tag:blogger.com,1999:blog-83974521408618283932024-03-14T09:42:28.683+13:00Pre and Post Pregnancy Exercise and Wellness SpecialistsPregnancyexercise.co.nz provides expert advice in Pre and Post Pregnancy Exercise and Wellness. Visit our main website http://pregnancyexercise.co.nz to exercise safely both during and beyond your pregnancyMummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.comBlogger45125tag:blogger.com,1999:blog-8397452140861828393.post-24534254563912075002014-01-03T12:16:00.002+13:002014-01-03T12:17:53.127+13:00Huffington Post: Live Segment How to Stay in Shape During PregnancyI was asked to join HuffPost Live!<br />
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Watch me on the Huffington Post with 2 other Fitness experts talk about how to stay in shape and exercise safely during Pregnancy. For more information have a look at my new blog on the main website: <b><a href="http://pregnancyexercise.co.nz/how-to-stay-in-shape-during-pregnancy/" target="_blank">Ten Tips To Stay in Shape During Your Pregnancy</a></b><br />
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-47282032721309846872013-12-15T16:36:00.000+13:002013-12-15T16:36:54.224+13:00New Upgraded Fit2BirthMum Program for 2014!<br />
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-83965038580003700402013-12-03T14:36:00.001+13:002013-12-03T14:36:18.818+13:00Pregnancy Exercise- Its a Must!<div data-mce-style="text-align: center;" style="color: #333333; font-family: Georgia, 'Times New Roman', 'Bitstream Charter', Times, serif; font-size: 13px; line-height: 19px; text-align: center;">
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">You already know that you should work out – but we often need reminding of all the benefits especially during our pregnancies when it can often feel very hard to get up and get moving!</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">I know how hard it can be to actually continue to exercise during pregnancy despite all the benefits but in saying that exercising is absolutely the best thing that you can do for your unborn baby, in fact there is no women who shouldn't be exercising unless a medical condition prevents her.</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">We know that exercise is good for your brain and your body, your self-esteem and yes even your sex life, it can even calm your nerves and reverse disease.</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">Now released last month, researchers are learning that the benefits of exercise may apply to your developing baby. Two studies presented at the annual meeting of the Society for Neuroscience suggested that those who exercise during pregnancy could be giving their unborn child a neurological advantage, you are going to have a smarter baby!</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">One <a data-mce-href="http://www.abstractsonline.com/Plan/ViewAbstract.aspx?sKey=f847724b-37dd-4747-87ff-7a1115d695aa&cKey=e7a54b5b-2d24-4877-9f40-f64c06fad5f0&mKey=8d2a5bec-4825-4cd6-9439-b42bb151d1cf" href="http://www.abstractsonline.com/Plan/ViewAbstract.aspx?sKey=f847724b-37dd-4747-87ff-7a1115d695aa&cKey=e7a54b5b-2d24-4877-9f40-f64c06fad5f0&mKey=8d2a5bec-4825-4cd6-9439-b42bb151d1cf" target="_blank">study</a> followed a group of 18 pregnant women, starting in their first trimester, assigning eight to a sedentary group and 10 to an active one, in which they were asked to exercise at least 20 minutes a day, three times a week. Eight to 12 days after the women gave birth, researchers fitted the newborns with electrodes that measure brain activity in response to various sounds – an established test for memory, says Dave Ellemberg, a neuroscientist at the University of Montreal and one of the study's authors. Indeed, the newborns of active moms showed "more mature, more effective brain patterns," he says.</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;"><strong>"What we found out is that there's this amazing transfer from what the mother does onto her child," he says, adding that moms-to-be can give their kids "a kickstart even before they're born."</strong> The team plans to follow up with the children when they're 4 to 6 months old to see how development progresses.</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;"> "Our research indicates that exercise during pregnancy enhances the newborn child's brain development. "While animal studies have shown similar results, this is the first randomised controlled trial in humans to objectively measure the impact of exercise during pregnancy directly on the newborn's brain.</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">In the past, women would be advised to take it easy and rest during pregnancy. <strong>Now it is widely accepted that too much inactivity can be harmful both to mother and child.</strong></span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">Co-author Professor Daniel Curnier, a sports and exercise scientist at the University of Montreal, said: "While being sedentary increases the risks of suffering complications during pregnancy, being active can ease post-partum (after delivery) recovery, make pregnancy more comfortable and reduce the risk of obesity in the children. <strong>Given that exercise has been demonstrated to be beneficial for the adult's brain, we hypothesised that it could also be beneficial for the unborn child through the mother's actions."</strong></span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">If exercising for just 20 minutes 3 times a week can produce these amazing benefits for your unborn child then I know Mums will set out to achieve this and that this amount of exercise time is achievable even for the busiest of Mums. <a data-mce-href="http://pregnancyexercise.co.nz/no-time-to-exercise/" href="http://pregnancyexercise.co.nz/no-time-to-exercise/" target="_blank">How to fit in your weekly exercise</a>.</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">Another <a data-mce-href="http://www.abstractsonline.com/Plan/ViewAbstract.aspx?sKey=3900c899-e62f-4672-959e-08ab0b5898c9&cKey=b210b8cf-44d2-410b-b324-3cb964a9e178&mKey=8d2a5bec-4825-4cd6-9439-b42bb151d1cf" href="http://www.abstractsonline.com/Plan/ViewAbstract.aspx?sKey=3900c899-e62f-4672-959e-08ab0b5898c9&cKey=b210b8cf-44d2-410b-b324-3cb964a9e178&mKey=8d2a5bec-4825-4cd6-9439-b42bb151d1cf" target="_blank">study</a>, which used rats, found that the male offspring of rats that exercised during pregnancy had better object recognition as adults. This showed the potential of exercise to leave "long-lasting effects on the behavior and the cognitive function of the offspring," says David Bucci, an author of the study and professor of psychological and brain science at Dartmouth University. (Bucci was so surprised by the results that he had them triple-checked by the graduate student running the study.)</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">There is still more research to do, but these studies may help to refute the popular and mistaken belief that when it comes to exercise, pregnant women should exercise extreme caution.</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">"There's been a legacy forever of pregnant people being somehow equated with eggs, that their shell is very fragile" and thus, "the baby is easily broken," says Roger Harms, associate professor of obstetrics and gynecology at Mayo Medical School and editor of the "Mayo Clinic Guide to a Healthy Pregnancy."</span></div>
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<strong><span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">To the contrary, there's no evidence that exercise would harm a baby and the health benefits for the mum-to-be are well-established, he says. As Harms sees it, exercise provides a kind of insurance for mothers to better rebound from the added weight and stress of new motherhood.</span></strong></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">"If you've already taken a hiatus from your exercise during pregnancy, you are probably going to have a hard time getting started again for the rest of your life," he says.</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">But if people manage to exercise through the challenges of pregnancy, "the odds are pretty good you'll be able to overcome many of the impediments that are more social than physical after the baby is born that keep people from exercising.<strong>" What's more, he says exercise helps provide "better energy for labor and delivery and all of the trials that come at the end of pregnancy."</strong></span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">Exercising during pregnancy is now a must, join our <a data-mce-href="http://pregnancyexercise.co.nz/products/fit2birthmum/" href="http://pregnancyexercise.co.nz/products/fit2birthmum/" target="_blank"><strong><span data-mce-style="color: #3366ff;" style="color: #3366ff;">Fit2BirthMum</span></strong></a> program to exercise safely during your pregnancy and get fit for Birth!</span></div>
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<span data-mce-style="font-size: medium; font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif; font-size: small;">More <a data-mce-href="http://pregnancyexercise.co.nz/exercising-during-pregnancy-benefits-for-your-baby/" href="http://pregnancyexercise.co.nz/exercising-during-pregnancy-benefits-for-your-baby/" target="_blank">Benefits for Baby</a> of Exercising Mums</span></div>
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<span data-mce-style="font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif;"><strong>Lorraine Scapens is the founder of <a data-mce-href="http://pregnancyexercise.co.nz/" href="http://pregnancyexercise.co.nz/">http://pregnancyexercise.co.nz</a> she has more than 20 years’ experience in the Fitness Industry. </strong></span></div>
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<span data-mce-style="font-family: arial, helvetica, sans-serif;" style="font-family: arial, helvetica, sans-serif;">If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.</span></div>
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-81342628056152978542013-09-21T21:24:00.004+12:002013-09-22T07:18:49.541+12:00Weightlifting During Pregnancy- Is it Safe<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">More Controversy yet again surrounding women exercising during pregnancy!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There is huge debate over this women weightlifting. Compare this to what there was with Zara Phillips horseback riding and still competing just a few months ago!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I have wrote many guides on exercising during pregnancy and what you should do to train safely during your pregnancy:-</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/10/running-during-pregnancy.html" target="_blank">Running</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/01/crossfit-during-pregnancy-is-it-safe.html" target="_blank">CrossFit</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/08/horse-riding-during-pregnancy-should.html" target="_blank">Horse Riding</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Trimesters Guide:</b> <a href="http://tribesports.com/guides/pregnancy-exercise-first-trimester" target="_blank">First</a> <a href="http://pregnancyexercise.co.nz/information/pregnancy-exercise/pregnancy-exercise-second-trimester-exercise-2" target="_blank">Second</a> <a href="http://tribesports.com/guides/pregnancy-exercise-third-trimester" target="_blank">Third</a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I think not, this women is an experienced weightlifter and it is her third pregnancy, I would assume she knows her body and her limits. I know as a mum of 3 myself that she will hopefully not push herself beyond her individual limits as her baby is much too important to do that.</span><br />
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<a href="http://1.bp.blogspot.com/-yhJw24FATfI/Uj1XGrugG9I/AAAAAAAAAbs/3bmeErqyICs/s1600/Main-LeeAnn-2285153.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="424" src="http://1.bp.blogspot.com/-yhJw24FATfI/Uj1XGrugG9I/AAAAAAAAAbs/3bmeErqyICs/s640/Main-LeeAnn-2285153.jpg" width="640" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Lea-Ann Ellison has been lifting weights for a number of years and I am sure she has modified her weights to suit during her pregnancy. Every women is different what looks hard and extreme for some is actually easy and moderate intensity for others.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The majority of the photographs that I have attached here she has excellent form and technique. There is no excessive hyperextension of the lumbar spine and she is not swaying her back putting pressure on weakened abdominal muscles.*</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Some of the articles that have been wrote about Lea-Ann will make many women fear lifting weights and this is very misleading Here is one example:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://www.mirror.co.uk/news/uk-news/would-not-recommend-weightlifting-pregnant-2285990">http://www.mirror.co.uk/news/uk-news/would-not-recommend-weightlifting-pregnant-2285990</a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Yes women can lift weights, the average toddler is 12kg+! This is what really annoys me when doctors advise not to lift weights. As mums we have to lift weights not only our kids but the average basket of wet washing would be 10kg!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Holding breath to lift a weight......baby could be deprived of oxygen I'm sorry but one of the safest exercises recommended to pregnant women is swimming where you hold your breath for longer than any lift would take you!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Your waters will break due to pressure? Exercise has not been proven to induce labour- Dr James F Clap III MD</span><br />
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<a href="http://2.bp.blogspot.com/-V47C6mLKZSI/Uj1Wz95bLMI/AAAAAAAAAbM/VABPxqrAbPg/s1600/kettlebell+ok.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="400" src="http://2.bp.blogspot.com/-V47C6mLKZSI/Uj1Wz95bLMI/AAAAAAAAAbM/VABPxqrAbPg/s400/kettlebell+ok.jpg" width="266" /></span></a></div>
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<span style="font-size: large;"> <span style="font-family: Arial, Helvetica, sans-serif;">This weight looks like an 8kg Kettlebell a lot lighter than your average toddler! My clients swing weights like this 3 times a week during their pregnancies</span></span></div>
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<a href="http://2.bp.blogspot.com/-XIbuNpukaOU/Uj1WxyeLTxI/AAAAAAAAAbE/_39e5_PVUYc/s1600/kettlebell.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="266" src="http://2.bp.blogspot.com/-XIbuNpukaOU/Uj1WxyeLTxI/AAAAAAAAAbE/_39e5_PVUYc/s400/kettlebell.jpg" width="400" /></span></a></div>
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<span style="font-size: large;"> <span style="font-family: Arial, Helvetica, sans-serif;">This is one of the exercises that I feel she is using too heavy a weight to maintain correct form and it is stressing her lower back muscles and obliques, she would be better off using a lesser weight for this one</span></span></div>
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<a href="http://1.bp.blogspot.com/-L-MkK_D7y-c/Uj1Wz3iJsiI/AAAAAAAAAbQ/YZ3_p_1-I70/s1600/perfect+technique.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="400" src="http://1.bp.blogspot.com/-L-MkK_D7y-c/Uj1Wz3iJsiI/AAAAAAAAAbQ/YZ3_p_1-I70/s400/perfect+technique.jpg" width="266" /></span></a></div>
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<span style="font-size: large;"> <span style="font-family: Arial, Helvetica, sans-serif;">Perfect technique- no excessive lumbar extension of her lower back and Lea-Ann definitely doesn't look like she is straining herself. Without training I can easily press 30kg above my head with training I could lift heavier, remember what looks hard for one person is actually easy for another.</span></span></div>
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<a href="http://2.bp.blogspot.com/-bV795gA_GbE/Uj1W0jNCujI/AAAAAAAAAbc/RNedIB-_OFo/s1600/pull+ups.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><img border="0" height="400" src="http://2.bp.blogspot.com/-bV795gA_GbE/Uj1W0jNCujI/AAAAAAAAAbc/RNedIB-_OFo/s400/pull+ups.jpg" width="266" /></span></a></div>
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<span style="font-size: large;"> <span style="font-family: Arial, Helvetica, sans-serif;">Now I do not recommend Pull Ups during pregnancy. I did try during my third and they never felt comfortable I always found that they did put far too much pressure on the uterus. After 15+ weeks this exercise will increase diastasis recti-abdominal muscle separation and Lea-Ann has got separation of the abdominal muscles as I can assess this from the photographs. </span></span></div>
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<span style="font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">This separation may well have been caused by too much heavy lifting during her third trimester. I don't know how often she lifts and how much heavy lifting she does in each session. </span></span></div>
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<a href="http://1.bp.blogspot.com/-jXs-IB6mMpA/Uj1W1mSEBmI/AAAAAAAAAbk/5GbvaQCQIcs/s1600/weightlifting.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-size: large;"><img border="0" height="400" src="http://1.bp.blogspot.com/-jXs-IB6mMpA/Uj1W1mSEBmI/AAAAAAAAAbk/5GbvaQCQIcs/s400/weightlifting.jpg" width="266" /></span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Personally I would never recommend this type of exercise in late pregnancy as it will increase diastasis recti. *Even with perfect technique this exercise stresses weakened abdominal muscles. There are many safe alternative exercises.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>So is Weightlifting safe?</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Yes it is but again <b>listen to your own body</b> and modify your training throughout your pregnancy. Lea-Ann is a very fit healthy mum, I do not recommend starting any new fitness regime during your pregnancy.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">If you are weightlifting/CrossFitting I would suggest you change your lifts and weights as you progress into your third trimester. Read my guide to CrossFit during pregnancy if you are unsure: <a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/01/crossfit-during-pregnancy-is-it-safe.html" target="_blank">CrossFit</a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Please comment with your thoughts.</span><br />
<br />Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com2tag:blogger.com,1999:blog-8397452140861828393.post-25739616345230811262013-09-18T13:39:00.000+12:002013-09-18T13:39:51.946+12:00The Twins Have Arrived!<span style="font-family: Arial, Helvetica, sans-serif;"><b>Congratulations to Gemma and Jay!</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">The twins arrived safely via C section Tuesday 17th September 2013. We have followed Gemma during her pregnancy from the 7 week scan when they found out that they were expecting 2.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">So what are they?......<b>2 Beautiful GIRLS</b>- Twin 1-6lb 1oz and Twin 2- 6lb 2oz. I guessed the gender and exact weights of the girls correct! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Gemma looks totally amazing soon after her operation and managed skin to skin with both her daughters to bond with them. How beautiful is the photo and how cute are they?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Skin to skin contact is possible with your baby after a section you just need to make sure you talk to your DR. on what you want post the birth and safe delivery of your little one(s). </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Lets hope Gemma recovers quickly, rests as much as she can whilst in hospital and that she enjoys being a first time mum! Gemma is managing to tandem feed already, go supermum</span></div>
