Getting ready for baby number two 

Just a quick progress photo for week 18. I’ve definitely had a few heavy days this week and training hasn’t been so energetic but nows the time to listen to my body. I must admit, I’ve felt a bit flat training wise this week, so not much to report on it really. I’m still following Gideon’s plan from KX Life but listening to my body more this week; If I need longer rest periods or to lower the weight, so be it. I’m in the gym and to me that’s all that matters and I’m happy to still be training & enjoying it.

In between training, eating, sleeping, working & being mummy, I’ve also been trying to work out in my head how to get organised for bubba number two. I’m definitely not sending Lacie to nursery any earlier than I need too, I simply just love being with her, and this is time I’m never going to get back!

That being said, I will have both of them at home with me for eight or nine months, and I’m fully aware that there’s going to be hard days, especially when I’m tired, bubba is having a clingy day (I remember them well) and Lacie wants to play and have fun.

So what’s my plan?

1st things first is; Breast feeding
I will definitely breast feed bubba all the time mark, my husband, is on Paternity leave. After that, I plan to go to bottles. I just can’t see how I’m going to be able to be at home on my own with both of them and be feeding a baby. LaCie would feed for up to 45 minutes at a time and I’m not sure how this is going to work with Lacie needing my attention as well.

So I’ve got myself organised & got a Tommee Tippee steriliser (in black to match the kitchen) and some of their Closer to Nature Advanced Comfort Bottles. Giving a bottle to a newborn is alien to me (I fed Lacie for 9 months) so I wanted to find some that made it easy to latch on to, were BPA Free and stopped air bubbles during feeding, which may lead to colic and digestion issues. I’m sure they will be absolutely fine with the bottle, millions of babies do it, but I want feeding to be as stress-free as possible so I still have the nice time that I had with Lacie. I also like these bottles because of the soft, natural-feel silicone teat. This should make it easier to switch between the breast and bottle.

Workouts
I’m lucky that Lacie sleeps in until 8ish, which allows me to go down to my home gym & get an hours workout in before she wakes. I hope bubba will do the same, so I’ve got a Tommee Tippee Digital Video monitor, which will allow me to keep a close eye on the baby whilst I workout. The monitor still has great reception in my gym, thanks to the 300m range & it has a two-way talk button option that allows me to talk to the bubba if he/she needs comforting or just needs to hear my voice as I make my way up to their room. I know this all sounds very far fetched as I just don’t know what type of baby and sleeper it’s going to be, but having a plan in my head about how I’m going to get back in shape makes me feel in control just a little. Lacie used to come into the gym with me when she was a baby so if that’s what happens with this one then that’s fine, but I will hopefully get it in to the same routine as I’ve got Lacie into. It took lots of patience, but we got there.

The monitor also comes with a temperature room display, remote nightlight and a detachable sensor pad that fits under your baby’s mattress and sounds an alarm if no movement is detected after 20 seconds.

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Prams? 
So my My next thing to thing about is a pram/buggy board/double buggy, so if anyone has any suggestions of how to get out and about with two, please send your suggestions. Lacie will be two-and-a-half once bubba is here and although she likes walking – she can’t quite manage the walk into town, an hours class, or whatever activity we are doing that day, and then a walk back! Help!!!

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A little workout for you to try
To finish off, here’s a quick 12-minute circuit that I tagged onto the end of my workout today. Was great fun and got my heart-rate up nicely….
* 45 seconds kettlebell swings
* 15 seconds rest
* 45 seconds Squat to front kick
* 15 seconds rest
* 45 seconds side plank – right side
* 15 seconds rest
* 45 seconds side plank – left side
* 15 seconds rest
Repeat three times through as a continuous circuit.

As always don’t forget to check with your mid-wife and GP when exercising when pregnant – and listen to your body!!!!

