Let’s clear up the confusion over diastasis recti – here are 7 tips to help

Intra Abdominal pressure matters :

1. DR is a pressure-related, WHOLE-body, fascia-focused issue.⠀Trying to “spot target” your abs is NOT the solution for healing DR. Learning about intra-abdominal pressure and how your whole body connects to your core (which is not only the abs but everything in between the shoulders and hips) is essential.

Due to the un-regulated fitness industry there is a knowledge gap and lack of understanding about “core training”, this unfortunately puts mother’s (of all ages) at risk of unknowingly harming themselves. Some women will do insane amounts of crunches and planks to regain strengthen and “flatten their stomach”, from post birth right up until peri-menopause. Sadly these “traditional core” type exercises are not optimal for the underlying issue and can actually make it worse. Also continuing to “draw belly button to spine” and “engage your T-zone” can result in a lower belly bulge if your inner core has not healed and strengthened optimally.

WATCH MY INSTAGRAM VIDEO HERE – that explains this.

Consider your posture :

2. Many women also end up with a distended abdomen and stretched skin on their core – but don’t really have any ab separation. Resuming the “wrong” exercises and neglecting daily posture and global body movement’s often leads to a protruding belly, commonly called “mummy tummy” or the “postnatal pooch”. Focusing on the total core – which is everything between the shoulders and the hips (not just the abs or 6 pack) and how this connects to the whole body needs to be made a priority. Belly gripping and breath holding as mentioned above can also contribute to this.

Grab my complimentary DIASTASIS RECTI infographic download here

Core Synergy and Fascia :

3. It takes 6 months to 2 years for fascia to regenerate. Which means patience & a progressive postnatal strategy that also takes into consideration whole lifetime of motherhood (not just the first 6 months post birth) is vital for healing & long term results.

As over-exercising the superficial abdominal muscles (6-pack) too soon can lead to muscle imbalances because the 6-pack can become much stronger than the transverse (deepest ab muscle layer) and pelvic floor muscles (these are the foundation of the core). For example see the image below of my client with a “6 pack” but still has abdominal separation. This very common mistake also encourages pelvic floor dysfunction and on going ab separation

Consider not just the width of your ab separation but also the depth :

As the problem lies with function, too often the width of the diastasis gap is made the priority, but examination of the DEPTH of the gap is also essential, as this indicates the health of the connective tissue and deep core strength.  It also means the ability of creating core connection and tension along the linea alba (or midline of the core) can be discovered, including how to manage intra abdominal pressure and the importance of healing of the core from the inside to out.

4. During pregnancy, excessive diastasis recti can be prevented, or the healing process sped up postpartum, through modified & effective functional movement global body movements. Learning how to move and breathe with your growing belly, strengthening your core safely, and limiting stress and strain on weakened areas is the key to maintaining core connection and limiting the gap to a healthy ab separation.  That is the purpose of my unique BESPOKE COACHING PROGRAM >> learn more here

The pelvic floor is a major part of your core :

5. The pelvic floor is the foundation of the total core so this muscle group plays a major part in diastasis healing. Again whole body movement needs to be considered to ensure the pelvic floor is functional and not just “strong”. Too much tightness or ‘hypertonicity’ can also cause pelvic floor dysfunction and is more common than you think, which can lead to postpartum issues such as incontinence and pelvic pain and affect the healing of the surrounding core muscles as it’s all connected !
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6. Diastasis Recti is NOT a hernia. A hernia usually requires surgery, where DR has the potential to be healed. Diastasis Recti will often be misdiagnosed as an abdominal hernia with the recommendation of surgery. It is important to understand what is going on with your body so you can make an informed decision.

Diastasis Recti: a midline separation of the abdominal wall due to the stretching of connective tissue

Abdominal Hernia: a protrusion of the abdominal contents through a damaged, torn or weak area of the abdominal wall

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7. It’s important to CONTINUALLY re-evaluate movement in workouts & daily life to heal. This begins with awareness of the signals that your body is giving you (beyond just the early postpartum period). As sleep, hormones, nutrition and postural alignment all contribute. Rather than just “getting the workout done” ask yourself as you move …

• Do you feel a lot of pressure in your pelvic floor ?
• Is your core bulging or doming ?
• Do you feel a lot of pulling in your low back?
• It’s important to tune in & adjust to YOUR BODY rather prescribe to fear based solutions or NO movement.

