I was asked last week about how to prevent abdominal separation while pregnant. And my answer is always to think less about what exercises you can do to prevent it and more about how you do the things you do while pregnant. No heavy lifting, no traditional abdominal strengthening stuff, planks, etc. Instead learn to engage the pelvic floor and soften the abdominal muscles do they can stay pliable and expand along with your expanding belly. That way they will not be contracting and will not become more separated than necessary. It means that when baby is born and belly shrinks, the abdominal muscles that have stayed pliable and soft will be less distanced from one another as they didn't repeatedly tense up and contract. The repair will be easier. This idea informs all the movements we do in pregnancy yoga classes, and while regular exercise classes while pregnant aren't ideal for pregnant bellies 🙏🏼
Porridge is one of my favourite go-to breakfasts, even in the summer. Add your favourite milk, berries and some crunchy nuts and you’ve got a nutritious fibre-packed breakfast that will keep your tummy full all morning. TIP: Soaking your oats in water and a pinch of salt over night will reduce the cooking time and help you to more easily digest them.
#Repost @holisticcorerestore (@get_repost)
・・・ Don’t settle for less, there’s always help.
It maybe common to leak when you run, cough or sneeze but it’s definitely NOT normal.
As a Holistic Core Restore® coach, my focus is on pelvic floor safe exercises and ensuring you find the connection with the breath.
Don’t ignore the leaks and take control by finding your nearest Holistic Core Restore® coach today!! For information on our next course, please visit out FB page, email firstname.lastname@example.org or send a private message.
A lovely shoulder and chest opening series for all the breastfeeding mummies/desk workers/cyclists/entire Pop!! 👌🏼Keep elbows together for as long as you can going over your head 👌🏼Keep wrists flexed, fingers pointing to sky for a good neural stretch through the arms.
A little behind on posting this, but here’s day 2 of the #questforthepress 🤸🏻♀️ I’m so glad Quinn is always around to witness my shenanigans. I like to think he actually cares when I make some progress 😂 #didyouseethat#rlgfitness
[wearing @fitfitactive leggings]
D I A S T A S I S R E C T I
As a new mum of a 4 month old baby girl and a pre and post natal trainer- I’m spending more and more time around fellow mums to be and new mums.
I’m a member of many groups for this specific demographic. I find that one of the biggest topics I often get asked about or read about in these forums is how to lose the baby weight- and more specific - the ‘mummy tummy’.
There are countless new ‘mummy fitness classes’ popping up weekly. Dear mums to be and mummies- please ensure that you work alongside a qualified person with specific regards to pre and post natal fitness. It’s not just about losing the baby weight once baby has arrived.
There are so many important aspects of our amazing bodies we have to take into consideration BEFORE we go all crazy with our workouts. Our bodies will have gone through a lot carrying and birthing our babies.
I’m personally not a fan of the ‘snap back’ phrase that I often see mentioned across social media as I feel it can often place more pressure on new mummies who already have so much to contend with. We didn’t just put on weight during pregnancy- we carried a human being! Our bodies had to go through many changes that are not all seen on the outside. It’s these internal changes that need laying close attention to.
I am again advocating seeing a women’s health Physio if you can or at least a trainer who knows about pre and post natal training. Any one who doesn’t talk to you about potential DR, pelvic floor, core work- is probably not someone who you should be training with from the outset. Our bodies need sufficient time to heal post birth and there are many exercises that can be detrimental to the recovery- and there are also many that are excellent for recovery.
It also depends on YOU individually- what you did before and during pregnancy will also determine what you may be able to do after. So don’t just follow the masses. You deserve your own assessment- unique to YOU.
If anyone has any further questions- feel free to DM me.
Same Me, same day, different picture 🤳💪
. ▫️ Flexed vs unflexed 💪
▫️Posed vs relaxed 🤳
▫️Leggings over the belly vs under the belly 👖
In the left I have better shape and a flatter belly. In the right you can see more body fat and rolls that the leggings and posing would hide. .
Everyone likes to show their best pics, in their most flattering poses and their highlight reels. .
But quite often that selfie they have posted has made the cut from 20 others, or the picture has been so heavily edited it might not even be what they look like in real life. My phone even has a slim face function! So ridiculous & worrying for our future generations but that's the world we live in ☹
So this is just a reminder that a picture you see on social media isn't always a true reflection of day to day reality. .
None of us walk around looking as perfect as the pictures we might post online. .
Don't play the comparison game and play yourself down because of the images you see online.
Instead focus on being your own badass on your own journey and focus on loving yourself instead 💗💪
We have another great recipe to share thanks to our Body Back recipe book. This super easy recipe is a great addition to your mid-week meal plan!
