Most new moms want to know exactly how to lose the postpartum weight, even while they are still pregnant. I have all my best tips as a Pre/Post Natal Fitness Specialist, Nutrition Coach and mom of 4 boys. These are all the tricks that worked for me to lose the postpartum weight safely, without losing milk supply.
Pregnancy is a demanding time on a woman’s body, and dietetic counselling is a cornerstone of both pre-natal and post-natal care Read More...
What exactly is the pelvic floor? Think of it as a network of fascia, ligaments, and muscles stretching across the base of your pelvis.
You could have a Pelvic Instability. This can be avoided and also addressed with specific pregnancy and post natal exercises. You do not need to be suffering from this condition during your pregnancy. It is avoidable! What is Pelvic Instability? Also known as SPD (symphysis pubic dysfunction), pelvic girdle pain, diastasis symphysis pain Pelvis instability can be extremely painful or just mildly frustrating. It happens more commonly during pregnancy and post pregnancy due to the pregnancy hormones Progesterone and Relaxin. These 2 hormones soften and loosen ligaments. This loosening of the ligaments needs to happen during pregnancy so you can give birth as it widens your hips. This is how the problems arise. You have 2 joints in your pelvis. The Sacroiliac Joint in the centre of your pelvis and at the bottom of the pelvis is your Symphysis Pubis Joint. Muscles and Ligaments cross these joints. Your pregnancy hormones cause the ligaments to loosen which makes them longer and weaker it also make the joints become unstable in your pelvis. A small amount of movement is ok but too much movement causes increased pelvis instability which then leads to aches and pain. Instability in the sacroiliac joint or the symphysis pubic joint can cause either SPD, sciatic pain or both. You can feel a number of pains and symptoms associated with Pelvis Instability:- • Pain at the symphsis pubis joint- can feel like a hot poker type of pain • Pain in the groin which radiates into your adductors (inner thigh muscles) • Pain whilst walking and you can start to waddle during your 2nd Tri-mester • Increased pain standing on one leg • Pain and aches around your hip and lower back Is this Avoidable and how can I avoid this? With corrective exercise and good pregnancy posture you can help minimize pelvic instability. Increased Pelvic instability is caused by weaknesses in your gluteus maximus and gluteus medius muscles; these are your hip stabilizing muscles. Many women suffer from weak ‘glute’ muscles as we just don’t use them! We sit down on them for long periods, have poor posture and adopt standing and seated positions along with carrying young children incorrectly which all increase muscle imbalances! If you can increase the strength in these 2 muscle groups it will reduce the chances of developing lower back and hip pains associated with pelvic instabilities during your pregnancy and beyond. Strengthening the muscles at any stage during your pregnancy will be of great benefit. These exercises should also be performed post pregnancy to avoid pelvic instability post birth. I advise and program the corrective exercises you should be doing during your pregnancy and beyond in the on-line Pregnancy and Post Natal exercise programs that I sell on-line at http://pregnancyexercise.co.nz Here are a some examples of exercises and stretches you need to do to reduce and prevent hip and lower back pain and discomfort:- Stretch: I.T Band(illiotibial band)/ T.F.L (Tensor fasciae latae)/Quadriceps- These muscle groups are normally dominant and need to be stretched prior to strengthening the gluteus medius muscle to increase activation in the weakened muscle: Side Lying leg lift: Strengthens Gluteus Medius performed properly this is a great exercise. It is important that you feel the correct muscle engage and you don’t dominate the exercise using your quadriceps muscles (thigh muscles) Keep your pelvis vertival, avoid leaning back, try to keep your body straight. Take the leg back slightly placing your hand on the muscle you are trying to activate (gluteus medius). Do 2-3 sets of 8-10 lifts Ballerina’s: Exercise to increase functional hip stability, increases gluteus medius and gluteus maximus strength. This is an advanced exercise and not done during the first stages of re-hab Swiss ball glute Bridge: Increases glute strength do this during your 1st and 2nd Tri-mesters you should not feel this exercise in your lower back . Concentrate on pushing through your heels to engage your muscles correctly. Aim to do 2-3 sets of 10 reps I have a full program guide and exercise description of these exercises and many more on my face book page:Pregnancy Exercise and all these exercises are included in the Pregnancy Exercise Programs available at http://pregnancyexercise.co.nz Poor Gluteus medius activation If you have pain