Evaluating the body as whole needs to be continual. Many people don’t realize how interconnected everything is – pelvic floor function, posture, breath, workout regimes, hormones etc. all contribute to the healing of diastasis and total core function for the life-time of motherhood

Do I need surgery for my Diastasis Recti ?

Here for you if you need help getting started. Or book in for a complimentary 15 min discovery chat here. I would love to support you and answer any questions you might have. Especially if you are considering surgery for your DR. There are plenty of options prior to taking his avenue, and if you do have surgery it is important you understand and maintain a deep core connection to help you heal optimally and sustain your results.

The post 7 tips to clear the confusion over diastasis recti appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

How to know if you are ready for these core movements post birth

If you are not sure if you are ready for these movements post birth, please remember your postpartum recovery is your own journey and your core needs to be ready to progress to the next level.

Deep core healing does not magically occur by your 6 week postnatal check up. You can follow my postpartum recovery timeline to help guide you.

Your core is more than a 6 pack

Please also consider the following when it comes to Diastatis Recti / Abdominal Separation:

1. NORMAL SEPARATION = 1 finger space separation or less and very firm linea alba /fascia in between the gap.
2. FUNCTIONAL DIASTATIS = 1-2 finger space or less moderately firm linea alba / fascia in between gap. Can hold good tension of the abdominals without excessive coning or bulging while exercising and breathing correctly.
3. DIASTATIS RECTI = a separation or gap between the rectus abdominis muscles of 2 1/2 or more finger spaces or a distance of 25 mm (just less than 1 inch). This means the tissues joining the rectus abdominis muscles have either stretched or split apart. The linea alba between the abdominals is also is very soft and does not hold effective tension during movement.

This exercise is suitable if you are 1 or 2 only above

Grab my complimentary Diastatis Recti Infographic to help you self-assess before you begin as there are varying levels of separation and it is NOT just about the width of the gap it is also about the DEPTH and how the fascia or muscle functions beneath the gap.

Connect to your body better 

Remember it’s not just about “doing the movement.” Learning when to breathe or “exhale on the effort” is a crucial step in deep core connection.

This works if you are 6 weeks, 6 months or 6+ years into motherhood!

Want to dive deeper and connect to your core better?

Please let me know if you enjoy this Postnatal Lower Core Workout.

Grab my complimentary Diastatis Recti Infographic.

Join my online program BFABMETHOD suitable from immediately post birth for core rehab, then follow my success path guided progression

Join me at the next round of Brisbane Mums & Bubs sessions.

The post POSTNATAL LOWER CORE WORKOUT appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

I am HERE for you. We are all here for each other. Stay connected and reach out anytime. If you are a Mama or Mama to be your can also join my Facebook Community called the #BFABSQUAD here for some wonderful motherhood support. Stay connected and remember scheduling in a workout is important self care as it naturally produces “happy hormones” or endorphins !

For EveryBODY – free workouts

To ensure you stay moving safely and effectively at home I am offering a series of free online workouts. These are suitable for EveryBODY including pregnant and postpartum women, parents, grandparents, families, everyone ! – as long as you have medical clearance to exercise.

Home Workout Options

I will be doing LIVE FREE WORKOUTS on my Facebook Page HERE regularly…as long as the internet survives (with everyone in lock down and chewing up the bandwith !) I have also created a playlist HERE on Facebook and on my YouTube Channel so you can return to the workouts anytime.

FREE Workouts will also be downloaded or pre-recorded and posted RIGHT HERE below on my website. Make sure you book mark this page as I will be updating it as often as I can.

Please make sure your follow my cues in the workouts so you can modify movements if you are pregnant, postpartum or new to some of the exercises !

I would also LOVE your suggestions about what you style of workouts you want to do. Reach out to me here or on my Facebook or Instagram page.

Equipment + Freebies

Minimal Equipment is required these workouts can be done with bodyweight but if you have a light set of dumb-bells, a resistance band and mat or towel for some padding have these with you.

I also want you to also stay well nourished so check out my freebies here including a snack guide and lots of recipes for everyBODY here. Or if you are almost due to give birth here is a complimentary hospital and birth check list.

