Returning to Exercise after Giving Birth
Hi Mamas,
Today I thought I would write about my experience of returning to exercise after giving birth.
So, the birth of my daughter, went absolutely nothing to plan, which resulted in an emergency C-Section. (I will save the details for another time).
After a couple of days in hospital being barely able to move, I knew the recovery was going to take a while. The day of being released I was very excited and I couldn’t wait to get my baby home and enjoy this time with my husband and daughter.
I was also looking forward to being given a rehabilitation plan from the doctors on how to recover from a c-section. Well, that certainly didn’t happen and the only information that I got (from a midwife) was, don’t lift anything, don’t drive and don’t put the washing on the line for 6 weeks.
I honestly couldn’t believe that this was the only information that I was being given. Then fast forward to my “6 week check up”, I was told by my GP, that everything was fine and to start doing crunches to strengthen my abdominals up.
What the??
As a qualified personal trainer, I couldn’t believe what I was hearing. (BTW, it was definitely this moment that I knew I had to go and further my studies to help all of us mamas out there with the recovery process of pregnancy!)
Anyway, going back to my departure day and barely being able to walk out of the hospital with hardly any information given, I knew this was going to take a while to recover! I was lucky that I had my mama with me for a few weeks to help with all the daily things that needed to be done. Like the washing, cleaning & cooking!
Yes, my mama even made our dinners for my brand new family, every night! Then my husband had time off over the Xmas holidays, so I was fully covered for quite some time to be able to just simply rest.
And yes, thats what I did…. I rested as much as I could to let my body heal properly. As there was one thing my husband said to me “Don’t rush your recovery…. take your time…. and only do things when your body tells you, you can. The last thing you want is to hurt yourself and have to start all over again at square one”.
So along the way, this kept coming back into my head, especially when it was just week two and I thought I could drive. But I knew I couldn’t, as my body took quite a while to heal.
Some days, I would just be walking to the other end of the house and mypPelvis felt like it was tearing apart. It wasn’t until I was ten weeks post partum, that I knew I could start walking again, slowly but surely, I was walking.
For the next 2 months, I was only walking (plus working on my breathing, Kegels and pelvic floor!) as I wanted to slowly build my fitness up and take my time. I started with only being able to walk a few hundred metres to walking 10kms easily with out any pain or niggling feeling around my pelvic area.
So once I had achieved that, I knew I was ready to slowly introduce weights again. (it was fun though, walking nearly every day with my brand new baby in her pram). It was five months post partum, that I slowly introduced this.
I started with just body movements – squats, lunges, pushups… but with no weights. Again, I had to wait a while until I could add the load (weights) as these movements started the pressure and pain in my pelvic area. So once I knew I was ready I started loading my functional movements or as my trainers call it “The Mummy Movements”.
I am now twelve months post partum and I can honestly say, that I am so grateful for my husband planting that seed in my head, to not rush, as you don’t want to have to start all over again!
I listened to my body and took my time to start training again and I have had no issues. If I rushed it and started too early (like I probably would have) ,I bet I wouldn’t even be able to lift my little girl up. After having my baby, it was no longer about being lean and looking my best.
It is now all about my baby girl and just simply becoming strong and being able to keep up with her. I want to be able to do everything with her and being strong, healthy and fit is a big part of it.
Thank you for reading and making it this far. Keep an eye out on my social media pages and blog as I will continue to share parts of my training with you. And please don’t hesitate to contact me if you have any questions about returning to exercise!
You might like to read my other articles here.
Much love,
Book A Session With Me Here
The AMAZING Benefits of Pregnancy Massage!
/in Massage /by MaternalGroundingHi Mamas,
Today, I wanted to write about the AMAZING benefits of pregnancy massage.
When going through your pregnancy journey, there are many changes to your body to accommodate the growing baby inside your belly. Along with this, there may be some areas of tightness, pain, discomfort, sickness and anxiety.
I want to stress to you that it is extremely important to not only look after the baby in your belly, but also you (the mama).
