Just Had A Baby? Don’t Sweat It

mum, mother, baby, newborn, postnatal, exercise, pelvic, floor, muscles

So here’s the situation: you used to be really into your exercise, religiously attending the 7pm tuesday spin class with your girlfriends, never missed your 1-2-1 saturday morning yoga and even made it to the gym before work. And then your life drastically changed. You fell pregnant. What is meant to be the most exciting time of your life, your body has now changed. You’re constantly tired, you’ve got stretch marks, you’re craving unhealthy food and your exercise schedule has gone out the window. Roll on 9 months and you’ve got this perfect little person but your body just doesn’t feel the same as it used to.

Experts say you can start exercising after giving birth as soon as you feel up to it. However, it’s ideal to wait at least 6 weeks before you start any high-impact exercise such as aerobics, running or zumba (C-Section mums – this might be a little longer so talk to your GP first).

As a result of pregnancy, your lower back, core abdominal muscles and upper body may be weaker than they used to be, so we don’t want any post-natal injuries. Here are some exercises we suggest you take up after giving birth to start getting your body back into shape.

1. Pelvic Floor Muscle Exercises (Kegel Exercises)

Aim: To help strengthen your muscles “down there”

  • Increases your bladder control
  • Supports your vagina, uterus and bowel
  • Helps to heal any damage by increasing blood supply to the area

You can do this exercise lying down, sitting or standing, anywhere and at any time – even while you’re watching TV:

Use your pelvic muscles to squeeze around your area “down there”, hold for 10 seconds, and then relax. Repeat for 10 reps, 4-6 times a day until your muscles get tired.

 

Pelvic Floor Muscle Exercise

2. Head Lifts, Shoulder Lifts and Curl-Ups

Aim: To strengthen your back muscles and tone your tummy and abs

Head Lifts – lie on your back with your arms along your sides and bend your knees. As you exhale, slowly lift your head and neck off the floor.

Head lifts

Shoulder Lifts – same as above but slightly harder. As you exhale, raise your head and shoulders off the floor reaching your arms and hands toward your knees.

Shoulder lifts

Curl-ups – once you can do the first two move onto this. Start in the same position as above but lift your torso until it’s halfway between your knees and the floor. Hold for 2-5 seconds.

Curl-ups

3. Yoga

Aim: to keep toned and stay flexible

Postnatal yoga uses movement, balance and relaxation to allow your body to recover from pregnancy and birth. Watch to get some ideas.

  • Helps build up strength in the spine
  • Restores the body towards full core strength
  • Helps ease the effects of other heavy lifting (eg car seats)

4. Walking with your baby

Aim: Ease yourself into a fitness routine

Start with an easy stroll and work your way up to a pumped-up power walk. You can even bring little bub along with you in a front pack that will add extra weight and increase the benefits of the walk. You might want to even add in some lunges along the way!

The baby glider – Lunge whilst holding your baby close to your chest will help strengthen your legs, back muscles, and core. Repeat 8-10 times on each side.

The baby bouncer – Side lunges instead of forwards and add a squat to make it harder. Repeat 8-10 times to each side.

Walking with baby in a front pack

We have a range of highly qualified trainers who specialise in post-natal workouts to ensure you are given the best care. We know you are now really busy with your little one and time-restrained which is why our trainers can come to you and workout in your living room whilst the baby has a nap!

Introducing Pietro L: Personal Trainer and Movement Specialist

Pietro is a personal trainer and movement specialist with expertise in lower back pain and workout routines for weight loss and fat loss. With over 6 years experience in group fitness classes and one to one personal training, he is an expert in providing a full body workout and creating workout plans to achieve your fitness goals.

What is your background in fitness?

I always been passionate about endurance sport and “body movement”, with many years of experience as a master swimmer and triathlon participant. I have completed several regional and national Olympic distance triathlon events in Italy. I have always been keen on helping friends and as many people as possible  to improve their movements and to “understand” their body and take cake of it. This is my life, I can’t imagine another way to live my life!

What is your top tip for someone just starting their fitness journey?

Explore the elegance of your body. No matter who you are, what your age is, or your background. There is always space to improve and discover something new in your body as well as in your mind. Keep moving forward and have fun!

How do you keep yourself motivated?

I always try to remember the reasons I started doing what I do and the effort I put in to get here. This gives me so much motivation and inspiration to keep going.  Another thing I like to do is to reward myself every time I achieve a particular goal which spurs me on to achieve more.

What is your favourite thing to do to unwind?

I love to be around people, especially the people that I love! I always try to make time during the week to enjoy cooking and practising Vinyasa yoga. These are activities that help to centre myself.

Don’t forget that our TruBe trainers can come to you right in the comfort of your own home!

To book a session with Pietro, download the app and find him as one of our featured trainers.

 

NEW! Running, Stretching and Pre & Postnatal Workouts

TruBe are excited to reveal that we have added THREE new services which are now live on our website and app! We now offer running and stretching workouts as well as pre and postnatal workouts.

Running:

couple running

One of the most popular types of exercise, running is a great way to improve your  and cardiovascular fitness whilst burning a high amount of calories. Whether you are training for your very first 5k, have an upcoming marathon or just want to start jogging, TruBe running sessions will help get you there. Our trainers will be with you every step of the way whilst you run, motivating you and helping you to improve your endurance and technique. Additionally our trainers provide guidance and tips on how to avoid ‘the wall’ during a marathon race, and prepare you mentally and emotionally.