Are you ready to workout ? LETS DO THIS !

Free Home Workouts

1. HOME CARDIO WORKOUT – 7 minutes.

No equipment needed you can even do this in your P.J’s, grab the kids and lets get those happy hormones happening !

Hit play for the workout below :

2. MOBILITY, STABILITY AND STANDING CORE WORKOUT – 10 minutes

This 10 min workout is a fabulous way to ensure good posture and work on your intrinsic core synergy. This safe core workout will also ensure you are activating your deeper core without crunches to assist with a deep core connection, essential for better birth, faster recovery and a lifetime of benefits.

Hit play for the workout below :

3. BOOTY GLUTE CHAIR WORKOUT – 3 minutes :

For pregnancy, postpartum and anyBody. Please be cautious of these moves if you are suffering from pelvic pain / SIJ pain

4. INTERVAL / CIRCUIT WORKOUT – no equipment 7 minutes :

7 minutes is all you need for this super circuit workout for core connection and stamina. Set and interval timer for 6 rounds, 40 seconds each, 5 seconds rest in between….or simply follow me !

5. 20 MINUTE GLUTE + ARM WORKOUT for anyBODY :

Roll out your mat and grab a set of light dumbells for this LIVE REPLAY glute and arm workout. Follow my cues if you are pregnant or postpartum.

If you are in my regular Functional Pilates Class you will love this one !

6. 3 X SIMPLE + ESSENTIAL MOVES FOR PREGNANCY, POSTPARTUM + BEYOND. 8 minute workout

7. NEW Functional Pilates CORE FLOW workout 20 minutes long – postpartum only

Roll out your mat and grab 1 x light dumbells for this 20 min core flow workout below. Follow my cues if you postpartum (sorry not suitable if pregnant try the workout above instead)

If you are in my regular Functional Pilates Class you will love this one !

8. NEW Functional Fitness Standing workout 15 minutes long – suitable for pregnancy, postpartum anyBODY

Are you keen to continue exercising safely and effectively from your own home ?

Grab my special LIMITED TIME offer for my online home HIIT / INTERVAL WORKOUTS suitable for ANYbody Learn more here

The post Home Workouts for everyBODY appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Learning what is safe and effective pregnancy exercise, is going to be far more beneficial in terms of building consistency, decreasing injury risk including diastatis recti, pelvic floor dysfunction and pelvic / SIJ pain and having a better birth and recovery.

To help you I have put together a COMPLIMENTARY ONLINE PREGNANCY MASTERCLASS

Boost confidence for your pregnancy journey

It’s time to get empowered and find out the common mistakes that most women make when exercising during pregnancy (and beyond) and steal my simple 4 step process to ensure you can get fit, strong and prepared for the challenges of birth, recovery and motherhood.

Simply RSVP here to join the ONLINE PREGNANCY WEBINAR

Plus find out why pregnancy is the best time to train your core…and learn why this doesn’t involve crunches and Kegels

It’s an online workshop so you can stay in those PJ’s and watch it …just before your next Netflix episode !

SAVE YOUR SPOT HERE – no charge

Safe and Effective Pregnancy Exercise

In the webinar I will also go over the content of my signature pregnancy course, I will tell you more about my specialised exercise methods, and HOW they work to get you long-term RESULTS….for pregnancy, birth, recovery and the lifetime of motherhood.

As I want you to learn how to cherish your body during pregnancy and beyond both physically and mentally…and yes this can be done from home without depletion and with minimal equipment.

Who’s coming to the pregnancy masterclass….no active wear needed ?

Invite a friend – REGISTER HERE FOR THE ONLINE PREGNANCY WEBINAR

The post PREGNANCY EXERCISE WEBINAR – complimentary online masterclass appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

WE START JAN 20TH – 2020 REGISTER HERE

Tell me are you…

• Overwhelmed by the advice you are receiving during pregnancy ?
• Confused about what exercises you can and can’t do ?
• Frustrated that you can’t exercise at the same intensity as before ?
• De-motivated as you can’t find time or just don’t have the energy ?
• Concerned about diastatis recti and pelvic floor dysfunction ?

