Pilates and Pregnancy Part Three - Exercise Post Birth

Exercise Post Birth

It goes without saying that new mums want to get back to their pre baby weight as soon as possible after giving birth, and from my experience with clients this time is the most challenging for women as they struggle to come to terms with the change of lifestyle a new baby brings; lack of time and energy being the two key factors in trying to re-establish a fitness routine. 

I mentioned in my Pilates and Pregnancy Blog part one that giving birth is like running a marathon, and I really encourage new mums to think this way. You have been in training for months for the event, the event has happened and however it went your body is now in recovery, and needs time to heal itself.

And this is the REALLY important bit- a methodical, slow paced approach to recovering the body through exercise will be much more sustainable and see the best results in the long term.  Gentle, focused exercises are the key to getting your body back to optimum condition, feeling good and working well.

So where do you start?

What you can do is begin gentle pelvic floor exercises within 24 hours after giving birth, this will help reduce swelling and speed up the healing process. The NCT has a section on this: http://www.nct.org.uk/pregnancy/pelvic-floor-exercises-during-and-after-pregnancy  and I would recommend every woman reads it as I’ve had clients follow these exercises religiously who’ve had a great recovery post birth. These exercises will also prevent problems in later life such as bladder control so worth putting the time in, and it’s something that is easy to do and can be maintained regularly, as often as you care to do it.  The other thing you can do to help get back to normal is to eat healthy balanced meals with plenty of fruit and vegetables. If you want to lose weight then by all means cut down on sugary foods but do not go on any sort of diet, your body needs all the nutrients it can get. The NHS website have a section on keeping fit and healthy with a new baby: http://www.nhs.uk/Conditions/pregnancy-and-baby/Pages/keeping-fit-and-healthy.aspx

Resuming Exercise

Once you have had your post natal check with your GP at around six to eight weeks and they have said that you are safe to exercise, you can begin your Pilates again. If you have had a caesarean you will need longer so listen to your doctors or midwife’s advice, and be sure to follow it. Remember that whatever sort of birth you had, your back and your core will have weakened so take it slowly. Pilates is especially good at this time in your life as it is a precise approach to movement that strengthens your core, back and joints whilst teaching you to be aware at all times of your posture. The deep breathing is especially good at helping tired mums relax and de-stress and is a simple way to start the recovery process. Relaxine will stay in the body until you have finished breastfeeding so be aware that your ligaments and joints will be more supple than usual and take care not to overstretch or twist your body. And finally remember this quote when you’re feeling challenged by your new lifestyle and not sure you can make it to your pilates class.

‘Change happens through movement and movement heals’
Joseph Pilates

Written material copyright of Rachel Lawrence.
All Rights reserved.

Feed Your Skin From The Inside Out

I don’t know about you but the British summer plays havoc with my skin. What with the weather being hot and humid one minute and cold and wet the next, my skin can really suffer.  You would have thought I’d have found the answer in a pot by now, but having tried my fair share of skincare brands over the years, I’ve found it hard to find the right product that’s suits my sensitive skin and modest budget!  

So a few years ago I started experimenting with the idea of feeding my skin from the inside, to see if it made a difference. Using the saying ‘we are what we eat’ as a starting point, I looked into fruits, vegetables and supplements that help support collagen production, maintain balanced hormone levels, and aid digestion, all areas of the body which will affect how your skin looks if they are not functioning properly. I wanted to find and maintain a healthy glowing skin, and I finally found the answer in food!

The key components of my ‘skin friendly’ eating plan are keeping well hydrated, eating fruit and vegetables that contain powerful antioxidants, and making sure I have a healthy dose of essential fatty acids. In particular, eating foods that contain omega 3’s, as they encourage the body to produce anti-inflammatory compounds, which are particularly helpful for inflammatory skin conditions such as psoriasis and eczema.

Having been a lifelong eczema sufferer my skin has never been as clear, as healthy, and as fresh and plump looking as it is today. I put this all down to eating well and, eating the right types of food to feed my skin.

On that basis here is a recipe I’ve been tinkering away with in my Chiswick kitchen. It’s a delicious smoothie pudding recipe, which contains all the key ingredients to feed your skin, from the inside out.  I must confess to liking my smoothies so thick you can spoon them out of the glass! So these ingredients and measures give you the consistency of a greek yoghurt. You can make it as a pudding, and serve in small glasses with a spoon. Or alternatively, you can have it as a straight smoothie, adding more coconut water to thin it out and drink straight from the glass. As always, don’t forget to share your healthy living treat with friends, family or partner, and enjoy!