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<a href="http://1.bp.blogspot.com/-0dbg9wi3reA/UjgbS6lKIsI/AAAAAAAAAaw/KMYIpwrGPJQ/s1600/gemmababy.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="640" src="http://1.bp.blogspot.com/-0dbg9wi3reA/UjgbS6lKIsI/AAAAAAAAAaw/KMYIpwrGPJQ/s640/gemmababy.jpg" width="424" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Look out for blogs following Gemma's recovery post the birth of her beautiful angels </b></span></div>
Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-3045550994908635332013-09-16T21:24:00.001+12:002013-12-02T19:33:32.067+13:00Twin Pregnancy- Third Trimester Exercise and Wellness<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We have followed Gemma since April 2013 during her twin pregnancy! Now at 37 weeks the babies will be here very soon.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Throughout the majority of her pregnancy Gemma has been so lucky in that she has felt absolutely fine and had no sickness or fatigue. In fact it was only on her last personal training session with me just before the 34 week mark that she felt quite tired and was starting to feel a little uncomfortable, especially after 2 very busy weeks at work. This is amazing for a multiple pregnancy!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The following day she went into premature labour which took 48 hours to stop with medication.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Since then Gemma has made it to her C section date which is scheduled for tomorrow Tues 17th September 2013 and she will be just over 37 weeks!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>SLOW DOWN </b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It took the scare for Gemma to slow down and stop working as hard. I know just how hard it is to slow down especially when you are feeling so good during your pregnancy. Many of my clients also feel this way especially if self employed you just don't stop, you can't and the downside is that you can't really switch off either. <b>You must listen to your body you need to rest.</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Exercise:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Gemma's exercise over the last 4- 6 weeks has reduced in both intensity and duration. She has managed 2-3 easy to moderate strength sessions each week.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Our focus during her training sessions has continued to be on preventing lower back and pelvis pain. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We addressed changes in her posture as the weight of the babies pulled Gemma's pelvis into excessive lumbar extension and continuing to prevent pregnancy abdominal muscle separation- diastsis recti.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Here are 3 video's:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Third Trimester exercises- exercises to help you prepare for birth, prevent diastasis recti and lower back pain.</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">28 weeks</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I met with Gemma just last week to catch up and see how she was feeling, if she was managing to relax and how she has coped with not doing anything. She had been sneaking in some bicep curls, tricep dips and side leg lifts, well done.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">These exercises can help you recover post a section and would help maintain the glute strength we had been working on over the past 8 months.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Gemma looked fantastic and still couldn't believe that the twins would be here within the week. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Having really slowed down the past 2-3 weeks she was now rushing around to finish things off and sure enough had had a few braxton hicks. The plan for the next few days was to completely rest and enjoy putting her feet up on the last weekend before her scheduled section. It was especially important that the babies didn't make an early entrance as her obstetrician was not on the weekend roster. Gemma did not want to risk the babies being delivered by a different Doctor.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Still NO diastasis recti either!</b> So if you want to prevent diastasis during your pregnancy follow the exercises in the Twin Pregnancy Series and purchase your <b><a href="http://pregnancyexercise.co.nz/services/alias" target="_blank">Fit2BirthMum</a></b> program from my website: </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://pregnancyexercise.co.nz/services/alias">http://pregnancyexercise.co.nz/services/alias</a></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />Gemma will unfortunately have a diastasis post a section as the abdominal muscles need to be separated during the operation! But she had been gifted by http://abdomend.com.au a C section recovery belt to aid recovery and healing, thanks Abdomend.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> I am going to write a blog on Gemma's recovery and how the belt and the<b><a href="http://pregnancyexercise.co.nz/products/post-pregnancy-exercise-program/" target="_blank"> Birth2FitMum</a></b> program help her recovery post the birth of her babies. I will also post baby photo's! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>I will finish this blog by wishing Gemma and her babies all the best for a safe delivery. Can't wait to see them and find out what they are!</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The Twins Safe Arrival: </span><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/09/the-twins-have-arrived.html"><span style="font-family: Arial, Helvetica, sans-serif;">http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/09/the-twins-have-arrived.html</span></a><br />
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-90488126342554530022013-08-22T16:22:00.000+12:002013-08-22T16:22:40.929+12:00Reduce Leg Fatigue, Varicose Veins and Restless Leg Syndrome during Pregnancy!<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Do you stand up on your feet frequently during the day?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>A Mum-to-be who just doesn't get the chance to sit down, sound familiar?!</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">If you are suffering with leg fatigue, muscle cramps, restless leg syndrome and varicose veins?<br />Wearing compression tights can actually help alleviate these frustrating pregnancy symptoms and it may be time to invest in a pair! </span><br />
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<a href="http://2.bp.blogspot.com/-t0RZ3moSQto/UgW2QdeZDLI/AAAAAAAAAY8/htYoY3NXiPA/s1600/20130808_130458.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-t0RZ3moSQto/UgW2QdeZDLI/AAAAAAAAAY8/htYoY3NXiPA/s400/20130808_130458.jpg" width="300" /></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It was during my second pregnancy that I started to notice my left calf muscle was sore. I wasn't exercising as much as I had been during my first pregnancy and I was on my feet ALL DAY.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I personal train clients 20-24 hours a week standing up around 90% of the time and this second pregnancy I had an</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> 18 month old to look after who didn't sleep, like mother like daughter!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I don't know about you but second time around I couldn't just go home after work and put my feet up to relax and rest like I had managed first time!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> I was quite surprised at 20 weeks when I noticed veins which were very apparent and often sore in my left leg. I was worried that they would be varicose veins and stick around forever!. They were uncomfortable and I certainly didn't want them to get any more painful. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />Varicose veins can increase with each pregnancy. It is not unusual for you to suffer with them in subsequent pregnancies even though you may not have had them during your first. Your veins are prone to this due to the pregnancy hormones relaxin and progesterone along with increased blood volume. </span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Poor circulation is also a factor contributing to varicose veins and work and lifestyle changes in my second pregnancy decreased optimal blood circulation:</span></b><br />
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<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">During my first pregnancy I only ever did 2 hours of clients in a row, now I was doing 4 or more clients back to back.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">First Pregnancy I was exercising 1-2 times a day</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I lived in my compression tights as this is what triathletes did.</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I rested and put my feet up often.</span></li>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>I started wearing my compression tights again during the day and would wear lite compression tights in the evening and for a couple of hours at night.</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The tights immediately stopped the soreness and if I wore them during the evening the veins would have disappeared by morning.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I also reduced the time on my feet by consciously sitting down more regularly when I was with my clients, making sure I had enough time to cool down properly after exercise and would stretch most evenings.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">You also need to make sure that you are adequately hydrated to reduce these pregnancy symptoms.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>I am sure that the compression clothing played a huge part in stopping the veins from becoming permanent varicose veins.</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">During my 3rd pregnancy the veins came back with a vengeance and looked much worse but again I managed to stop them aching and turning in to varicose veins by wearing the compression clothing, sitting down frequently and stretching during the evening. Stretching in the evening and light exercise can help reduce restless leg syndrome.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The veins in my legs had completely disappeared 2-3 weeks after giving birth.</span><br />
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-_5tHPBR7RLM/UgW2gv9WaPI/AAAAAAAAAZE/D6OMhqK9RH4/s1600/20130808_130515.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://1.bp.blogspot.com/-_5tHPBR7RLM/UgW2gv9WaPI/AAAAAAAAAZE/D6OMhqK9RH4/s400/20130808_130515.jpg" width="300" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><b>Robyn at 32 weeks pregnant has worn compression tights every day, she has continued to work full time standing up all day and has only just stopped running.</b> </span><br />
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<tr><td><a href="http://2.bp.blogspot.com/-qswicDjK7Uw/UhSHPyNRCAI/AAAAAAAAAZo/KW9ySml-F-0/s1600/robyn+34+weeks.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://2.bp.blogspot.com/-qswicDjK7Uw/UhSHPyNRCAI/AAAAAAAAAZo/KW9ySml-F-0/s400/robyn+34+weeks.jpg" width="241" /></a></td></tr>
<tr><td class="tr-caption"><span style="font-family: Arial, Helvetica, sans-serif; font-size: small;"><b>You can even wear whilst exercising: Robyn training with me at the gym 34 weeks</b></span></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Compression tights help increase blood flow by improving venous return this can help prevent varicose veins, calf muscle cramps and reduce restless leg syndrome.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Compression clothing may also reduce fluid retention both pre and post pregnancy as studies have found that the fabric reduces muscle fatigue, swelling and muscle soreness.</b></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /><br />Post birth they can also be worn to help recovery as they will help to reduce extra pregnancy fluid retention.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>2XU</b> are the market leaders in compression clothing and I would strongly recommend you invest in a pair during your pregnancy. Tights can be worn under clothing so are perfect for hairdressers or for women who work with small children and teachers.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">If you are suffering with any of the above pregnancy symptoms then I would definitely recommend that you trial a pair of compression tights. You may have to go up just one size from your normal pre pregnancy size so that they last your entire pregnancy.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>2XU Websites:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"></span><span style="font-family: Arial, Helvetica, sans-serif;"><b>Auckland NZ</b></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> </span><a href="http://www.2xu.co.nz/Stores/2XU-Performance-Centre-Newmarket"><span style="font-family: Arial, Helvetica, sans-serif;">http://www.2xu.co.nz/Stores/2XU-Performance-Centre-Newmarket</span></a><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Global</b><span style="font-size: large;">:</span><a href="http://www.2xu.com/landing/?r=/product-landing/2/Women">http://www.2xu.com/landing/?r=/product-landing/2/Women</a><span style="font-size: large;"> </span></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Research on compression tights: </b></span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://www.smh.com.au/lifestyle/diet-and-fitness/compress-yourself-20121227-2bwwg.html">http://www.smh.com.au/lifestyle/diet-and-fitness/compress-yourself-20121227-2bwwg.html</a></span><br />
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<span style="border: 0px; margin: 0px; outline: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: medium;"><b>Follow us on</b> <a href="http://www.facebook.com/pregnancyexercise" style="text-decoration: none;" target="_blank"><span style="color: blue;"><b>facebook</b></span></a> <b>and</b> <span style="text-decoration: none;"><b><a href="http://pinterest.com/mummytrainer" style="color: red; text-decoration: none;" target="_blank">Pinterest</a></b></span></span></span></div>
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<span style="border: 0px; font-family: Arial, Helvetica, sans-serif; font-size: xx-small; margin: 0px; outline: 0px; padding: 0px;"><strong style="border: 0px; font-size: 13px; margin: 0px; outline: 0px; padding: 0px;">If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-20328921795391885372013-08-17T20:58:00.000+12:002013-08-17T20:58:34.187+12:00New Pregnancy Book Challenges the old Rules!<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">During Pregnancy we are bombarded with information telling us how we should, eat, drink, sleep and exercise to keep ourselves and our babies in the best possible health.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It can be extremely hard to work out what's right as with most topics one person says one thing and another can completely disagree.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Take for instance my profession Pre and Post Pregnancy Exercise.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I advise all women not to do Full push ups, crunches, frontal planks and pilates 100's after 15 weeks pregnant as it increases diastasis recti-abdominal muscle separation BUT there are still so many other professionals promoting these 'wreck your belly' type of exercises!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So when one woman Emily Oster has come out and stood up against many controversial issues surrounding pregnancy it is bound to create a stir especially when she suggests that drinking wine is ok! Her new book is called 'Expecting Better'!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There are many topics discussed in the book but a couple discussed below in the news piece are: <b>sushi, alcohol and bedrest.</b></span><br />
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<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-V_Ofj74GaP8/Ug85xdNiM7I/AAAAAAAAAZU/amQXOBzz5nk/s1600/wine+pregnancy+exercise.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://3.bp.blogspot.com/-V_Ofj74GaP8/Ug85xdNiM7I/AAAAAAAAAZU/amQXOBzz5nk/s400/wine+pregnancy+exercise.jpg" width="316" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">New Book Challenges No Drinking During Pregnancy </span></b></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Here is the latest news report, comment with your thoughts!</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>New Pregnancy Book: 'Expecting Better' </b></span></div>
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<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://video.foxnews.com/v/2611533297001/new-book-challenges-old-pregnancy-rules/?playlist_id=930909749001" target="_blank">Watch on Fox News</a></span></b></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span>Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-22689602853363991632013-08-08T21:26:00.001+12:002013-08-25T09:35:49.012+12:00How to Push with an Epidural<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sounds simple enough doesn't it, pushing? What could possibly be hard about that? Well thats what I thought anyway!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The thing is we haven't EVER pushed out a baby before and if you have an epidural then theres a good chance that you won't feel a contraction telling you to push, never mind know and feel what to do!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>My First Birth!</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The first time I was in labour, my baby turned posterior after 5 hours so it took a little longer than expected, after 2 gas canisters and <a href="http://www.acog.org/About%20ACOG/News%20Room/News%20Releases/2013/Study%20Finds%20Adverse%20Effects%20of%20Pitocin%20in%20Newborns.aspx" target="_blank">Pitocin</a> about to be administered I was asking actually begging for an epidural!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Once the epidural took effect I could rest on the bed which is what I really needed as I had been on my feet for 24 hours up to this point. I could now relax and watch my baby's heart-rate on the monitor.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">After the epidural I was surprised that I could feel and move my legs, I didn't request a top up but my midwife gave it to me anyway. Soon after the second top up she checked to see if I had progressed and to determine baby's position. Hooray I was 10 cm and baby had turned anterior. Since then I have always questioned if the top up was necessary? </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">On this assessment I would now have to wait for the effects of the epidural to wear off to enable me to push, I just wanted to get it over with</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I'm not sure how long I waited but I don't think it was long and I was encouraged to start pushing, this was when the real marathon phase started! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>First time Pusher!</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I couldn't feel a thing, I had no idea when my uterus was contracting to be able to push and then when I did push nothing was happening! So after 2 3/4 hours an Obstetrician came in to check everything was ok?<br /><br />She (the Ob) wasn't happy, adding to the epidural, was a full bladder which she emptied, you can't push a baby out with a full bladder. I couldn't feel the need to go but my midwife should have possibly checked me more frequently than she did?