Every day I hear women just like you say, “What’s the point of exercising? It’s not worth it”…

Or too often they have been told …. “Just enjoy pregnancy! You don’t need to work out. Relax, you’re growing a baby !”

DID YOU KNOW  ?

Safe, effective moderate exercise during pregnancy can actually GIVE you MORE energy, and a fabulous sense of well-being. Plus better health for both you and your baby – for life !

Total body workouts that safely train your pregnant core

As a fully certified Pregnancy and Post Natal Trainer I am on a mission to help as many women as possible find clarity for staying healthy and cherishing their bodies during and after pregnancy.

That’s why I am so excited to announce my 5 day Pregnancy Exercise Challenge – that will teach you the secret of why pregnancy is the best time to train your core.

Watch my short video below and REGISTER NOW  

I want you to be more confident and motivated for the challenges of pregnancy, birth, recovery and early motherhood. Plus ensure you are exercising safely and effectively so you have the BEST foundation to know when and how to progress to more intense forms of exercise when you are ready !

What we cover in this Pregnancy Exercise Challenge

You are going to effectively and efficiently discover how to…

+ properly strengthen and heal your core

+ learn why more exercise isn’t better and how to optimize movement for best results

+  improve balance throughout your body, core strength and overall full body strength

+ avoid pelvic floor dysfunction, back pain, hip pain diastasis recti.

+ be more confident, fit and strong for the challenges of pregnancy, birth, recovery and early motherhood.

+ enjoy exercises suitable for any trimester of pregnancy and for any level of fitness.

+ the fabulous secret for making long term progress even when you are tired, busy or de-motivated

Challenge is suitable for any Trimester of Pregnancy

As long as you have medical clearance to exercise.

This 5 day course is completely FREE

Are you in ? We START ON JANUARY 20TH

YASSS ! simply register here.

Top 3 Fab Five Challenge Questions :

1⃣ Is this really FREE?

YES ! You will get a free 5 minute workout VIDEO every day via email for 5 days – so please use your best email.

You will also receive daily support with an exclusive Facebook group check in with me PLUS a download / accountability sheet.

2⃣ Should I be doing a workout EVERY day? Shouldn’t I rest too?

Great question…

If you are Pregnant and have medical clearance to exercise the exercises are safe for any trimester.

The exercise will only you take you 5 to 10 mins and you can go at your own pace. We do 1 round of exercise for 5 minutes this is a great place to start then you can progress to other rounds when you feel confident and ready.

I also give you a recommendation on how you can continue to do the exercise both as a workout and as a functional movement as you go about your day – to ensure the most effective results !

Plus the exercises will all be found in our exclusive pop up Facebook Community Group – Fab 5 Challenge, which you will have access too as soon as you register.

3⃣ Is this for all fitness levels?

For sure ! I demonstrate modifications for every workout so you can do the exercise during any Trimester and learn new ways to move if you are a fitness fanatic or a first time exerciser.

Remember post birth, you are postpartum forever so this challenge is a fabulous foundation to learn exercises that will help you improve your recovery time plus avoid diastatis recti and pelvic floor issues.

STARTS JANUARY 20TH – 2020

See you there xx

Please note :

I won’t however be addressing or modifying workouts for injuries/pre-existing conditions, if you are in that situation I recommend a private consultation with me so I can personally advise you on requirements for training safely. Or if you think you are suffering from SPD  / Pelvic Instability please make sure you read this first.

The post Pregnancy Exercise – 5 DAY CHALLENGE appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Have you ever thought there’s such a thing as too much information ?

When it comes to exercise and wellness during pregnancy and postpartum, Dr Google can cause stress and overwhelm but on the flip side it is also a fabulous tool if you know where to look (plus when to walk away)! 

I lost count of the number of hours I spent during my first pregnancy staring at a computer screen researching, what my heart rate should be, labour symptoms and how to write a birth plan.

It’s exciting to start with, then it’s frustrating, overwhelming, exhausting, and occasionally with a bit of persistence you find what you’re looking for.

It’s taken me years to work out how to get the best out of the internet when planning holidays, children’s activities and biz tips. Plus how to avoid the scams, fads and false information. I have learned only to follow experienced, evidenced based and expert advice.

