Pre and Postnatal Personal Training

 

Having a baby is up there as one of the best events of life, but for some mums-to-be and new mums it can also be an emotional and confusing time when it comes to health and body image.

We all hope and pray we will grow a perfect baby bump, with no unnecessary gained weight that will see us triple in size in nine months! But in reality this can be hard to manage with all the other elements that come with being pregnant or having a baby.

Your health is highly important both pre and post natal and regular exercise has had proven benefits on pregnancy and post birth. Being pregnant certainly isn’t the time to start setting fitness goals of running a marathon, but regular exercise will help promote the health of you and bump, as well as helping with positive body image.

 

Lou a fitness specialist in both pre and post natal Personal Training will create the best program specialised for you and your baby!

 

 

Packages available

 

30, 45 and 60 minute sessions 

 

Purchase a 10 pack and save

 

Group Training (2-5 people). Get a group of friends together for an awesome experience

 

Call now to inquire - 0401 670 403

 

 

Prenatal Fitness

 

During your pregnancy you want to feel your physical and emotional best. Get ready for your exciting delivery and prepare for the busy but wonderful early days of motherhood.

 

Following a safe and sensible pregnancy exercise program can have real benefits for you and your growing baby. The most recent research shows that exercise is beneficial for mom and baby during pregnancy. So long as there are no contraindications (ask your doctor), you should be able to work out throughout your pregnancy.

 

The purpose of exercise changes at this time of your life. Instead of working out to tone  up, your training is designed to loosen up (for childbirth). Exercise should be stress relieving, not stress producing. The exercises your personal trainer takes you through should get your heart pumping, stretch your body, and help you manage weight gain. This type of training will help prepare you for the “marathon” of labour and delivery. Your pregnancy and labour will be much easier if you’re fit.

 

If you have already been working out, you can probably continue your current routine, with some modifications. If you are new to working out, you should start slow and gentle. Always see your doctor first before starting training and get guidance and advise your personal trainer once falling pregnant.

Watch your intensity during pregnancy. This is not the time to go hard. A good indicator is a talk test: If you can talk through your exercise, you’re probably at an appropriate intensity. If it feels too difficult to talk, you’re working too hard.

 

Do not become overheated. Your baby does not have a way to cool himself. Wear light clothing and drink plenty of water.

Remember if you are feeling dizzy, have excessive shortness of breath, fainting, headaches, chest pain, vaginal bleeding, reduced movements of the baby, intense or new back pain while exercising you should stop and seek advice from your doctor.

 

 

 

Postnatal Fitness

Many new mums can be in a hurry to get back to fitness, before starting back into fitness training all new mums should waiting until their 6 week check up with their doctor or midwife to get a clearance to start personal training again. You may need more time to heal if you have had a caesarean delivery.

 

In starting back into your fitness we recommend low impact type of exercise to for the first 3 months your body is still recovering, however your personal trainer can guide you through this process.

 

  • Aim for slow, gradual weight loss of around half a kilogram per week.

  • Wear a supportive bra.

  • Avoid any activities that place stress on the unstable pelvic floor and hip joints until strength and stability has improved.

  • Ideally, your exercise sessions should last between 30 and 45 minutes until 6 months post childbirth.

  • Drink plenty of water before, during and after your training session.

  • Don’t push yourself too hard – if you feel breathless, slow down.

  • If you experience pain, slow down or stop.

 

Remember that it may take you months to return to your pre-pregnancy shape and weight, so don’t be discouraged by slow progress.

 

 

 

 

Crossfit Project Bayside

7 Horscroft place, Moorabbin, 3189

© 2014 FitSisters Melbourne

ABN:  91 672 406 452

      

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