then you need to avoid lunges and walking until you have good muscle activation and hip control or avoid these exercises until post pregnancy. You still need to do the hip stabilizing exercises post birth before a walking program commences. Exercise you can still do and enjoy with pelvic instability and discomfort that will not increase pain are cycling and swimming and you can do re-habilitation exercises 3-5 times a week along with a specific pregnancy or post natal exercise program Positions that should be avoided:- • Sitting with crossed legs-this increases a muscle imbalance and a weakness in the gluteus medius muscle • Standing on one hip- again increases hip separation • Carrying young children on one hip-as above-try to carry in the centre of your body and if you have to carry on one hip try to make sure that your hip bones are level • Sleeping with no pillow support in-between your knees -read my article on sleeping positions during pregnancy for the best sleeping position to avoid hip instability: http://pregnancyexercise.co.nz/information/pregnancy/better-sleeping-positions-for-pregnancy Purchase a Pre & Post Natal Exclusive Video Link For Just $9.99nz A 20min exercise video that shows you the exercise program you need to follow to reducle lower back and hip pain pre and post pregnancy: http://pregnancyexercise.co.nz/services/exercise-video-reduce-lower-back-and-hip-pain Pre and Post Pregnancy Exercise Programs are also available to purchase from my website. If you have any questions about this article please comment or Post on facebook:http://www.facebook.com/pregnancyexercise Visit my website; http://pregnancyexercise.co.nz Email:[email protected] 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.
If you want to prevent Diastasis Recti during your pregnancy or heal your abdominal muscles separation post birth then there are certain Pilates and Yoga exercises that you need to avoid.
Hey mums, why is pre and post natal anxiety, something that we don't talk about? It's so common, & we should be chatting to other mums about it so we can help each other out. This is Sarah's story, a mum of 2 boys, and her struggle with this, and how she overcame it.
Perelel is the first OBGYN-founded prenatal vitamin company. Learn more about how the brand is reinventing pre and post-natal health.
I felt helpless about the thoughts brought on by prenatal depression. They were coming without my consent, and I wasn’t able to talk myself out of them.
Your body undergoes several changes after giving birth to a baby. Here we share some tips to tighten belly skin after pregnancy that you might find helpful.
Welcome to a transformative journey where two hearts beat in unison, where life blooms within, and every breath weaves a bond stronger than words. As you embark on this magical path of motherhood, it’s essential to nurture not just the life growing inside you but also yourself. This is where prenatal yoga – an ancient […]
The preconception time frame is incredibly exciting. During this time, which is typically defined as the 3-6 months prior to conceiving (though I believe focusing on preconception health can never start too early!) you have the opportunity to support egg quality and reproductive health, build nutrient stores, and prepare your body for pregnancy and baby. Creating a nourishing and healthy foundation prior to conception is important to consider if you’re hoping for a healthy baby and pregnancy, but for reasons even beyond that, as we know that what happens before and during pregnancy can influence the long-term health of your future child! Preparing for a baby can bring forth many emotions, from excitement to overwhelm. There are so many factors to consider when it comes to nutrition and lifestyle, and supporting preconception health, that it may seem difficult to know where you should focus your attention! Although there are many factors to consider, I wanted to provide you with information about how collagen may support you on your preconception journey, as it’s one of the nutritional topics I feel doesn’t get enough attention! Let’s dive in. What is collagen? Collagen is the most abundant protein in the human body, providing structure to connective tissue and supporting the health of skin, ligaments, tendons, and bones. As you may have guessed, collagen is pretty important for human health! If we are thinking about ways to prepare our bodies for future pregnancy, dietary collagen consumption is something to consider. Collagen is naturally found in foods including bone-in, skin on animal proteins and bone broth. Another option to obtain collagen is through a collagen supplement such as Svete which contains 11 grams of hydrolyzed multi-collagen per serving, including type I, II, III, V, and X collagen derived from grass-fed beef, wild-caught Alaskan pollock , chicken bone broth and eggshell membranes. As always, please consult with your doctor