If you’re planning to exercise during pregnancy and postpartum, and get prepared for birth here are some useful links : 

1.   EXERCISE MODS FOR PREGNANCY & POSTPARTUM – A downloadable cheat-sheet for SAFE alternative exercises and moves you can do when you hit a gym class or workout during your pregnancy and post birth recovery.

2.   A FABULOUS GUIDE TO PREGNANCY EXERCISE – if you are new to exercise or confused about what you should be doing try my #freebie foundation guide to Pregnancy Exercise plus you get a bonus 20% off BornFit pregnancy active wear…#winning !

3. MEGA BIRTH PREP – 3 birth experts, 2 videos and another freebie download to help you get packed and ready for hospital. It’s time to get empowered about your birth options and start a discussion with your birth buddy / partner – now.

4. NUTRITION – learn how to nourish you and your growing baby with my Nutrition Overview download, plus curb cravings with my 25 Pregnancy and Postpartum SNACK GUIDE 

I hope this saves you a heap of time and frustration.
Stay Fabulous !
xx

P.S  If you are still having a lil’ Dr Google anxiety don’t hesitate to connect with me. Reach out in my Facebook Community called the BFABSQUAD …sometimes a re-assuring voice or connecting with like-minded mamas is all you need to get a bit of clarity !

The post PREGNANCY POSTPARTUM EXERCISE #FREEBIES appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Avoid aches and pains

Improving  strength and mobility is a great way to avoid typical pregnancy and postpartum aches and pains. Many people think pain can only be reduced by stretching, however sometimes pain is not caused not from tightness but from weakness. This means mobility and functional strength training must be a focus and this can definitely start during pregnancy with safe and effective movements !

Bonus : Make sure you head to the bottom of this post to find out more details about how your can grab a 15% off special code for your own Unit 9 SWEAT PACK.

Plus my #freebie download on Pregnancy and Postpartum Exercise Modifications !

Unit 9 Resistance Strength and Mobility pregnancy postpartum workout video

Please note : this above workout has been increased in speed so take your time when you do these moves by following the full mobility and resistance program below. Then refer back to the video above for movement reference.

Mobility and Resistance workout with travel friendly home workout equipment

Go at your own pace. Try not to rush this 12 step workout make sure never hold your breath when you feel resistance, always exhale on effort to protect your deep core and pelvic floor.

Learn more here about how to breathe during pregnancy and postpartum workouts (as you can actually breathe your way to a better core)

All these exercises are safe to do during pregnancy, postpartum and throughout any stage of motherhood, as long as you have medical clearance to exercise.

Functional Pregnancy and Motherhood Workout

WARM UP :

1- Shoulder mobility with long resistance band – hold band in front so hands are wider than shoulders. Move both hands and band over head and back slowly – exhale as you rise. This is a great way to reduce should and neck pain particularly during postpartum when you have been nursing a baby for long period. Repeat 6 times

Glutes and Hips

2- Mini Band / Thera-band Crab walk – set the mini band above your knees, set your posture so it is stacked shoulder over ribs, eyes and chest up. Bend your knees and step 8 times sideways, return other side. Repeat this 2-3 times

3- Mini Band Tap Reverse – Band is still above knees. Stand tall, (use chair for balance especially if pregnant) supporting leg is soft -no locked knee joint, keep chest up and eyes up tap leg back and forward 8 times each side. Exhale as leg extends on the effort. Keep hips square, no twisting

NOTE : if you feel hip pain doing any moves. Please stop and check for additional symptoms here as you might have pelvic pain / pelvic girdle pain. Please see a physiotherapist about this condition.

Legs and Pelvic Floor :

Sit ups, crunches and planks need to be avoided during pregnancy and postpartum – learn here why. Also please avoid high impact moves like skipping and double-unders until you are ready here is why. Instead check out my skipping rope squats ! Did you know research has proven that if you breathe correctly during squats (exhale as you rise) this is one of the best ways to train your deep core and pelvic floor.

4- Skipping Rope Squats – secure your Unit 9 skipping rope to a pole or stair rail. Set feet slightly wider than hips hold onto skipping rope and you squat down (ensure knees track towards toes / feet slightly turned out). Keep shoulders above hips, also you don’t have to drop your butt lower than your knees, especially if you end up dropping your chest forward and putting pressure on your lower back. Go at a slow even pace and exhale as you rise to activate and protect your core. Repeat 8 -10 squats

Deep squats are suitable when you reach your due date to help open the pelvis in preparation for birth.