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I also know now that my Pelvic Floor Muscles (PFM) were too tight from too many pelvic squeezes/kegels and it was almost impossible for me to relax these muscles. I had a lot going against me, it was looking like an episiotomy, my worse fear!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Midwife to Obstetrician</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Now the Obstetrician in charge changed a few things, first of all she said if I didn't get this baby out soon she would have to cut me, she got me to sit up, so I was now inclined with my knees bent and then she showed me. Yes thats right she put a mirror right where I could see everything, I nearly had a heart attack there and then! BUT it was amazing I had a visual. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As this phase had taken some time, I could now feel the contractions slightly as the epidural had started to wear off with this, the threat of stitches and the mirror view it gave me the strength to continue, I had a chance! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The main benefit of these changes was that I could now see for myself that I was making progress each time I pushed, I don't think I could have done it without this?</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">By sitting up and holding on to the back of my legs to help me push whilst watching everything gave me valuable feedback I would definitely recommend the above.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I didn't tear and our first daughter, Kate was born within 15 minutes of these changes.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>How to Push:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">We are often not taught how to push, even at many antenatal classes, why is this often not discussed?!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I try now to help and educate my clients on how to push and pushing effectively with or without an epidural and the different techniques that women can use.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Pregnancy- Prepare yourself!:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">First of all don't over exercise your pelvic floor muscles, I certainly didn't make that mistake again and my next 2 births were a damn site easier!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/02/no-more-kegels-during-pregnancy.html">http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/02/no-more-kegels-during-pregnancy.htm</a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Practice relaxing your pelvic floor muscles and do exercises regularaly that help you prepare specifically for labour and birth: </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/05/be-specific-prepare-your-body-for.html">http://positivelypregnant-mummytrainer.blogspot.co.nz/2013/05/be-specific-prepare-your-body-for.html</a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Exercise during your pregnancy will assist you in labour and can even shorten your labour time.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Specific exercise enables you to adopt better birthing positions during a labour with or without medical interventions. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Labour:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I have always found that it helps to have something to use to push against so you can exert force downwards towards your bottom a bedpost, ledge of a bath, your partner can work very well.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">You can also pull a towel or sheet held by another support person to help you exert a similar pressure, you just have to make sure that you are not stronger than the other person! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /><b>Contractions:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Lets have a look at what happens when your uterus contracts:</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">During a contraction your uterus muscles form opposing spirals from the top of the uterus first progressing to the lower section.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">During the dilation phase your cervix becomes incorporated into the lower segment of the uterus. When your uterus contracts the muscles also contract causing the upper segment to shorten which draws the lower segment upwards this happens in a gradual but expulsive motion!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Work with What's Happening Naturally!</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">During a contraction I have always suggested to clients to think about themselves as a tube of toothpaste try to do what your uterus muscles are naturally doing.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">At the start of the contraction squeeze your abs together from the top of your rib cage first gradually squeezing down whilst counting slowly to 10 or more seconds, pushing downwards.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Breath out slowly, as you do this relax your face and mouth this is when you can scream/curse which I found really helpful in a natural birth situation with numbers 2 and 3!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">You may be able to push twice like this if its a big contraction. Some professionals may teach holding your breath but I believe this increases tension in the face which therefore tenses your bottom-relaxed face equals relaxed bottom! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br />Lastly what you really need to do at the end of your push is make sure that your PFM are relaxed, like my friend Beth from <a href="http://fit2b.us/" target="_blank">Fit2b</a> added in a blog and I hadn't thought of it this way until she mentioned it- don't push down and leave the top on the toothpaste!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">All women and labours are different and each women may react differently to an epidural, some may find that they lose complete feeling whilst others can find if their epidural has been administered correctly they can feel enough of the contraction to push effectively.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I would suggest if you need or have to have an epidural it will help you deal with the situation if you have discussed the effective pushing techniques with your LMC.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Two questions I asked NZ, Auckland Hospital Anaesthetist:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b><br />Why do some women experience varying levels of pain relief?</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">" <span style="color: #444444;">An ideal epidural gives good pain relief but there is a sensation of when the contraction occurs with no motor block i.e. local anaesthetic blocking nerve-muscle transmission causing leg, pelvic and abdominal muscle weakness.</span></span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">Too much motor block hinders the woman's ability to push during second stage."</span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Is the measure of anaesthetic based on a woman's weight?</b></span><br />
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<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">"To achieve this we use relatively dilute local anaesthetic which is given in incremental small doses which are standardised and not weight based. The effect of this is tested and then further given if necessary. </span><br />
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<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">Women differ in how much local anaesthetic they require to achieve an optimal block.</span><br />
<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">Many things will affect whether an epidural is effective mums expectations, fetal position, previous pain experiences, the rate of progress in labour.</span><br />
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<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">There is usually a mild degree of motor weakness though on average this will only prolong labour by 15 minutes!</span><br />
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<span style="color: #444444; font-family: Arial, Helvetica, sans-serif; font-size: large;">However if the epidural is in for a long time (<12hrs) the motor block becomes more prominent. Also there may be cases when a stronger local anaesthetic is required to achieve pain relief the side effect of this is more motor blockade.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="color: #444444;">If a caesarean is required we use a very strong local anaesthetic which totally stops all sensation from skin, internal organs and there is no sensation of contractions. A womans legs will be immobile for 4-5 hours then return to norma</span>l" </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"> <b>This is a video I found on Youtube teaching different pushing techniques, the squat however may be challenging as I am unsure how many hospitals have the bar facility. There is also increased pressure on the knee and the pelvis is in a posterior position (tucked under). It is a very different squat compared to a squat that you can hold in a natural birth situation.</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I hope you have found the article helpful, please feel free to add any other advice and positions you used whilst using an epidural and what helped you to push, it may help others. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I also wish to add that I have nothing against midwives I don't want to offend any with my comments above, I went on to birth my next 2 daughters with 2 different totally amazing Midwives and had 2 natural births.</span></div>
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<span style="border: 0px; font-size: xx-small; margin: 0px; outline: 0px; padding: 0px;"><strong style="border: 0px; font-size: 13px; margin: 0px; outline: 0px; padding: 0px;">If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.</strong></span></div>
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-68416454529043773002013-08-06T21:54:00.001+12:002013-08-07T07:46:13.680+12:00Horse Riding during Pregnancy: Should Zara Philips continue to ride, is it safe?<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Should Pregnant Athletes take the risk if their chosen sport is deemed unsafe</span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">? </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Zara Philips is in the headlines yet again after riding at Gatcombe horse trials taking part in the Dressage section at approx 4-5 months pregnant. This is just a few weeks after she competed at the Barbury Horse Trials where she took a fall and yes a Polo Event at 4 months pregnant. </span><br />
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<tr><td class="tr-caption" style="text-align: center;"><b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Zara Philips 4 months pregnant at a Polo Event</span></b></td></tr>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Now just what is Zara Philips doing you might ask, is she trying to prove a point, what statement is she trying to make or is she just out to prove something to herself?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As an ex age group triathlete I can understand how professional athletes feel when they are pregnant and how they may wonder if they can continue their chosen sport which is often their job, safely during their pregnancy.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Some outsiders may say that they should not be pregnant if this is their focus?!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">I say, why take that risk? It is not worth it and there are alternative sports and exercises that women can do during their pregnant months.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Safe Sports:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">There are many sports that are safe to continue to do during pregnancy running, cycling and swimming for instance. There are also many sports that can be continued with modifications golf, tennis and weightlifting are just a few examples.<br /><br /><b>Sports that carry a Risk:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Sports not to do after the first trimester would be contact sports and sports that have an increased risk of injury. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Zara Philips Riding at Barbery</b></span></div>
<b><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Horse Riding During Pregnancy</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Now I am also an ex 3 day event rider! Women who have rode for years and have a deep understanding with their horses can continue riding safely at theirs and their babies risk, but this is not galloping around fields, jumping cross country fences or taking on polo which all increase the risk of a fall and abdominal trauma. It could just be a casual hack around the farm but again this could still cause a risk if the horse got spooked!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">As a triathlete even though it is safe to continue I gave up road cycling almost immediately as I myself didn't want to take the risk of getting hit by a car, the roads here in NZ are terrible and many of my friends have been knocked off their bikes. I chose the alternative-indoor cycling.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Why are some sports more of a risk?</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Once your uterus becomes an abdominal organ, it has grown in size and moved upwards out of the safety of the pelvis which normally happens around 14-16 weeks then blunt abdominal trauma can damage the pregnancy.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So it would seem like common sense for a women to modify or eliminate performing exercise that carries a high risk of abdominal trauma horse riding, water skiing, serious rock climbing, or the like. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">So no I don't think that Zara Philips should be jumping fences and putting herself and her baby at risk I can only think that as a first time mom she has no conception of just how lucky she is to be pregnant?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Instead of trying to continue to compete and take risks I think that she should be training for her pregnancy in the same way she would train for a riding event, with serious planning!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Focus on commitment, flexibility and compromise which in the end equate to success. Preparing specifically but safely for pregnancy, labour, birth and baby if she does that then she will truly cherish the Gold Medal award that awaits her.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Purchase a Pre or Post Natal Exercise & Health From:</b><a href="http://www.blogger.com/goog_1964670637"> </a></span><span style="font-family: Arial, Helvetica, sans-serif;"><a href="http://pregnancyexercise.co.nz/">http://pregnancyexercise.co.nz</a></span></div>
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<span style="border: 0px; font-size: x-small; margin: 0px; outline: 0px; padding: 0px;"><strong style="border: 0px; font-size: 13px; margin: 0px; outline: 0px; padding: 0px;">If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.</strong></span></div>
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<br />Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com1tag:blogger.com,1999:blog-8397452140861828393.post-3063626615771042352013-06-13T20:59:00.001+12:002013-06-13T20:59:57.063+12:00Pregnancy Exercise: Second Trimester Exercise<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Follow Gemma During Her Twin Pregnancy with http://pregnancyexercise.co.nz</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">What exercise can you do from 14 weeks during your Pregnancy?</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Have a look at this series of video's to see what exercise Gemma is doing now that she in in her second trimester of her twin pregnancy. If you want to follow a program that you can do at home have a look at the popular Fit2BirthMum Program that is available globally on my main website http://pregnancyexercise.co.nz </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Tip: Gemma attends her first multiple birth club and would definitely recommend it!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">You can do the above exercises with dumbbells if you don't have a Kettle bell or perform without any weight especially if you have just started an exercise program. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Maintain excellent form and do reps and sets that suit your own fitness level. I would suggest 10-15 reps and 2-4 sets.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">It's now week 20 in this video halfway! But probably over half during a twin pregnancy! If you are carrying a multiple pregnancy you should always exercise as if you were a further 8-10 weeks ahead.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Has Gemma found out what she is having, I know? Watch the video and then you can comment below!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Excellent Pregnancy Fitness & Strength</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Gemma is strong and maintains excellent technique during reps and sets.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">When you do the exercises think about your technique, breathing- always exhale out on the most challenging part of the exercise and focus on the muscles groups you are using whilst performing each exercise. This will ensure that you strengthen the correct muscle groups.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">If you find the exercises combined are a little too challenging remember these fit Mums train with me more than twice a week! Break them up instead and do 2 exercises in a circuit you can even perform as individual exercises.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Make sure your Ballerina's are done with excellent technique- maintain neutral spine, activate T.V.A and glutes, aim to keep your support foot relaxed. Try without a weight when you first do this exercise and do the exercise for 4-6 weeks before you add any weight. If you are in your first trimester or suffering with low blood pressure symptoms don't go beyond 90 degrees.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large; line-height: 18px;"><b>5 Quick Tips to Exercise Safely during your Second Trimester</b></span></div>
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<li style="border: 0px; list-style: disc; margin: 0px; outline: 0px; padding: 0px;"><span style="border: 0px; margin: 0px; outline: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Stay Hydrated -drink water every 10-15 minutes</span></span></li>
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<li style="border: 0px; list-style: disc; margin: 0px; outline: 0px; padding: 0px;"><span style="border: 0px; margin: 0px; outline: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">You can eat up to 45 minutes before you exercise, I would suggest a light snack such as a banana or a small handful of nuts</span></span></li>
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<li style="border: 0px; list-style: disc; margin: 0px; outline: 0px; padding: 0px;"><span style="border: 0px; margin: 0px; outline: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">Wear clothing that is comfortable, clothing that is too tight will increase abdominal discomfort.</span></span></li>
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<li style="border: 0px; list-style: disc; margin: 0px; outline: 0px; padding: 0px;"><span style="border: 0px; margin: 0px; outline: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">This is not the time to Challenge yourself, enjoy exercising at a lower intensity than what you may be used to. Remember it is not a time to compete with yourself or others!</span></span></li>
