A Clean And Lean Pregnancy

You may have heard me mention ‘Clean and Lean‘ in a few blog posts already. That’s because I love the concept behind it.

Founded by James Duigan, Clean and Lean is all about being kind to your body and mind and sticking to natural foods and cutting out the C.R.A.P (Caffeine, Refined sugar, ¬†Alcohol and Processed foods). According to James, sticking to ‘clean’ foods that haven’t change much from their natural state like an apple or egg will make you look & feel great. Its true!
I rarely eat processed foods but when I do, God, I feel awful the next day.

James has recently brought out a fantastic book called ‘Clean & Lean Pregnancy Guide.’ It is what it says on the tin, a book that guides you through conceiving, the first, second and third trimester and post-pregnancy.

Image

There are exercises and food suggestions to follow, with lots of easy recipes that will keep you nourished throughout the day.

One of my favourite recipes has to be the Nutty Granola. Its great for emergences when I feel like something sweet and ‘carby’ and best of all it’s easy to make. I make a big batch at once then keep it in a Tupperware – it doesn’t tend to last very long though ūüėČ

To make it I simply mix gluten free oats, manuka honey, prunes and mixed chopped nuts.

Image

I then spread it on a baking and baked in the oven for 15 minutes, before getting it back out, giving it another stir and baking for another 30 minutes at 110 degrees.

Image

Try it, it’s lovely! I tend to have mine either on its own or with some Chocolate CO YO. You can’t get better than that!

The Clean and Lean Pregnancy Guide is available from www.kylebooks.com

 

 

Advertisements

Five tips to lose your post-baby weight

Last week I was flattered when MACOM, specialists in post-pregnancy compression wear asked me to provide them with five tips on how to shape up post-baby. 

Lacie is now 13 weeks and although its very rare that I have a minute to myself in the day, I have managed to fit in exercising around her naps and around our daily walks, plus I’ve also managed to get my diet back on track (well most days anyway :)).

So here are my five top tips on how to shape up post-baby. I do run online nutrition classes and I can also design personal training programmes that I can email over to you¬†so please get in touch if you need a helping hand. I know how difficult it is to get motivated when you’re tired and hormonal but please believe me just 30 minutes of walking or exercising can make such a difference to your mood and self-esteem. Enjoy my tips!

Ok my five tips are;
* Plan ahead – when baby is sleeping or your partner is home and having a cuddle, nip out to the kitchen and plan the next days meals. A few boiled eggs and some chopped fruit can be life savers when you’re hungry but haven’ got the time or hands to whip up a decent meal.¬†
* Always have breakfast. It will set you up for the day and help stabilise your energy and blood sugar levels so you aren’t starting the day hungry and therefore craving instant sugar hits throughout the day.¬†
* Drink plenty of water. Its easy to confuse hunger for thirst, and you will need extra fluid when you are tired and breast-feeding. 
* Walk. Don’t stress about getting back to the gym or exercising too soon. Walking with the pram is great exercise and will help get your baby to sleep too. Stand up tall as you walk, pull your abs in to activate your core and let the fresh air re-energise you as you take some time for yourself.
* Have protein with every meal. This will help to keep you fuller for longer and is great for helping to produce quality breast milk if you are breast-feeding. Research shows it can help with weight loss too as you will crave less junk food due to more stabile blood sugar. Think boiled eggs, nuts, beans, chicken, fish, cheese and protein powders like Sunwarrior or Be Skinny Drink Me.
Image

My 6:30am Post-baby Workout

Last night I got seven hours sleep. Yay! It felt amazing!

I’ve tried a new bed time routine, which means I split feed Lacie at 6:30pm so she’s happy to be bathed, and then watch us have dinner, then I take her upstairs around 8ish, we draw the curtains, put her in her sleeping bag¬†and then I do another short feed, where she usually falls fast asleep. We’ve been doing this little routine for a week now and she sleeps upstairs on her own until 10:30, then I wake her for a feed and we both go to bed. It seems to working really well. There’s been a few seven hour nights! It makes such a difference.
So after such a ‘long’ sleep, I got up at 6:30 and got a workout done. I had a good hour until she woke so I crammed in all I could whilst she slept.

