To Plank Or Not To Plank Post Birth?

We all love a good plank challenge but for some of us it's perhaps not the best choice of exercise especially if you are a new mum, here's why.

Planking increase intra-abdominal pressure. This pressure creates a great force on the abdominal wall and your pelvic floor. As these are the muscles most likely weakened during pregnancy they are not going to thank you for it as they struggle to cope and you may cause yourself more harm than good particularly if you have an abdominal separation (Diastasis Recti where the two sides of the abdominal muscles move away from each other on the right and left side of the body) or a weak pelvic floor.

Your body is ready to begin planks when:

1. Your tummy separation is no longer an issue and adequate tension/strength has been achieved e.g. see point no. 2!

2. When planking your tummy IS NOT pushing outwards (towards the floor) meaning your core muscles can cope with the pressure otherwise the force put upon the abdominal wall may cause more issues for any separated abdominals!

3. Your pelvic floor is reasonably strong (no leaking when sneezing/coughing etc)

4. Planking DOES NOT cause you back pain.

If all above is fine:

1. Begin with a plank on the knees (straight line from shoulders to knees)

2. Start with short holds (e.g 10 seconds, rest & repeat and build up)

3. NEVER hold your breath but DO engage your pelvic floor and abdominal muscles!

4. Remember press ups can use a plank position too so be cautious here too!

Why do you want to plank anyhow? If it is to lose tummy weight the most effective way is to focus on your diet (by that I don't mean go on a diet), enough protein and good fats but reducing sugar/refined carbs and combine with resistance training (building muscle will not only increase metabolism but will help you do all your daily mummy tasks better too!) 

A great phase  - "You can't out train a bad diet" No matter how much exercise you do if the diet isn't right your tummy won't shift!

Debbie x

P.S Find a class near you in Liverpool or Wirral here: https://bookwhen.com/misfitmamas or find us here: https://www.facebook.com/misfitmamas1/

How soon can I start running again after giving birth?

This is the million dollar question and there is no straight answer here. Every woman is unique, and her readiness will be determined by many factors.

When assessing your readiness to return to or start running after birth the following 7 factors need to each be considered:

1. Type of birth – A more traumatic or invasive birth will need a longer recovery e.g it is advised to await approximately 10-12 weeks before returning to any structured exercise other than light activity (walking etc). So obviously you wouldn't begin with jogging you would very slowly build up to it.

2. Joint stability – Hormones (Relaxin) stay in the body for up to 6 months post birth or longer if breastfeeding making your joints less stable, putting you more at risk of injury (especially if your core doesn't activate as it should to stabilise the spine and pelvis.) You should also avoid running with any Pelvic Girdle Pain (PGP) and give the body adequate time to recover following any PGP.

3. Diastasis Recti – Abdominal separation which commonly occurs during pregnancy will affect your core stability and often contributes to lower back pain, pelvic floor dysfunction & poor core activation. Fix this first prior to vigorous exercise or you could be making things a whole lot worse.

4. Pelvic Floor health – This is a biggy! Pelvic floor muscles have been stretched during pregnancy & following a vaginal birth (especially if an assisted birth). These muscles need time and re-training to restore strength & endurance to cope with the forces created by jogging. If ligaments are lax for at least 6 months then guess what? Your pelvic floor ligaments may be too! Check with a physio following 2^nd or 3^rd degree tears before returning to running and if you ever feel like your insides are literally "dropping out of you" STOP and seek advice!

You should avoid jogging if you experience any form of incontinence (leaking of urine or faeces) or any dragging or heavy sensation from your nether regions (seek some advice for this one!) Although stress incontinence (leaking of urine when coughing, sneezing etc) is common after childbirth it is not normal if it continues and help is out there!

5. Are you a runner? - Those who ran prior to and during pregnancy may be able to return to running sooner than those new to running. Experienced runners with a good technique can also minimise impact with the ground which helps to protect joints. However, all of the factors mentioned here need to be considered in addition.

