You should not be aiming to dramatically increase your fitness when exercising during pregnancy. Aim to maintain a basic fitness to make pregnancy more comfortable, & to enable you to get back into exercising more easily after birth. Adjust your programme as your pregnancy progresses, & if yours is a low-risk pregnancy, & your doctor approves, you can continue to exercise right up until your due date.

Remember, there is no evidence to support the common fear that pregnancy exercise increases the risk of miscarriage or of congenital defects. All available evidence indicates that continuing or starting a regular exercise programme will not increase a woman’s chances of going into premature labour.

As physical & emotional changes seem to overwhelm you, regular pregnancy exercise will make you feel better about yourself & more in control of your changing body & raging hormones. A pregnant woman who feels positive about herself, will pass that feeling of well being onto her baby – pregnancy exercise is good for both of you!

1. Exercise comfortably, not intensely. Be aware that you have less oxygen available for exercise. Stop exercising when you feel tired, & don’t exercise to the point of exhaustion.
2. Be consistent Exercise regularly – not intermittently. Exercising three days a week is a good routine. Keep your exercise intensity in the mild-to-moderate range, & don’t exercise for more than 30 minutes at a time.
3. Drink plenty of water to keep you hydrated & prevent overheating. Water is essential for virtually every function of the body. Remember to drink especially before, during & after exercise.
4. Keep cool Don’t get overheated, especially in the first 3 months. Drink plenty of fluids before & during exercise, wear layers of “breathable” clothing, don’t exercise in hot weather, & don’t use a jacuzzi or sauna.
5. Stay comfortable Wear comfortable, cool, & supportive clothing in layers that can be easily removed. Invest in a good sports bra that fits properly & supports your breasts. The right bra will make an incredible difference to your comfort during exercise. Make sure you have comfortable,supportive footwear.
6. Make sure you use correct posture when exercising.
7. Warm up & cool down slowly & gradually.
8. Eat well Be sure you eat an adequate diet that allows you to gain 25 to 35 pounds over your pregnancy. Most pregnant women require an additional 300 calories a day. If you exercise regularly, you may require more. Include plenty of carbohydrates in your diet, as pregnant women use up this fuel source more quickly during exercise than non-pregnant women.
9. Keep your balance. Avoid exercises that could cause a loss of balance & avoid activities that require jumping motions or sudden changes in direction. They may strain your joints & injure you – find your balance, & then move.
10. Don’t stretch excessively – the hormone relaxin has made all your joints less stable.
11. Don’t exercise on your back for more than 30 seconds, or at all if uncomfortable. This position can reduce blood flow to the uterus. If you feel out of breath or uncomfortable when on your back, simply roll on to your left side & relax, breathing deeply. Also, avoid prolonged periods of motionless standing.
12. Keep aerobic exercise low impact – jogging is safe but should only be done if you jogged before you were pregnant.
13. Yoga is fine, provided your teacher is trained in pre & postnatal instruction. Avoid yoga classes in ‘hot’ conditions & those using ‘power’ moves – & avoid the inverted positions or positions that require spending long periods of time on your back. Don’t stretch your muscles past their pre-pregnancy range of motion (remember relaxin has made your joints more supple, & they shouldn’t be overstretched)
14. Avoid some sports altogether. These include activities at high altitudes & those that carry a risk of falling or colliding with somebody or something else, such as horse-riding, climbing, snow & water skiing & scuba diving… use your common sense & don’t take risks!
15. Above all, listen to your body, take frequent breaks & only do what feels comfortable!

The above pregnancy exercise advice is intended for women who do not have any additional risk factors. However some medical conditions may lead your midwife or doctor to recommend modifications or abstinence. These conditions are:

When NOT To Exercise During Pregnancy / Contra-indications to Pregnancy Exercise!

The following conditions are contra indications to pregnancy exercises.  See the American College of Obstetricians & Gynecologists (ACOG) website for more detailed safety information

• Pregnancy-induced hypertension (high blood pressure)
• Pre-term rupture of membranes
• Premature labour during the prior or current pregnancy or both
• Incompetent cervix (a surgical procedure to close the cervix to keep the foetus intact in utero)
• Persistent second or third-trimester bleeding
• Intrauterine growth retardation

In addition, women with certain other conditions, including chronic hypertension (high blood pressure) or active thyroid, cardiac, vascular or pulmonary disease, should be evaluated carefully in order to determine whether a  pregnancy exercise program is appropriate.