Stretching:

Two people stretching

Stretching helps to improve flexibility and range of motion. Our expert TruBe fitness trainers will show you a variety of different types of stretching to target specific muscle groups. If you have an injury or are looking to improve your mobility, stretching can aid the process allowing you increase your range of movement and improve any restrictions. Your TruBe stretching session will cover both dynamic and static stretches, and develop a personal stretching program that complements your exercise goals in the comfort of your own home or private space.

Pre & Postnatal:

Pregnancy workout

There are multiple benefits of keeping healthy, mentally and physically, during pregnancy and as a mother. Our TruBe expert trainers will provide a full body programme of exercises for pre and post pregnancy, and with our on-demand service, are able to workout alone in the comfort and security of your own environment. During your pregnancy, you stay toned, comfortable and active whilst post pregnancy working the body safely back to its full range of movement and strength again.

Book your session here!

Don’t forget we also offer a range of workout disciplines such as personal training, kickboxing, boxing, pilates and yoga. Search our network of expert trainers and send a request in seconds!

We’re excited about this new developments, and as always, we welcome your suggestions.

 

5 Workouts You Can Do Without Equipment

Woman doing home workout

Getting in shape doesn’t have to be complicated and there’s no need to spend hours sweating it out in the gym. Here are some simple moves to get fit and strong using your own body that you can do literally anywhere.

Exercising without equipment is easier than you think, simply set aside up to 20 mins a day and do each move one after the other for either 15 secs, 30, 45, or 1 minute back to back. Rest for 2 mins (or longer if you need it) before repeating the circuit up to three times. All you need is a bit of floor space and a good dose of mental strength. These moves are taken from ZUU (thezuu.com.au) and combine cardio and strength and conditioning meaning you get a total body workout, without having to pack a gym bag.

Don’t forget to warm up!

Take a few minutes to wake your body up before doing the workout below, try some lunges with an over head stretch and some high knees and jumping jacks will get your heart rate going.

  1. Frog squats

Stand upright with feet a little wider than shoulder width. Clasping hands together, tuck both upper arms in-between your legs as you lower into a deep squat position. Drive upwards out of a deep squat while keeping upper arms pinned against your inner thighs. The finish position will be legs slightly bent with arms still inside legs.

    2. Bears crawls (forward & reverse)

Start on all fours low to the ground with head upright, keeping back straight. Using opposite motor patterns reach forward with one arm and bring forward the opposite leg. Move forward in a crawling motion. Reverse bears is performing the exercise going backwards.

     3. Polar bear press

Position yourself into a strong ‘A’ frame position with hands shoulder width apart and feet slightly wider than shoulder width. Looking at the ground between your feet lower your top half towards the ground until your head touches then drive back up to the start position.

    4. Kick sits

Start with all fours on the ground with a low centre of gravity. Not moving your hands, sweep a leg in between the other hand and foot to a sitting position. Reverse by getting back up to start position and sweeping other leg through the opposite side.

    5. Donkeys

Start in a neutral push up position with feet together and hand shoulder width apart. Explode up and towards your chest with both legs into a tuck position. Then extend legs back to start position landing softly.

Remember if you have any health issues please talk to your doctor before doing this workout, and if your just starting out, take your time and modify the moves if you need to.

By Faris

Don’t forget that our TruBe trainers can come to you right in the comfort of your own home!

All of our trainers fully qualified fitness experts who specialise in various sessions such as Yoga, Ballet Fit, Personal Training, Boxing, Kickboxing, Pilates, Sports and Thai Massage and Meditation.

Book a session today!

Introducing Yolanda, Personal Trainer and Professional Performer

Yolanda is one of our newest TruBe trainers specialising in Personal Training and Ballet Fit. She holds extensive skills in calisthenics as well as TRX making her an expert in improving flexibility, strength and muscle tone. As a professional dancer she has over 10 years experience being part of world famous Lion King at the Lyceum Theatre.

Why did you sign up to be a TruBe Trainer?

I want to empower people by helping them take control of their health and fitness goals. The benefits of training are not just limited to improving your physique. The confidence gained and the mental satisfaction that clients enjoy from reaching targets and exceeding their own expectations surpasses this. TruBe provides a flexible and accessible way of allowing me to share this.

What is your biggest client success story?

A client came to me with a goal which was purely to lose weight. I shifted the focus towards skill based goals alongside her weight loss goals. This transformed her physique, but most importantly improved her mindset. She fell in love with her training and gained the knowledge and confidence to maintain that level of fitness in her lifestyle. She learned to embrace her body and feel proud of what it was capable of.

What is your greatest achievement?

Establishing a career as a performer in the west end and coming back stronger after an injury, which caused me to be on crutches for six weeks.

yolanda4

What is your favourite way to finish off the end of a session?

An intense core finisher followed by a relaxing deep stretch.

How do you motivate yourself and do you have a favourite motivational quote?

My favourite motivational quotes are “a comfort zone is a beautiful place but nothing ever grows there” and “strong body = strong mind”. Variety is the key to motivation for me. I like to do a bit of everything from ballet fit, callisthenics, strength training to yoga in my training. This keeps things fresh and challenges my body and mind. I always have a lot of goals on the go and I love to immerse myself in making them happen. If motivation wavers, discipline is my go to!   

yolanda3

How do you find balance in your life?

As a trainer and performer, it’s so wonderful to do a job you love, but it’s important to take time out with friends and family. I also ensure I make time to train for myself, as that’s my meditation. I’m working on listening to my body, when my body tells me to rest, I know I need to before it forces me to!

How do you treat yourself?

Dinner with friends and maybe the odd purchase of some new training gear!!!

To book a session with Yolanda, download the app and find her as one of our featured trainers.