25 Pregnancy & Postpartum Nutritious Snacks

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Nutritious snacks are a secret super power that I want to share with you. As most women are not eating enough (read why here) or if they are, it is not the most nutritious choices. As a busy Mama of 3 I know how hard it is both during pregnancy and postpartum to stay well nourished. Especially…

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Rotational movement – to avoid pregnancy postpartum pains

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During pregnancy, postpartum and in general daily life we all rotate. Rotational movement includes – getting in and out of a car, driving, walking, reaching etc. This kind of movement only increases as you enter motherhood – turning from the front seat of a car to reach your child, twisting to get your baby in…

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Why I became a Pregnancy Postpartum Trainer / Coach

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Hey there …would you like to know why I became a pregnancy and postpartum trainer ? I started working in the fitness industry when I was 17 as I loved sport and exercise and thought it would be an awesome part-time job during my university studies. It sure was –  I trained as a personal…

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Safe abdominal exercises for pregnancy postpartum

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Pregnant and postpartum women often ask me what are the best abdominal exercises for pregnancy and postpartum ? This question often arises from concern’s about diastatisis recti and the dreaded post birth  “mummy tummy’ or “postpartum pooch” Firstly – what is the core?  Did you know, your six pack muscles (more correctly termed the Rectus Abdominis or…

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Chia pudding – pregnancy/ postpartum breakfast & snack

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I am often asked by many pregnant and postpartum women – what can I have for breakfast that is easy and nutritious ? Chia seed pudding is perfect (and so are eggs…more on them here). Fabulous chia seeds Chia seeds are unique as they have an ideal balance of soluble and insoluble fibre – meaning…

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Eggs are a Pregnancy Postpartum SUPERFOOD

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Eggs are fabulous superfood for both during and after pregnancy. They are a convenient source of protein and also packed with essential vitamins and minerals that are commonly lacking in many women’s pregnancy and postpartum diet. Forget cholesterol concerns and learn about Choline in eggs Choline is found in egg yolks and has the same…

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Pregnancy Exercise – should you monitor your HEART RATE ?

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Planning to exercise during pregnancy ? You might have been told you need to monitor your heart rate or that it can only be at a certain level. Do not raise heart rate above 140 bpm. 140 bpm (or beats per minute) was the so called “safe” level set several years ago. Women were told it…

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What is healthy pregnancy weight gain ?

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Are you concerned about pregnancy weight gain and how many calories you should be eating during and after pregnancy ? As a Pregnancy and Post Natal Exercise Coach I am often asked the following questions ….“How much weight should I gain during pregnancy ?”, “What should my calorie intake be now that I am pregnant ?”…

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How to measure your Diastatis Recti / Abdominal Separation

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Diastasis recti (DR) can be a big concern both during and after pregnancy. If you aren’t sure what diastasis recti is – it’s abdominal separation that occurs during pregnancy and continues both birth. This separation is completely normal and HAS to happen during pregnancy –  your core needs to separate to make way for your…

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