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Pregnancy fitness: 3rd trimester cardio

Even though you probably felt a bit like superwomen in your second trimester, you now may find yourself waking up slightly tried and losing energy as the day goes on. I know I certainly did. You’re also find that moving around isn’t as easy as it was and everything takes that little bit longer. The reason for this is that you’re baby is probably around 14 inches now (in your seventh month) and weighing around two to four pounds. Your breasts will also be around two pounds heavier and your uterus will be putting pressure on all your internal organs, including your diaphragm and lungs, causing shortness of breath. My bump really popped out at this stage and I felt HUGE! Staying active is vital though. I really noticed the difference at pregnancy groups – some of my in-active friends had constant back pains, found it difficult to walk for too long and even sit of too long. I didn’t really have any of this – and I certainly put it down to staying active as much as possible! 

Things to remember
During your third trimester your mobility may be limited, thanks to your growing bump and possibly water retention, and there’s no doubt that you will fatigue more easily. With that in mind, you can still safely participate in a 30-minute workout at least four days a week in order to maintain a good base of fitness and mental sanity.

One thing I would highly recommend in your third trimester is regular swimming sessions. The hardest part is probably putting on your swimsuit – but once it’s on and you’re in the water, you’re forget that you’re pregnant as the water supports your joints, provides buoyancy to your bump and supports your bodyweight. It will also keep your core temperature cool as you exercise, and work your heart as well as your arm and leg muscles.

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What stroke?
While the front crawl is still fine in your third trimester, the breaststroke will probably be most comfortable because your tummy will hang below you and the arm and leg movements are great for strengthening your back, chest, hips and bottom. It’s great for helping pregnancy posture too (you may have noticed your shoulders rounding and you get a slight hunch in your upper back). Breaststroke will stretch your chest muscles out and strengthen and shorten the back muscles that tend to overstretch during pregnancy.

Just be careful that you don’t work your legs too aggressively. Relaxin, the hormone that is will be circulating the body and working on making your joints more flexible, especially the pelvis will now be at its peak in your body, meaning you don’t have to do a lot to overstretch and cause a strain or muscle tear. Forcefully kicking your legs can strain the hip joints and ligaments because the public bone will already be starting to separate in preparation for labor. You don’t want to force the situation, which will lead to lower back, pelvis and hip pain.

How to fuel your swim
Complex carbs like wholegrains, oats, fruits and vegetables are ideal for getting your energy levels stable before and after your swim. At this stage you’ll also want to be getting sufficient calcium from calcium-rich foods like dark leafy greens, almonds and sardines – yes these are all just as good as milk!

Your pregnant body will also be leaching calcium from your bones to support the growth of your baby, so make sure you’re getting around three servings of quality calcium foods every day. Also make sure you stay well hydrated. It’s easy to forget to drink when in the pool but you can still get dehydrated, which is dangerous for you and your baby and will only add to your fatigue. Always leave a bottle of cool water at the side of the pool that you can sip from regularly, and make sure you drink a small glass before and after your session too.

Don’t forget!
As always, make sure you get the go-ahead from your doctor before you start exercising and listen to your body. If it doesn’t feel right then stop.

KX Pregnancy Programme

You’ve probably heard me talk about Gideon & KX Life a few times now. KX is the most amazing gym in Chelsea with great staff, a great atmosphere – and a great spa!
Gideon, my PT there has always been on hand to give me top-notch advice, whether it’s about pregnancy, working out post-baby and even the best formula to try when bottle feeding Lacie. He’s a walking health & fitness manual and someone I’ve trusted with my training pre and post baby.
As soon as I had Lacie and got the go ahead from the doctors to exercise again, I saw Gids straight away and have been seeing him on a monthly basis ever since. He’s given me a fantastic workout plan to follow three to four times a week, and although it’s nothing like what I was doing pre-pregnancy (we’re working up to that!) I love doing it every week and can really notice the difference with my posture, muscle-tone and weak areas like my glutes and shoulders. He’s one of the only trainers that truly listens to me and truly knows my body and A-type personality – and knows how to keep me occupied training wise. I certainly don’t want to overdo things again and get stuck in the ‘Over-Training, Let’s Abuse My Body Rut’!
Since training with Gids throughout my entire pregnancy, KX have launched a Pregnancy Support Programme, which not only looks after your nutrition and training but also physiotherapy and osteopathy; things tend to move a lot in during pregnancy due to a surge of relaxin and the extra weight your body has to handle.