Many people seem to think that receiving a pregnancy massage would just be a “treat”. But I am on a mission to educate you that pregnancy massage is not a treat, it is a “treatment” and will help you along the way with all of your tightness, pain, discomfort, sickness and anxiety.
Pregnancy massage therapy can address the various physical changes of pregnancy: oedema, foot, leg or hand discomforts as well as pain in the lower back, pelvis and hips.
Swedish massage may facilitate gestation by supporting cardiac function, placental and mammary development, and increasing cellular respiration. It can reduce oedema and high blood pressure as well as contribute to sympathetic nervous system sedation.
There has been some great research on the benefits of touch providing a contemporary for its reintroduction into maternity care.
Women who were nauseous and or vomiting through out their pregnancy, experienced a decrease in these discomforts when they applied finger pressure to a specific acupressure point on their forearm several times a day.
Pregnant women massaged twice weekly for five weeks experienced less anxiety, leg and back pain. when compared with control groups who practiced relaxation only. The women who had experienced massage reported better sleep and improved moods, and their labour had fewer complications, including fewer premature births. (TField)
Studies show that when women receive nurturing touch during later pregnancy, touch their babies more frequently and lovingly.
During labour the presence of a doula, a woman providing physical and emotional support, including extensive touching and massage, reduces the length of labour and number of complications, interventions, medications and caesarean sections (Etal: C.Osborne-sheets 2001, TField & PMA)
There are profound physiological, functional, emotional, relational and lifestyle changes occur during gestation and labour, often creating high stress levels.
Too much stress can negatively affect mother and infant health, resulting in reduced uterine blood supply and higher incidence of miscarriage, prematurity & other complications. Pregnancy massage can help woman approach their due date with less anxiety as well as physical discomfort. Even apart from easing specific aches, massage can act as an overall tonic and increase the expectant mother’s body awareness.
Various forms of massage therapy, including Swedish, deep tissue, neuromuscular, remedial, stretching, movement, traditional Chinese medicine and shiatsu may be applied through out pregnancy, as well as labour and the post natal period.
It is safe to say that pregnancy massage is extremely effective and safe in helping you treat the pain and discomfort you are experiencing.
PREGNANCY MASSAGE BENEFITS
♡ Decrease Your Lower Back Pain
♡ Decrease Sciatica Nerve Pain
♡ Decrease Pelvic Pain
♡ Improve Your sleep
♡ Reduce Swelling & Oedema
♡ Stabilise Hormonal Changes
♡ Enhance the Mother Baby Connection
♡ Facilitate Relaxation to Reduce Anxiety
If you have any questions at all, please do not hesitate to to contact me and ask, as I am more than happy to help you throughout your entire pregnancy journey, post natal, recovery and beyond!!
You might also like to read some more of my articles! Come and say hello on Facebook or Instagram.
Much love,
BOOK A SESSION WITH ME HERE
Symphysis Pubis Separation and Pelvic Girdle Pain
/in Pregnancy /by MaternalGroundingHi Mamas,
What is Symphysis Pubis Separation (also known as Pelvic Girdle pain)? And how can pregnancy massage help? Read on!
As you go through your pregnancy journey, there are a lot of changes to your body as you grow your baby. One very common thing to experience is Pelvic Girdle pain, which is a separation or dysfunction of the Symphysis Pubis.
The pelvic bones are generally well supported and kept stable with the supporting ligaments surrounding them. However, during pregnancy, hormones are released and with the uptake of relaxin, there are changes to your ligaments. The increased laxity of the joint is designed to relax the pelvic bones and help facilitate an easier birth. but, with the laxity of the pelvic joint, this can also cause it to be unstable, with pain and discomfort on movement.
The specific area affected in SPD is the narrowest point of the bones in the pelvic girdle which lies directly in front of the bladder. The symphysis pubis is the region at the front of your pelvis which is normally covered by pubic hair.
