbing fast food and less healthy options.
• Exercise three times a week after work for 30 minutes each time.
• Only eat fruits, veggies with some nuts as your afternoon snack.
• Get up early and exercise for 30 minutes 2-3 mornings a week.
• Dedicate 10 minutes core conditioning a day to re-connect and tone your abs!
• Work with a personal trainer 2-3 times a week or attend 2-3 group classes.

2) Jot down your new habit (s) then add your three main motivators, the obstacles you may face, and your solutions for side stepping your obstacles.

Here’s an example:

• My new habit is to work with a personal trainer 2-3 times each week.
• My Three main motivators are 1) to feel confident in my bikini on the beach, 2) to have more energy, and 3) to fit back into my skinny jeans.
• The obstacles I will face are 1) not having the energy to go to my session after work or in the morning, 2) not having enough money to pay for sessions and 3) letting work commitments get in the way
• I will overcome these obstacles by 1) doing my workouts before work instead of after work, so I have more energy, 2) reduce spending elsewhere (coffees etc.,) to ensure that I can afford it or ask for a gift and 3) making my exercise as appointments in my diary I have to keep (like the Doctors)
  

3) Commit fully to your new habit, by going public (oh yes there is no get out clause then!). Post on facebook or tweet, tell your friends or children about it. Ultimately you want to make it tricky for you to get out of the habit – a position where you’ll be embarrassed if you give up.  You will want to gloat about how well you are doing when people ask.

4) Keep track of your progress in a diary (or blog about it) with a quick tick on each calendar day that you successfully exercise your new habit.

5) If you miss an exercise session, eat some chocolate or lots of cake just know why so you can plan around it in the future.

7) Reward yourself for your success – massages, manicures, night out with the girls.

A new habit usually takes about 3 weeks to kick in so once you are up and rocking you can add another by following the same process.

I’d love for our fitness programmes to become your new healthy habit!

email us info@beez-kneez.co.uk to receive a consultation on how to kick start your pregnancy fitness or post baby fat loss goals.

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.

It is a popular yoga pose and very beneficial, you begin on your hands and knees and then raise the hips toward the ceiling to form and upside-down “V” shape for a full body stretch.
During pregnancy though any exercise where your head is lower than your heart should be in modification after your first trimester. The additional blood volume caused by the growing fetus can lead to nausea and dizziness. To modify the downward dog for pregnancy, avoid holding the position for extended periods and keep you knees bent and your heels lifted off the floor. This will reduce any stress to the spine. Position your hands a little further apart than usual so your body weight is supported by your upper body, rather than your stomach, reducing compression at the abdominals.