Read more on the Benefits of Exercise During Pregnancy here &  Advice on What Pregnancy Exercises Are Most Effective here!

Do you have any questions or concerns about exercising during pregnancy? Please leave a comment below or contact Wendy & just ask!

Marlo Kinnear, MuTu Masterclass trainer

So, Mamas, if you live in that area of  Northcote Road, Battersea SW11 in  South London, between the Commons of Wandsworth & Clapham… you’re in Nappy Valley, & apparently you’re all at it like rabbits!

Must be something in the lattes in all those gorgeous cafes. Oh & if you are in the area, NappyValley.Net is your one stop shop for everything a mum needs to know: builders, nannies, schools & shopping… you name it, they’ve got it covered!

Kathryn Fish, MuTu Masterclass Trainer

Unsurprisingly then, Nappy Valley is a pretty busy area for the MuTu System team of licensed postnatal personal trainers. Marlo & Kat run MuTu Masterclasses at Physio for All on Webbs Road (just off Northcote Road). A MuTu Masterclass is a half- day workshop that tells you everything you need to know about your mummy tummy, & more importantly, how to lose it.

Nappy Valley Masterclass booking details here

Are you a Nappy Valley Mum? What’s your secret Ladies? Do tell…

Well, I’m delighted to announce that from April 1st 2011 the first team of MuTu System Licensed trainers will start offering this unique service!

The first team of professionals licensed to teach the MuTu System in their personal training or in MuTu Masterclass sessions will cover much of London & Surrey, with nationwide licensing opportunities available throughout 2011. They complete their training in March, & we will be running another course in September.

The MuTu System Licensees training is exceptional, & you’ll be in incredibly safe hands! I brought in 2 other leaders in this specialist field to deliver this training with me:

Jenny Burrell of Burrell Education

The UK’ s ONLY SPECIALIST REPs Endorsed CPD Pregnancy & Post Natal Fitness Education Provider. I chose Jenny to be involved in the MuTu System because she is in my opinion  the most progressive, passionate & knowledgeable pre/postnatal educator in the UK today. She leads inspiring & cutting edge workshops & lectures, as well as producing articles, DVD’s  & more for the benefits of exercise professionals. What this lady doesn’t know about strengthening your core muscles & pelvic floor, I assure you is not worth knowing As Jenny says, “For too long, this area of fitness education has generated fear by focussing on what not to do, instead of the myriad of positive benefits of exercise… It is now universally recognised that exercising during this critical period is not only hugely beneficial to the health & well being, but also massively empowering for the mother”.

Jenny’s MuTu System training focusses on MuTu New Mum, MuTu Intensive & MuTu Core.

Uma Dinsmore-Tuli of the Sitaram Partnership

I first met Uma at a British Wheel of Yoga festival & having read & loved  her book ‘Mother’s Breath’ knew I wanted to collaborate with her on the MuTu Breathe section of the MuTu System. Uma is a very highly respected yogini in the field of pregnancy & postnatal yoga, leads yoga retreats & courses worldwide & is the author of three books about yoga therapy for women’s health: Mother’s Breath (a definitive guide to yoga breathing & awareness practices for pregnancy, postnatal recovery & mothering); Teach Yourself Yoga for Pregnancy & Birth & Yoga for Living – Feel Confident . She has been both personally and professionally engaged with the development of pregnancy yoga, yoga for birth & postnatal recovery, & family yoga, & has been training teachers in this field since 2002.

All 3 of us believe passionately in  a holistic approach. Great nutrition, effective core restoration,  safe, targetted workouts, postural alignment & the benefits of yoga …  always mindful of the hormonal, emotional & logistical realities of mothering. ALL of these elements contribute to a woman getting her body & mind where she wants  it to be after having children. And the MuTu System brings it together!

You can read what both Jenny & Uma have to say about the MuTu System in What The Experts Say, & of course more on me, Wendy Powell here (& I figured there’s enough photos of me on this blog already… I’m the inane grinning one in the column on the right).

So, if you’re  in London UK & would like to train or attend a Masterclass with one of our exceptional team of trainers, then watch this space for bios & details coming soon, or please contact me to register your interest now.