6. Energy levels – Being a new mum is a tough job in itself and may leave you with little energy for vigorous exercise and may put you at a greater risk of injury. In the early weeks/months lighter exercise, fresh air and a good nutritious diet may be more beneficial at this time. Weight loss goals should be relaxed and a focus on your physical & emotional health should take priority.

7. Why do you want to run? - Ask your self this question!! There are many other activities to increase your heart rate to help you with any weight loss goals. Get creative and try a different low impact mode of exercise (cycling, aqua running, pram power/hill walking). Your local Buggy Fitness classes should be advising you on low impact options and screening you for suitability. If not, find someone who does!

What does a low-impact class look like? Try this next time your in the park once warmed up:

- 2 minute power walk
- 45 seconds squats
- 30 second hill push (fast walking)
- 45 seconds Press up on fence
- 45 seconds step ups (low wall or steps)
- Row on fence (resistance band)
- and so on...

Following any type of delivery, your exercise regime should begin with at least a couple of months worth of core stability or postnatal specific Pilates to strengthen from within first. You cannot build a house on jelly – I love this saying!! Instead for those who need to, think of this time as your pre-running training...your body will love you for it and you may just save yourself a whole load of problems in the long run! (excuse the pun!!!) :-)

Did you enjoy this article? If you would like to receive more fitness & well being tips during pregnancy and beyond why not subscribe to our fortnightly newsletter and receive a FREE GIFT in return. Subscribe & find our latest class timetable here: http://misfitmamas.weebly.com/

Why not check out our class reviews/pics here: https://www.facebook.com/misfitmamas1/

Debbie x

                                            Postnatal Fat Loss – Nourishing Snacks!

Somebody once reminded me of the saying, “You can't out-train a bad diet” and how true it is. What you eat will ultimately have the greatest effect on your postnatal weight loss goals.

Snacking is not the enemy, rather it's what we choose to snack on that make the difference. Also if you are still breastfeeding snacking may be necessary and you should be focused on eating healthily rather than restricting for serious weight loss. Often by just reducing the high-sugar/highly processed foods and getting back to basics we will see a shift in our weight loss without the need to reduce the amount of foods consumed as we switch highly calorific foods for less calorific foods.

Below are several super healthy snack ideas to aid weight loss and also help to heal

a postnatal body too!

Super Healthy Snack Ideas:

1. 2 tablespoons of hummus & unlimited raw veggies

2. 3 sticks of celery & 1 tablespoon of hummus & 5 cherry tomatoes

3. 1 handful of blueberries & 1 handful of mixed nuts/seeds

4. 1 mug of ‘Super Soup’ (see recipe below)

5. 1 Small bowl of ‘Super Salad’ (see recipe below)

6. 1 Hardboiled egg, a small apple or pear, few almonds/brazil nuts/walnuts

7. 2 tablespoons of probiotic organic natural yoghurt, handful of mixed nuts, handful of blueberries

8. Small tin of Sardines or Mackerel Fillets

Orange and Green ‘Super Soup’ Recipe 

 Chop and place all the following in a large pan with enough water to cover completely: Kale, spinach, red lentils, carrots, red bell pepper, onion, garlic, a 2 inch piece of ginger, chicken or vegetable stock, 1 small sweet potato - chopped, ½ teacup of coconut milk, chilli flakes (optional). Bring to the boil and then simmer until the carrots and sweet potato pieces are all cooked – then SIMPLY ADD A PORTION OF COOKED LEAN PROTEIN (chicken, turkey, fish). Sometimes, I omit the sweet potato and add a palmful of Quinoa instead.

 Beetroot & Avocado Super Salad 

Mix together cooked and chopped beetroot, spring onions, red peppers, ½ avocado, tomatoes – add the salad dressing as described below. Boom!