1 can (3-4 oz) wild or farm salmon
1 tbsp mayonnaise
1 whole egg
4 tbsp bread crumbs
1 tsp dried dill
Salt and pepper to taste
1 orange, peeled and quartered
Mash together with a fork all ingredients through salt and pepper (reserve 2 tbsp of breadcrumbs) in a bowl. Form 2-3 patties with salmon mixture and dredge them in remaining breadcrumbs (both sides). Lightly spray medium pan with cooking spray and heat on medium-high temperature. Place patties in pan to brown on both sides until cooked through. Serve with fresh orange sections.
Now on @amazon Prime! ✈️✈️✈️
Booby Booster is an all natural alternative to help support your milk supply. Mix it into your Baby Booster Shake, add it to your smoothie, yogurt, oatmeal, cookies, whatever and reach your lactation goals!
Everyone is going to see you how they see you...no matter what you do or say.
No matter how good you are or how bad things get.
You are you, so keep slaying baby, keep doing you.
Self love is the best kind of love and there’s no doubt about that. @rmdrk [wearing: new RLG tank (link in bio👆🏼) @fitfitactive leggings @mantralaces] #rlgfitness#selflove
Thankyou Aussie World!!!! After a rough week of what I can only describe as Hard Core anxiety for miss Indigo, it was soooooo fun to see her running a muck and being in the moment. Such a fun day!!!!! 😍💕
•Please inbox me for info and supplies• 💫
My morning ritual and the reason I buzz around even more annoying than usual! The other half is loving it because I no longer fall asleep 5minutes into the films that I INSIST we watch 😝
• My daily shot of Aloe Vera juice. Now that I am back in the Gym more I am drinking the ‘Forever Freedom’ to help maintain healthy joint function which is essential now I’m getting back into my running 🏃 I’ve been wacking out 5k like no ones business! •My daily dose of Bee Pollen tablet which contributes to my energy levels and helps to aid circulation 👌 🐝
Start the week with some movement !
Book into our Bowen Hills Preggi Bellies tomorrow / Monday : 9.30am
Childcare available ph 3851 8800 👶🏻
Class suitable if pregnant or post natal.
No Gym Membership Required.
Book Here :
Or via Mind Body App
A simple treatment for #pelvicpain . Try a supported 'Legs up he wall pose'. Take away some of that gravitational pull, allow some blood flow towards the pelvis, and let the belly release and relax. Stay here for as long as comfortable. 🤗
Guten Morgen! Heute schon ein kleines Workout gemacht? Wir möchten euch gerne die liebe @henrike_albers vorstellen. 💁 Sie ist einer der wunderbaren Hosts unserer Morgen startenden #instachallenge#beckenbodenglück 💜 Die 2-fache Mama lebt mit ihren Kids in der Nähe von Düsseldorf & hat eine eigene Physiotherapiepraxis. 💜 Als Beckenbodenspezialistin stehen bei ihr Schwangere und Mamas im Fokus. Zudem unterrichtet sie Pilates- & Yogakurse & Workshops von Fitness für Schwangere über Rückbildung bis hin zu Mama & Baby Fitness an. 💜 Bei der Challenge wird sie als Expertin viele, hilfreiche Tipps geben. 💜 Schaut in den nächsten Tagen einfach immer mal wieder bei @henrike_albers vorbei! 💜
We've had a question on how to build your core strength
"Hi Joanna, I am wondering if you have any advice to move my abs work up a notch?"
Building your core strength
One exercise in progressively more challenging variations - heel lift, leg lift, double legs, straight double legs .
Always recruiting the deepest layer of abdominals to ensure from the chest upwards is totally relaxed. You should feel like the hips are pulling intowards each other. You shouldn't only feel your abdominals at the top of your core, you need to recruit deeply enough to feel the middle and lower ones around the pelvis throughout these next exercises for full benefit. There's no doubt most people could muster through them but to be completely relaxed in the upper body, no strain on the back, feeling the deep lower engagement and flat abdominals throughout is another challenge! .
Aim for 10 breaths for each exercise and only move on to the next level once you can do it with total ease and feel no discomfort in the back or tightness in the shoulders .
Your abdominals should lay totally flat throughout the exercises and not "pop up" when lifting/lowering or holding the legs (watch for this particularly when transitioning from 1 leg to 2 or from double legs to straight double legs)
Always exhale on the effort as shown
Enjoy! (Kind of Haha 😉)
Want to see more why not sign yourself on to a full programme on start improving your core from inside out today .
👟 | Fasted cardio | Going for a fasted walk after a shot of black coffee is an amazing way to burn that stubborn fat in a low impact way. The early morning struggle after an interrupted sleep is reaaaaal! But I always feel so great afterwards! I’ve come to find that getting my body moving & those endorphins flowing first thing is essential for me and it’s become such a habit now, I feel like I haven’t brushed my teeth if I skip my morning walk. Creating healthy habits! ✔️
Looking for a Group Pregnancy & Post Natal Exercise program ?
