Top 5 pre and post natal blog posts

Hello,

This year is proving to be pretty awesome and as part of the fun I’ve been nominated for the What’s on 4 Little Ones Awards, in best Pre and Post Natal Activity Category. I’m so chuffed.

I love what I do, from seeing new mums through pregnancy to getting them back on the other side for some well earned re-hab. My post natal classes with babies are always full of smiles and baby coos.

I also love being able to share what I know and am continuing to learn with a wider audience through my blog posts. It’s great to see them read and shared across the world.

So in honour of this week’s voting I’m sharing my top 5 pre and post natal blog posts. Please share and if you like what you read please don’t forget to vote.

In fact do it now, before you read, in case you forget! http://www.whatson4littleones.co.uk/awards.asp

The voting closes this Friday.

Top 5 pre and post natal posts from alittlefitter.com

1. My timeline to post natal recovery. From early days to up to two years. How long does it really take your body to recover after pregnancy: The Princess, the bump, your body.

2. How to look after your tummy after pregnancy and why you need to avoid crunches or situps. Situps. The fastest way to a flat tummy.

3. On the ever popular subject of pelvic floor health, how about how your muscle can affect your sex life. Pelvic floor: The key to great orgasms for life.

4. Still on pelvic floor. How to actually do your exercises. To squeeze or not to squeeze.

5. And last but not least, my newest pre and post natal post all about nutrition post baby. The New Mummy Diet. What women really need to eat after pregnancy, labour and birth.

Enjoy and please share with your friends.

Look after yourselves ladies. You’re unique, special and really pretty awesome.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs www.fit-school.co.uk with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

The New Mummy Diet

HELP! I want to get my body back.

You have a new baby.

You are shattered.

You feel less than blooming.

Your pre-pregnancy wardrobe is neither practical (especially if you are breast feeding) nor flattering – that’s if it even goes over your hips. And you are just all a bit jiggly. Plus to top it all off you have neither time nor energy to shop/eat/cook/all of the above.

So how do you get your pre-pregnancy body back?

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NEWSFLASH: You won’t. That’s not to say you can’t have a body that you love but it will always be different. A scar here or (down) there; wrinkles on your tummy; or stretch marks on your boobs (which may also have gone down there). But it’s okay. You’re a mum.

Wear your baby badges with pride.

GETTING THIN AGAIN: Please please please know that this is the least important thing right now. Until your baby is letting you sleep for a good seven hour stretch and you have stopped lactating, it is not the time to consider cutting calories or dieting for the way you look. And I promise you, there’ll be a time in the very near future when you are so busy running around after your toddler that eating at all will become a challenge.

NewMummyDiet

THE NEW MUMMY DIET

So here’s the good news. My new mummy diet is what you really need to consider eating and drinking to cope with the now. To enable your body to cope with the demands of being a new mummy and perhaps feeding a new baby. And as luck would have it, a diet to cater for the above, is just the sort of diet your body needs to lose fat – so these are some good habits to get into.

What do you really need from your diet?

  • You need energy;
  • You need good quality sleep in the patches that you get it;
  • You need fuel to heal, repair and produce milk that satisfies your baby;
  • You need foods that help to stabilise your energy levels (and with that your emotional state); and
  • You need nutrients to keep your immune system high and pass that on to baby.

So what are my recommendations for THE NEW MUMMY DIET?

1. CUT OUT REFINED SUGAR AND REFINED CARBS

Yes this means chocolate, bread, sweets and cakes.

It sounds impossible, especially when you’re sleep deprived and you feel like you need a quick pick me up. But sugar highs will lead to massive sugar lows, which can affect your energy levels, milk supply, hormone balance and emotions. It’s also pretty bad for your health.

If going cold turkey feels like too much, start by cutting back. Your tummy fat will start to reduce in days if you cut out refined carbs.

2. CUT BACK ON CAFFEINE

If you’re breastfeeding this probably goes without saying but did you know that caffeine has a seven hour half life? So if you need to sleep when baby sleeps keep your coffee to the morning.

Evidence suggests that drinking more than three cups of coffee in a day massively reduces your sensitivity to caffeine, so you won’t feel the benefit anyway.

Stick to one caffeinated drink only.

3. SLEEP/REST

This is a toughie when you have a new baby. You just need to do what you can. If day naps are a challenge, try to at least rest.

When you miss out on quality sleep, your hormones are affected and can make you crave sweet foods.

So rest whenever you can and call in the troupes to help you get sleep if you have some available.