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<li style="border: 0px; list-style: disc; margin: 0px; outline: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="border: 0px; margin: 0px; outline: 0px; padding: 0px;">Lastly remember to </span><span style="border: 0px; margin: 0px; outline: 0px; padding: 0px;">LISTEN TO YOUR BODY</span></span></li>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><span style="line-height: 18px;"><b>Follow Gemma's pregnancy on our Youtube channel</b>: </span></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://www.youtube.com/user/lorraine73able?feature=mhee">http://www.youtube.com/user/lorraine73able</a><span style="line-height: 18px;"> </span></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="line-height: 18px;"><b><span style="font-size: large;">Here is a Full Guide to Exercising During your Second Trimester:</span></b> </span></span><a href="http://pregnancyexercise.co.nz/information/pregnancy-exercise/pregnancy-exercise-second-trimester-exercise-2"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">http://pregnancyexercise.co.nz/information/pregnancy-exercise/pregnancy-exercise-second-trimester-exercise-2</span></a></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Get Your Own Fit2BirthMum Exercise & Health Program From:</b> </span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><a href="http://pregnancyexercise.co.nz/services/alias">http://pregnancyexercise.co.nz/services/alias</a></span></div>
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<span style="border: 0px; margin: 0px; outline: 0px; padding: 0px;"><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Follow us on</b> <a href="http://www.facebook.com/pregnancyexercise" target="_blank">facebook</a> <b>and</b> <a href="http://pinterest.com/mummytrainer" target="_blank">Pinterest</a></span></span></div>
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<span style="border: 0px; font-size: x-small; margin: 0px; outline: 0px; padding: 0px;"><strong style="border: 0px; font-size: 13px; margin: 0px; outline: 0px; padding: 0px;">If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice, information is used as guide. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.</strong></span></div>
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com2tag:blogger.com,1999:blog-8397452140861828393.post-55812729307674713512013-05-30T09:30:00.000+12:002013-12-02T19:36:32.497+13:00Be Specific- Prepare Your Body for Labour and Train For the Birth You Want<span style="font-family: Arial, Helvetica, sans-serif; font-size: x-large;"><b>Exercise For Labour Part 2</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">In the first article I explained why you need to train specifically for birth and showed you 3 must do exercises to prepare for labour and birth: </span><a href="http://pregnancyexercise.co.nz/specificity-exercise-is-the-key-for-a-better-labour-and-birth/" target="_blank"><span style="font-family: Arial, Helvetica, sans-serif;">Specificity is the Key</span></a><span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">In this blog I am going to show you the<b> BEST</b> exercises to prepare you for labour and the natural birth you want!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Watch the video to see how using suspension trainers can prepare you 100% specifically for labour and birth. These fantastic exercising tools allow you to practice better suited labour positions before the onset of labour so you are much better prepared when the day arrives.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Don't worry if you don't have a suspension trainer you can use a bar at the local park or gym a cable machine with the full weight stack on or even a large towel wrapped around a post will all work.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-family: Arial, Helvetica, sans-serif;"><b>Allow Gravity to Assist for a Faster Birth</b></span></span></div>
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Any position that you can hold during labour that allows gravity to assist will naturally reduce the time of your labour and by up to 90 minutes!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The only challenge for you is that to hold these positions and then give birth you really do need to be physically fit and strong as they are not easy! </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Yes it may be easier for your Dr./Health Care Provider if you lie on your back but its not natural and is of no real benefit. If you try to birth on your back your pelvis opening is much smaller and you stand a much higher chance of requiring interventions and having stitches.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">A little bit of exercise for just 30 minutes, 3 times a week is all that is needed to help you prepare better for labour. Another couple of benefits that lead on from this type of training is that you will end up with strong toned legs and a great looking butt, sounds good?</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You will also recover much quicker from a natural birth than from one with interventions and that I do know!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">So there are many benefits of exercising specifically during the last 10 weeks of your pregnancy!</span></div>
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<b style="font-family: Arial, Helvetica, sans-serif;">If you are fit and strong you will recover faster post birth.</b></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b style="font-size: xx-large;">Exercises</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This exercise helps to position baby deeper in to your pelvis and strengthens both upper and lower body muscles if performed on a suspension trainer.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You should not do this exercises if you are suffering from <a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/06/are-you-suffering-from-hip-and-lower.html" target="_blank"><b>lower back pain</b>.</a></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Think about your breathing during the exercise and take your time. Good technique is essential. Perform 12-20 reps depending on your fitness level, rest as and when you need to. This exercise works well when performed in a circuit with Tricep dips. Do 2-3 sets</span><br />
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<a href="http://3.bp.blogspot.com/-EJ6VKa7YIUc/UaW6U9ZT0aI/AAAAAAAAAUs/kM0BsVjxWUU/s1600/245+(300x225).jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-EJ6VKa7YIUc/UaW6U9ZT0aI/AAAAAAAAAUs/kM0BsVjxWUU/s1600/245+(300x225).jpg" /></a><span style="font-family: Arial, Helvetica, sans-serif;">I love this exercise and my clients do too. </span><span style="font-family: Arial, Helvetica, sans-serif;"> When you are in labour to cope with contractions you can hold this position and hang on a couch, chairs or a bench which is what I did at the beach with number 2. O</span><span style="font-family: Arial, Helvetica, sans-serif;">h and definitely don't forget your partners neck which is how we both endured labour for hours with number 1! This photo was taken when I was having a contraction just 1 hour before my 3rd baby was born! See how the exercise relates.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">The <b>Support Squat</b> is a </span><span style="font-family: Arial, Helvetica, sans-serif;">challenging exercise which you need to do slowly, concentrate again on your breathing. </span><span style="font-family: Arial, Helvetica, sans-serif;">Maintain good upright posture and push your knees out over your toes, avoid rolling your knees in. Try to relax your pelvic floor muscle at the end range of the squat, close your eyes and focus on baby descending down deeper in to your pelvis. Place your body weight in your heels, contract your glute (butt) and abdominal muscles and push upwards using your leg muscles, exhaling out. Do 6-10 reps and 2-3 sets</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Do not Squat past 90 degrees from 30 weeks if your baby is not in optimal fetal position.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">You can circuit this exercise with a hip flexor (psoas) stretch holding for 30 seconds to 1 minute</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">This position mirrors exactly how I gave birth to two of my babies so it is a very specific exercise to prepare for birth. As you can see in the photo below I would grab and hold the top of the hospital bed whilst I pushed. I was trying to use gas in this photo before I could push!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">I would suggest you hold the position on the' trainer' for 4-5 deep breaths in and out and then relax back in to a lower back stretch position repeating 2-4 times. When you try this exercise you will realize just how physical this position is to give birth in.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Include the above exercises in your current exercise program from 30+ weeks. Have a look at the pre and post pregnancy exercise and health programs that are available to you on my website http://pregnancyexercise.co.nz.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Remember be Specific and Prepare for your Births just as you would any other event. Please comment if you would like any further information or assistance with your pregnancy exercise program. </span><br />
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com3tag:blogger.com,1999:blog-8397452140861828393.post-27422922535411161412013-05-02T21:28:00.001+12:002013-05-02T21:28:11.108+12:00Pregnancy Nutrition: What to have for Breakfast<div style="text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">The best breakfasts to have during your pregnancy are ones that are not full of preservatives and sugar. It is best to include a combination of Protein, fat and carbohydrates for optimal nutritional requirements for both you and baby.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I would suggest the first thing you consume when you wake up is a large glass of warm water and include some fresh lemon in that if you can. Your aim is to drink 2-3 litres of water a day. If you enjoy a coffee try to leave until mid morning as this will ensure that you are full hydrated first.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">It is also best to reduce the amount of wheat you eat during the day and it is easy to start with a low or wheat free breakfast. Wheat is full of phytates and these phytates can block the absorption of vital minerals required during your pregnancy iron, magnesium and calcium. If you are low in iron you should have a look at reducing wheat or avoiding it completely.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Better Breakfast Choices:</b></span></div>
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<li><span style="font-family: Arial, Helvetica, sans-serif;">2 Scrambled or Hard Boiled eggs with 1/4 avocado on 1 x wheat free toast or sour bread</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;">2 Egg Omelette with mushrooms, spinach and cheese</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Berry and Banana Smoothie</b>: Mix 1 glass of 1/2 Milk and 1/2 coconut Milk with 1 x banana, handful of berries (can use frozen) and a large spoonful of chia seeds can also have with a boiled egg- Smoothies are great during your late trimester when you don't feel like eating much</span></li>
<li><span style="font-family: Arial, Helvetica, sans-serif;"><b>Coconut Porridge</b>: 1/2 Cup of Oats (I soak in 1 cup of water overnight) add 1/2 cup of coconut milk 5-6 dates and cook slowly. I add more coconut and a large spoonful of full fat yoghurt just before I eat- this is delicious! </span></li>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>My Berry Smoothies in a wine glass for breakfast during pregnancy, love it! </b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Follow Pregnancy Exercise on<b> <a href="http://www.facebook.com/pregnancyexercise" target="_blank">facebook</a></b> and<b> <a href="http://pinterest.com/mummytrainer/" target="_blank">Pinterest</a></b>. Hope you enjoy my breakfast recipes, if you would like a Pre or Post pregnancy exercise and health program have a look at my website http://pregnancyexercise.co.nz and the Fit2BirthMum and Birth2FitMum programs</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><span style="font-size: x-small;">The information included in this article has been written by Lorraine scapens-Pregnancyexercise.co.nz. She is not able to provide you with medical advice and the information is used as guidelines. You cannot hold Lorraine Scapens or Pregnancy Exercise ltd liable in any way for any injuries that may occur whilst training</span>.</span></div>
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-30749150381770824692013-04-21T15:06:00.000+12:002013-04-21T15:06:24.750+12:00Twin Pregnancy: Follow Pregnancyexercise.co.nz with Gemma During her Twin Pregnancy!<div class="MsoNormal" style="text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;">I am so excited this is our new blog and video series
following one of my clients Gemma through her twin pregnancy! </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">It was almost 2 months ago now when Gemma first contacted me about personal training. She had just found out she was pregnant with her first and wanted to make an appointment to come and see me for personal training sessions.
We scheduled an appointment and I advised her to see if she could get an early scan just
to check everything was OK. I tend to always suggest this now based on my own and clients past experiences. A scan at 6-9 weeks is the most accurate for dates.<o:p></o:p></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>It's TWINS!</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">A couple of days later Gemma contacted me to say that the scan
went well and it was TWINS and should she still come and see me?! Oh yes, definitely and huge congratulations was my reply. Gemma was 8 weeks in to her pregnancy when we met for the first appointment at the gym where I base my personal training business. I was very surprised when I heard that she was feeling OK not tired or even sick.....yet!</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Over the course of her first trimester Gemma had no pregnancy nausea and minimal tiredness, she is born to breed as her Obstetrician pointed out!</span><br />
<span style="-webkit-text-size-adjust: none; background-color: white; font-family: Arial, Helvetica, sans-serif; line-height: 21px;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif;">Gemma has worked hard over the last few years, she is her own boss and the business is now well established. Due to this she is quite lucky in that she was able to rest when she needed, which probably reduced most of the tiredness and fatigue often associated in those first few weeks. Wow I remember my first pregnancy and all most every afternoon I would put my feet up, read and fall asleep, oh the benefits of being self-employed but oh so different pregnancies two and three!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>First Pt Session:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">When I first meet a client I discuss many points including
past exercise, injury history, nutrition, hydration, sleep and stress levels along with a postural assessment. This allows me to prescribe a specific and individual program to follow. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Now I know I have a tendency not to practice
what I preach (I don't have the time...) and Gemma was no different preferring high intensity exercise over re-hab. She is a qualified physiotherapist and was in need of a complete re-hab program to prepare her for her pregnancy, birth and beyond. We started with the basics and ensured correct activation of transverse abdominus (TVA for short) was the first thing we did.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /></span><span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><b>Exercise:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">The first 3 video's featured are from 11-13 weeks, the exercises concentrate on strengthening weak core muscles and correcting alignment. Ultimately leading to reducing any possible lower back pain and reducing pregnancy diastasis recti-abdominal muscle separation.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Before her pregnancy Gemma was very fit managing to exercise 5-6 times a week and would regularly take part in high intensity /interval type training, boxing and spinning. Originally Gemma intended to maintain her current exercise program but things changed pretty quickly!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Through the first trimester she averaged exercise 3-4 times a week, 3 of those were strength based sessions as you will see in the video. A typical week was:-</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Mon: Pregnancy Exercise Group (Positively Pregnant- PP) Wed: PT Session Fri: PP Group</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Sat or Sun: Walk 40-50 minutes</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Lower Abdominal Leg Slides: Activation of TVA and One leg Glute Lifts<br />For Correct activation of your Transverse abdominus <a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/07/how-to-activate-transverse-abdominal.html" target="_blank">click here</a></b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Gemma is lucky as being a physiotherapist she knows exactly what to do. Her partner
is also a physiotherapist so she and the babies will benefit from regular massage. Massage increases blood flow, improving circulation so not only does the mum benefit but the babies too as the blood flow via the placentas is also improved. </span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">From 14 weeks Gemma has been able to increase her exercise and going into her 2nd trimester her weekly exercise program now looks like this:-</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">3 x a Week 7-8km Fast Walk, 2 x PP sessions and 1x 60min PT session</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Challenging Exercises Week 13: Side Lunge with pull and walking lunges</b></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Wellness:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">During the first trimester Gemma wasn't sick but she did experience headaches. Headaches can be quite common during pregnancy and I have 'googled' this as I too suffered but still can't find the real reason why these migraine type headaches happen and are experienced by many during their first trimester. What I have found that helps is keeping hydrated so drink at least 2 litres of water a day, eat at regular intervals-every 2-3 hours and getting enough sleep so make sure you get to bed early! </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><br /><b>Ultra Sound Scans:</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Gemma was so nervous before the 13 week scan as you would expect but it is very different when you have two babies to check and a higher risk pregnancy. The scan went really well so Gemma and her partner were very relieved, both babies were good size and they got a very cool 4D scan of them both looking like they were hugging each other it was very cute. Time to tell everyone!</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Next Month- Early Second trimester</b>: Multiple birth groups, breastfeeding, kettle bell and suspension training, 18 week Anatomy ultra sound scan and Gemma celebrates her 30th Birthday with an overseas holiday-traveling pregnant with twins.</span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;"><b>Make sure you subscribe to our
youtube channel or this blog so you don’t miss out on following Gemma’s twin pregnancy.</b></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b><br /></b></span>
