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.

Christmas message from Rachel

It has been a momentous year at Rachel Lawrence Pilates and I wanted to thank you all for your continued support. Whether you read the blog, follow me on twitter or instagram, read my Facebook page or come to class you are all appreciated.

With more and more of you tuning into the benefits of Pilates and a healthy lifestyle the business has gone from strength to strength just as your wellbeing has. It's so rewarding to see and hear how you have created your own healthy lifestyle from what you've learned.

Well done!

There are exciting plans ahead for 2016; more health and wellbeing news, more classes and I will be adding Pilates films for you to view and take part in at home, so stay tuned for a bigger, better, healthier 2016!

Merry Christmas to you all,

Rachel x

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. 

Sugar Free Chocolate Mousse

I have a confession to make....I absolutely love chocolate. Being a pilates teacher and eating copious amounts of the stuff aren't compatible so I'm always looking at ways I can satisfy my chocolate craving whilst keeping my sugar intake low and being as healthy as possible.

So here is my version of a healthy chocolate mousse - it has no cream and no sugar- just a few simple ingredients and if I say so myself it's not bad for a healthy treat! 

Ingredients 

1 ripe avocado
1 ripe banana 
1 400ml can of coconut milk
2 tbsp Cocoa powder ( I use Green & Blacks Organic as it's very rich and chocolatey!) 

Put into your blender the flesh of an avocado and the banana - you can just tear into chunks. Then add the coconut milk and cocoa powder. If you're using a hand blender, stir the cocoa in before you blend as the cocoa will go everywhere if you're not careful. Switch on and whizz for a good 5 minutes until it is thoroughly mixed, you need to make sure there aren't any stray pieces of avocado floating around as it'll spoil the flavour. Spoon the mixture into four ramekins and put in the fridge for three hours so the mixture firms up. Then it's ready to eat whilst smiling saintly knowing it's actually good for you!

If you're making it for a dinner party you could serve in vintage tea cups for an extra bit of glamour! Enjoy! 

© 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. 

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.