Now is a great time to join Preggi Bellies QLD
Take 10% off any class pack with code SPRING10
Hurry offer ends 31st Oct.
Purchase via the Mind Body App or here https://clients.mindbodyonline.com/asp/main_shop.asp?fl=true&tabID=3
Or ph 1300 72 71 71
This is cracking me up 😂 I love hearing how people are liking this program that i have truly poured my heart and soul into... i want to stand apart from the MILLIONS of other "programs" out there. •
I am not promising you will be a NEW YOU in 21 days or look like a super model after drinking a shake 1 time a day. •
What i want to do is EQUIP mamas with what they need to actually SEE results. •
This is legit, folks! The moves in core fourth trimester will allow you to tone and strengthen your entire core and body. GUARANTEED ✌🏼
Form check of the week! ✅ Shoulder Press - another movement that seems simple but is often done without proper form.
The Body always wants to do whatever feels “easiest”, or will try and compensate in a movement if it’s difficult to maintain a certain posture. So some people naturally will lean back like this, which places an extra load on the spine (not good). The abs’ function is to keep the trunk upright, so think of contracting your abs to keep your ribs over your hips.
If you want to lift heavier and take some core work out of it, use a bench as a back support. If you’re working on Core Stability at the same time, then use a lighter weight and get your posture right.
I want to know - are there certain exercises you guys want to see next week? 😊
Happy Sunday!!!! We are off to Aussie World today as this may have been used as bribery for miss Indigo to give up Dummy 😆 Anyhoo I felt like I needed a Big Arse nourishing breaky to fuel the Day! Smashed Avo with goats Fetta, smashed eggs, asparagus, cherry toms, mushrooms, pepitas and some GF bread with cashew cheese & a big squeeze of lemon juice. YUM!!
Back on the trail with these two crazy kids this morning - I’m thankful because when they are there I don’t get lost 😝 @missluella thanks for getting me up ~ such a perfect way to start the day & @shanekoziwoda I owe you a coffee ☕️
Why do I ❤️ lifting weights? 🏋🏼♀️ I enjoy feeing stronger and gaining strength, I like that I can carry home all my shopping and bags, I feel proud that I built some muscle from nothing, I enjoy learning new lifts and exercises and I think it’s pretty cool to challenge stereotypes of what a woman should look like and to also take myself out of my comfort zone! When I was growing up, I was constantly met with the expectation that women should be skinny and slim, and that could be achieved with hours of cardio - that’s what society told us was pretty and feminine. Screw that! It wasn’t until I was 27, I actually started group training & lifting weights and it changed my life for the better. I’m obviously taking it easy as I’m now 3 weeks from my due date but I’m still trying to stay as active as pregnancy and pelvic girdle pain allows me! I’ve lost muscle mass during pregnancy but that’s okay and I’m actually really excited to (hopefully) get back to training in the new year and embarking on a new fitness challenge (alongside the challenge of motherhood eek!) I’m also a bit nervous after timeout from heavy lifting and high intensity training BUT once my body is ready I will be determined to rebuild muscle, stamina and strength, that’s also gonna be pretty useful for carrying round a growing baby and a buggy 👶🏼💪🏼😂 #girlswhotrain#fitspo#instafit#girlswholift#fitmama#flexfriday#weightlifting#fitnessmotivation#makingmuscle#girlgains#strongnotskinny#activepregnancy#postnatalfitness#fitpregnancy#fitness#gym#newgoals#mumhood#grind#fitlife
In this course, you will probably get angry. ⠀
You may even cry. ⠀
You will be taken through the unknown history of how the birthing world arrived at the disastrous trends we see today.⠀
And then you will find hope as we discuss the shifting trends, and how to position yourself for the coming boom of natural wellness.⠀
What is the role of the prenatal fitness or health professional today? Increasingly, your role is to coach on a wide array of natural solutions. Understanding conventional exercise and nutrition is not enough.⠀
Get the information and training you need to lead in the pre and postnatal fitness world. ⠀
Join us in March for BOTH of our courses, LIVE. ⠀
Become a Pre & Post Natal Corrective Exercise Specialist (like this incredible group just did earlier this month!) and a Pre & Post Natal Diastasis and Core Consultant.⠀
Details to come.⠀
Or start today, online 24/7 at getfitforbirth.com⠀
I can't think of any better representation of beauty than someone who is unafraid to be herself 💝
Raw unedited photo from my @matt__marsh shoot 📸 this man is a flipping genius behind the lens excited for another slightly different shoot coming up 😜