Salad Dressing

Add 1 tablespoon extra virgin olive oil, 1 tablespoon of apple cider vinegar or juice of half a lemon, Himalayan or sea salt and freshly ground pepper , 1 clove of garlic crushed and a few chilli flakes. Use to dress your salad or over steamed veggies for a healthy, clean and tasty dressing.

Recipe author: Jenny Burrell BSc (Hons), Founder of Burrell Education For the Pre & Post Partum/Natal Fitness Specialist

 What kind of exercises are safe during pregnancy?

We all know the importance of staying active during pregnancy but many people are still unsure of what is considered safe and the lack of specialist pregnancy classes out there make it more difficult to feel confident exercising when pregnant.

The general rule of thumb is to continue with your pre-pregnancy exercise regime but with a few considerations such as:

• Avoid overheating and stay hydrated (especially important in early pregnancy)

• Work at a moderate intensity level (e.g. you should be working aerobically so you should be able to hold a conversation whilst exercising so you're not too out of breath). This ensures baby is getting enough oxygen. That rules out HITT or other such classes as this takes you beyond your aerobic threshold!! 

• Avoid contact sports, diving or where falls may be possible (horse riding) Try swapping netball for aerobics or reduce the risk of falling off your bike by switching to a stationery bike in the gym. Although I have know a few cyclists who felt very competent on a bike and cycled throughout pregnancy but you may still wish to avoid cycling where there is traffic at least!

• From your second trimester you will need to avoid abdominal crunches and full planks to reduce the intra-abdominal pressure on weakening tummy muscles. Working on exercises that require balance is a good way to work your core (deeper) tummy muscle which will help stave off lower back pain throughout the trimesters.

• Joints are less stable due to hormones so consider reducing the speed of exercises to ensure good technique and aim for low-impact exercise by the second half of your second trimester. Very few people manage to run throughout thier whole pregnancy and consideration needs to be given to your pelvic floor which is under greater strain already!

• Avoid holding static contractions for too long and never hold the breath.

• Modify some of your exercises for comfort, such as range of movement and position. If it doesn't feel right it probably isn't!

• Work your glutes (buttocks) to help fire up the pelvic floor muscles, learn how to do pelvic floor exercises properly and get into a good habit of practicing them daily!

• If you are new to exercise start slowly. Try 15 minutes of power walking several times per week initially and build it up slowly. 

The government recommendation is to be active for 150 minutes per week

 (or 30 minutes x 5 days per week) and this includes pregnancy women too!

There is never a better time to look after your health, your body and your baby!! Being fit will get you through what could be the biggest physical challenge of your life to date (labour) so if you haven't started training for it, what are you waiting for?

Did you know that a strong pelvic floor not only helps in your recovery but can also shorten the 2nd stage of labour (pushing stage)? Other benefits of Pilates include:

• Better sleep & mental well-being
• Reduced chance of or management of back pain
• Improved symptoms of pregnancy related aches & pains (PGP)
• Reduced risk of constipation, piles and varicose veins
• Feel stronger, muscle tone and core strength

"I absolutely love pregnancy Pilates! I have just booked onto my second round of classes and I can really feel myself getting stronger week by week as I get used to the exercises! Debbie is very welcoming, friendly and approachable. I thoroughly enjoy the class and look forward to it every week! xx" - ALEX

Class involves standing functional resistance exercises using body weight and resistance bands and mat-based Pilates exercises to suit each stage of pregnancy and fitness level. There is a strong focus on strengthening the whole body with an emphasis on both strengthening and releasing the pelvic floor muscles, and using both strengthening and stretching to address postural changes to help stay mobile and reduce/avoid pregnancy related aches and pains. This class will not only help prepare the body physically for birth but enable you to take some time out using relaxation and breathing too. Suitable from 12 weeks gestation to birth!