4. EAT PROTEIN WITH EVERY MEAL/SNACK

When we pick at foods, good quality protein sources can be the first thing we lose from our diets.

Protein is essential, especially when you are healing and perhaps feeding a new life.

The easiest way to ensure that we get enough is to include it with every meal or snack. This will also help keep your energy levels stable. So an egg at breakfast, some nuts with a piece of fruit, some humous on toast and a piece of fish or meat with your lunch will all help you to feel fuller and more energise.

5. EAT A PINT OF GREEN VEG

To ensure you get your vegetables in, visualise how many it would take to fill a pint glass. Try and eat this amount throughout the day.

You could invest in a high quality blender to get your greens in that way. Greens are important for your health, will help keep your vitamin levels high and are great for your digestion.]

Oh and drink loads (of water that is).

These are just guidelines for what to put into your mouth. Yes I’d recommend post natal specific exercise too but if all you can do is eat well, that’s a great start and is absolutely something daddy or friends/family can help you with.

Be flexible and realistic though. Don’t be hard on yourself for eating a biscuit (or two) but know if you are hungry, tired and grumpy and hour later, that’s why.

If you’d like more information like this on post natal health, read my most popular blog all about post natal recovery: The Princess, the bump, your body

Karen Laing is a pre and post natal exercise specialist and journalist.

Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.

Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.

Read the latest Fit School newsletter here: Fit School News

TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Is your baby positioned for an easy exit?

Optimal baby positioning. Doesn’t sound sexy does it? But when it comes to giving birth, the position your baby starts in can make the difference between a speedy 3 hour home birth or a C-section.

LOABaby

LOA

The optimum position for a baby before delivery is Left Occiput Anterior (LOA) which means head is down, baby’s spine is outwards (towards mummy’s navel) and baby’s back and body are on the left side of mum. In this position baby can apply pressure to the cervix, which helps stimulate contractions and with its chin tucked in, has the easiest exit through mum’s pelvis and the birth canal.

What can go wrong?

Baby’s can get themselves into tight spots. Breech (bum down), tranverse (lying across mum’s abdomen) or back to back, where baby is lying spine to spine can all cause issues when it comes to delivery.

What can mum do?

During pregnancy consider the following:

Stay active … it’s thought that a sedentary, seated lifestyle is one of the leading contributory factors to the increased number of back to back presentations before labour.

Avoid sitting for long periods in comfy chairs or long car journeys, especially after week 35. Aim to have your hips higher than your knees, or sit on a high and firm chair.

Classes like Pilates and Yoga where instructors know tricks for getting your baby into position for birth are fantastic. Especially if you have a stubborn baby who doesn’t seem to want to move.

Lie on your left side in bed. This is not only the best position for your circulation but also to encourage baby’s body to the left. If you put a chunky pillow between your legs you can also get your tummy facing left and downwards to further encourage baby to move.

What if baby is not in LOA presentation?

Even if your baby has got themselves into a less than optimal position, there is still lots mum can do to fix it.

Don’t panic! I’ve known babies to move after a class or even immediately before a planned C-section, enabling mum to deliver naturally. Sometimes babies leave it until the last moment to get themselves ready for the exit.

Work with gravity … baby’s head and body are its heaviest components. Use gravity to encourage baby towards an LOA position. Consider swimming, getting on all fours or any forward posture where your hips are higher than your knees. I often get my participants to get on all fours and gently swing hips from side to side or in circles, this is nice on the back and also great for gentle pelvis mobility.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

Ante Natal Pilates

Saturday, 26th October, 10.15am.

It’s our last full course before Christmas and your best opportunity to relax and prepare your body to be in the best shape ever for pregnancy, birth and beyond.

AnteNatalFlyer£67 for the six week course.

For more information on the class check out these links:

Exercise During Pregnancy

About Fit School’s Ante Natal Pilates

Top 10 things you can do for an easier birth

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

The Princess. The bump. Your body. How long does it really take to recover after pregnancy and birth?

THERE has been much furore surrounding Princess Kate and her post baby body since she emerged, glowing, from the Lindo Wing of St. Mary’s Hospital last week. In fact perhaps more media attention has focused on Kate’s body than on beautiful baby Prince George.

So newsflash, the female body takes time to recover after 9 months of growing a person and squeezing it out of a very small hole, or even out of the sun roof. But just how long? Weeks, months or years?

The doctor can sign you off as soon as six weeks post birth when initial recovery has taken place but a study published last year by Salford University, suggested it could take up to a year for women to recover both physically and mentally. Some experts suggest this may even be two years, since it takes this long for your abdominal muscles to fully return to their pre-pregnancy state. And then there’s breastfeeding – pregnancy hormones remain in your system for up to four months after you stop nursing your child.