prior to starting any new supplements! How collagen can support preconception healthIf you’re interested in learning more about how collagen can support preconception health, keepreading! As discussed above, collagen is supportive of connective tissue and structural health which is important for skin stretching and elasticity, and preparing the body for the growth of your future baby. In other words, collagen is important for supporting structural health and connective tissue in both mom and baby. Collagen is composed of glycine, an important amino acid for pregnancy, particularly latepregnancy. Glycine is considered a “conditionally essential” amino acid, meaning it’s considered “essential” under certain circumstances. During pregnancy, glycine needs go up as the developing baby has an increased requirement for glycine, so it’s important to consider ways you are getting this important amino acid in your diet even prior to pregnancy. In addition to the above factors, collagen also supports hormone health given it contains glycine. While glycine is important for pregnancy, it’s also important for hormone health as it's involved in detoxification, glutathione production (the body’s master antioxidant!), and methylation, each of which are important for fertility and healthy hormones. Thus, collagen is something to consider when aiming to support hormone health preconception! The key takeawayMany factors can have a powerful influence on preconception health, including a whole foods-based eating pattern, movement, and stress reduction to name a few. Collagen is a type of amino acid that’s vital to human health, and is especially important in supporting the health of mom and her future baby. Although a collagen supplement such as Svete can be a convenient and easy way to get more collagen in your diet during the preconception timeframe, always consult your doctor to determine if it’s right for you! Are you looking for personalized support on your journey to baby? I created the Nutritionally Right Baby Program to serve as your guiding light, so you can confidently nourish your body on your journey to motherhood. I’d love to connect and discuss how I can support you on your journey! You can learn more about my Nutritionally Right Baby Program here, and book a no-cost, no-obligation, no-pressure phone call for us to learn if we're a good fit to work together.
Prenatal & Postnatal Nutrition Gift Bundle
Beachbody's best pregnancy workouts are Pre & Post Natal Barre Blend. The 20 workouts include 20+ low-impact, pilates, bare, and strength.
Frida Mom has sought to depict pre and post natal care accurately, only to be met with censorship. Now Ava Akira is showing customers how to use the products.
This one is for the mamas-to-be! Are you at risk for diastasis recti? If your abdominal muscles are something you’re worried about during pregnancy, then hear me out. Studies show that diastasis recti affects almost half of all pregnant women. So, if you find yourself concerned about this condition, you are definitely not alone. Simply put, diastasis recti is the separation of abdominal muscles during and after pregnancy. Though it isn’t always avoidable, I’ve put together a list of tips to help you prevent diastasis recti. And even better, these are all things that you can easily incorporate into your busy schedule. We know that diastasis recti can lead to self-confidence issues, lower back pain, pelvic floor pain, and even incontinence. I work with so many women who just want to start their journey as a new mom feeling as good as possible, and if you’re looking for ways to holistically prevent abdominal separation, this is the blog for you. Here are seven of my favorite, simple ways to prevent diastasis recti: 1. Wear a Supportive Belly Band Your body is carrying a whole new load, going through massive changes, and experiencing new pressures, especially in your abdomen! Using a pregnancy support band can help to take some of the strain off your abdomen and may help to prevent or reduce diastasis recti. Belly bands like this one will help support your muscles and are an easy way to prevent diastasis recti throughout your pregnancy. 2. Lift Heavy Objects Slowly I know you’re strong mama, but even so, proper lifting techniques are really important, especially during pregnancy. Your body is changing rapidly and it's important to give your abdominals the consideration they deserve. Lift heavy objects (including children) slowly and smoothly to avoid sudden strains on your muscles. In your day-to-day life, when lifting anything heavier than 10 pounds, focus on engaging your leg muscles rather than your abs. Lift slowly and smoothly to avoid sudden strains on your abdominal muscles as these can lead to increased risk for diastasis recti. 