Pregnancy Pilates -  Tuesdays 6.30pm-7.30pm @ The Fire Fit Hub, Liverpool (central location)
Thursdays 6.30-7.30pm @ Jireh Church, Bebington, Wirral


£40-42 for 6 weeks or drop in (if availability)

To book your place contact Debbie:
deb@misfitmamas.com or Tel. 07974 720341

Places are limited to ensure quality of instruction so don't delay and book today here: 
https://bookwhen.com/misfitmamas

Real Mums Top Tips -
Coping with the first few weeks with your newborn

 

I recently asked some of our MisFit Mama mums to share their own insights to help make the first few weeks of motherhood a little easier for you. This is real advice from real mums who have recently been in your shoes and have come through the other side!

1. "Paracetamol is massively underrated and really helps aches and pains after birth! Don't compare yourself to others and don't judge other mums, babies are all so different and you will learn what is best for you, your baby and your family. try not to tell dads how you do everything (even though you'll probably be desperate to!), you will each build your own relationship with baby and it doesn't matter that you change nappies a different way to each other! As the others say, definitely enjoy the moments you have with your baby. Xx"

2."I would say enjoy the cuddles and the little naps on your chest during the day instead of worrying about the housework, it can wait and they grow up too fast. Also get out and meet other new mummies it will keep you sane. Company from other people going through the same experiences is priceless. Xx"

3." Just follow your heart! Don't be hard on yourselves. Ask for help if you are struggling, there is no shame. Lots of cuddles and throw the baby books out!! Do what you want to do. Mine were in & out of my bed all the time. They soon grow out of it. They grow so quickly, you have no idea. Try & cherish each moment as best you can."

4. "The first 3 months I found really difficult, eat, sleep, pooh repeat!! (Baby not mum) But things get easier if you can survive that, if you are breastfeeding, the first 6 weeks are constant feeding on demand but again gets easier once you have established a good supply, if formula feeding I would recommend winding every 60mls to prevent colic in the evenings. I combined fed and that saved my sanity. Cuddles, skin to skin and leave the housework till it becomes hazardous!! O and if you get the chance to pamper yourself even for a an hour, do it!! 🍼😴 xx"

5. "Concentrate on your new bundle and existing ones if you have more. The dust will always come back and you'll never get the precious first few months back x"

6. "Don't be afraid to say how you are feeling! Don't feel bad asking for help, or for some alone time or saying no visitors especially in the early days! If people offer to cook, clean, shop etc for you let them and don't let anyone else tell you how to parent. Oh and enjoy all the craziness and the quiet moments alike xx"

7. "From an exercise point of view Pelvic floor exercises and walking is all you need to be focusing on in the first 6 weeks (or longer following a C-section). So relax, eat well, respect your body and focus on your relationship with your baby. Don't feel pressure to return to exercise too soon. Your body will let you know when it is ready - MisFit Mamas x"

I think you will agree there is definitely a theme going on regarding housework, trying to enjoy your baby (sounds obvious but when your overtired and focusing on the wrong things it's not so easy) and asking for help!!

My own early experiences were very different. With the first singleton baby I just got on with it despite struggling, whereas when the twins arrived 2 years later I had a timetable of support in place and as a result I bonded better, no baby blues and enjoyed my babies so much more!

My point: even one baby is NOT A ONE PERSON JOB!! You will probably be surprised how many friends and family members will be more than happy to help but don't want to intrude! Give them a nice task e.g taking baby for a walk as well as a boring one such as doing the dishes!

I hope that the above insights help you in some way in your own journey. I would love to know what you think. The mums top tips above are all on the MisFit Mamas FB page so feel free to join in the conversation!

A big Thank you to all the mums who contributed!

Debbie X
https://www.facebook.com/misfitmamas1

Be a S.M.A.R.T Mama and Stay on Track in 2016!!

So you want to make some changes for the better, be it to your health, work or even taking up a new hobby. Goal setting is an important step in making changes. It is especially important to help us break bad habits and to create new better habits. However, it's easy to set a big goal but not so easy to stay on track long enough to achieve it. That's where S.M.A.R.T goals fit in. 