If you suffer from lower back pain or pelvic pain I highly recommend you do a support squat, with a fitaball in the lower back (as pictured below) for optimal alignment and support.

It’s also important that you DON’T clench or tuck your tailbone as you rise out of squat – as this is not optimal for your pelvic floor

Watch my IG Reel here to learn how

Join my face to face BRISBANE pregnancy workshop, where I will show you my unique fitball exercises including safe and effective cardio for any stage of pregnancy plus how to get your core birth ready and discover your abs better post baby !

5- Leg Slide Reverse – Place your Unit 9 sliders under each feet. Stand tall, (use chair for balance especially if pregnant) supporting leg is soft -no locked knee joint, keep chest up and eyes up slide 1 leg back and forward. repeat 8 times each side. Exhale as leg extends on the effort. Keep hips square, no twisting.

DEEP CORE TRAINING :

6- Pallof Press –  is a fabulous anti-rotational core stability exercise for strengthening the deep anterior core muscles and improving spine stablisation. The Pallof press is extremely versatile and can be performed in a standing square stance, split stance, kneeling, and half kneeling position.

Secure your Unit 9 long resistance band to be positioned at chest height (standard position). Set your feet hip width apart and knees soft. Lightly rest the fingertips of your inside hand on top of the other hand. This grip takes the inside arm out of the equation and really encourages the deep core muscles to work much harder. When you extend your arms, the band and your arms should form a 90 degree angle, so position your body accordingly.

• Before you move into your pallof press take a deep breath into your belly, and as you extend your arms, then long exhale and actively tuck your rib cage towards your hips (close the space in your midsection), gently brace your core and lightly engage your glutes. Hold your arms in the extended position for 1-2 seconds before you bring them back to the starting position.
• As you bring your arms back in towards your body, stop when your elbows touch your sides. Don’t allow your elbows to bend to touch your side /anterior core. Many people make this mistake.
• Relax your arms so they do not dominate the exercise and ensure shoulders are relaxed away from the ears
• Again – exhale on the effort or resistance of the band.
• As per the video below

This move can be a bit tricky to get the hang of. So don’t hesitate to reach out to me in my Facebook Group called #BFABSQUAD if you have any questions.

Also grab my complimentary exercise modifications swipe file so you can exercise safely and effectively plus grab a discount on any Unit Nine gear !

Hit the image below 

SWOLLEN FEET & ANKLE RELIEF :

7- Trigger Point Ball Roll – this is an awesome move to include at the end of your workout or if you have had a long day on your feet. Sit on a chair, with a nice tall posture and simple roll the Unit 9 trigger point ball (don’t worry it’s not spiky) under your feet. For a fabulous relief during pregnancy try keeping your ball in the fridge or freezer then rolling …ahhhhh it’s the best on a hot day !

FLOOR AND CORE WORK :

It’s time to get down on the floor (yep I know it can be a mission when preggers) grab your Unit 9 Sweat Towel and place it on the floor.

8 – Clams – set the Unit 9 mini band above your knees. Lie on your side, hips are stacked shoulders away from ears. Toes stay together as you lift knees apart (stop if you feel pelvic pain). Exhale as your knees lift, inhale as you lower. This exercise helps strengthen your inner and outer thigh muscles (aductors and abductors). Do 8 – 10 on each side

9- Reverse Bridge – Mini band is still above knees. Roll over so hands are behind your and feet flat, hip width apart knees up. Exhale as you lift up onto hands and raise hips. Keep a gap between chin and chest. This exercise activates your arms, legs / glutes and deep core.

Roll over and repeat both sets of the above exercises.

RELEASE & BREATHE :

10 – Trigger Ball Calf and Leg release  – imbalances happen up and down your body occur during pregnancy and postpartum. These often create perpetual overload and can lead to pain including SIJ pain and hip pain. Giving your foundation priority this includes your feet, ankles legs and pelvic floor with mobility moves can make a massive difference to imbalances, pain and dysfunction. As per the video the trigger ball calf roll together with the ankle roll above for some instant relief.