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The programme took over a year to get together, as, as usual they wanted to collaborate with the best experts in the industry and provide the best information and service possible. Not only are they working with nutritionist and author of ‘The Health Delusion: How to Achieve Exceptional Health in the 21st Century,’ Glen Matten but, also Simon Rice and Boniface Verney-Carron, who can provide private spa-based physical therapy sessions.

So what type of exercises does Gideon have me doing?
A Turkish Get Up is the move that starts my programme off. This helps switch on my nervous system, switch on every single muscle in my body and helps me warm up and ease myself into my session. I’ve gone from using a 8kg Kettlebell to a 12kg and we’ve since progressed it so I do an internal and external rotation and a press in each position. It’s so challenging and I really have to connect my body to my brain during every position but I love it and once I’ve done this move a few times, I feel soooo ready to start my session!

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I’m also doing side lunges with a gliding disc to work my entire lower body, including those pesky inner thighs, back pulls with a resistance band to help pull my shoulders back (I feel so hunched over since having Lacie), lunges with a Kettlebell press for shoulder stability and a toned bottom and thighs side planks, one-legged Kettlebell deadlifts and renegade rows. Each session takes about 45 minutes, which is perfect for squeezing in the morning before Lacie wakes me up and generally keeps me busy for the rest of the day!

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I would urge anyone in the Chelsea area (or beyond) to contact KX if they are pregnant and scared to train or really want to be well looked after. Not only will you be trained in a fantastic environment but you can also indulge in the spa afterwards and have anything from a pregnancy massage to a Hydra facial. Their changing rooms are awesome too….there’s big fluffy white towels, dressing gowns, hair brushes, toothbrushes, candles and gorgeous toiletries. It makes going to the gym a real pleasure even if I do miss my little cherub….

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Newborn swimming lessons at Virgin Active

As soon as Lacie had her first set of injections we were in the pool like a shot.
I’ve never been a keen swimmer so it’s important that we get Lacie as comfortable in the water as soon as possible. It’s also important for me to learn how to confidently hold her and play with her in the water, which is why we signed up to the Ducklings Programme at Virgin Active.

The 18-week programme are primarily designed to introduce very young children to the water so I signed up straight away and got my NCT friends to sign up too. There are four of us in the class and we are all friends which is great. It’s lovely seeing them every week and Lacie gets to learn new skills with her friends which is lovely. Hopefully one day they will all go swimming together and play nicely and confidently in the water.

So far we’ve only had two lessons but I’m so much more confident with her already. We’ve been taught how to get in the water safely with a new born, how to hold them so they can swim on their front and back, and we’ve already submerged them. Lacie wasn’t bothered at all as she went under. What a proud mum!!

A few little tips I’ve learnt already is;
* To take the carseat. This means I can get Lacie changed then pop her in the car-seat as I get myself changed too.
I have the Nuna Pipa seat, which I love.  You can read my review here…..

Screen Shot 2014-05-02 at 17.37.42* I’ve also learnt to take a spare towel. One for Lacie as she gets out the pool and then one to dry her with. I didn’t do this the first time we went and had to use my towel to dry her. I recently brought this poncho, (£11.99; http://www.mothercare.com) which Lacie loves to snuggle up to as soon as she gets out the pool. It has a hood that keeps her head warm and its made with soft cotton fabric that wicks excess water and dries Lacie really quickly. 

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* Lastly I always dress Lacie in a super cool swimming costume. She looks super cute and as she’s the only girl in the class I like her to look extra girlie. I get her swimsuits from Mothercare. Here my three favourites. We will take them on our first family holiday too.