S.M.A.R.T goal setting breaks bigger goals down into smaller achievable chunks that are not so overwhelming to put into place, and gives you a sense of success no matter how small to spur you on to the next goal. The key thing is to be realistic and take not of the obstacles in your way e.g. a new baby!!

The goals that you set yourself will snowball into lots of changes that can really impact your life/health etc.

So for example, lets say that you have fallen into the new mummy trap of eating rubbish since giving birth partly because you haven't the energy to cook, you're up to your elbows in nappies, escaping the house seems an impossible task someday's to even shop and so preparing home cooked meals is simply out of the question...so a ping dinner it is then! Sound familiar?

Here is an example of a SMART goal to make changes for the better:

GOAL - To eat four healthy home cooked evening meals per week.

S (Specific) - It is specific in that it says exactly what you wish to achieve  
M (Measurable) - The "four times per week" bit makes it measurable
A (Achievable) -  Keep it real, think about your circumstances and address what might
get in the way e.g. organise who will meal plan and shop and when
R (Relevant) - .Will it actually move you in the right direction?
T (Time-bound) - Specify if it's a daily, weekly or monthly goal so you have a target.

When you meet your goals stay focused as it can take a few weeks to change old habits.When you're ready for more set another SMART goal or amend the existing one to step up the challenge to reap more benefits! Don't let set backs deter you, instead ask yourself why things didn't go so well and move on!!

Tip 1 - Display your goal somewhere you and others will see it regularly.

Tip 2 - If aiming for weight loss avoid focusing on how many pounds you wish to lose, instead focus on what you can do to achieve weight loss (e.g. healthy eating, pram walk for 30 mins 5x per week)

Tip 3 - Treat yourself when you achieve a big goal (obviously not with food if your goal is related to wanting to lose weight..teehey! How about a night a the pics instead... don't forget to book the babysitter in advance!

"If you fail to plan, you plan to fail" - Benjamin Franklin

Hope you find this blog useful. Enjoy your success!!
Debbie X

FACT -The average person puts on approximately 7lb over the christmas holiday!!

With a bit of forethought we can manage christmas and weight gain and still enjoy the festivities.

My 5 Top Tips To Avoid Weight Gain Over Christmas!

• Christmas is just one day!!
  - Avoid buying in more than is needed...do you really need 3 boxes of biscuits...really??
  - If it's there you WILL eat it!
  - If you are hosting xmas dinner, give away the box of mince pies that were not eaten as a leaving gift (get rid!)
  
  
• Eat slowly, savor the taste and eat meals guilt free
  - Enjoy christmas dinner, no need to restrict but just watch the unnecessary snacking between meals and when cooking (Remember little pickers wear big knickers!)
  - Everything in moderation...don't over do it but also don't deprive yourself either as YOU WILL cave in eventually and do more damage.
  
  
• Keep active
  - Enjoy a festive winter walk during the holiday to walk off a few calories
  - Complete your MisFit Mamas Postnatal Home-based Fitness Programme at least twice per week (if purchased)
  
  
• Drinks contain calories too!
  - If drinking alcohol use diet mixers, measured shorts are usually lower in calories than wine
  - Drink plenty of water in between drinks (hydration is a must for weight loss and breastfeeding!)
  - Limit fresh juice to one per day (it only counts once as one of your 5-a-day and is full of sugar!)
  
  
• Tomorrow is another day
  - Avoid indulging for 2 whole weeks....it will be much harder to get back on track. Whatever happens today, tomorrow is another day...more opportunity to eat well, move more and feel great!
  
  

  

  FROM MISFIT MAMAS

  
  

  
  

  
  

  
  

  
  

   For more information, advice or to attend prenatal or postnatal classes in 2015 visit:
  http://misfitmamas.weebly.com/
  or email: debseery@gmail.com 
  Tel. 07974 720341