Maria Kang “what’s your excuse?” photo, she’s got a good point!

Maria is all across the TV this morning with her controversial photo, which shows her with a flat tummy and amazing body with her 3 children. All credit to her this is very clever PR (probably carefully planned for maximum exposure) and has got her worldwide coverage!

She shouldn’t be getting so much criticism though, she is a hard working mum who has prioritised her fitness and her body, setting a great example to her kids.

From my own experience I know that you don’t have to sacrifice time with your children to exercise. If you are motivated you can fit it in around them. But it is hard work, which is why most women don’t bother. Don’t blame her for taking control and looking amazing!

I lost all my baby weight in 2 weeks with both of my daughters with sensible eating and exercise at home, following my exercise plan, the 3-plan. Make having a child the time you become a healthier, fitter, more confident woman and your whole family will benefit.

Here is my photo after 12 weeks after baby number 2 – my plan really does work!

12 weeks after baby

12 postnatal fit ball exercises for mums

In the same way that fit/gym/swiss balls (they have many names!) are great to exercise with during pregnancy they are perfect for new mums, particularly in the weeks and months following childbirth when you are gradually regaining your strength and fitness.

Your deep core muscles, back, surface abs and pelvic floor may all be weakened by pregnancy and childbirth and working out with the ball is perfect to aid their recovery. This is because anything you do on the ball is going to require you to balance and stabilise yourself using your deep abdominal muscles (or TVA – Transversus abdominis). You can also do a huge variety of exercises with a gym ball (especially if you also have a set of dumbbells) to work your whole body and keep your workouts interesting!

Check out my postnatal gym ball workout – 12 exercises to work your whole body:

http://www.bump2mumfitness.com/12-postnatal-fit-ball-exercises-for-new-mums/

Enjoy! x

Inspired to cycle by the Olympic women? Great for pregnancy!

 I have just been reading this article in the Telegraph: Victoria Pendleton inspires British women to get in the saddle

It s great news that women have been encouraged to get on their bikes after watching our fabulous UK women in the velodrome! Contrary to popular belief cycling won’t give you huge thighs (unless you train them to get huge a la Chris Hoy!) In fact cycling will give you great tone in your legs if you do it regularly as it works all the main muscles groups including your quads (front thighs), calfs and glutes (for a peachy bottom – look at Victoria’s!)

If you cycle regularly you will burn calories (and lose weight if that is your goal – maybe as a new mum), improve your cardiovascular fitness, increase your muscles strength and tone and feel fantastic – plus all that fresh air will do you the world of good!

Cycling is a great exercise for pregnancy as your body weight is supported. If you haven’t cycled before then check with your GP or midwife that your pregnancy is low risk, but if you love cycling there is no need to stop. You control the pace and choose the route to suit your stage of pregnancy. You may want to switch to a static bike in the last couple of months if you start to feel unstable (your centre of gravity won’t be what you are used to!) or switch to another activity which isn’t so up close and personal with your (maybe suffering) ladies bits. However, if you cycle to work you’ll probably want to keep going as long as possible to save on bus fares!

The the CTC – the national cyclists’ organisation – gives some great advice:

“Obviously you should minimise the risk of falling off: cut down on those off-road descents and don’t race-train in a pack. Be vigilant about avoiding dehydration and be aware that your joints will be a bit more elastic due to changes in collagen, so take note of any joint pain.

Some general hints include:

  • Accommodate a big belly by raising the handlebars and perhaps temporarily fitting a taller stem.
  • If changes in posture are a pain in the butt, try a wider, more padded saddle.
  • In the later stages, be aware that your heart and lungs are working harder than usual. If you’re too out of breath to talk, slow down.
  • You may need to fit lower gears to the bike, or walk the hills.
  • Use well-padded gloves and shift your hand positions frequently, as you’ll be resting more weight on your wrists.”

In summary – there are so many benefits to staying fit and healthy in pregnancy including more endurance and energy for labour and birth. If you can keep yourself active and mobile you will feels loads better. Just always remember to listen to your body and stop if anything doesn’t feel right. Apart from that – on yer bike!!

ALWAYS WEAR A HELMET. NO EXCUSES. SHOULD BE LAW.

Trying to concieve? Get to a healthy weight

Obese women who are trying to conceive should try dieting before immediately turning to IVF treatment as women who lost weight were three times more likely to fall pregnant, a study has found. You can read more in this article from the telegraph

This is only a small study, but the message is clear. Get to a healthy weight, eat well and take regular exercise and you are much more likely to get pregnant. You body needs to be in tip-top condition if it is going to nurture your baby for nine months and being obese means that you are going to be pre-disposed to medical problems for you and your growing baby. Think of pregnancy as a trigger event to change your life in a positive way. It is a challenge, but well worth it!