Another contributing factor is the changes in weight distribution which create stress on the pelvis, the spine and all the structures which support them.
Symptoms of Symphysis Pubis Separation:
Recommendations to help relieve the pain of Symphysis Pubis Separation:
Please also talk to your Obstetrician, Midwife or Doctor about your pain. You could even go to a women’s health physiotherapist.
I highly recommend Andrea Baker from Restore Pelvic Physiotherapy if you are struggling to get relief.
If you have any questions at all, please send me a message and I will be more than happy to help.
You might also like to read some more of my articles! Come and say hello on Facebook or Instagram.
Much love,
BOOK A SESSION WITH ME HERE
Healthy and Family Friendly Shepherd’s Pie
/in Recipes /by MaternalGroundingHi Mamas,
Today I am sharing with you my recipe for my Healthy and Family Friendly Shepherd’s Pie.
I make it also for my 1 yr old little girl. She normally eats everything and anything, however, lately she has become fussier with her veges. So I am trying many different ways to get her to eat as many veges as possible.
She really loves mashed potato and I have been adding zucchini into it, to increase her green vege intake. This was definitely a winner for her!
Healthy and Family Friendly Shepherd’s Pie
INGREDIENTS
METHOD
I hope you enjoy this Healthy and Family Friendly Shepherd’s Pie! If you make it, don’t forget to tag me at @maternalgrounding online.
You might like to read some of my other articles here.
Much love,
Book A Session With Me Here
Winter Vege Casserole
/in Recipes /by MaternalGroundingHi Mamas,
I thought I would share this delicious recipe for my Winter Vege Casserole that I created. It’s super easy!
As busy mums, we can find it hard to make sure we have delicious and nutritious meals for our family. Healthy meals are super important for not only us as adults, but also our children too make sure they are healthy, active and growing.
Anyway, my shopping day is tomorrow and I had a whole heap of veges that I needed to do something with. So, I simply just placed them all in my slow cooker, ready for dinner tonight. I normally cook some chicken or steak as our protein side of dinner and then there will be sooooo many healthy veges to go with it now.
Winter Vege Casserole
INGREDIENTS
1 Eggplant
3 Small Zucchinis
2 Carrots
1 Bunch Kale
1 Can Lentils
1 Can Chickpeas
1 Can Red Kidney Beans
1 Can Pumpkin Soup
1/2 Cabbage
1 Cup of Mixed Frozen Veges
METHOD
Just throw them all in the slow cooker on high for 2 hours or low for 4 hours. You could also get away with not having any meat in there, as you have a decent amount of protein in there already from the legumes!
I haven’t added any herbs or spices as I love the taste of all the veges. It is only lunch time, but I am going to sneak some in for lunch, as it is already cooked.
Have a great week everyone, and let me know how you go with this recipe!
Much love,
BOOK A SESSION WITH ME HERE
Returning to Exercise after Giving Birth
/in Post Natal /by MaternalGroundingHi Mamas,
Today I thought I would write about my experience of returning to exercise after giving birth.
So, the birth of my daughter, went absolutely nothing to plan, which resulted in an emergency C-Section. (I will save the details for another time).
After a couple of days in hospital being barely able to move, I knew the recovery was going to take a while. The day of being released I was very excited and I couldn’t wait to get my baby home and enjoy this time with my husband and daughter.
I was also looking forward to being given a rehabilitation plan from the doctors on how to recover from a c-section. Well, that certainly didn’t happen and the only information that I got (from a midwife) was, don’t lift anything, don’t drive and don’t put the washing on the line for 6 weeks.
I honestly couldn’t believe that this was the only information that I was being given. Then fast forward to my “6 week check up”, I was told by my GP, that everything was fine and to start doing crunches to strengthen my abdominals up.
What the??
As a qualified personal trainer, I couldn’t believe what I was hearing. (BTW, it was definitely this moment that I knew I had to go and further my studies to help all of us mamas out there with the recovery process of pregnancy!)