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So here’s a little guidance on how long it really takes for beautiful female bodies to recover after birth:

Early days

In the early days after giving birth your body is in full recovery mode. You may have lost a lot of blood and fluids and you’ll definitely be short on sleep and energy. You’ll most likely be sore and swollen so now is the time to enjoy some confinement and TLC.

0-6 weeks

There’s a lot going on during the first six weeks of post natal recovery. Whilst your uterus is contracting (cause of the painful, cramping sensations you’ll be getting) the rest of your internal organs, which got squidged out of the way during pregnancy are returning to their rightful place. Your pelvis will be recovering and returning to it’s pre-labour state and your urethra, vagina and anus, which again will have moved slightly during pregnancy will be returning to their original homes. Any intense activity during this stage could hinder the healing process. Walking and gentle stretching is fine but definitely nothing bouncy.

You’ll also be bleeding heavily and may also be anaemic, so plenty of iron-rich foods and dark green vegetable to aid iron absorption are critical during this time.

You’ll be quite inflamed and possibly held together by stitches for a few weeks. You’ll need to keep them as clean as possible with salt baths and lavender or calendula compresses and drink plenty of fluids for breast milk and to flush out any nasties and minimize your risk of infection.

Some women get haemorrhoids, mastitis, back ache or other complications and all women will suffer with some degree of sleep deprivation so rest, recuperation and realism are the order of the day for the early weeks.

Up to 4 months post breastfeeding

Your pregnancy hormones, most noticeably relaxin stay in your body until up to four months after you finish breast feeding. This means any associated symptoms, such as reduced stability in your pelvis and joints, also linger for this amount of time. So high impact activities are best enjoyed with caution until you feel ready to go – experts disagree on this point but you know your body best and if you are at all at risk of or unsure of your pelvic floor stability, focus on this side of your training through Pilates or resistance training before you hit the tennis court.

You may also find that the extra ‘insurance’ fat that your body gained in the early days of pregnancy also sticks around until baby is weaned, this is because your clever body is still holding on fat stores vital for hormone and milk production. Fat is not just stubborn lumpy stuff with no purpose, it’s an organ in its own right, storing and generating hormones and of course energy.

Up to a year post birth

The University of Salford study, conducted by Dr Julie Wray, interviewed women during their first year post birth and concluded that women need a year to recover both physically and emotionally after child-birth. Her study found that women felt unsupported by medical services and very much left to get on with it. This is where social networks made through local health clinics or organisations such as the NCT offering Bumps and Babies groups can be a vital part of the healing process. Relationships, personal self-worth, finances and health are all put through the mill in the first 12 months. It takes time to re-find your feet with a new member of your family.

Up to two years post birth

When you are pregnant, your growing baby forces your abdominal wall to stretch. The body responds by creating new muscle cells, or sarcomeres, literally lengthening your abdominals. According to health practitioner Paul Chek (author of How to Eat, Move and be Healthy) it can take up to two years for your abdominals to fully recover. Three big factors that can prevent this recovery, causing an abdominal distention are: Having two babies within two years (or falling pregnant within two years of the last pregnancy); gaining a large amount of weight during pregnancy; or a C-section (C-sections can cause internal scarring or adhesions which can add to abdominal distention).

Two years and beyond

Complications such as diastasis recti (split in the abdominal wall), adhesions, post stitches pain or pelvic floor dysfunction (such as prolapse) can cause problems well beyond two years.

So mummies, let’s lay off the ‘lose weight now,’ or, ‘get fit quick’ resolutions. You’ll know when you’re ready to get in shape or just get more energy, your local gym’s marketing team don’t. This post isn’t intended to be a license to eat cake and ice cream forever, that won’t do much for your body either but do wear your physical changes like a badge of honour, enjoy the early years with your baby and be like the clever tortoise, not the media hungry hare.

If you liked this post, check out The New Mummy Diet.

Karen Laing is a pre and post natal exercise specialist and journalist. Karen teaches Pilates (including pregnancy specific classes) in Epping, Essex and London and blogs about fitness, women’s health and wellbeing at http://www.alittlefitter.com.
Karen co-directs Fit School with her husband Chris. They run fitness classes, ladies only training camps and Pilates classes in Epping and Essex.
TWITTER: @fitschoolessex
FACEBOOK: ccfitschool
WEBSITE: http://www.alittlefitter.com

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