1)Whale Swimsuit; £9
I love the frill detail around the waist and neckline. The turquoise colour is just lovely too!

lacie whale

Baby K Swimsuit and Turban; £15
This cute cozy from the Baby K range has a matching turban, which is very 80’s – she hasn’t worn the turban yet but it will be great on holiday when it comes to protecting her hear from the sun.

Bbay K swim suit

Lastly this Disney Minnie Mouse Swimsuit; £9
is just adorable. I’m sure Lacie is going to be a big fan of Minnie Mouse when she’s older and I just love the frilly sleeves and waist line. It looks so sweet on.

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I tend to wear a Tankini in the pool, which is really easy to get changed in and out of but recently I came across the new Speedo Sculpture range, which smoothes and supports your body in all the right places.
I love the Crystalsun suit (£60; http://www.store.speedo.co.uk) , which gives me flattering and feminine shape, thanks to the bandeau shape neckline, which enhances my tiny bust, an the lower leg, which elongates my short body. The gentle gathers are also perfect for visually disguising any post-pregnancy lumps and bumps. Its not easy getting into the pool after you’ve had a baby, I felt very self-conscious.

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To sign up to baby swimming lessons have a chat to your nearest Virgin Active. They are super helpful and will make sure your little one goes into the right class for the age and ability level.

 

 

 

First Trimester Cardio Workout

I’ve been really lucky to be able to write some informative blogs for the children’s shop Kiddicare. I love this shop and brought most of Lacie’s baby clothing, furniture and pram from here, so its a real honour to be writing for them.
Basically all my blogs are about how to exercise safely through pregnancy. I am going to share all these blogs with you over the next few weeks so all you beautiful pregnant ladies feel confident to carry on exercising.

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My first post will cover first trimester cardio. As always feel free to drop me an email if you have any questions or would like a personalised programme.

Pregnancy fitness: 1st trimester cardio

Sometimes a good cardio workout can shake of the first trimester fatigue and sickness. Here’s how to exercise safely in those first vital three months.Since finding out they’re expecting, lots of women want to introduce a more active lifestyle to prevent too much weight gain. Gone are the days of eating for two – the reality is, whatever excess weight you put on, you will have to get off again afterwards!

The problem is some women are scared to exercise when they find out they are pregnant, but as long as you have been approved by your doctor, there’s mot much cause for concern. Studies have found that regular exercise can ease or prevent back pain and other discomforts, boost your mood and energy levels, help you sleep better, prevent excess weight gain and increase stamina and muscle strength. It may also reduce the risk of gestational diabetes and pregnancy-related high blood pressure, as well as lessen the symptoms of postpartum depression.

The thing to remember when embarking on any pregnancy exercise plan is that this ISN’T the time to lose weight, get faster or work towards new fitness milestones. This is the time to listen to your body’s cues and put your baby first.

If you are just starting to exercise, the key is to start the habit slowly – just 15 minutes per session two or three times a week. You can build up to more frequent, longer sessions, as you are able. You should warm up, exercise, and slowly cool the body down before you complete your session. Low-impact aerobic activity like walking, swimming and indoor cycling are ideal, as this is enough to improve the body’s use of oxygen, improve the supply of oxygen to the fetus, improve blood sugar control and reduce the risk of gestational diabetes, as well as boost the metabolism and improve your wellbeing and confidence.

Walking
Walking is good exercise that poses few risks. Make sure you get properly fitted shoes that provide good support and a good sports bra to cater for your growing and often sore breasts. Be conscious of the weather too, and avoid overheating by not walking long distances outside in hot or humid weather. Walking for thirty minutes every day has been shown to be enough to improve your pregnancy and is a safe and helpful exercise that can be continued throughout your second and third trimester too.

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Swimming

Many women swear by swimming and water running during throughout the entire 40 weeks of their pregnancy. This is because it provides a cardiovascular workout that stretches and tones muscles in a nearly gravity-free environment, which also minimises joint strain and balance problems. During your first trimester, swimming or water running with a floatation belt at least 20 minutes three times a week will keep you in good shape. Just make sure you take recovery breaks when you need to and monitor your exertion levels. You should be able to hold a comfortable conversation without feeling out of breath. If you can’t then slow down and drop the intensity.