And if you’re a personal trainer or medical professional who would like to be part of the team, then please contact me ASAP to find out more & possibly join our next team training in September 2011!

Elly, A Few Weeks Postnatal. Baby is just behind the camera!

If you’re looking for pregnancy or postnatal personal training in London, you need to be sure you’re really getting an specialist!

If you’re pregnant or have recently had a baby, the world of gyms & exercise classes suddenly doesn’t seem to be belong to you anymore (if it you ever felt it did that is )

Gyms are wary, pointing pregnant women nervously towards the treadmill with instructions to ‘only walk’ & to ‘make sure you keep your heart rate below 140BPM’ (this is outdated & inadequate advice BTW).

Most class instructors will want you to sit most of it out, & even your personal trainer is highly likely NOT to be specifically qualified. The teenagers patrolling the gym with ‘Personal Trainer’ emblazoned across their backs just don’t seem to exactly relate to what you & your body really need. They are almost definitely NOT really a specialist pregnancy or postnatal personal trainer.

Yesterday a new client joined us who has been working with her own personal trainer for years very happily. He is highly qualified & she enjoys training with him. But at 13 weeks pregnant, neither of them feels confident that he can give her the right kind of instruction. Good for him, I think that shows real professionalism to refer her.

Anyone advertising or claiming to offer pregnancy or postnatal personal training in London (or anywhere else for that matter… Google just like me to remind you where we are ) should be able to give you certain reassurances… See previous post Is Your Pregnancy Exercise Programme Appropriate & Safe? or some guidelines when choosing.

Your relationship with your personal trainer at any time is a pretty close one. They see you sweaty, with no make up, feeling vulnerable & not-so-self confident… add to this the hormones, tiredness, emotions & monumental physiological changes of pregnancy & motherhood… & you really do want to make sure you’re comfortable with this person!

Qualifications are very important, obviously. As are insurance, first aid training & of course experience. But the missing link is what we at The MuTu System like to refer to as ‘getting it’. The fabulous MuTu System team of licernsed trainers don’t just know how to train pregnant & postnatal women, they do it all the time, they know how to work around young children, they know exactly where you want to be… but at the same time they know exactly what else you’re dealing with. They Get It.

Military boot camp style suits some clients (we’ll shout at you if you really want us to!). Some women prefer a much more sensitive approach. Neither is any more effective than the other.

MuTu System pregnancy & postnatal personal trainers in London (got it now, Google ) get you the results you’re after – safely – that’s a given. But where we are a little more flexible & understanding to the needs of mums – expectant, new or otherwise – is in the way we get you there.

You tell us you want more energy, a strong pelvic floor & no back ache. You want to be a lean, shapely, energetic & sexy mummy, not a size zero but not flabby either. No problem, we can help!

Go here for a free, no obligation at your home with one of our specialist team

What are your pregnancy or postnatal experiences of  gyms, instructors or classes? Did you feel in safe hands? Did they ‘get it’??

Her programme includes a twice-weekly 30 minute brisk walk outside, interspersed with strengthening exercises, followed by 15 minutes of pelvic floor exercises & stretching. Pelvic floor exercises are done every single day, plus she sees her trainer twice a week for a very focussed session of core, postural & strength work.

These pregnancy personal training sessions, totally focussed on building & maintaining core strength, are the key to a truly effective pregnancy training programme.

Try these 2 great pregnancy exercises from Geraldine’s programme to tone & strengthen your core muscles, improve posture & relieve back ache!

Supermmum (left) From an all-fours position, hands under your shoulders, knees under your hips. Take a deep breath, and as you exhale, tighten your abdominals and raise opposite arm / leg off of the floor to hip / shoulder height. Hold for 5 seconds, then do the other side. Repeat 10 times.

Clamshell

The Clamshell. Lie on your side with knees bent.  Keeping your feet together, raise the top knee until you feel your hip starting to roll backwards.  At this point, return to start position & repeat. Do this 15 times on each side.

Two great exercises for during pregnancy… & afterwards too!

Please note that if you’re suffering from Symphysis Pubis Dysfunction (SPD) one or both of these exercises may not be suitable.

What about you? What are (or were) your favourite pregnancy exercises? What worked for you? I’d love to hear your stories!