<b style="background-color: #a281c6; color: #666666; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><span style="font-family: Arial, Helvetica, sans-serif;">If you feel any pain or discomfort whilst exercising, stop. If pain continues consult you L.M.C or G.P. The information included in this article has been written by Lorraine Scapens: She is not able to provide you with medical advice the information is used as guidelines. You cannot hold Lorraine liable in any way for any injuries that may occur whilst training.</span></b><br />
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-74318552462545019702013-02-12T21:18:00.000+13:002014-04-22T21:26:15.911+12:00No More Kegels During Pregnancy!<div style="text-align: center;">
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<span style="font-family: Calibri; font-size: large;">Let me tell you why you shouldn't perform Kegels (Pelvic Floor Muscle Exercise) during pregnancy.</span><br />
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<span style="font-family: Calibri; font-size: large;">If you over exercise your Pelvic Floor Muscle (PFM) by continually squeezing and drawing upwards, the muscle can become too strong and could prevent you from pushing baby out effectively.</span><br />
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<span style="font-family: Calibri; font-size: large;">When the time comes and your labour has progressed, you've got to 10cm and you think great this is it, the last leg! But you still have to push baby out, what if you can't feel how to push because your </span><span style="font-family: Calibri; font-size: large;">PFM are too tight? PFM that are too strong may prevent you from the natural birth you want. </span><br />
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<span style="font-family: Calibri; font-size: large;">Ideally we want our PFM to be long, supple and taut we definitely don't want it to be too tight! </span><span style="font-family: Calibri; font-size: large;">Your PFM is just like any other muscle in the human body, you can over exercise it. </span></div>
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<span style="font-family: Calibri; font-size: large;">To put things into perspective think about this for a moment - lets say you wanted strong biceps, would you try to perform chin ups or bicep curls all day every day?</span><br />
<span style="font-family: Calibri; font-size: large;">You certainly would not, the muscles would be fatigued, sore and you would probably be walking with rounded shoulders and arms like Popeye!</span><br />
<span style="font-family: Calibri; font-size: large;">I'm sure we can all relate to sore neck and shoulder muscles but once a massage therapist has worked on the over-tight muscles increasing flexibility they don't feel sore anymore.</span><br />
<span style="font-family: Calibri; font-size: large;">It's only when you have spent the next 3 days at your computer with your shoulders up to your ears that the soreness returns.</span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">If you constantly squeeze your PFM as many of the books and videos tell you to for example when you are at traffic lights, cleaning your teeth, cooking, vacuuming and the list goes on and on. </span></span><span style="font-family: Calibri;"><span style="font-size: large;">You could literally end up performing thousands and thousands of them, you need to STOP! It just doesn't make sense.</span></span><br />
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<span style="font-family: Calibri; font-size: large;"><strong>We don't want PFM that are to tight caused by Over-Exercising them and we don't want PFM to be too Saggy Caused by Poor Posture and lack of Exercise.</strong></span><br />
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<span style="font-family: Calibri; font-size: large;"><span style="font-family: Calibri; font-size: large;">You need to know that if you exercise during your pregnancy and lead an active lifestyle then you ARE ALREADY exercising your PFM just not in the way the pregnancy books tell you to. </span></span><span style="font-family: Calibri; font-size: large;"><span style="font-family: Calibri; font-size: large;"><br /></span></span></div>
<span style="font-family: Calibri; font-size: large;"> </span><span style="font-family: Calibri; font-size: large;"><strong>First lets have a look at where your PFM are.</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong> Your Pelvic Floor Muscle</strong></span></div>
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<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;">The muscles attach from your Coccyx (Base of Sacrum) and insert around your Small Pelvic bowel- Cup your hands together loosely and you get an idea of what the muscle looks like and how it attaches to your pelvis. The muscles main job is to hold your internal organs in place.</span></div>
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<span style="font-family: Calibri; font-size: large;"></span> <span style="font-family: Calibri;"><span style="font-size: x-large;"><strong> How to get your PFM long, supple and ready for birth</strong></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: x-large;"><strong>Instead of all those extra Squeezes this is what you need to do:</strong></span></span></div>
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<span style="font-family: Calibri;"><strong><span style="font-size: x-large;">Good </span><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/12/importance-of-good-posture-during.html" target="_blank"><span style="font-size: x-large;">Pregnancy Posture</span></a><span style="font-size: x-large;">:</span></strong></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">If you have good pregnancy posture, you will have a natural lumber curve so a slightly increased anterior pelvis tilt which is perfectly fine, this is spinal neutral your bodies position of strength.</span></span></div>
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<a href="http://2.bp.blogspot.com/-LAtEHUDSqkQ/URIQRI6rm0I/AAAAAAAAAQg/-ySXMIz-BXk/s1600/anterior+tilt+pregnancy+blog.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://2.bp.blogspot.com/-LAtEHUDSqkQ/URIQRI6rm0I/AAAAAAAAAQg/-ySXMIz-BXk/s320/anterior+tilt+pregnancy+blog.jpg" height="320" width="224" /></a><span style="font-family: Calibri;"><span style="font-size: large;">When the pelvis is in the neutral position it is in an anterior tilt (think of your pelvis tipping forward- but not an increased anterior tilt) the pelvic floor
muscle is in the optimal position. You want your PFM to be long and flexible but still taut so it can do its job. </span></span><span style="font-family: Calibri;"><span style="font-size: large;">Think about a
gymnast or a ballerina, these athletes muscles are incredibly flexible yet also strong. This is how you want your PFM to be.</span></span></div>
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<a href="http://3.bp.blogspot.com/-UPIxmmiM5Kk/URIQhpNkNoI/AAAAAAAAAQo/P0ICDvxdXcY/s1600/posterior+pelvis+during+pregnancy+blog.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://3.bp.blogspot.com/-UPIxmmiM5Kk/URIQhpNkNoI/AAAAAAAAAQo/P0ICDvxdXcY/s320/posterior+pelvis+during+pregnancy+blog.jpg" height="320" width="230" /></a><span style="font-family: Calibri;"><span style="font-size: large;">If however the pelvis is in the opposite position-posterior it will have the opposite effect. Instead of a taut muscle it will now be saggy, so you can say goodbye to skipping!</span></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;"><br />Think about your posture and do it daily it's important, avoid sitting and standing with your tail bone tucked under.</span></span></div>
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<span style="font-family: Calibri; font-size: x-large;"><strong>Now for the Exercise You Need to do!</strong></span></div>
<span style="font-family: Calibri;"><span style="font-size: large;"><span style="font-family: Calibri;"><span style="font-size: large;">Your Gluteus (butt) muscles attach to your pelvis- if you strengthen the glutes with exercises such as squats and lunges the glute muscle will hold the pelvis in the anterior position. </span></span></span></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;"><span style="font-family: Calibri;"><span style="font-size: large;"><br />Weak glutes not only equate to lower back pain during pregnancy but now you know a lazy butt can relate to a weak PFM.</span></span></span></span><br />
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<a href="http://4.bp.blogspot.com/-C0oScTRfy2Q/U1YysEzKrZI/AAAAAAAACKU/rAq2GX__ReU/s1600/squats+instead+of+kegels+.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img alt="squats not squeezes, avoid kegels!" border="0" src="http://4.bp.blogspot.com/-C0oScTRfy2Q/U1YysEzKrZI/AAAAAAAACKU/rAq2GX__ReU/s1600/squats+instead+of+kegels+.jpg" height="400" title="Why Squats Are Better For Your Pelvic Floor Muscle Than Kegel Exercises" width="341" /></a></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Its important that you learn how squat correctly. If you are unsure of how to squat or you experience pain in your knees or back watch my video guide. <strong>Squatting During Pregnancy</strong>: </span></span><br />
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<span style="font-family: Calibri; font-size: large;"><span style="font-family: Calibri;"><span style="font-size: large;"><strong>Finally We are Born to Give birth:</strong></span></span></span><br />
<span style="font-family: Calibri; font-size: large;"><span style="font-family: Calibri;"><span style="font-size: large;"><strong><br /></strong>I think we need to give ourselves some credit. The female body is totally amazing not only can we make a baby but we are also born to give birth. </span></span></span><span style="font-family: Calibri; font-size: large;">If we keep ourselves fit and healthy with functional exercise then we may well be able to skip and jump with our children without fear of peeing ourselves post birth.</span><br />
<span style="font-family: Calibri; font-size: large;"><br /></span><span style="font-family: Calibri; font-size: large;"><span style="font-family: Calibri;"><span style="font-size: large;">2 years ago I wrote an article on ‘How much pelvic floor muscle exercise you should do during your pregnancy if you Exercise’ with the emphasis being on NONE: Link <a href="http://pregnancyexercise.co.nz/specificity-exercise-is-the-key-for-a-better-labour-and-birth/" target="_blank">No More Pelvic Floor Muscle Exercise-AKA Kegels! </a></span></span></span><br />
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<span style="font-family: Calibri; font-size: large;"><span style="font-family: Calibri;"><span style="font-size: large;">I have advised all of my clients over the past 5 years not to do ANY separate kegel exercises/pelvic floor muscle squeezes during their pregnancy if they are active and follow my program. </span></span></span><span style="font-family: Calibri; font-size: large;"><span style="font-family: Calibri;"><span style="font-size: large;">Approx 90% of them have strong pelvic floor muscles regardless of birthing Interventions. They can jump train 3-4 months Post Partum if fit, well and rested. </span></span></span><br />
<span style="font-family: Calibri; font-size: large;"><span style="font-family: Calibri;"><span style="font-size: large;"><br /></span></span></span>
<span style="font-family: Calibri; font-size: large;"><span style="font-family: Calibri;"><span style="font-size: large;">You also must read my brand new blog (feb 2014) on core muscle dysfunction which explains even further the problems you may have by doing kegel exercises read more here on my website: <a href="http://www.pregnancyexercise.co.nz/do-you-have-a-core-muscle-dysfunction/" target="_blank">Core Muscle Dysfunction</a> </span></span></span></div>
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<span style="font-family: Calibri; font-size: large;">I would love to hear your comments and thoughts. Also add your experiences.<br />Don't forget to share this article with your friends, thanks.</span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;"><strong>Subscribe to </strong><a href="http://pregnancyexercise.co.nz/"><strong>http://pregnancyexercise.co.nz</strong></a><strong> using this link so you don't miss out on any of the latest articles/blogs, video's and offers! </strong></span><a href="http://eepurl.com/juMnD" target="_blank"><span style="font-family: Verdana, sans-serif;"><strong>http://eepurl.com/juMnD</strong></span></a></span></div>
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<span style="font-family: Calibri; font-size: large;"><span style="font-size: small;">(1) Pregnancy Posture: </span><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/12/importance-of-good-posture-during.html"><span style="font-size: small;">http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/12/importance-of-good-posture-during.html</span></a> </span><br />
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<span style="font-size: large;"></span> </span><span style="font-family: Calibri;">References: Katy Bowmen <a href="http://www.alignedandwell.com/katysays/1234-we-like-our-pelvic-floor/">http://www.alignedandwell.com/katysays/1234-we-like-our-pelvic-floor/</a></span></div>
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com7tag:blogger.com,1999:blog-8397452140861828393.post-16195005979683539742013-01-30T21:33:00.002+13:002013-02-09T10:19:17.000+13:00Exercises to Induce Labour<div style="text-align: center;">
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<span style="font-family: Arial, Helvetica, sans-serif;"><strong>Can Exercise Help Start Labour?</strong>
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<span style="font-family: Arial, Helvetica, sans-serif;">I am constantly asked if there are any exercises I can do to help start labour? This question is often from mums who are in the last couple of weeks during their pregnancies or who are overdue.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">I created this exercise circuit based on 15 years experience and it works! I have used exercises that relax the hip muscles encouraging baby to descend deeper into the pelvis.</span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">If your baby is not in optimal fetal position then avoid deep squats and follow my Turn Your Baby program <a href="http://turningbaby.com/">http://turningbaby.com</a> <br /><br />Do the circuit 4-5 times a week after a 10-15minute walk. If walking is uncomfortable or painful then avoid. </span></div>
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<span style="font-family: Arial, Helvetica, sans-serif;">Good Luck and let me know how you go with the exercises. Make sure you visit my website for your 12 week Post Pregnancy Exercise and Health program <a href="http://pregnancyexercise.co.nz/">http://pregnancyexercise.co.nz</a> </span></div>
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-45340619357753145732013-01-17T09:32:00.001+13:002013-08-26T20:56:46.117+12:00CrossFit During Pregnancy- is it Safe?<br />
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<span style="font-family: Calibri; font-size: x-large;"><strong>Can I CrossFit during Pregnancy?</strong></span></div>
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<a href="http://1.bp.blogspot.com/-7oGzrH-nvDQ/UPPD09MI-zI/AAAAAAAAAP4/17YtEOT3pho/s1600/cross%2Bfit%2B2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="265" src="http://1.bp.blogspot.com/-7oGzrH-nvDQ/UPPD09MI-zI/AAAAAAAAAP4/17YtEOT3pho/s400/cross%2Bfit%2B2.png" width="400" /></a></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">When there is a new exercise phenomenon around there comes
the question sooner rather than later which is- ‘Is this OK to do if I am
pregnant?”<o:p></o:p></span></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">As a pre and post natal exercise specialist I will guide you
through the ins and outs of CrossFitting during your pregnancy.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Let’s first have a quick look at CrossFit- CrossFit is a
functional exercise program with the emphasis on intensity. I have based many
of my own sessions over the past 2 years on using a similar format and enjoy
putting my clients through challenging W.o.w sessions (They are my workouts of
the week!).<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Many of the main exercises CrossFitters do during a session
are perfectly safe to do during a pregnancy and can have many benefits for a
pregnant athlete example squats, lunges, and lifts. The 'functional' exercises use many
muscle groups at once and demand good core strength and posture. The variety of
the classes are motivating as sessions and exercises change frequently.<o:p></o:p></span></span></div>
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<a href="http://4.bp.blogspot.com/-G1VkSTrCDr4/UPPEGoPcOdI/AAAAAAAAAQE/wsvDZXCubFw/s1600/cross%2Bfit.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="183" src="http://4.bp.blogspot.com/-G1VkSTrCDr4/UPPEGoPcOdI/AAAAAAAAAQE/wsvDZXCubFw/s400/cross%2Bfit.png" width="276" /></a></div>
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<span style="font-family: Calibri;"><strong><span style="font-size: x-large;">Here are my guidelines if you are CrossFitting during your
Pregnancy<o:p></o:p></span></strong></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">1: Take the intensity down and train at your 70-80% during
pregnancy. This intensity is more than adequate and training at this intensity will not lead to
any extra tiredness or fatigue. Intensity video guide-http://youtu.be/mjyE9I5sU6U<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">2: When taking part in WODs think about technique rather
than time. Rest more frequently in-between each exercise if you need to and rounds, especially in first and third Tri-Mesters<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">3: Joints become flexible due to the pregnancy hormones relaxin
and progesterone so I wouldn’t advise stepping up or jumping on to high boxes
after 15 weeks, you are much more likely to 'go over'</span> <span style="font-size: large;">on your ankle during your
pregnancy. </span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">4: Reduce height of any jumps but continue jumping until you
feel uncomfortable you can normally continue with low side or frontal jumps
until 30+ weeks.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri; font-size: large;">5: Reduce your weights as and when you feel necessary stick
to the 70-80% intensity rule of thumb when training during your pregnancy. Centre of gravity changes significantly from 20+ weeks this will demand changes to lifts and how weights are carried/lifted.</span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">6: 'Kippings' and Chin ups: I have seen women do these in their
third Tri-Mester but I would personally definitely not recommend. I didn’t feel
comfortable doing these after 15 weeks and there
are a couple of reasons why you shouldn’t:-</span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">1, Can increase round ligament pain<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><span style="font-size: large;">2, Can increase your pregnancy diastasis recti! Avoid diastasis during
pregnancy- </span><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/03/how-to-avoid-reduce-abdominal.html"><span style="font-size: large;">http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/03/how-to-avoid-reduce-abdominal.html</span></a><o:p></o:p></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">7: Avoid all frontal planks, press ups and crunches<span style="mso-spacerun: yes;"> </span>after 14 weeks- these exercises will increase
pregnancy diastasis recti- that’s abdominal separation if you haven’t heard that
term before have a look at the post above. </span></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">8: Low Blood Pressure is a common symptom of pregnancy so you may want to
watch exercises/circuits that have you standing up then exercising down on the ground.