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Stationary cycling and spinning
When pregnant, your balance will change very suddenly, which isn’t great if you are cycling on the road. You want to be as safe as possible during these first twelve weeks, and wobbling on an outdoor bike isn’t the way to do this. Stationary and spinning bikes offer less risk of a fall than standard bicycles and can provide excellent aerobic exercise during the first trimester of pregnancy. Cycling also reduces joint stains, and it is often an easy exercise to begin for women who are new to exercise.

Take care if doing a spinning class though. They can be much more intense than regular cycling, but safe enough as long as you maintain your balance and monitor your heart rate and body heat. As with any exercise, it is essential to stop if you begin to feel faint or dizzy and always inform your instructor before you start the class.

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This home-exercise bike from Technogym is a great starting point if you want to embark on a fitness journey without the cost of a gym membership. It has an adjustable seat and pedals and is perfect for keeping in the spare room and using in front of the TV while keeping your legs and bottom strong and toned.

New Mum home workouts. How to shape up after a baby

As you all know, I’m a real gym bunny. I worked out throughout my whole pregnancy and was even in my local Virgin Active the very morning I was induced. It’s certainly helped me whip back into shape since having Lacie, although I do still have a lot of work to do. My muscle tone just completely disappeared during pregnancy, despite lifting weights four times a week!

That said, Lacie is now eight weeks and although I’m not ready to leave her in the gym creche just yet, I have been sneaking in some short home workouts whilst she sleeps. Just 30 minutes here and there is enough to get those endorphins flowing and make me feel happy that I’m starting to work towards my goals again.

Here’s just one workout I’ve been doing in my lounge. I always thought I would hate working out at home but actually I’ve been really enjoying it. I simply put on a TV programme that I’ve been itching to watch, grab my dumbbells and resistance band and off I go.
It’s true that your priorities really do change once you have a beautiful baby – it’s no longer about you. However, it is important that you do take some time out and with home workouts that means you still get to spend time with your baby, whilst doing something positive for yourself.

As Chrissi Delapperal, a Personal Training Manager at Virgin Active and mum of one says, “The pressure of being a ‘super mum’ whilst trying to balance various commitments with family life means that exercise can fall way down on our priority list.”

Here’s Chrissi’s top six exercises that could be done at home in the living room, kitchen or bedroom – it’s a great workout and will wake up those muscles again. Enjoy 🙂

1. Tricep dips x 15
“Tricep dips will make you look at your sofa or armchair in a totally new light, as they make the perfect apparatus for tricep dips. Sit on the edge of the seat, with hands resting either side of your hips, fingers forward. Lift up your body and shuffle your feet away from the sofa. Now bend your elbows, gently lowering your hips towards the floor, hold for two seconds, and raise body up again.

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2. Push ups x 10
“Use your sofa to perfect the art of the push up. Start with incline pushups, with your hands on the seat and feet on the floor. This makes pushups easier and is a great way to get used to this type of exercise. Once you feel you have mastered the move, you can graduate to decline pushups with your feet on the seat and hands on the floor. Be careful to keep your back straight, and don’t let your hips sag.

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3. Bicep curls  x 15
“You can grab any piece of kitchen equipment to do some quick and easy bicep curls. Use a tin can, bottle or saucepan – whatever feels the right weight for you. Standing with legs shoulder-width apart, hold your chosen weight by your side with your palm facing away from you. Bend your arm at the elbow and bring the weight up to your shoulder.
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4. Squats x 15
“Squats are a brilliant exercise to master, they work your bum, legs and core. Stand with feet shoulder-width apart and slowly bend your knees, lowering your body. Squat down as low as you can, keeping your head and chest high and shoulders relaxed. Hold for a second and then straighten legs to stand up.”