Feed your skin smoothie pudding

250ml coconut water

Half a ripe avocado

3 frozen broccoli florets

Handful of spinach

1 apple -chopped

2 dsp ground flaxseed

Pour the coconut water into your processor and add the frozen broccoli and ripe avocado, blend until the broccoli is fully broken down which may take a while depending on the power of your blender. Then add all the other ingredients and whizz away until fully blended. If you’re having as a pudding decant into 4 small glasses and serve with a teaspoon. Or, add more coconut water to your desired consistency and you’ll get two good size glasses to drink. Be sure to consume as soon as possible after making, it’ll be cold, fresh and very, very tasty!

Do let me know what you think of it by adding a comment below, or responding via facebook or twitter. I’d love to hear from you!

© Rachel Lawrence. All rights reserved. No reproduction without permission. 

Pineapple Post Easter Detox Smoothie

I love Easter for so many reasons, the break from work, the sunshine, the cherry blossoms that start to appear on the trees, and not least of all the possibility of some extra chocolate. I do love my chocolate! But after the Easter break, I can feel a bit lethargic and in need of something fresh, clean and healthy so here it is. My post Easter detox smoothie, a perfect antidote! 

It’s got a zing from the lime, and tastes exceptionally fresh and clean.  The pineapple is packed with Vitamin C, essential fibre, and potassium so great for heart health, digestion and clearer skin. There is also a little known fact that the enzyme it contains Bromelain has been found in studies to reduce swelling, bruising and pain associated with injury and surgery. So one to add to the recipe book for those occasions. 

Coconut oil is a 'must have' ingredient, it has too many benefits to list here but a key one to note in relation to Easter and chocolate is its weight loss properties! It contains short and medium-chain fatty acids that help in taking off excessive weight. Furthermore, it increases the body’s metabolic rate by removing stress on the pancreas, thereby burning more energy which in turn helps to lose weight. 

So drink, enjoy, and feel a little bit smug that you're doing something incredibly healthy for yourself.

Ingredients
Half a small pineapple cut into chunks
1 banana
1 apple cut into chunks
Juice of half a lime
250 ml Coconut water
1 dessertspoon coconut oil
2 dessertspoons of Linwoods Milled flaxseed, almonds, brazil nuts, walnuts and co-enzyme Q10

I like to keep things simple so put it all in the blender and whizz until fully blended.  You can have this as a meal replacement (I had it for breakfast today) in which case drink it all. If you're having it with a meal then share with a friend/colleague or get the kids to drink it with you! You never know you may convert them into smoothie fans too!

© Rachel Lawrence. All rights reserved. No reproduction without permission. 

A Fitness Challenge for your Family this Easter!

Let’s face it, most of us would benefit from being getting a bit (a lot?) more exercise. Children over five and teenagers should, according to the Department of Health, be doing a bare minimum of 60 minutes ‘moderate to vigorous intensity physical activity’ every day. And once you reach adulthood you’re not off the hook. If you’re between 19-64 you should aim to be physically active for at least 20 minutes every day, and for no less than an hour and a half each week.

When you see it written down like that it doesn’t look that much, but for many of us there can be little time between work and family commitments to focus on fitness. It’s often the last priority when it should really be right up there. How can you do everything else that’s expected of you, after all, if you don’t look after yourself?

So here is a fun, and sociable (and slightly competitive!) fitness challenge for the whole family to enjoy over the Easter break. I’ve done it with a family I teach regularly, so it’s a tried and tested workout! This is your chance to see who’s the fittest - mum, dad, or the kids!

Rachel’s five day fitness challenge!

The whole family needs to do the five exercises below for the week leading up to Easter Sunday. To make sure everyone is motivated to stay the course you could offer a special Easter treat as a reward to everyone who completes the challenge.

Start by doing 4 repetitions of each exercise on Monday 30th March, then add one extra repetition of each exercise per day until Easter Sunday, by which time you'll be doing 10 of each.

Do make sure you all do the workout on something soft when you’re lying down, a carpet will do as long as you have no back problems.

And that’s it!