Anyway, going back to my departure day and barely being able to walk out of the hospital with hardly any information given, I knew this was going to take a while to recover! I was lucky that I had my mama with me for a few weeks to help with all the daily things that needed to be done. Like the washing, cleaning & cooking!
Yes, my mama even made our dinners for my brand new family, every night! Then my husband had time off over the Xmas holidays, so I was fully covered for quite some time to be able to just simply rest.
And yes, thats what I did…. I rested as much as I could to let my body heal properly. As there was one thing my husband said to me “Don’t rush your recovery…. take your time…. and only do things when your body tells you, you can. The last thing you want is to hurt yourself and have to start all over again at square one”.
So along the way, this kept coming back into my head, especially when it was just week two and I thought I could drive. But I knew I couldn’t, as my body took quite a while to heal.
Some days, I would just be walking to the other end of the house and mypPelvis felt like it was tearing apart. It wasn’t until I was ten weeks post partum, that I knew I could start walking again, slowly but surely, I was walking.
For the next 2 months, I was only walking (plus working on my breathing, Kegels and pelvic floor!) as I wanted to slowly build my fitness up and take my time. I started with only being able to walk a few hundred metres to walking 10kms easily with out any pain or niggling feeling around my pelvic area.
So once I had achieved that, I knew I was ready to slowly introduce weights again. (it was fun though, walking nearly every day with my brand new baby in her pram). It was five months post partum, that I slowly introduced this.
I started with just body movements – squats, lunges, pushups… but with no weights. Again, I had to wait a while until I could add the load (weights) as these movements started the pressure and pain in my pelvic area. So once I knew I was ready I started loading my functional movements or as my trainers call it “The Mummy Movements”.
I am now twelve months post partum and I can honestly say, that I am so grateful for my husband planting that seed in my head, to not rush, as you don’t want to have to start all over again!
I listened to my body and took my time to start training again and I have had no issues. If I rushed it and started too early (like I probably would have) ,I bet I wouldn’t even be able to lift my little girl up. After having my baby, it was no longer about being lean and looking my best.
It is now all about my baby girl and just simply becoming strong and being able to keep up with her. I want to be able to do everything with her and being strong, healthy and fit is a big part of it.
Thank you for reading and making it this far. Keep an eye out on my social media pages and blog as I will continue to share parts of my training with you. And please don’t hesitate to contact me if you have any questions about returning to exercise!
You might like to read my other articles here.
Much love,
Book A Session With Me Here
Welcome to Maternal Grounding (and a smoothie recipe)
/in Recipes /by MaternalGroundingWelcome!
Welcome to Maternal Grounding (and a smoothie recipe).
This is my brand new business that I have been working on for the past year and as you have probably already read, I absolutely love nurturing mamas and everything to do with women’s health, massage, fitness and nutrition.
So I thought I would start my first blog with talking about my daily nutrition and advice.
Being a first time mummy has definitely been a whole new level of learning. My day seems to go so fast and in the blink of an eye, it is bed time already. While I am left wondering what exactly have I done or accomplished today?
Don’t get me wrong, just looking after your brand new baby is more than enough to accomplish during the day but sometimes I need to do the washing, make the beds, clean the toilets, clean the bathrooms etc etc.
So as the day progresses, I remember that I also need to eat and nourish my body with healthy food to not only eat, but to give myself energy!
My biggest tip to everyone is…. have food prepared, especially your breakfast!!
Some mornings I just don’t have the time to actually make my breakfast and sit down to eat it (as the baby is probably crying and needing her nappy changed)
So I have been preparing smoothies by keeping fruit already cut up and placed in sandwich bags in the freezer.
My Morning Smoothie Recipe
INGREDIENTS
METHOD
Have everything prepared and frozen in individual sandwich bags.
Simple put everything in an blender or ninja bullet for about 1 minute.
This makes my mornings run so much smoother and I am fuelled up and ready to go!
Have a try of this smoothie recipe and let me know how you go!
Much love,
BOOK A SESSION WITH ME HERE