11- Thoracic Spine Release – this is a wonderful stretch to release and open up the back door to your heart or thoracic spine. This area in between you shoulder blades can get painful especially after long periods breastfeeding, holding a baby, sitting at a desk or leaning over a smart phone. If pregnant place a yoga block or pillow under your head for support as you do this stretch (see video above)

12- Core Breath – is an essential daily activity to include during pregnancy and postpartum. Connecting to your core breath will actually help you breathe your way to a breath your way to a better core. Find out full details about how to connect to your core breath here.

FREE EXERCISE MODS SWIPE FILE FOR PREGNANCY AND BEYOND

To ensure you continue to exercise safely and effectively during pregnancy and postpartum I have created a freebie PDF for you – pregnancy and post natal exercise modifications. The download includes 8 types of exercises such as burpees, toes to bar, skipping etc and the alternatives you can do during pregnancy and beyond.

Print it out and take it to the gym or add it to your current workouts ! Grab yours here.

You can also use your UNIT NINE pack for a fabulous toned arms workout – head to my IGTV channel to check it out.

PLUS – if you would like to continue your strength, resistance and mobility workout with your own UNIT NINE SWEAT PACK when you grab my Exercise Modifications download you will receive an email with an exclusive 15% code from Unit Nine.

Enjoy and stay fabulous !

xx

The post Strength, Mobility & Resistance Pregnancy Postpartum workout appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Safe pregnancy exercise

Please remember everyone during and after pregnancy are at varying levels of strength and fitness so make sure you listen to your own body and just do enough repetitions that challenge you without pushing you to lose form and postural alignment.  Pregnancy is not the time to push yourself to exhaustion –  you are in maintenance mode.

Pelvic pain and lunges

I discuss in the above lunge video how to lunge effectively to avoid hip and pelvic pain. If you are suffering form hip pain, pubic pain or pelvic pain please DO NOT lunge, or think that lunge type stretching will improve your condition ! Lunging can actually cause further inflammation to your hips – get the full details on pelvic pain symptoms and how you can avoid it in my blog post and video here.

And if you think those pregnancy leggings below are fabulous – you better grab my #freebie Pregnancy Exercise Guide. As you will also get a special discount code you can purchase yourself a pair from BornFit Pregnancy Activewear !

An alternative to lunges – pregnancy postpartum SQUATS

If you are suffering hip or pelvic pain, don’t think that you can no longer exercise. Movements that that avoid any split leg movements may be ok – please see a Women’s Health Physio to get fully assessed before you try this.  A great way to avoid an improve hip or pelvic pain is to focus on core and glute strength – as when this is optimal pelvic pain and lower back can be avoided or improved.

This is why squats are on of the BEST full body exercises especially for during and after pregnancy. Now …I know some of you might be thinking geez c’mon lady – I know how to squat…I bend down all day  !

BUT …

• do you you know how you should be aligned ?
• do you know how deep you should squat during and after pregnancy  ?
• do you know how to breathe during a squat to activate and protect your deep core and pelvic floor ?
• do you know the best time to introduce weight and how heavy with squats (I cover that in my my online pregnancy and postpartum membership THE BFAB METHOD)

Learn a safe squat workout for any trimester of pregnancy

Get fit and strong for the challenges of pregnancy, birth, recovery and early motherhood !

Frustrating aches and pain often occur during pregnancy and postpartum due to muscle imbalances, poor postural alignment and pesky pregnancy hormones, so its essential that you follow a specific pregnancy program to ensure – mobility and stability. During pregnancy if you are strengthening certain muscles groups and correcting poor posture you can achieve a pain free pregnancy !

A comprehensive pregnancy exercise program

If you find that you want to follow a more comprehensive pregnancy exercise program then I would suggest you join my Ultimate Pregnant Core program, especially if you love following video’s as there are more than 50+ pregnancy safe workouts included ! The Ultimate Pregnant Core is safe, specific and time efficient. Oh and don’t worry when I say core…I don’t just mean abs or kegels !

In my Ultimate Pregnant Core course you will learn how specific specialised movements can give you TOTAL deep core strength, which is essential for avoiding diastatis recti, pelvic floor dysfunction and a better birth and recovery.