I’ll be posting on my blog and facebook page too so please let me know how you’re getting on, who completed the task and what your reward was!

The Eggsercises – sorry, but it is Easter!

Roll down and walk the plank

Standing up straight to begin with, feet hip distance apart. Start to roll your spine down starting from the neck until your hands are close to the floor. Bend your knees, put your hands on the floor and start to walk forward with your hands until you are in the plank position. Take a breath and then walk your hands back until they are near your feet and roll back up.

Superman/Superwoman

Start kneeling on all fours, then lift your right arm and left leg at the same time and balance like a flying superhero. Hold it for a moment, then do the same on the other side. You need to do both sides to count as one repetition.

The Chiswick Bridge

Lie on your back with your knees bent, feet hip width apart and arms down by your side. Pull your tummy in, tilt your pelvis towards you and roll your pelvis up starting from the tailbone until your body is in a bridge position with your pelvis in the air. Take a breath, then roll the spine back down onto the floor.

The Westside Leg Lift

Lying on your side, bottom arm straight out in line with your body and with your head resting on it. Make sure your legs are together and that you are completely on your side so that your hips don’t roll forward and you are not arching your back. Place the hand of your top arm in front of your chest with elbow bent. Breathe out and try to lift both legs off the floor without your spine arching or your hips rolling forward or back. You need to keep your body in as straight a line as possible.

The Chiswick House Swan Prep

Lie on your front with your arms bent, elbows close to the sides of your body and palms facing down. Pull your tummy in and away from the floor. As you breathe in lift your back up slowly until you feel the weight on your elbows. Breathe out to lower back down to the floor. If your back feels ok, you can progress to lifting up until your arms are straight. At no point must you sag in the back, keep the abdominals pulling in to protect your lower back. The kids will do this one easily, us adults find it a bit more challenging as our flexibility decreases with age!

Don’t forget to let me know how you got on by posting here or on my Facebook page! 

And a very Happy Easter to you!

© Rachel Lawrence. All rights reserved. No reproduction without permission.

Purple Perk Me Up Smoothie

With the lighter evenings and the wonderful glimpses of sunshine we’ve had in London over the last few days it feels like spring is on the way. So I thought I’d bring a little more sunshine into your day by rustling up a new smoothie.

I’m an advocate of buying local and supporting those unsung heroes of the high street; the individuals, the one off businesses who work hard and keep the character of our high streets unique. One of these is my local fruit and vegetable stall. Every week, I’ll pop along and buy a selection of whatever they have and then make something out of it. It’s great fun as it challenges me to think more about what I’m eating, as well as be more creative with my cooking, rather than sticking to the same old recipes.

This week they had an abundance of blackberries and mangos so here’s my little smoothie experiment!  I call it the Purple Perk Me Up as it’s refreshing, revitalizing and a great way to start the day.

Ingredients

10 Blackberries

1 Mango –flesh chopped into chunks

Handful of Spinach

250ml Coconut Water

2 Dessertspoons of Linwood’s Milled Flaxseed with bio cultures & Vitamin D

Blend the coconut water and spinach first, then add the rest of the ingredients and whizz until fully mixed. There’s enough for two so share the love around and give a glass to someone who looks in need of a perk me up too.

The Science bit

Apart from being fresh and tasty, this smoothie is full of goodness. The blackberries are rich in bioflavonoids and Vitamin C; the dark colour ensures blackberries have one of the highest antioxidant levels of all fruits. Antioxidants are well-known for lowering the risk of a number of cancers. Blackberries also have a healthy dose of Vitamin K which helps the muscles to relax.

Mangoes are an excellent source of Vitamin-A and flavonoids, which have been known to have antioxidant properties and are essential for vision. Vitamin A is also required for maintaining healthy skin. Mangoes are also a good source of potassium, which is an important component of cell and body fluids and helps control the heart rate and blood pressure.

I’ve added the Linwoods flaxseed with vitamin D to boost the vitamin D levels after all the long, dark nights of winter. What’s also good about this particular flaxseed mix is it contains good bacteria for a healthy gut, great for improving digestion. And finally, it also contains Omega 3, which contributes to healthy blood and cholesterol levels.

The science bit done, it’s just really tasty so give it a go and let me know what you think!

© Rachel Lawrence. All rights reserved. No reproduction without permission.