3. Stay Active and Add Strength Training There are so many benefits to exercising regularly during pregnancy, and the prevention of diastasis recti is just another one of the reasons to keep up with your routine. It’s important that when you exercise, you pay attention to your abdomen. Make sure to engage your core in all of your workouts. Regular walks, prenatal yoga, swimming, and weight lifting are all excellent ways to keep moving and protect your abdomen. Avoid crunches or deep twist exercises and instead focus on moves that work your whole core, like Pilates or yoga. As always during pregnancy, if something feels too uncomfortable or painful, stop the movement. When I’m working with clients, I let them in on a little secret: weight lifting is an excellent way to stay fit during pregnancy. Strength training regularly with weights can help you balance out the hormonal and ligament changes affecting your body during pregnancy. Recent studies show that women who remained active throughout their pregnancies had shorter labors, fewer complications, and healthier babies. I can help you with pregnancy-safe workouts to keep you fit and healthy while protecting your most precious cargo. Try the BodyByBree Pregnancy Program to learn how to engage your muscles and do pregnancy safe workouts that won’t put an extra strain on your abdomen. It progresses with you through your pregnancy so the exercises you are doing are safe for your stage of pregnancy and help prepare your body for birth the closer you get to your delivery date. 4. Focus on Your Breath When you hold your breath during exercise, unnecessary pressure is put on the abdominal muscles which may lead to an increased risk of muscle separation. Breathe deeply and evenly, especially when working out. Remember to exhale as you lift weights or move through each yoga pose. Focusing on your breath and breathing deeply throughout your pregnancy has massive benefits for both your labor and your postpartum recovery. To learn how to do roper 360 or TVA breathing, watch my YouTube tutorial here: 5. Sleep on Your Side During Pregnancy This one is my favorite tip because it’s just so easy! The hours you spend sleeping are a great opportunity to take the pressure off your abdomen and heal those muscles. Side sleeping is recommended during pregnancy for a variety of reasons, but it also helps to prevent diastasis recti. Try sleeping on your side with a pillow behind your back for support. Sleeping on your side can also help to improve circulation and reduce the risk of swelling. You’ll feel more comfortable and be on your way to preventing diastasis recti. 6. Avoid Constipation Healthy food options keep your system regular and your tummy happy! Eating well throughout pregnancy is not only important for both you and baby, but it also helps to prevent long-term discomfort or conditions like diastasis recti. I can help you meet your nutritional goals and develop intuitive eating habits. Constipation happens to many pregnant people, but it doesn't have to be a part of your pregnancy journey. Stay hydrated and eat a high-fiber diet to keep constipation at bay. Preventing constipation is super important as it can cause bulging and pressure on the abdominal wall during pregnancy. If necessary, consult your doctor about stool softener options. 7. Practice Good Posture In this prenatal world of new aches and pains, good posture will make your pregnancy journey more comfortable, but it can also help prevent diastasis recti. Standing and sitting up straight helps to prevent back pain and also takes the pressure off your abdominal muscles. Stretch breaks throughout the day can be helpful if you find yourself slouching. Remember Listen to your body! During pregnancy, this becomes even more important. Caring for your changing body is the best way to ensure you will be ready to care for your new baby. I’m here to help with holistic lifestyle changes that can help prevent diastasis recti and prepare for motherhood with nutritional plans, fitness regimens, and more. If you have any concerns about preventing diastasis recti or other pregnancy-related issues, be sure to consult your doctor or midwife. Download our FREE Postpartum Core Repair Guide for more information about healing after pregnancy. If you are interested in safe, specialized training for women, visit our programs page. Bree is a certified personal trainer and pre- and postnatal specialist as well as certified in nutrition, mindfulness and meditation, and behavioral change coaching. The BodyByBree Pregnancy Training Programs are designed to support holistic health for women by teaching safe and sustainable habits in movement, nutrition, and mindset that give you the tools to enjoy a lifetime of health.
If you want to avoid tearing during childbirth, there are a couple of things you can do during your pregnancy to help you out.
If you want to prevent Diastasis Recti during your pregnancy or heal your abdominal muscles separation post birth then there are certain Pilates and Yoga exercises that you need to avoid.
