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.

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Slender Blend Super Smoothie

For the last two weeks I’ve been on a two-week detox. No sugar, no fruit, no grains. Just protein, vegetables and good fats like avocados and nuts. One thing I do find is that I’m always hungry in the afternoon so amongst the cups of herbal tea I’ve been having a Protein World Slender Blend Shake to tide me over until dinner.

I don’t add almond milk or coconut milk like they suggest but instead blend it with water and add a teaspoon of hazelnut butter (it reminds me of Dairy Milk), cinnamon (to help stabilise my blood sugar levels and regulate my appetite), maca powder (to help stabilise my hormones) and flax seeds, which are full of fibre and help flush out the excess oestrogen that is lingering on my hips and thighs.

The detox is definitely working in my favour. I’ve lost 3kg and although its been tough I’m soooo glad I’ve stuck it out. My muscle tone is back, I have so much more energy, I’m sleeping better and I’ve lost inches all over.
Once my two weeks is up, I’m going to allow myself a cheat meal on Saturday, and then get straight back on it on Sunday but not as strict. I will re-introduce berries as a snack, sweet potatoes with my main meal and perhaps some fruit with breakfast on the days I train – at the moment I’ve been having meat, vegetables and nuts for breakfast. Yes I know – it’s not that bad though honestly!!

I will stick to this religiously every week, with a cheat meal on Saturdays which will help boost my metabolism and simply keep me on track. If I know I can have a bit of what I fancy once a week then I can definitely stay on track.

Please get in touch if you would like more details of the detox, everyone is different with different needs so I can definitely help you find the right detox for you. In the mean time, look out for my progress photos. I will be sticking to it for 12 weeks, and judging my the results I will hopefully be back to my pre-pregnancy figure in no time. I have 2kgs to go….I can do it!!

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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 – one week after birth

 post baby – 11 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’s 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.

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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

 

The Diary of a Breast Feeding Mum

Breast-feeding can be pretty demanding. It can be so rewarding too, and I’m so glad I’ve done it and stuck it out for over eight weeks now.

During the first few weeks my nipples were so sore, which is pretty common and I had mastitis, which thankfully I managed to cure with warm flannels, ibuprofen & self-massage. It was a really painful time but the best thing to do is carry on feeding through it. It helps block the inflamed milk ducts.

Anyway I came out fighting and still feeding. It definitely gets easier, so this is how my day usually goes.

Wake at 5pm.
Lacie now goes from 10pm – 5am, which gives me 7 hours sleep. I always feed her in bed with me, and doze off. It’s so much easier than having to get up and make up a bottle.
Night-time feeding is definitely easier thanks to my Anita breast-feeding PJs, which are comfy and really easy to feed with. No fiddley straps or buttons, they have a chest opening for feeding. Great for ease and cold nights too, when you just really don’t want to strip off.

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Back to sleep until 8am
This feed is always followed by smiles and a bit of playtime. Our favorite story book at the moment is Wilson the Whistling Tree Frog, which is part of her Babycademy set. We read the book whilst doing the actions with Wilson the Frog. It’s great fun for both of us.

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Up at 9am
This is when I do my exercise. I pop Lacie straight in her pram and off we go. I either walk for an hour or jog around the park with her pram, stopping en-route at the children’s playground for some toning work with my resistance band and dumbbells. I will post one of my workouts soon.

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Back by 10:30am
Breakfast. This is usually a Be Skinny Me shake or a Slender Blend shake with Maca powder, a banana and some cinnamon. I also have a bowl of home-made granola, made by soaking oats overnight in apple juice and then mixing with seeds, nuts and dried apricots. I then bake it until golden brown. I love Maca powder because it helps balance out your hormones and help reduce the stress hormones caused by sleepless nights and being a new mum. 

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11:30 Feed then playtime
My feeding app ‘Nursing Time’ really is my bible. It times between feeds, times how long she feeds for, from what side she’s fed and also records all her feeds for the day. Great to look back on. Especially when baby brain kicks in and you can’t remember which side you fed from last.

