C-Section Weight Training Programme 0

C-Section Weight Training Programme Circuit 1: Complete 2-4 sets 1 – ARM ROW USING BAND (10-12 reps each side) • Start holding a band that is tied to a door or stair rail • Pull tension with a straight arm so the band is not too slack • Squeeze through your back muscles and bend at the elbow • Pulling the hand towards your ribcage and elbow behind body • Keep elbow hugging your side so no flapping elbows • Return arm to straight position and repeat X 12 then change sides 2 – BODY WEIGHT SQUAT with ARMREACH OVERHEAD [&hellip

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Posted on 7, April 2015

in Category Uncategorized

Why sit ups don’t get you a flat stomach 0

Why sit ups don’t get you a flat stomach!! Everyone wants a flat stomach, but are we doing the right exercises to help achieve our ultimate goal of that wash board stomach?! Current trends in the fitness industry encourage us all to do 100 crunches, rotational crunches, knees bent or straight crunches, crunches on a stability ball to name a few. However, after years of doing the same popular ‘core’ exercises you still continue to do them although you see no changes in your shape or stomach tone. In fact you suffer back and neck pain from perhaps over-doing it! [&hellip

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Posted on 2, April 2015

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C-section and what exercise can i do? 0

C-section and what exercise can i do? I thought I might write a little about this as a few of my current clients have had C-sections and are recovering well from listening to good advice. So, thought it might be nice to share the love……. You may also be wondering how I will get my body back, my strength back and return to exercise. Well never fear that all can be achieved if done correctly and without rushing back to your old exercise habits… just yet!! Strength training workouts are likely the biggest bang for your money, after the initial [&hellip

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Posted on 31, March 2015

in Category Uncategorized

SALMON WITH MUSHY PEAS AND ROASTED BUTTERNUT SQUASH 0

SALMON WITH MUSHY PEAS AND ROASTED BUTTERNUT SQUASH A heart-healthy powerhouse, this recipe is packed with omega 3 fatty acids, carotenoids, magnesium, B vitamins, and is low GI…oh…and it tastes pretty delicious too! Serves 1 1 salmon fillet 160g of frozen garden peas Quarter of a large butternut squash – diced, skins left on Olive oil Low sodium salt Pepper Method: 1. Place the diced squash into a roasting tin, and drizzle with a little olive oil, a pinch of low sodium salt, and black pepper, and mix well. Roast at the top of a hot oven for about 20-25 [&hellip

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Posted on 31, March 2015

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When to exercise post-delivery? 0

When can I start exercising post-delivery? So, many mums ask me this in my pre natal Pilates classes and the truth is there is no right answer. I am sorry I can’t make it black and white for you but that’s the way it is I am afraid. With every woman being very different and experiencing pregnancy differently makes how you exercise during your pregnancy very specific to each woman. Where some women feel sick in their first trimester, some may feel sick throughout which may make wanting to exercise a challenge. Some may experience pelvic pain and others have [&hellip

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Posted on 20, February 2015

in Category Uncategorized

Squatting for Life, Labour and Post delivery 0

Squatting for life, labour and post delivery So, one of the biggest things I can share with any pre or post natal woman is the importance of the squat for functional movement in daily life but even more useful in labour and then when your baby has arrived. I have always remained fit throughout my pregnancy,  by swimming,  cycling, teaching  body balance but most importantly I did some strength training twice a week (that’s all I felt I could fit in as I was still working plus I needed to listen to my body and this is what I could [&hellip

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Posted on 7, July 2014

in Category Exercises, News

10min Arm Toning Workout 0

  Lateral Raises   Start standing with feet hip width apart Holding your resistance weights in both hands Raise arms to the height of your shoulders and slowly lower back down to sides   Repeat X 15 reps Upright rows Start standing holding both weights in hands with palms facing your body (knuckles forward) Slowly raise elbows high to about ear height Keep the weights close to each other Hands should stop under chin Slowly lower back down Repeat X 15 reps   Shoulder press Start standing with feet hip width apart Holding weights in both hands at shoulder height [&hellip

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Posted on 23, April 2014

in Category Uncategorized

Banana, Nut and Seed Flapjacks 0

Banana, Nut and Seed Flapjacks   Makes 8 large bars – 3 over ripe bananas – 1 cup of oats – 1 cup of raisins – 2/3 of a cup of almonds – 1/2 a cup of flaxseeds – 1/2 a cup of pumpkin seeds – 1/4 of a cup of sunflower seeds – 5 tablespoons of date syrup/agave nectar or honey will also do – 2 tablespoons of almond butter (I used meridian) – 2 teaspoons of cinnamon   Method Start by preheating the oven to 190C. Then pour all the dry ingredients into a mixing bowl. Next place [&hellip

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Posted on 22, April 2014

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3 Exercises to help restore your core after birth 0

3 EXERCISES TO HELP REPAIR YOUR CORE STRENGTH POST DELIVERY (these exercises are designed for the non c-section women) Single leg lifts Start with both feet on the floor in an imprint (back to flo0r) connection. Slowly engage pelvic floor and transverse abdominus (if you not sure about this please check out my booklet on sale for £2.99 for more information about how to engage pf and TVA. Then slowly breathe out and lift right leg to 90 degrees. Stop and breathe in, slowly breathe out and lower toe to tap to floor and repeat X 8 each side.     [&hellip

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Posted on 30, March 2014

in Category Exercises, Pilates Classes, Uncategorized

Creamy Leek and Almond Soup 0

Creamy Leek and Almond Soup The addition to adding the almonds helps to make this soup lovely and thick with the valuable protein and calcium – both of which are important during pregnancy. You can substitute non-milk diary and use oil instead of butter to make this diary free although the flavour and consistency is not nearly as good. Serves 4-6 Ingredients 1kg Leeks Large knob of butter 350g ground almonds 2pints Vegetable stock 2 pints Semi-skimmed milk Freshly ground black pepper Sea Salt   Method Trim ends off the leeks and rinse thoroughly and slice Heat the butter in [&hellip

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Posted on 12, February 2014

in Category Uncategorized