This one is for the mamas-to-be! Are you at risk for diastasis recti? If your abdominal muscles are something you’re worried about during pregnancy, then hear me out. Studies show that diastasis recti affects almost half of all pregnant women. So, if you find yourself concerned about this condition, you are definitely not alone. Simply put, diastasis recti is the separation of abdominal muscles during and after pregnancy. Though it isn’t always avoidable, I’ve put together a list of tips to help you prevent diastasis recti. And even better, these are all things that you can easily incorporate into your busy schedule. We know that diastasis recti can lead to self-confidence issues, lower back pain, pelvic floor pain, and even incontinence. I work with so many women who just want to start their journey as a new mom feeling as good as possible, and if you’re looking for ways to holistically prevent abdominal separation, this is the blog for you. Here are seven of my favorite, simple ways to prevent diastasis recti: 1. Wear a Supportive Belly Band Your body is carrying a whole new load, going through massive changes, and experiencing new pressures, especially in your abdomen! Using a pregnancy support band can help to take some of the strain off your abdomen and may help to prevent or reduce diastasis recti. Belly bands like this one will help support your muscles and are an easy way to prevent diastasis recti throughout your pregnancy. 2. Lift Heavy Objects Slowly I know you’re strong mama, but even so, proper lifting techniques are really important, especially during pregnancy. Your body is changing rapidly and it's important to give your abdominals the consideration they deserve. Lift heavy objects (including children) slowly and smoothly to avoid sudden strains on your muscles. In your day-to-day life, when lifting anything heavier than 10 pounds, focus on engaging your leg muscles rather than your abs. Lift slowly and smoothly to avoid sudden strains on your abdominal muscles as these can lead to increased risk for diastasis recti. 3. Stay Active and Add Strength Training There are so many benefits to exercising regularly during pregnancy, and the prevention of diastasis recti is just another one of the reasons to keep up with your routine. It’s important that when you exercise, you pay attention to your abdomen. Make sure to engage your core in all of your workouts. Regular walks, prenatal yoga, swimming, and weight lifting are all excellent ways to keep moving and protect your abdomen. Avoid crunches or deep twist exercises and instead focus on moves that work your whole core, like Pilates or yoga. As always during pregnancy, if something feels too uncomfortable or painful, stop the movement. When I’m working with clients, I let them in on a little secret: weight lifting is an excellent way to stay fit during pregnancy. Strength training regularly with weights can help you balance out the hormonal and ligament changes affecting your body during pregnancy. Recent studies show that women who remained active throughout their pregnancies had shorter labors, fewer complications, and healthier babies. I can help you with pregnancy-safe workouts to keep you fit and healthy while protecting your most precious cargo. Try the BodyByBree Pregnancy Program to learn how to engage your muscles and do pregnancy safe workouts that won’t put an extra strain on your abdomen. It progresses with you through your pregnancy so the exercises you are doing are safe for your stage of pregnancy and help prepare your body for birth the closer you get to your delivery date. 4. Focus on Your Breath When you hold your breath during exercise, unnecessary pressure is put on the abdominal muscles which may lead to an increased risk of muscle separation. Breathe deeply and evenly, especially when working out. Remember to exhale as you lift weights or move through each yoga pose. Focusing on your breath and breathing deeply throughout your pregnancy has massive benefits for both your labor and your postpartum recovery. To learn how to do roper 360 or TVA breathing, watch my YouTube tutorial here: 5. Sleep on Your Side During Pregnancy This one is my favorite tip because it’s just so easy! The hours you spend sleeping are a great opportunity to take the pressure off your abdomen and heal those muscles. Side sleeping is recommended during pregnancy for a variety of reasons, but it also helps to prevent diastasis recti. Try sleeping on your side with a pillow behind your back for support. Sleeping on your side can also help to improve circulation and reduce the risk of swelling. You’ll feel more comfortable and be on your way to preventing diastasis recti. 6. Avoid Constipation Healthy food options keep your system regular and your tummy happy! Eating well throughout pregnancy is not only important for both you and baby, but it also helps to prevent long-term discomfort or conditions like diastasis recti. I can help you meet your nutritional goals and develop intuitive eating habits. Constipation happens to many pregnant people, but it doesn't have to be a part of your pregnancy journey. Stay hydrated and eat a high-fiber diet to keep constipation at bay. Preventing constipation is super important as it can cause bulging and pressure on the abdominal wall during pregnancy. If necessary, consult your doctor about stool softener options. 7. Practice Good Posture In this prenatal world of new aches and pains, good posture will make your pregnancy journey more comfortable, but it can also help prevent diastasis recti. Standing and sitting up straight helps to prevent back pain and also takes the pressure off your abdominal muscles. Stretch breaks throughout the day can be helpful if you find yourself slouching. Remember Listen to your body! During pregnancy, this becomes even more important. Caring for your changing body is the best way to ensure you will be ready to care for your new baby. I’m here to help with holistic lifestyle changes that can help prevent diastasis recti and prepare for motherhood with nutritional plans, fitness regimens, and more. If you have any concerns about preventing diastasis recti or other pregnancy-related issues, be sure to consult your doctor or midwife. Download our FREE Postpartum Core Repair Guide for more information about healing after pregnancy. If you are interested in safe, specialized training for women, visit our programs page. Bree is a certified personal trainer and pre- and postnatal specialist as well as certified in nutrition, mindfulness and meditation, and behavioral change coaching. The BodyByBree Pregnancy Training Programs are designed to support holistic health for women by teaching safe and sustainable habits in movement, nutrition, and mindset that give you the tools to enjoy a lifetime of health.