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11:30 is also playtime
Lacie either goes on her playmat, in her Fisher Price Infant to Toddler Rocker, which comes with comes bright and colourful fabrics to stimulate her little brain and a vibration unit to calm and soothe your baby or simply on her blanket on the floor. She loves having a kick around.
Whilst this is keeping her entertained, I’ll have a snack of sliced chicken pieces, 1/2 avocado and cucumber. Protein is essential for maximising your milk flow, whilst the good fats in the avocado will help improve her  growth and development. I find that I’m really thirsty also when breast-feeding so the cucumber helps keep me hydrated.

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2pm: Lunch
This is usually homemade tomato and lentil soup, which is full of iron and vitamins, followed by some fruit.

2:30: Out and About 
I find this feed the hardest as I’m usually out and about with my NCT friends, mother in law or  mum or sisters, so I need clever clothes that allow me to feed discreetly. I’ve found the Breast Vest to be über helpful, which makes any top a breastfeeding top. It works by  sitting  just under your nursing bra, so when you feed it covers your tummy and doesn’t interfere with your bra straps.  Babes with Babies is another great clothing line, which make stylish clothes especially for nursing mums. I have the Cloud 9 Nursing T-Shirt, which has an elegant scooped neckline and soft draped pleats that flatter a postnatal tum.

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4pm: Juice Time
I’m always tired and hungry in the afternoon so I always have a juice to pick myself up. I love Plenish Juices. They come in handy little bottles, are cold-pressed and full of vitamins, minerals and nutrients to help keep my milk quality high. I also love making my own juices. I tend to do a batch on a Sunday night and freeze. My favourite at the moment is one beetroot, one apple, 1/4 inch of cucumber and 1/2 lemon. I add this to 1/2 a litre of water and sip throughout the afternoon.

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5:30: Feed
Feed time again. If I’m out and about still, then I’ll take some expressed milk, which I’d expressed earlier using my Medela Swing Breast Pump. I love it. It’s so quick and easy – and not stressful. I always thought I’d hate expressing but it really isn’t that bad. I like to give Lacie a bottle every three days just so she’s not fussy and I know she will take a bottle, which is especially important for when the grandparents have her and mummy and daddy want to pop out for some dinner or a spot of shopping. My breast pump came with a Calma bottle, which enables Lacie to maintain the natural feeding behaviour that she’s learnt on the breast. I don’t want her getting confused when going from bottle to breast and back again.

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6:15 : Core Workout 
My hubby usually arrives home about now, so I hand her over for daddy time, whilst I head to our home gym and get some core work in. Just 20 mins is enough to help heal my recti diastasis, which is abdominal separation caused by pregnancy. It’s all about consistency, so I do my exercises little and often. I need a strong core again before I start running any sort of distance or start lifting heavy weights.

7pm: Dinner
Protein & vegetables for us. If I’m extra hungry I’ll have a sweet potato too.
Dinner is usually followed by a chopped apple and almond butter.

7:30: Bath time
Bath time. Lacie usually goes in first. Now her skin isn’t so sensitive I love adding some special Cussons Mum & MeSleep Tight Baby Bath‘. It’s infused with lavender to help her sleep and most importantly its hypoallergenic and paediatrician approved. I always finish her bath with a massage. I wrap my hands around her legs, then gently pull my hands down to her feet before tracing circles on the soles of her feet with my thumbs. I use the Sleep Tight Balm for this. She loves it – and it makes her really relaxed and sleepy.
I’ll have a bath after her whilst she sleeps on daddy. My fav products are also from the Mum & Me range. Especially Calm & Soothe Bath Soak and the New Mum Firming Butter, which contains Oat and Marine Algae Extracts, helps to leave skin feeling tighter, firmer and more toned.

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8:30: Feed
Milk time again. This tends to be a long, relaxed feed, to full her tummy for the night. She’ll then sleep again either on daddy or in her crib downstairs with us, which allows is to get a few chores down or spend some quality time together.

10:30: Last feed
I like to give her a little top up before bed. If I’m really tired, I’ll go to bed at 9ish, then set my alarm to give her a quick feed. She’s sleep 7 hours at the moment so I know if I give her a little top up now I won’t have to wake again until 5:30ish.