The importance of core strength for runners

Having just taught a Pilates workshop aimed at runners for lululemon UK in London, I thought it would be timely to follow up with some thoughts on exactly why core strength is so important if you run. 

Run faster and further with less chance of injury

Whether your running is an occasional weekend pursuit, a regular part of your fitness week or indeed your profession having a strong core is vital not only for injury prevention but to increase your overall strength. Running is an easy way to keep in cardiovascular shape but there's no doubt your body can take a pounding due to the nature of it being high impact on the joints, as well as the potential to develop asymmetries.  Body asymmetries develop from poor body mechanics which causes certain muscles to become overused, whilst others become underused resulting in a variety of ailments such as lower back pain, hip bursitis, knee pain, tendonitis, hamstring tears, strains and pulls.

The Core of the Matter

Runners like any athlete should view the body as a functional unit consisting of many parts which work together and have specific roles in performance as well as injury prevention. And at the centre of the body is the core, that area between the bottom of the rib cage and the pelvis. It's the epicentre of your power and deserves your attention and your time. All movement starts from the core, and when running it endures a considerable workload. The bottom line is if you're not strong in the middle you won't be powerful. For runners this core strength comes into play as a stabiliser of the body; being able to maintain good posture will maximise your performance and help avoid injury. Core stability is achieved through muscles that are strong but evenly balanced as well as flexible enough to enable the relevant joints to move through their full range of motion. And because everything in the core is connected, excessive tightness in any area can limit movement elsewhere and lead to injury. Tightness results in poor posture, and poor posture creates inefficiency. It's a vicious circle.

Why do Pilates?

Pilates exercises create a stronger, more flexible spine and core as well as promote faster recovery from injury.  Good posture is dependant on a strong core, and whilst many knowledgeable athletes understand the importance of a good set of abs, they often neglect the other key core muscles of the lower back,  hips, pelvis and bottom. Pilates will build up the back muscles evenly, align as well as elongate the spine for better stability, and increase overall flexibility, strength and balance. Pilates will increase the range of motion in hips and shoulders whilst strengthening them at the same time and it will expand the diaphragm. It will also enhance concentration through the focused breathing technique that is fundamental to the practice.

Performance Benefits

If you have a stronger, more stable core you will run more efficiently uphill with a stabilised musculature, run more efficiently downhill with a strong and more balanced sciatic area, experience less tightening in the neck and shoulders, and increase oxygenation and stamina with a diaphragm that is able to expand fully. You'll also decrease fatigue because of less strain on your body, and be able to focus on correct technique as you develop better kinaesthetic awareness. There’s no doubt core training can pay huge dividends and in the long run your body will thank you for it.  And the best bit of all?

You'll shave seconds off your times because you simply move better and more efficiently.

Now that can’t be bad can it?

© Rachel Lawrence. All rights reserved. No reproduction without permission.

Pilates and Breathing

Pilates and Breathing

‘Pilates? Isn’t that just breathing and stuff?’

This is often what I get asked when I meet someone who hasn’t tried Pilates. The short answer is NO, it’s not just breathing!

But the technique of breathing we use in Pilates is unique, fundamental to the work, and is used in every exercise you undertake. So a fully trained Pilates professional will always teach you the breathing first before you start the exercises. However that’s not to say you will be lying down breathing for your hour long session, far from it, but if you are to learn the method correctly, concentration and breath control are key, as is the mindset of being open to trying it, and having the patience to learn it. Pilates is an investment in your body not a quick fix so think of it that way.

            For example, I’ve been training a professional singer for two years now who came to me originally looking for the aesthetic benefits of Pilates for their live shows- long, lean and toned muscles, along with increased stamina. Apart from losing just over 10lbs and getting the lean toned appearance they wanted, they also noticed a significant improvement in the ability to hold their notes longer as they had more breath control. In Pilates we teach a particular type of breathing that works the intercostal muscles (those attached to the ribcage) and this seems to have beneficial effects not only for singers but those with asthma, upper body tension or just clients who generally need stress relief along with physical exercise.

The technique of breathing we use takes a few lessons to grasp but once you have it, you can use it anywhere, anytime- I even have clients who use the technique when they are weight training in the gym!  So yes Pilates does involve breathing but that’s just the beginning………

© Rachel Lawrence. All rights reserved. No reproduction without permission.