Yoga is a popular mind-body medicine frequently recommended to pregnant women. Gaps remain in our understanding of the core components of effective pregnancy yoga programmes. This systematic review and meta-analysis examined the characteristics and effectiveness ...
Core breath will improve your core function during and after pregnancy. Breathe your way to a better core with leading trainer Dahlas Fletcher
If you're ready to break the cycle of bad parenting and give your kids the best possible start in life, this article is a must-read.
I was eighteen weeks into my pregnancy when my doctor told me my baby might not make it. She labeled me high risk, and sent me home with one directive: Lie down and wait. That was it. She offered no other advice. I left her office with one goal: Keep this baby alive. As the weeks passed, my child continued to thrive. Me? Not so much. I spent five months in bed, every day falling deeper and deeper into darkness. It wasn’t until years later that I came upon the term “antepartum” or “prenatal” dep
Know what is Postpartum depression (PPD), its symptoms, causes of PPD, diagnosis and treatment and tips to cope with postpartum depression.
Can I be honest for a moment? This post is for all you ladies who are thinking about becoming pregnant, are currently pregnant, just had a baby last week,
Breastfeeding has benefits for baby and mother alike. Our registered nutritionist looks at the advantages of breastfeeding, as well as options for those who aren't able to
Study ANTEROLATER ABDOMINAL WALL AND GROIN Flashcards at ProProfs - Muscles!
Introducing NatalStrength® – The Definitive Guide To A Safe Return To Strength Training Post Birth! This offering from Burrell Education in collaboration with Richard Scrivener (Strength and Conditioning Coach and Global Educator) and Vivienne Rounsley (Pre/Post Natal Fitness Specialist and CrossFit Coach). NatalStrength® is the perfect addition to your foundation Post Natal Exercise/Movement education for […]
V SHAPED ORTHOPEDIC MATERNITY/PREGNANCY BODY SUPPORT NURSING PILLOWCASE Outer Material: PolyCotton Size (Approx): Outer Leg Length; 24" (60cm) each side, Inner Leg Length;13" (33cm) each side, Thickness; 8" (20cm) Please Kindly note that due to the light and screen difference, the item's color may be slightly different from the pictures. Dispatch Orders are normally dispatched within 24 hours of payment receipt. however orders received after 3PM Friday, Saturday, Sunday or bank holiday are processed on next working day. Exchange Policy We are happy to exchange or return the product within 14 days of delivery, the product must be in its original packing and in resalable condition, buyer pays the return postage
Are you confused about the claims you might hear, that exercise during pregnancy could be harmful to your unborn baby? Or that it will affect your milk supply while breastfeeding? Or that eating pineapple will bring on early labour ? Do you want to know what is fact or fiction ? Research has proven that…
Pregnancy, antenatal care, WHO recommendations on antenatal care, quality antenatal care
You can join any of my online courses below. They are 100% online and complimentary. Why? Quite simply, I love sharing helpful tips and resources with other
An amazing collection of quick and effective flat ab workout videos perfect for busy moms | Lose your post-baby belly pooch | Post-natal ab workouts | simply-well-balanced.com