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5. Stomach crunches x 10
“Doing stomach crunches on your mattress will actually force those abs to work harder to stabilise yourself. Lying on your back, bend your knees and put your hands behind your head. Use your abs (NOT your neck muscles) to lift your torso off the bed, and release.

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6. Star jumps x 15
“Jump out of bed and start your day with some star jumps. This childhood throwback will not only put a smile on your face, it will also work A LOT of muscles, including your quadriceps, hamstrings, gluts, abs, biceps, triceps, and obliques. Standing with feet shoulder-width apart, bend your knees into a squat position and jump vertically as high as you can. While jumping, extend legs and arms out to your sides, into a star shape. Land with arms by your sides and knees bent.

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I tend to do these moves as a circuit, starting with the first move and then doing the second move as soon as I can after I’ve finished all 15 reps. I’ll then work through the 6 moves, rest for two to three minutes and repeat the circuit again. If Lacie sleeps long enough I’ll do three circuits before having a quick stretch and a recovery snack of an apple with almond butter or a Slender Blend Protein smoothie with a banana. I’ll aim to do this every other day and walk on the other days.

As always, please check with your doctor before exercising. I had to wait eight weeks until I was physically and mentally ready to exercise again. I really didn’t want to sabotage my recovery so make sure you listen to your body.

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Sports Bra’s for New Mums. Perfect for Breast Feeding & Running

Sports Bras are absolutely essential for all exercising women, breast-feeding or not – and now I’m back exercising gently I was eager to find a breast-feeding sports bra.

Thanks to my job, I’ve come across some great bras in the past but none that allow you to run and breast feed (not at the same time :)).

They are usually so fiddley to get on and off and so secure (quite rightly) that when you have a hungry baby it can be quite stressful to get off meaning you have a stressy baby wanting food NOW – while your boobs are all over the place as you try to get them out as quick and as ladylike as possible.

So when I came across this Cake Lingerie Orange Zest Sports Bra. I had to get it. It means I can get ready for the gym in the morning, and not worry about having the right bra on to feed her and then have to get changed again when I eventually manage to get my workout in. I literally have to get my workouts in when I can at the moment – and it’s usually when Lacie is asleep. I don’t want to be wasting my precious workout time having to change in to my sports bra – I need to be ready for action!

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So after a few road tests I’m glad to say that this bra is a breast-feeding mothers dream. It’s supportive, sporty, has drop down cups for easy feeding. mesh panels for breathability and a racer back conversion clip, which fits perfectly under your sports tops and I find gives me more support.

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I literally put it on first thing and wear it under my sports top (which I wear with leggings) so I’m ready for feeding, ready for working out and still feeling comfortable and stylish.

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The bra comes with boxer style briefs too, which are also moisture-wicking, supportive and comfortable. You can’t beat a matching knicker and bra set.

Who said new mums can’t be stylish?

http://www.cakelingerie.com/nursing-bras/underwire/orange-zest-sports-bra

Post Baby Fat Loss – Time to clean up my diet

Last week I had an amazing week. I really got back on top of exercise. Don’t get me wrong I didn’t go crazy BUT I managed to walk most days for around an hour and did a core/postural circuit for 30 minutes a total of four times. I either did this in my home studio once my hubby came home and was having his quality time with Lacie or I did it in my living room whilst Lacie was sleeping. She only tends to have little cat naps so it was a case of – she’s asleep – let’s go – quick! I managed it. It was just a case of being flexible and doing it when I could.

This week I’m going to really focus on my diet. Lacie is 6 weeks and I want to clean things up a bit. I generally eat well but if I want to get my baby weight off then I need to eat super clean and lean for a few weeks.

So…I’ve been shopping. I’ve got salads and soups for lunch, I’ll be having a juice of beetroot, apple and cucumber and lemon in between meals to keep my energy levels and nutrients high and I’ll be having eggs and smoothies for breakfast. As a personal trainer and nutritionist I feel I have enough knowledge and experience of how to lose weight sensibly without affecting my energy levels and breast milk so if anyone needs help out there please get in touch.