I warmed up with 60 seconds of;
Glute bridges
Prisioner squats
Resistance band back pulls
Then
Disco lunges.

I repeated this circuit three times.

I then did 2 minutes of step ups on my powerbag  to get my heart rate up followed by 60 seconds of
Light kettlebell swings
Followed by
Tricep dips.
Again I repeated this three times, followed by another burst of step ups on my powerbag.

pt oic

I finished with
* Tabata goblet squats with my powerbag
* a 30 second plank with my knees on the floor
* Tabata Powerbag thrusters
And lastly
* 60 seconds of tube walking with my feet internally rotated.
Phew!

Screen Shot 2014-04-24 at 13.04.52

It felt good to get my workout done then run upstairs pop my head over her crib and get the biggest morning smile in the world! I love it when she wakes up so happy, it makes my day!

sleeping

 

How to get a flat tummy after giving birth

The fifty dollar question after being pregnant for nine months is ‘Will I ever have a flat stomach again?’
I questioned it more then once, especially in the later states of my pregnancy, it just felt so out of reach. But by the way, it’s not!

Just 12 weeks after giving birth to my beautiful baby girl, I’m back to flat and although I don’t have a raging six pack (not that I want one), I can see some muscle tone shining through. I’m happy with that, as it still looks feminine but also looks like you work out and look after yourself too.

postbaby 1 week Рone week after birth

 post baby Р11 weeks later.

So how did I achieve this? Well for one I certainly haven’t been in the gym for hours on end. In fact I’ve been to the gym once since Lacie. I’ve been doing home workouts and lots of walking instead. This means I don’t have to leave Lacie and we still spend quality time together.

I’ve also be wearing a corset and compression gear a few hours a day to help my tummy muscles knit back together and help gently push my uterus back in. I started with the Gowri wrap, which I wore just a few days after the birth, then tightened as my stomach shrunk and I also wore MACOM, compression gear that is designed to¬†provide the comfort and support needed to restore the abdomen‚Äôs natural shape. Basically by compressing the stomach, your muscles will ¬†join together more easily, allowing for your natural shape to be regained at much faster than without it.

Screen Shot 2014-04-24 at 13.33.44

I think breast feeding also helps a great deal when it comes to losing your mummy tummy. In the early days I could feel my uterus contracting as I fed Lacie. It was a really weird sensation and according to experts breast feeding can burns anything from 200 to 500 additional calories a day. Last year, an epidemiological study of 36,000 Danish women also found that the more a mother breast-feeds, the less weight she retains six months after birth.

There’s a few key exercises I’ve been doing too.

The first one is the cat/cow, which releases back tension, whilst helping to suck the abs back in.

And the other is superman, which gently works your core and helps restore your balance and help work your abs again but very gently.

As I’ve got stronger, I’ve also started doing the plank but on an incline or on knees to stop putting so much pressure on my abs. When doing a plank I’m really conscious of really pulling my belly Button up towards my spine as I do it, which helps activate your TVA and core whilst sucking all the muscles up rather than letting them all hang down.

If you need a hand with your Mummy Tummy, please don’t hesitate to get in contact. I have a list of goods that can help flatten your tum, whilst making you feel good and I can design personal workout programmes that you can fit in around the baby and do in your living room. My email address is miller82uk@yahoo.co.uk.

http://www.macom-medical.com/post-natal/post-natal

 

Baby-friendly Holidays

I can’t believe that in less than six weeks, we’ll be jetting off on our first holiday. It wasn’t our usual spur of the ‘Lets’s book a holiday’ moment, instead me and my husband had to do quite a lot of research as it’s not just us anymore.

So, after lots of research, we decided to go back to a Kempinski hotel. We went to one back in October for our Babymoon and it was just amazing, so it was a no-brainer to look at other sites the chain had to offer. We agreed on Marbella. Not only is it a two and a half hour plane journey away, the hotel is baby friendly and the weather in May shouldn’t be too hot. We also felt that Spain isn’t too far away from home plus the hotel has private doctors on call¬†should we need anything,¬†a kids club (although Lacie will be too young), a gym for me and my hubby and also some lovely grounds that we can enjoy with Lacie, She loves walking with us in the Baby Bjorn One carrier.