Burpees can send you dizzy and light-headed these may be best avoided.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri; font-size: large;">9: Avoid exercises that place a high demand on both the
upper and lower body at the same time. This can drive blood flow away from baby
also making you feel dizzy and or faint:.</span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">10: Handstands- Do with caution, this is an exercise
suggested sometimes to do in late pregnancy to help turn a baby in to optimal foetal
position. I am also owner of </span><a href="http://turningbaby.com/"><span style="font-size: large;">http://turningbaby.com</span></a><span style="font-size: large;"> and I too tried handstands
around 30+ weeks to try to turn my second baby but they were far too painful
even in the pool, so beware!</span></span><o:p><span style="font-family: Calibri;"> </span></o:p></div>
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<span style="font-family: Calibri; font-size: x-large;"><strong>Above all listen to your body, you are your best training coach</strong></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Every women is different and depending on how fit and strong she is at the start of her pregnancy will determine the exercise she can do during her pregnancy. </span></span><br />
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;">Some women have been CrossFitting for years before pregnancy and what may look extreme from the outside may feel perfectly OK and easy to her, the Crossfitting female.</span></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">You should NEVER feel exhausted after a training session and you should always
if you had to be able to continue exercising for a further 10-15 minutes.</span></span><br />
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<span style="font-family: Calibri; font-size: large;">Keep hydrated too!</span></div>
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<span style="font-family: Calibri; font-size: large;">Make sure you trust your trainer and coach. Pregnancy is no time to be 'prooving a point'. </span><br />
<span style="font-family: Calibri; font-size: large;">Often women during their first pregnancy may feel pressured into holding a high level of fitness and may push themselves a little too hard. Based on my own experience, pregnancy is a time to slow down and enjoy moderate training!</span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">I am not an affiliate of CrossFit I am a pre and post natal
exercise specialist of more than 15 years. <o:p></o:p></span></span></div>
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<span style="font-family: Calibri; font-size: large;">For further information about exercising during a pregnancy
and for specific pre and post natal exercise and health programs visit my
website </span><span style="color: blue; font-family: Calibri; font-size: large;"><a href="http://pregnancyexercise.co.nz/">http://pregnancyexercise.co.nz</a></span><span style="font-family: Calibri;"> </span></div>
Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com5tag:blogger.com,1999:blog-8397452140861828393.post-17485844229630766122012-11-03T14:23:00.000+13:002012-12-04T21:15:40.105+13:00How to Carry A Baby Post Pregnancy<div style="text-align: left;">
<span style="font-family: Verdana; font-size: large;">Why standing with poor posture whilst carrying a baby increases lower back pain and prevents diastasis recti from healing?</span></div>
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<span style="font-family: Verdana, sans-serif; font-size: large;"><strong>Me and my 3rd Daughter Beau</strong></span></div>
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<span style="font-family: Verdana, sans-serif;">As a corrective exercise specialist and personal trainer I assess clients posture frequently. I do this by testing muscle length so I can see which muscles are long and weak or short and tight. The way we sit, stand, play and pregnancy effects our posture. If we continue to hold poor posture because of weakened core muscles it will cause problems. Poor posture and weak muscles generally equates to muscles aches and pain!</span><br />
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<span style="font-family: Verdana;"><strong>What we need to do</strong></span><br />
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<span style="font-family: Verdana, sans-serif;">I try to stand level and balanced as often as I can when I'm holding my children. I know how standing on one hip and swaying forward leading from my abdominal muscles can cause back problems and prevent abdominal muscles from healing pre and post pregnancy.</span><br />
<span style="font-family: Verdana, sans-serif;">I do know though as a busy mum myself just how hard it actually is to maintain good postural habits throughout the day. This is why I suggest that you aim to change a little each day and by doing this it will eventually start to make a difference.</span><br />
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<span style="font-family: Verdana, sans-serif;"><strong>Don't Sway your back sticking your stomach muscles forward</strong> </span><br />
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<span style="font-family: Verdana;"><span style="font-family: Verdana;">You can do correct exercises post pregnancy but if you continually hold your baby with your stomach muscles pushing forward then your abdominal separation (<strong><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/06/diastasis-recti-self-test-post.html" target="_blank">diastasis recti:</a> self test</strong>) caused by your pregnancy wont heal and you may even make it worse! </span><br />
Have a t<span style="font-family: Verdana;">hink about what you are doing when you are standing with this poor posture: it stretches and puts strain on already weakened abdominal muscles and connective tissue potentially separating them further. You wont see the results you really want unless you change your posture and carrying technique.</span><br />
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<strong>Avoid Hip Hitching</strong><br />
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<span style="font-family: Verdana;">If you continually stand on one hip whilst carrying baby or small children then you will weaken one side of your body whilst tightening the other causing asymmetrical imbalances. This can cause pain in your lower back, hip, knees and even shoulders!</span><br />
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<span style="font-family: Verdana, sans-serif;">You may even hold both these poor postures, standing on one hip and pushing your hips forward! <strong>You need to change this.</strong></span><br />
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<strong>Pre and Post Natal Hormones</strong></span><br />
<strong><span style="font-family: Verdana;"></span></strong><span style="font-family: Verdana;"></span><br />
<span style="font-family: Verdana, sans-serif;">The pregnancy hormones relaxin and progesterone that weaken muscles and ligaments during pregnancy so that your body can adapt to a pregnancy are mostly to blame along with a growing uterus and baby!</span><br />
<span style="font-family: Verdana, sans-serif;">Pregnancy hormones are still in your system 4-6 months post birth. It is these hormones that can accelerate muscle pain caused from poor posture. You may have been pain free before your pregnancy but now poor posture, muscle imbalances and pre and post pregnancy diastasis recti can cause pain. </span><span style="font-family: Verdana, sans-serif;"><strong>For more on Correct Posture:</strong><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/12/importance-of-good-posture-during.html" target="_blank"><strong> Click here</strong></a></span><br />
<span style="font-family: Verdana, sans-serif;"><br /><strong>Try these corrective exercises: </strong><br />
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Activate your transverse abdominal muscle (TVA) and pelvic floor muscles whilst you are lifting, changing and carrying your children. <strong>To make sure you can activate this important muscle correctly have a look at my video guide: </strong><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/07/how-to-activate-transverse-abdominal.html" target="_blank"><strong>TVA- Activate Correctly</strong></a><strong> .</strong><br />
<strong></strong><br />
Stand as often as you can with your hip bones level. Place your hands on your pelvis to see if you can feel when your hips are level and see how the feel when they are not. <br />
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</span><span style="font-family: Verdana, sans-serif;"><strong>Do specific exercises post birth but also make sure you think about the above points and by doing both you should recover quicker, have less pain and heal your diastasis recti</strong>!</span><br />
<span style="font-family: Verdana, sans-serif;"> <br />
<strong>Follow the above video and correct how you carry your babies from newborn to toddler.</strong></span><br />
<span style="font-family: Verdana, sans-serif;"><strong></strong><br />
</span><span style="font-family: Verdana, sans-serif;">For a 12 week Post Pregnancy Exercise Program which covers ALL your post pregnancy exercise. Visit my website </span><a href="http://pregnancyexercise.co.nz/"><span style="font-family: Verdana, sans-serif;">http://pregnancyexercise.co.nz</span></a> <br />
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<br />Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com3tag:blogger.com,1999:blog-8397452140861828393.post-64313507117094973852012-10-22T14:00:00.002+13:002013-11-04T14:21:23.410+13:00Running During Pregnancy<span style="font-family: Calibri;"><span style="font-size: large;"><strong><span style="font-size: x-large;">Can you do it, is it ok and is it safe?</span></strong> </span></span><br />
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<span style="font-family: Calibri; font-size: large;"><strong>Yes it is, you can
run during your Pregnancy. </strong></span><span style="font-family: Calibri; font-size: large;"><strong>You just have to follow a few guidelines and get to know your pregnant body.</strong></span><br />
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<a href="http://3.bp.blogspot.com/-H4mZ1BRQeIY/UH9oSg2EHfI/AAAAAAAAAOI/UsxA9Bc78KM/s1600/imagesCAHC54KX.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://3.bp.blogspot.com/-H4mZ1BRQeIY/UH9oSg2EHfI/AAAAAAAAAOI/UsxA9Bc78KM/s400/imagesCAHC54KX.jpg" width="265" /></a></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">This is by far one of the most common questions I get asked
and even though it has now been proven that running is most definitely safe to
do during a pregnancy. If you do choose to run during your pregnancy then you will
probably have to put up with many strange looks and people telling you that you
shouldn’t be doing it!<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Just a couple of months ago my client at 26 weeks was
running on the treadmill at the gym and another personal trainer and his client
came up to me concerned that there was a pregnant women running on the
treadmill. They were hoping I would walk up to her and tell her to walk but
instead they got a lecture off me telling them how safe it is to run during pregnancy
and the benefits of it!<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">It is only when someone may want to take running up for the
first time that running is not advised but nor is any another new sport. So if
you haven’t ran before you were pregnant then don’t start during your
pregnancy. If however you are a regular runner and have just found out that you are pregnant
then you don’t need to stop unless you have any medical complications or your
LMC advises otherwise. <span style="mso-spacerun: yes;"> </span>All you have to
do to run safely during your pregnancy is listen to your body and make
adjustments to you training routine.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Running during a pregnancy will not increase the chance of miscarriage,
approx. 1 in 4 pregnancies will miscarry and there are many un-explained reasons for this, running does not increase this risk. You will also not over heat
whilst running especially if you are running outside. Dress for the weather and run in
the shade or at cooler times in the early morning or evening during the summer months.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Let’s have a look at heart-rates first, many years ago in
the eighties (1985) a study came out that women should not exercise above 140
beats per minute this has now been changed.<span style="mso-spacerun: yes;">
</span>It was an overly cautious set of recommendations presented by the
American College of Obstetricians and Gynaecologists, which suggested, among
other things, that pregnant women keep their exercise intensity below a heart
rate of 140 beats per minute. <o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">This study has now been criticized for a lack of scientific
evidence and for failing to differentiate between sedentary and physically fit women;
the guidelines were modified in 1994 and again in 2002. The most recent
guidelines (2008) from the Department of Health and Human Services Physical
Activity Guidelines for Americans don't use heart rate as a measure of
intensity. For intensity guidelines during pregnancy have a look at my youtube
video: <a href="http://youtu.be/mjyE9I5sU6U">http://youtu.be/mjyE9I5sU6U</a> <o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Women who are fit and healthy as soon as they find out that
they are pregnant their daily heart rate can increase by 10+ beats a minute
almost overnight. If a pregnant women is exercising at a moderate intensity (aerobic) her heart
rate can easily get above 140 beats per minute. If women stuck to the lower heart
rate zones advised in 1985 some women wouldn’t even feel that they had exercised
therefore reducing the benefits of
cardio-vascular exercise. When I checked my running heart-rate during all 3 of my pregnancies it would generally be between 150-160 bpm.</span></span></div>
<span style="font-family: Calibri;"><strong><span style="font-size: large;">There are many benefits to exercising during a pregnancy and
you can read my 10 favourites </span><a href="http://pregnancyexercise.co.nz/information/pregnancy-exercise/benefits-of-exercisning-pregnant" target="_blank"><span style="font-size: large;">here</span></a><span style="font-size: large;"> </span></strong></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;">One of the main benefits of cardio vascular fitness is that it
improves blood flow, <span style="mso-spacerun: yes;"> </span>a more efficient
blood supply to mum also passes on to baby, a rich supply of healthy blood
cells carrying vital nutrients.<o:p></o:p></span></span><br />
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<b style="mso-bidi-font-weight: normal;"><span style="font-family: Calibri;"><span style="font-size: large;">What do you have to
change when you are running during a pregnancy?<o:p></o:p></span></span></b></div>
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<span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Time/Duration:</b> <o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><span style="font-size: large;">Now that you are pregnant your body is working up to 30% harder
than before and it happens almost as soon as you see that positive pregnancy test. Last
week’s 60minute runs are now the equivalent of 80 minutes. <strong>You need to reduce
the duration of your runs by 10-20% and this percentage will increase during the
pregnancy.<o:p></o:p></strong></span></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Pregnancy tiredness during the first Tri-mester is
tough and running for periods longer than 50-60minutes may increase this
fatigue so if you notice you are more tired after a 60min run just go for 35-45 min run
instead and see how you feel after that. Everyone is different and each woman will start their pregnancy at a
different fitness level. <strong>This is why it is important to listen to YOUR body and
use that as a true guide</strong>.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Breast Changes</b>:<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><span style="font-size: large;"><span style="mso-spacerun: yes;"> </span>All women are different
and breast size can change quite dramatically for some women during the first
Tri-Mester. Breasts may also become heavier and quite painful, this in itself can stop a
regular runner from continuing to run during her pregnancy.<o:p></o:p></span></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Make sure you wear a very good supportive bra, wear two if
you need to, along with a running vest over the top for extra support.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Hormones:</b> <o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><span style="font-size: large;">There are two pregnancy hormones which make muscle tendons
and ligaments lengthen and weaken pre and post pregnancy these hormones are </span><a href="http://en.wikipedia.org/wiki/Progesterone" target="_blank"><strong><span style="font-size: large;">Progesterone</span></strong></a><span style="font-size: large;"> and <strong><a href="http://en.wikipedia.org/wiki/Relaxin" target="_blank">Relaxin</a></strong>. Relaxin is released in large doses from 20+ and 30+
weeks. This can make you more prone to injury as you are more likely to ‘go
over’ on your ankle joints. <strong>I think it is best to avoid off road running from the start and be careful
when you run downhill, try to think about your posture and watch your step!