Ok so first things first, it’s time to weigh myself. I’m going to do this every three to four days to make sure I’m on the right track and the scales are going down sensibly. Here goes…..

Finding My Feet

Now Lacie is five weeks old I’m definitely starting to think about my post-pregnancy shape up plan and actioning it.

It’s hard coming from such a hectic, active life to being very busy with almost not a lot.
Yes I have a perfect new born baby girl but who would of thought all my time would be taken up with her. I’m not working, I’m not exercising, not doing the housework but still the days seem to fly by. It’s crazy! Breast feeding and changing nappies takes up a lot of my day and I feel ready to start adding in some me time – although it makes me feel incredibly guilty that I’m thinking if leaving her for an hour here and there to get to the gym.

To ease myself in I’m going to start with power-walking every morning with the pram. Just 40 minutes a day will be enough to start with and help wake up my muscles and cardiovascular system again. I’ll also be with Lacie throughout the entire walk so I guess I have no reason to be guilty.

Depending on how I feel, I may even find myself a good hill and power up it as fast as I safely can, then stroll back down. Have you ever tried walking up a hill with a pram? It’s hard work!

I’ll also take my Gym Boss and perhaps set it so I do one minute powerwalk, one minute recovery with a slow walk. I’ll see how I get on. I get bored very easily!

I obviously have to be very careful to start with. If my bleeding increases then I’ll know I’m doing too much and take a few rest days. I also need to be careful not to do to much so it affects my breast milk, so I’ll make sure I have a good breakfast before I head outside of a smoothie or some eggs. Water is important too, so I’ll pop my water bottle in the basket underneath the pram to keep me hydrated.

As for diet, I need to work that out. As I said I am breast feeding so I need to keep my nutrients and calories high for my little one, so when I have some time this week I’ll sit down and write a plan that allowed me to feel good and shed some baby weight without compromising my milk supply.

I’m also going to look into what supplements I need to support my activity and my milk.

So that’s one positive step taken. A daily morning walk before anything can get in my way. We’ll get up and head out straight after feeding so then we have the rest of the day to do whatever it is we get up to.

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A clean and lean pregnancy

As I approach 41 weeks pregnant, a week overdue, I won’t lie I’ve become seriously apprehensive and stressed. Feeling out of control is not my strong point and the fact that I have an appointment at the hospital on Sunday for some intervention is scaring me too. It wasn’t on the birth plan!!

One thing I can take control of how ever is keeping to a clean and lean lifestyle during these overdue days and doing everything I can to keep me and the bubs healthy and happy. Infact everyone keeps telling me that I should be taking the fact that’s she’s late as a compliment. I’ve created such a lovely little home inside me that she doesn’t want to come out. That’s one good way of looking at it I suppose!

So what do I mean by clean and lean? I mean cutting the C.R.A.P.
C – caffeine
R – refined sugar
A – alcohol
P – processed foods.

One easy way of doing this is going for foods that grow, swim, fly or have eyes. If you couldn’t get it when living in nature, then don’t eat it. Think back to the caveman days. Did they have Pot Noodles? No they had to pick fruits & vegetables and kill their food to eat it.

Another important clean and lean lifestyle point is getting enough sleep. Me and the baby need sleep to help prepare us for what’s coming hopefully in the next few days. We are both going to need energy, so listening to my body and going to bed when I’m tired and waking up when I want to is important.

Cutting stress, limiting my time on my iPhone especially in the bedroom and generally being positive are also vital. These things all go hand in hand when living clean and lean and helping to create a new life, so visualisation, my hypnotherapy and creating vision boards and getting plenty of fresh air all go hand in hand. Try it!

If you need help or advice please don’t hesitate to email me at miller82uk@yahoo.co.uk

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* I am a certified level 3 NASM Personal Trainer, Nutritionist and pre and post-natal fitness expert by Premier Training International