I also give you you lots of modifications and variations for all levels of fitness and if you have any limitations. This course is suitable if you’re new to exercise, intermediate or a fitness fanatic plus if you have joints or pain you need to be careful of…you can safely do this course !

Over 8 weeks, I’ll guide you through a variety of total body workouts that will give you strength, balance, mobility and deep core connection in less than 20 minutes per session. Every other day—you’ll have plenty of time for those essential pregnancy naps and savouring the delicious food from your weekly pregnancy meal plan provided by an accredited nutritionist !

Do you want to improve your whole-body stamina (for the challenges of birth and recovery), build lean muscles (yes it can be done during pregnancy) plus ensure you are nourishing both you and your growing baby effectively ? Let me help you find the inner confidence and self-worth that is the foundation of true core strength connection for pregnancy and beyond.

Register here doors open soon for my Ultimate Pregnant Core Program, spaces will be limited as I personally want to ensure I can connect and guide you through this unique course – every week over 8 weeks.

xx

P.S if you have any questions about the videos above or my Ultimate Pregnant Core Course – reach out to me in my Facebook Community right here.

The post Safe Pregnancy Workout – Lunges & Squats appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

My snacks are going to help you boost your nutrition and ensure you are still eating delicious food !

25 prenatal postpartum nutritious snacks – complimentary download

During pregnancy and postpartum my 25 nutritious snacks are going to help you :

• Fight cravings before they start
• Help keep you full for a long time
• Avoid blood sugar spikes (which contribute to nausea and over-eating)
• Prevent you from gaining a tonne of weight both during pregnancy and postpartum
• Boost your energy levels

GRAB YOUR SNACK GUIDE DOWNLOAD HERE >>

All of these snacks in my complimentary guide have a balance of fat-to-protein-to-carbohydrate ratio as each of these nutrients are essential for fuelling your body. Plus I have categorised the snacks into – sweet, salty, crunchy spicy…to ensure some of those crazy cravings are satiated.

If you want to dive a little deeper into what are the essential nutrients you need for both you and your baby both during and after pregnancy – grab my Nutrition Guide right here (it’s another freebie)

Then, make sure you jump into my Facebook Community – called #BFABSQUAD and let me know what are your favourite snacks from the guide.

P.S Register for my online pregnancy and postpartum membership THE BFAB METHOD – includes a comprehensive prenatal nutrition program with weekly meal plans, recipes and shopping lists.  Make sure you get on the list so you don’t miss any early bird offers. Register here.

The post 25 Pregnancy & Postpartum Nutritious Snacks appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.

Recipe for Nutrient dense Pregnancy Postpartum Quinoa Salad

Ingredients :

1 C quinoa

2 C water

2 tsp olive oil

1 small onion, chopped

1 sweet potato or half butternut pumpkin, peeled and diced

1/2 red capsicum, diced

1 zucchini, diced

1 garlic clove, crushed

2 tsp Moroccan spice mix you can buy it premade or make it yourself (salt, pepper, dried rosemary, ground turmeric, paprika, ground coriander, ground ginger, cumin, lemon zest)

Handful of chopped kale

2 Tbs lemon juice

2 – 3 hard boiled eggs

Instructions :

Place quinoa & water in a large saucepan and bring to boil. Once boiling reduce heat and simmer for 10 mins with the eggs in it – stirring occasionally. Remove pan from heat and remove boiled eggs. Put boiled eggs in cold water and let quinoa sit covered for 10 mins.

While quinoa is cooking heat oil in saucepan add vegetables, garlic and Moroccan spice and cook, stirring until pumpkin or sweet potato is soft, (about 5 mins). Turn off heat.

Add quinoa, chopped kale and lemon juice to the vegetables and toss to combine.

Options:

• I like to mix in a handful of low sugar cranberries, then top with spring onions.
• You can also add cooked / grilled salmon for a delicious dinner meal like mine below

This is also  wonderful recipe for during pregnancy eggs are essential for both you and your baby’s nutrition requirements. Read here why.

Grab some more pregnancy and postpartum nutrition tips – here is my complimentary NUTRITION GUIDE

xx

The post Quinoa Egg and Veggie Salad – pregnancy postpartum meal appeared first on BodyFabulous Female Fitness II 30+ Perimenopause, Pregnancy + Postnatal.