Carry your mobile with you at all times.<o:p></o:p></strong></span></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Perform one leg balance and core exercises at home or at the
gym to increase your ankle stability and correct any muscular imbalances.<span style="mso-spacerun: yes;"> </span>My on-line <strong><a href="http://pregnancyexercise.co.nz/services/alias" target="_blank">Pregnancy Exercise Program</a></strong> includes
these types of exercises and address's correct pregnancy posture. A good physiotherapist
or personal trainer should be able to assess your biomechanics during your
pregnancy and prescribe the correct exercise’s to keep you running and be free of
pain during your pregnancy. <a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/12/importance-of-good-posture-during.html" target="_blank">Pregnancy Posture<o:p></o:p></a></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Round ligament pain (RLP):</b>
<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><span style="font-size: large;">RLP can increase from weeks 9-13 and again from weeks 18-25 it may be
at its worse, running may increase this type of pain and discomfort, and you
will need to manage this. If it is quite
painful when you are running walk instead or change to a different exercise for a few weeks. I
found that swimming would make it worse but run/walking and cycling was fine, avoid twisting movements, strength
exercises can help ease RLP.<o:p></o:p></span></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;"><b style="mso-bidi-font-weight: normal;">Baby’s Position</b>:<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><span style="font-size: large;">From 20+ weeks baby’s position may cause you some
discomfort. When I ran with my first she would often position herself with her
head close to my lower right oblique causing a dull ache, some days I couldn’t
run but on other days when she had moved I would feel fine.<o:p></o:p></span></span><br />
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<span style="font-family: Calibri;"><strong><span style="font-size: large;">Your baby is completely supported by the amniotic fluid
surrounding them, they are not getting bounced about! In fact it is believed you
may even rock them to sleep. When running starts to feel uncomfortable then
that is the time to stop.<o:p></o:p></span></strong></span></div>
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<span style="font-family: Calibri; font-size: large;"><strong>Rest weeks:</strong></span><br />
<span style="font-family: Calibri; font-size: large;">I found that from weeks 10-12 and weeks 21-24 would be a
little more challenging. During these weeks my runs felt more cardio-vascular
challenging most probably due to all the changes that were occurring, the growth
and demands of a growing baby.</span><br />
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri;"><span style="font-size: large;">Listen to your body, if you feel more tired on
some weeks take it easier,<span style="mso-spacerun: yes;"> </span>reduce the
duration of your runs, swap a run for a stationary bike ride or take a complete
week off. <strong>Try to have one week off exercise every 8-10 weeks during your
pregnancy</strong>.<o:p></o:p></span></span></div>
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<span style="font-family: Calibri;"><span style="font-size: large;">Let your LMC know that you are running during your pregnancy as
it’s a good idea to have extra blood tests to check your iron levels. I
would get blood tests at the start of each pregnancy, 13wks, 24weeks then again at 30/32.<span style="mso-spacerun: yes;"> </span>Your iron requirements increase during a
pregnancy and exercise will demand even more. If you have any bleeding or cramps stop running and seek medical advice.</span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>Strength Exercise</strong></span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">Keep on top of your stability and strength exercises as
mentioned before. You are more prone to injury and you must maintain good
biomechanics to have a pain free pregnancy. <strong>If you are not sure about what
exercises to do and include have a look at the </strong></span><a href="http://pregnancyexercise.co.nz/services/alias" target="_blank"><span style="font-size: large;"><strong>pregnancy program</strong></span></a><span style="font-size: large;"><strong> on my website
as it includes exercises to maintain hip stability and strength.<o:p></o:p></strong></span></span></div>
<span style="font-family: Arial, Helvetica, sans-serif; font-size: large;"><strong>Diet:</strong></span><br />
<span style="font-family: Verdana, sans-serif; font-size: large;"><span style="font-family: Arial, Helvetica, sans-serif;">Make sure you eat adequate amounts of protein, fat and vegetables and you drink enough water. You need to drink at least 2 litres of water a day during a pregnancy more if you are exercising. If you eat well it will ensure you and your baby are getting the vital nutrients that are required and you will recover from your exercise</span>.</span><br />
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<span style="font-family: Calibri;"><span style="font-size: large;">I ran during all 3 of my pregnancies, listening to my body
allowed me to enjoy running pregnant. With my first I was very fit and at 16
weeks I could still run 4 times a week for 40-50mins along with swimming and
strength training. I continued to run/walk up until 36 weeks I felt great. Every
time I had tried to walk up until this point (36 weeks) walking actually felt
harder and more awkward on my body, jogging was much easier and natural for my body. <o:p></o:p></span></span></div>
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<span style="font-family: Calibri; font-size: large;">My second pregnancy I ran until 24/25 weeks and then
swam and with my third I just ran until 20/21 weeks as I didn’t have
the fitness base and was just too busy with my other two children. I concentrated on
strength exercises for the rest of this pregnancy!</span><br />
<span style="font-family: Calibri; font-size: large;"></span><br />
<span style="font-family: Calibri; font-size: large;"><strong>Enjoy running during your Pregnancy, any questions please post and visit my website for more great articles on pre and post pregnancy health and fitness and exercise programs for your pregnancy. <a href="http://pregnancyexercise.co.nz/">http://pregnancyexercise.co.nz</a> </strong></span></div>
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<span style="font-family: Calibri; font-size: large;">Lorraine Scapens is a pre and post natal health and exercise
specialist and has more than 20 years’ experience. She has created </span><a href="http://pregnancyexercise.co.nz/"><span style="color: blue; font-family: Calibri; font-size: large;">http://pregnancyexercise.co.nz</span></a><span style="font-family: Calibri;"><span style="font-size: large;"><span style="mso-spacerun: yes;"> </span>and </span></span><a href="http://turningbaby.com/"><span style="color: blue; font-family: Calibri; font-size: large;">http://turningbaby.com</span></a><span style="font-family: Calibri;"><span style="font-size: large;">.<span style="mso-spacerun: yes;"> </span>Mum to 3 young girls Lorraine lives in Auckland
NZ .<o:p></o:p></span></span></div>
Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com0tag:blogger.com,1999:blog-8397452140861828393.post-72197137333207585662012-09-09T14:34:00.002+12:002012-09-09T14:34:47.513+12:00Fit, Fab and Almost 40!<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-mvr7zpmMEOU/UEcCl4-D61I/AAAAAAAAANs/rnnTBN_24aI/s1600/road_sign2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="http://1.bp.blogspot.com/-mvr7zpmMEOU/UEcCl4-D61I/AAAAAAAAANs/rnnTBN_24aI/s320/road_sign2.jpg" width="320" /></a></div>
<span style="font-family: Calibri;"><strong><span style="font-size: large;"></span></strong></span><br />
<div style="text-align: center;">
<span style="font-family: Calibri;"><strong><span style="font-size: large;">Post Pregnancy Fitness
Goals<o:p></o:p></span></strong></span></div>
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<span style="font-family: Verdana, sans-serif;">9 years ago I celebrated my 30<sup><span style="font-size: x-small;">th</span></sup> birthday and had
just qualified for the ‘World Triathlon Championships’ Queenstown 2003. This
time 9 years ago I was 3 months out from the biggest race in my life. A
training session mid-week would be a 40km TT bike followed by a 16km hilly run.
<span style="mso-spacerun: yes;"> </span>Now many years later and 5 months out
from turning 40 I can just about manage a 20min run. I used to be able to run a
19min 5km off a 20km Bike and complete a Half Ironman!<o:p></o:p></span></div>
<br />
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<span style="font-family: Verdana, sans-serif;">Now wait a minute Lorraine are you complaining? No, I’m
definitely not. My body has gone through 4 pregnancies and 3 births in just four
and a half years. The time I had to train back then is now time spent with my
kids and on my business, my priorities have definitely changed.<span style="mso-spacerun: yes;"> </span>Triathlon training was once my number 1
priority.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">You can’t be too hard on yourself post pregnancy. Sometimes
we find it all too easy to forget what our bodies have been through and that we
are still recovering. <span style="mso-spacerun: yes;"> </span>It takes 2 years
alone to recover from sleep deprivation never mind your pregnancy.<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">Many of us should and need to set fitness goals, achieving a
goal gives a huge sense of personal achievement and can also make the journey
of losing post baby weight and getting your pre baby shape back a little easier.
It is also something and maybe the only thing you do for yourself!<o:p></o:p></span></div>
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<span style="font-family: Verdana, sans-serif;">My original goals were to have my children at school and get
back into triathlon before I turned 40, that’s not going to happen but I don’t
mind. The goal I am now setting myself however is to be able to run 10km and
feel strong for my birthday now that should be achievable.</span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-zyWDVFE9gp4/UEcDtb7d-GI/AAAAAAAAAN0/jQut9TCzRs4/s1600/1st+tri+mester+PP.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="320" src="http://2.bp.blogspot.com/-zyWDVFE9gp4/UEcDtb7d-GI/AAAAAAAAAN0/jQut9TCzRs4/s320/1st+tri+mester+PP.JPG" width="264" /></span></a></div>
<o:p></o:p><span style="font-family: Verdana, sans-serif;"> </span></div>
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<span style="font-family: Verdana, sans-serif;">It’s best to set a main goal then to set several targets.
By setting yourself small stepping stones you achieve things along the way
helping to increase motivation. <span style="mso-spacerun: yes;"> </span>Goals
must be achievable if they are not then you will only set yourself up for
failure and that does no one any good. It is also better for you if the goal is not centered around weight and body shape. I know as a mum I don't feel happy if I have a 'muffin top' but I try not to focus on losing weight , instead I focus on fitness and healthy eating and in turn I get rid of the 'muffin top'. Set goals such as running a 5km, Cycling for 60 minutes, perform 20 full press ups etc. Take the focus away from weight loss and you are much more likely to reach your goal and be happy with your shape.</span></div>
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<span style="font-family: Verdana, sans-serif;">The path to your fitness goal(s) is now not as straight
forward as it was prior to you becoming a mum. The journey will be full of ups
and downs; you now have to take in to account breast-feeding, sleepless nights,
sick children and fluctuating hormones. All this can affect your training routine and how your body
recovers and adapts to exercise.<span style="mso-spacerun: yes;"> </span>Some weeks are better
than others; I have learnt to let things go and ‘go with the flow’. This can be
very difficult especially so for first time mums as they may think that things
will never get any better/easier and that they won’t be able to exercise ever again! Now
you may not be able to exercise like you once did but you will eventually find
the time, you will get there.<o:p></o:p></span></div>
<span style="font-family: Verdana, sans-serif;"></span><br />
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<span style="font-family: Verdana, sans-serif;">Set yourself a goal, write it down, tell people about it and
program several steps along the way, be patient and positive you will get
there. Now go and plan your exercise for the week!<o:p></o:p></span></div>
Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com2tag:blogger.com,1999:blog-8397452140861828393.post-56572085470420155212012-09-05T14:35:00.000+12:002012-09-09T14:35:36.685+12:00Post Pregnancy Hair Loss<span style="font-family: Verdana, sans-serif;">As I write this I am experiencing this for the third time
and sorry this is not an article telling you how to stop it. If you do find an
answer let me know although I’m not planning on having any more children and going through this again.<o:p></o:p></span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
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<span style="font-family: Verdana, sans-serif;">This instead is an article to let you know that what you may find
quite shocking and worrying losing your hair post pregnancy is absolutely normal. I have
included in this blog the things I have done this time to try to reduce post pregnancy hair loss.</span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-SGMHO4hLvio/UEa2hlCGGnI/AAAAAAAAANU/yWsSrZ_hA3w/s1600/brush.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="297" src="http://2.bp.blogspot.com/-SGMHO4hLvio/UEa2hlCGGnI/AAAAAAAAANU/yWsSrZ_hA3w/s320/brush.jpg" width="320" /></span></a></div>
<span style="font-family: Verdana, sans-serif;">Even though I had seen it happen to my clients I was
horrified the first time I noticed I had bald spots 5 months post the birth of
my first daughter and that I had receded- argh! <span style="mso-spacerun: yes;"> </span>I can’t actually remember losing it first time but second
time around I was prepared although it was still up-setting all the same. </span><br />
<span style="font-family: Verdana, sans-serif;">Yes I know I have gorgeous children and I'm truly grateful but losing your hair can be really hard to deal with. </span><a href="http://3.bp.blogspot.com/-8cRUbEnMOAs/UEa2-fkG44I/AAAAAAAAANc/ZYz3zrREChk/s1600/309218_390392174359476_769964221_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"></a></div>
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<a href="http://3.bp.blogspot.com/-8cRUbEnMOAs/UEa2-fkG44I/AAAAAAAAANc/ZYz3zrREChk/s1600/309218_390392174359476_769964221_n.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" height="213" src="http://3.bp.blogspot.com/-8cRUbEnMOAs/UEa2-fkG44I/AAAAAAAAANc/ZYz3zrREChk/s320/309218_390392174359476_769964221_n.jpg" width="320" /></span></a><span style="font-family: Verdana, sans-serif;">4 months post the birth of my second daughter Brooke
the big fall out started, my brush was full of hair, my partner was complaining there was
hair everywhere, and when I would blow- dry it you could see it falling out. I
once caught my hair in a bag strap, I lifted my hair out from under the strap and
half of it came out and was left on my jumper! Seems strange too I mean genetically and from a safety point of view why would this happen as your baby becomes littered with hair. </span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Verdana, sans-serif;">I searched on –line for answers but I knew there was no way
to stop it. Can you imagine, most of the articles said try not to stress? Try not
to stress, what when you can see yourself going bald erm yes that’s a tough one!<o:p></o:p></span></div>
<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Verdana, sans-serif;">It can take around 2-3 years for your hair to recover from
the post pregnancy hair loss. You lose minimum if any hair loss during a
pregnancy hence why your hair looks so dam good. Then post pregnancy you lose
it. For those very lucky women with thick hair they may not even notice or
be glad of the natural thinning but for those of us with thin hair it can look absolutely
awful and it takes time getting used to. My base-ball hat becomes my friend and I change the side of my parting.</span></div>
<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Verdana, sans-serif;">Pregnancy hormones are to blame and you lose your hair
regardless <span style="mso-spacerun: yes;"> </span>if you breast-feed or not. Hair loss normally happens around 4-6 months post although everyone is different. So if you start seeing mounds of
your hair falling out this is what I have tried third time around to try to reduce and help
healthy hair grow back. I have found the extreme loss continues for approx 3-5 weeks.</span></div>
<ul><span style="font-family: Verdana, sans-serif;">
</span>
<li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<strong><span style="font-family: Verdana, sans-serif;">Avoid washing your hair regularly- the weight of the water
pulls more out<o:p></o:p></span></strong></div>
<span style="font-family: Verdana, sans-serif;">
</span></li>
<span style="font-family: Verdana, sans-serif;">
</span>
<li><span style="font-family: Verdana, sans-serif;"><strong>
</strong><strong>Avoid brushing too much and use a wide tooth comb when you
do</strong></span></li>
<span style="font-family: Verdana, sans-serif;">
</span>
<li><strong><span style="font-family: Verdana, sans-serif;">Get a cut around the 3 month mark as medium length hair has
less chance of getting caught in bag straps and under clothes.</span></strong></li>
<span style="font-family: Verdana, sans-serif;">
</span>
<li><strong><span style="font-family: Verdana, sans-serif;">Tie your hair up loosely at night to avoid it being pulled
on the pillow</span></strong></li>
<span style="font-family: Verdana, sans-serif;">
</span>
<li><div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<strong><span style="font-family: Verdana, sans-serif;">I have used a caffeine hair serum this time to stimulate new
growth. I have yet to see if this really works.<o:p></o:p></span></strong></div>
<span style="font-family: Verdana, sans-serif;">
</span></li>
<span style="font-family: Verdana, sans-serif;">
</span>
<li><span style="font-family: Verdana, sans-serif;"><strong>
</strong><strong>Finally try not to worry, it is normal. Part your hair on
the other side if it covers loss and by the time your baby is 2 your hair will
be back to normal!<o:p></o:p></strong></span></li>
<span style="font-family: Verdana, sans-serif;">
</span></ul>
<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Verdana, sans-serif;">If you have any other tips to share on this subject please comment and help
other readers going through this one downside for me anyway to pregnancy.</span><br />
<span style="font-family: Calibri;"></span> </div>
Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com4tag:blogger.com,1999:blog-8397452140861828393.post-76823661056561890292012-07-01T18:15:00.001+12:002014-03-02T22:06:31.706+13:00How to Activate Transverse Abdominal<span style="color: black; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;"><span style="font-family: Verdana, sans-serif;"><strong>Every women needs to activate her T.V.A-Transverse abdominal muscle and
pelvic floor muscles after giving birth.</strong> This is the exercise
you need to do during the first 1-10 days post birth. If you have had a ‘C’
section it is better to wait for 5-14 days before you start.</span></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Verdana, sans-serif;"></span><br /></div>
<b><span style="color: black; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;"><span style="font-family: Verdana, sans-serif;">Why is it Important?<span style="mso-spacerun: yes;"> </span></span></span></b><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;"><span style="font-family: Verdana, sans-serif;">It is
important to start activating your TVA along with your pelvic floor muscles as this is the first
part in your rehabilitation from your pregnancy, labour and birth.<span style="mso-spacerun: yes;"> </span>These muscles have been severely stretched
and even more so after a ‘C’ section. During your pregnancy and you will have
lost or have minimal neural connection to the inner core muscle now.<o:p></o:p></span></span></div>
<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;"><span style="font-family: Verdana, sans-serif;"><strong>If you have strong TVA and pelvic floor muscles you can hold good posture whilst you are
breastfeeding, carrying and lifting your baby. It will decrease the risk of
back and hip pain and reduces possible post pregnancy incontinence</strong>.</span></span><br />
<span style="color: black; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;"><span style="font-family: Verdana, sans-serif;"><br /></span></span></div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;"><span style="font-family: Verdana, sans-serif;">Exercising the muscles sooner rather than later will
help to start to correct a </span><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2012/06/diastasis-recti-self-test-post.html"><span style="font-family: Verdana, sans-serif;">diastasis recti</span></a><span style="font-family: Verdana, sans-serif;"> (post pregnancy abdominal separation) ultimately leading to a flatter stomach and if you want to eventually get back into a
regular exercise routine activating these muscles daily is a must to prevent injury.</span></span><br />
<span style="font-family: Verdana, sans-serif;"></span><br /></div>
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<b><span style="color: black; font-family: Verdana, sans-serif; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;">Where are these Important Muscles? </span></b></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-UcYt2DJ7sMo/T-_ppzJh3BI/AAAAAAAAANA/mX27GIl1HYY/s1600/tva+muscle.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Verdana, sans-serif;"><img border="0" src="http://3.bp.blogspot.com/-UcYt2DJ7sMo/T-_ppzJh3BI/AAAAAAAAANA/mX27GIl1HYY/s400/tva+muscle.jpg" height="306" width="400" /></span></a></div>
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<ul><span style="font-family: Verdana, sans-serif;">
</span>
<li><span style="color: black; font-family: Verdana, sans-serif;">The transverse abs run from our sides (lateral) to the front (anterior), its fibers running horizontally (transverse).</span></li>
<span style="font-family: Verdana, sans-serif;">
</span>
<li><span style="color: black; font-family: Verdana, sans-serif;">The muscle runs transverse and is the deepest of the major abdominal muscles (the others being the </span><a class="mw-redirect" href="http://en.wikipedia.org/wiki/Rectus_abdominis" title="Rectus abdominis"><span style="color: black; font-family: Verdana, sans-serif;">rectus abdominis</span></a><span style="color: black; font-family: Verdana, sans-serif;">, and the internal and external obliques).</span></li>
<span style="font-family: Verdana, sans-serif;">
</span>
<li><span style="color: black; font-family: Verdana, sans-serif;">It ends (the muscle insertion) by joining with the large vertical abdominal muscle in the middle (the </span><a href="http://en.wikipedia.org/wiki/Linea_alba_(abdomen)" title="Linea alba (abdomen)"><span style="color: black; font-family: Verdana, sans-serif;">linea alba</span></a><span style="color: black; font-family: Verdana, sans-serif;">), where the fibers begin to curve downward and upward depending on what direction it has to go to meet the linea alba, and below the sternum it combines with next most superficial muscle (the internal oblique). This insertion runs down by the belly button where it passes over the thick abdomen muscle (the "6/8-pack") and all the ab muscle fibers join together.</span></li>
<span style="font-family: Verdana, sans-serif;">
</span></ul>
</div>
<span style="font-family: Verdana, sans-serif;">
<span style="color: black;">The transversus abdominis (TVA) helps to compress the ribs and viscera, providing torso and pelvic stability. The transversus abdominis also helps pregnant women deliver their baby.</span><br />
</span><br />
<div align="center">
<strong><span style="color: black; font-family: Verdana, sans-serif; font-size: large;">Watch my video guide to Activate your TVA's correctly</span></strong></div>
<span style="font-family: Verdana, sans-serif;">
</span>
<br />
<div align="center">
<span style="font-family: Verdana, sans-serif;"></span><br /></div>
<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/s_CuYc3T1Kk" width="420"></iframe><span style="font-family: Verdana, sans-serif;">
<span style="color: black; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;">.</span></span></div>
<span style="font-family: Verdana, sans-serif;"></span><br />
<b><span style="color: black; font-family: Verdana, sans-serif; font-size: large; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;">Make sure this is the first Exercise you do after Giving
Birth and do it sooner rather than later.</span></b><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="color: black; font-family: Verdana, sans-serif;">You don't have to engage the muscles lying down you can think about engaging your TVA and Pelvic Floor muscles together during the day.</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="color: black; font-family: Verdana, sans-serif; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;">Have a look
at your stomach when you are standing, sitting and when you are holding your
baby and try to activate your T.V.A muscles.</span><br />
<span style="color: black; font-family: Verdana, sans-serif; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;"><br /></span>
<span style="color: black; font-family: Verdana, sans-serif; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;">First think about activating your Pelvic Floor Muscle then draw your belly button in
towards your spine, I think about either trying to zip up a pair of jeans or
imagine you have a corset on and it is being pulled tighter, <b>it is a subtle contraction.</b></span><br />
<span style="color: black; font-family: Verdana, sans-serif; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;"> You should see
your tummy muscles draw in; if you can see this happening, you are activating the
correct muscles. You could use a mirror to help, stand sideways and watch
yourself activating these muscles.</span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="color: black; font-family: Verdana, sans-serif; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;">
From 1-14 days post birth this is the exercise you need to do try to think
about activating your tummy muscles regularly when you are lifting, changing
and carrying your baby. If you can concentrate on this for a couple of weeks
post birth the connections will become stronger, the muscle strength will
increase and activating these once weakened muscles will become second nature.</span><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="color: black; mso-bidi-font-weight: bold; mso-fareast-font-family: Arial; mso-fareast-language: EN-NZ;"><strong><span style="font-family: Verdana, sans-serif;">For a full Pre or Post Pregnancy Exercise Program have a look at my website. </span></strong><a href="http://pregnancyexercise.co.nz/services/alias"><strong><span style="font-family: Verdana, sans-serif;">Pregnancy Exercise Program</span></strong></a><strong><span style="font-family: Verdana, sans-serif;"> and </span></strong><a href="http://pregnancyexercise.co.nz/services/positively-pregnant-2"><strong><span style="font-family: Verdana, sans-serif;">Post Pregnancy Exercise Program</span></strong></a></span></div>
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com7tag:blogger.com,1999:blog-8397452140861828393.post-14719031303112932972012-06-09T16:53:00.000+12:002012-10-31T21:08:17.443+13:00Diastasis Recti: Self Test Post Pregnancy<div style="text-align: center;">
<iframe allowfullscreen="" frameborder="0" height="315" src="http://www.youtube.com/embed/ySBaouIVjEE" width="420"></iframe>
</div>
<br />
<b><span style="font-family: Verdana, sans-serif;">You can also read my blog: How to Avoid and Reduce Diastasis during your Pregnancy and check out my website for pre and post pregnancy exercise programs that you can purchase for less than $2 a week </span><a href="http://pregnancyexercise.co.nz/"><span style="font-family: Verdana, sans-serif;">http://pregnancyexercise.co.nz</span></a><span style="font-family: Verdana, sans-serif;"> </span></b><br />
<span style="font-family: Verdana, sans-serif;"></span><br />
<span style="font-family: Verdana, sans-serif;">
Please post any questions</span>Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com8tag:blogger.com,1999:blog-8397452140861828393.post-3861713299714223672012-03-11T20:44:00.002+13:002014-02-04T21:30:10.227+13:00How to Avoid Abdominal Separation During Pregnancy<b><span style="font-family: Arial, Helvetica, sans-serif;">Diastasis recti-Abdominal Separation</span></b><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;">How can I reduce and minimize this pregnancy condition?<br />
Diastasis recti-</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Diastasis recti is a condition where the two right and left sides of the rectus abdominis (your "six-pack" muscle) spreads apart at the body's mid-line (the linea alba). Separation occurs in response to your uterus pushing against the abdominal wall and pregnancy hormones which soften connective tissue. Separation can occur at any time in the last half of pregnancy but is most problematic after pregnancy when the abdominal wall is weak, when there is no longer a baby inside to aid support. Premature separation can also be seen as early as 20 weeks.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;">There are varying degrees of this condition during pregnancy</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Factors during pregnancy that can cause premature separation:</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Poor Posture<br />
Daily Activities<br />
Incorrect Exercise<br />
Multiple Pregnancies<br />
Subsequent pregnancies</b> (pregnancies too close together-) when the muscles have not returned back to their pre pregnancy strength or closure</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;">What to do</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">If you want to reduce your diastasis then you 1st need to address the things you do daily. Poor posture is held over numerous hours and days and daily activities can also be done for many hours. Anything you do over a long period of time will increase this condition very quickly. </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;">Incorrect Exercise during Pregnancy</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Exercise in the gym is completed in minutes and we can easily avoid exercises that increase separation if we know what they are. All frontal <b>Planks</b> on the swiss ball or on the floor, <b>full or kneeling press ups </b>should be avoided during second and third Tri-mesters and more suitable core strength exercises should be done.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-IIA5aUYzlRg/T1xEgWcNvVI/AAAAAAAAAL8/LrUrxE5kZWE/s1600/press%2Bup%2B22%2Bwks.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://1.bp.blogspot.com/-IIA5aUYzlRg/T1xEgWcNvVI/AAAAAAAAAL8/LrUrxE5kZWE/s320/press%2Bup%2B22%2Bwks.JPG" height="165" width="320" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>This photo was taken for this article</b>: <b>FRONT PLANK</b>: As you can see there is increased pressure downwards regardless of how strong the abdominal muscles were prior to pregnancy</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">More information on the correct exercise to do during your pregnancy check out my website: </span><a href="http://pregnancyexercise.co.nz/"><span style="font-family: Arial, Helvetica, sans-serif;"><b>http://pregnancyexercise.co.nz <br />
</b><br />
</span></a><b><span style="font-family: Arial, Helvetica, sans-serif;">Poor Pre & Post Pregnancy Posture</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Poor Posture can be harder to correct. Some of us may have had poor posture for many years.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Sway back posture</b> is the main culprit of premature separation. Prior to pregnancy in a sway back posture the core and gluteus muscles along with the mid trapezius in the middle back are long and weak. This incorrect posture pushes the hips and tummy forward, weakening the abdominal muscles further pre & post pregnancy.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-M-YsAmdtff4/T1xDuLIKj0I/AAAAAAAAALw/RURNbAkGnu4/s1600/Sway%2Bback.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://1.bp.blogspot.com/-M-YsAmdtff4/T1xDuLIKj0I/AAAAAAAAALw/RURNbAkGnu4/s320/Sway%2Bback.JPG" height="320" width="172" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Sway Back Posture:</b> Post pregnancy-long and weak abdominal muscles, hips and tummy pushing forward</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>If poor posture is not addressed and continues during pregnancy lower back pain is inevitable and increased separation will be caused due to the abdominal weakness and continued pushing forward of the uterus.</b> Specific pregnancy strength and postural correction exercise are what is needed.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">You need to check your own posture, as you can make the changes you need to today. Link: </span><a href="http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/12/importance-of-good-posture-during.html"><b><span style="font-family: Arial, Helvetica, sans-serif;">Pregnancy Posture</span></b></a><br />
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<b><span style="font-family: Arial, Helvetica, sans-serif;">Daily Activity:</span></b><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Possibly one of the worse daily activities that will increase separation is pushing a buggy incorrectly. Many of us will push a buggy several hours during the week!</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Decrease weight if possible especially if walking up hill, I would always ask the oldest child to get out and walk if and when possible.</span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">In this photograph this position you are leaning too far forward and rely on the buggy for support not your own muscles-your core strength, there is also alot of upper body tension through the neck and shoulders. In this incorrect pushing position you are pushing down from your tummy increasing separation.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-NzQgvt5X3VM/T1xC2Q4PpRI/AAAAAAAAALY/zK8cQPNhYf8/s1600/buggy%2Bshots%2B007.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://3.bp.blogspot.com/-NzQgvt5X3VM/T1xC2Q4PpRI/AAAAAAAAALY/zK8cQPNhYf8/s320/buggy%2Bshots%2B007.jpg" height="234" width="320" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;">In the correct position your hips are tucked under and you are supporting yourself as opposed to the other way round. You can use your glutes and leg muscles instead of your lower back muscles.There is no upper body tension.</span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-NkId0X_nStA/T1xDJ5hnn3I/AAAAAAAAALk/9Q3Lq8CYpEU/s1600/buggy%2Bshots%2B005.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><span style="font-family: Arial, Helvetica, sans-serif;"><img border="0" src="http://1.bp.blogspot.com/-NkId0X_nStA/T1xDJ5hnn3I/AAAAAAAAALk/9Q3Lq8CYpEU/s320/buggy%2Bshots%2B005.jpg" height="285" width="320" /></span></a></div>
<span style="font-family: Arial, Helvetica, sans-serif;"></span><br />
<span style="font-family: Arial, Helvetica, sans-serif;"><b>Multiple and Subsequent Pregnancies</b> </span><br />
<span style="font-family: Arial, Helvetica, sans-serif;">Subsequent pregnancies that are close together should not mean that you cannot prevent premature or an increased diastasis recti and just because you are carrying a multiple pregnancy doesn’t mean you will have increased separation. </span><span style="font-family: Arial, Helvetica, sans-serif;"><b>It is paramount that you close the separation after each pregnancy.<br />
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</b><b>By addressing the factors I have mentioned and following a pre or post pregnancy program before commencing a pregnancy diastasis recti is reduced to a minimum therefore increasing your recovery and helping you get rid of your baby tummy quickly post birth.</b></span><br />
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<span style="font-family: Arial, Helvetica, sans-serif;">Choose an exercise program during your pregnancy that will prevent diastasis! : Join our <b><a href="http://pregnancyexercise.co.nz/products/fit2birthmum/" target="_blank">Fit2BirthMum</a></b> Program today! Many more posts on diastasis on our main website <b><a href="http://pregnancyexercise.co.nz/">http://pregnancyexercise.co.nz</a> <a href="http://pregnancyexercise.co.nz/services/alias"></a></b></span><br />
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Mummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com13tag:blogger.com,1999:blog-8397452140861828393.post-55115441174812280362012-01-31T20:56:00.000+13:002012-07-11T16:54:54.736+12:00How to Turn a Breech, Posterior or Transverse Baby<div align="center">
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There are many ways you can help turn a baby into the optimal position for birth. These exercises and positions have worked for me with 3 of my pregnancies and for many of my clients.<br />
<b>Be patient do the Exercises for at least 10-14 days</b>. If your baby is still in a poor birthing position at 36 weeks I would suggest Accupuncture. I also have a blog post on this site which includes more exercises to do and positions to avoid http://positivelypregnant-mummytrainer.blogspot.co.nz/2011/04/few-tips-on-how-to-improve-you-babies.html<br />
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Please Comment on this post, I love hearing all your feedbackMummy Trainerhttp://www.blogger.com/profile/06014093929284127108noreply@blogger.com6