I really enjoyed hosting a pregnancy / postnatal exercise & nutrition live Q&A on babyexpert.com today! Questions included pelvic floor & post c -section tummy worries (‘is it EVER coming back?!’), as well as PCOS pre-conception fitness concerns & pregnancy weight control with diabetes.

Other experts asked to host chats on babyexpert.com include Zita West, the fertility guru, & so I was flattered to be in such great company! But it also got me thinking about the term ‘expert’, how it is used so sparingly (especially on the web) & the responsibility that goes with that label.

Pregnancy & postnatal exercise concerns often simply do not seem to be answered succinctly by the ubiquitous pregnancy ‘bibles’ (mine was Yehudi Gordon which I swore by!… what was yours?), or even by doctors & midwives. This is perfectly reasonable since none of these are specifically focussed on that subject matter. Your doctor & midwife are of course utterly fundamental to your wellbeing & safety during pregnancy & birth, but they’re not necessarily up to date or experts in the latest exercise research.

As a pregnancy & postnatal exercise specialist & personal trainer, I need to be very clear about my boundaries. My MuTu System licensed team & I NEVER cross the line into giving medical or obstetric advice. We’re not childbirth or parenting experts, we’re not antenatal teachers or trained counsellors.

I do know quite a lot about childbirth (especially when it goes off childbirth plan :-0), a little (very little!) about parenting, a fair amount about breastfeeding (my wisdom here goes thus : stick it out for 3 weeks & it stops hurting) & hopefully am pretty experienced & knowledgeable when dealing with the hormonal rollercoaster of pregnancy & motherhood…

…My point being, I know about as much, & as little,  as every other mother out there.

I am very clear however about my ‘expert’ status.

My expertise is in physical exercise throughout pregnancy & beyond – for fitness, strength, fat loss, flexibility, core & postural restoration, as well as alleviating pain & discomfort. I have a sound technical knowledge of, and & can advise on, optimum nutrition for pregnancy, breastfeeding & postnatal weight control. I developed the MuTu System after 10 years of putting mums’ midsections back together.

General guidelines are a good starting point, but fears about exercise causing miscarriage;  ‘how much weight gain is too much?’;  ‘how long will it take to lose it?’; ‘how hard, how often & for how long should I exercise?’; exercise to make pregnancy, SPD & back ache more comfortable & controlling weight gain in pregnancy are all clearly still big concerns.

These are the questions I can answer. There are many ‘experts’ that will assist with your health & well being during pregnancy & motherhood, & my ares of expertise is very clearly defined. I won’t tell you how to give birth to, parent or feed your children, & I go to the doctor when something hurts. “Know your limits” as Harry Enfield used to say (showing my age there!)

“I am the founder of The MuTu System & previously, No More Excuses Personal Training. I have extensive personal training experience in this specialist area, top level qualifications and industry credentials, & my team & I have worked with hundreds of pregnant women & new mums.

My own qualifications include the Premier Diploma in Personal Training, ‘Fit to Deliver’ & Burrell Education qualifications, as well as numerous other personal training certification. I work with the Federation of Antenatal Educators (FEDANT), the British medical profession’s chosen source of qualified therapists & private midwives, as well as the Guild of Pregnancy & Postnatal Instructors (PNEX).

I am also a busy mum of two young children & so understand first-hand the realities of pregnancy, childbirth & postnatal recovery! I’m told I am an aspirational role model to my clients in a ‘realistic’ way, showing that a mother of two pushing 40 can have a flat tummy & toned figure, without being obsessive or looking like a body builder!

I now oversee a team of approved & highly qualified trainers in London. Clients claim increased fitness, confidence & energy as a result of their programmes. We have an established track record & proven results in reducing pain & discomfort during & after pregnancy, of even debilitating conditions such as severe SPD.

I am occasionally asked to write articles or contribute to editorial… for the NCT, national magazines & specialist press. I am the ‘official expert’ answering pre/postnatal exercise questions on live Q&A webchats on babyexpert.com, & have a pretty decent following on Twitter.

I liaise frequently with Physios & other therapists, as well as Midwives, antenatal teachers & doctors, to ensure that even those women in high risk categories or with particular health issues can benefit from safe, effective exercise. For professional recommendations, see my Linked-In profile