Screen Shot 2014-04-12 at 20.04.34

So now the holiday is all booked, I have the joy of thinking about what I need to pack for the three of us. I’ve never been on holiday with a new born before. So far my list is;
Nappies
Nappy bags
Nappy cream, moisturiser etc
Summer dresses
Cardigans
Baby grows
Bed sheets
Buggy
Car seat for taxi ride
Sun cream
Socks
Swimming costume
Towels
Sleeping Gro Bag
Sterilising stuff for dummy
Toys (rattle etc), comforter

I think that’s it for the moment‚ĶI will keep adding to my list though as I’m sure there’s something I’ve forgotten‚Ķ..

How to fight the Rotavirus

When Lacie had her eight week jabs, she also was immunised against Rotavirus.

The immunisation is an oral vaccination and basically protects them from a highly infectious stomach bug that can cause an unpleasant bout of diarrhoea, sometimes with vomiting, tummy ache and fever.¬†The problem is, they obviously give her a small dose of the virus, so it’s vital that for the next three weeks, me and mark wash our hands after every nappy change and don’t suck her dummy when it needs carrying or cleaning.¬†Basically because the vaccine is given to your baby by mouth, it‚Äôs possible that the virus in the vaccine will pass through your baby‚Äôs gut and be picked up by whoever changes their nappy. It could also be on her dummy, so sterilisation is vital over the next few weeks.

Thankfully, I came across this Milton Mini Portable Soother Steriliser and it has come in really handy ever since.

Screen Shot 2014-04-02 at 21.37.29

Basically, the cleaner allows you to sterilise dummies on the go, is¬†compact and really easy to use. You¬†¬†fill to line with water, dissolve a Milton tablet, insert the sponges and pour away any excess water. You’re then ready to go and can sterilise as many dummies as you wish for 24hrs! The sterilising process takes less than 15 minutes and is made by a brand that I really trust. I never leave the house without it. I can’t tell you how many times we have dropped her dummy – or I’ve found it in my 2-year old Nephew’s mouth. Cheeky little monkey!

photo-17

http://www.milton-tm.com/en/consumer/products/mini-portable-soother-steriliser; RRP £6.99 

Burn fat and lose your mummy tummy in your living room

Just last week, I posted a cool workout that I’ve been doing at home around Lacie’s sleeps.

I always thought it would be tough working out with a baby, but it’s actually not too bad. You just have to be √ľber flexible with your time and fit them when baby is sleeping. Some days I won’t get a chance to do my circuit but I don’t stress too much, baby comes first and there’s always tomorrow. If I haven’t had a chance then there’s going to be a genuine reason. I don’t like not sticking to my plans!

When planning my workouts I’ve found¬†these¬†top tips from Chrissi Delapperal, Virgin Active Personal Training Manager and Mum of One very useful.¬†It certainly helps me to fit exercise in when I can around Lacie.

1. Treat your house as your multi-level gym, and combine everyday tasks with a workout. For example, when you’re vacuum cleaning you could lunge instead of walk, and when wiping coving you could incorporate squats

2. Be imaginative and turn your favourite TV program into a workout. For example, every time a favourite character appears or a certain word is said, challenge yourself to do ten tricep dips on the sofa

3. Train your core muscles by balancing on one foot, or on a swiss ball, whilst teeth brushing, ironing, cooking or on the phone

I’ve also found that walking with a baby carrier is a great workout. Lacie loves being this close to me and carrying all her weight¬†really gets your heart rate up, and I also have to really use my¬†core muscles to help with my¬†balance and posture. The only thing is, that having all that weight at the front of your body can make you feel like you are leaning forwards, so make sure you suck your belly button in as you walk and stand up straight like you have a piece of string attached to the top of your head and someone is pulling you up.

One of my favourite carriers so far is the Baby Bjorn One. I can use it for Lacie as a newborn (at least 3.5kg and 53cm) and until she is approximately 3 years old (max. 15kg or 100cm). When she is older I can carry her on my back too, which is perfect for weekend walks with my husband, one of our favourite past-times.

This is me on Mother’s Day, we walked for around two hours and Lacie slept the whole way. She really does love being in the fresh air. She definitely takes after me!

photo-16

 

http://www.babybjorn.co.uk/products/baby-carriers/one/baby-carrier-one/; RRP: £119.99