Postnatal Exercise: When Can I Start?

 

Restarting exercise after giving birth can be a point of concern for new mums. A number of questions arise and, inevitably, the answers differ somewhat from person to person, dependent upon a range of factors.

Pelvic floor/Kegel exercises are very low-risk, and can therefore begin very soon after delivery, from the comfort of your own bed. I aim to educate my clients on these exercises during the prenatal period, so there’s no uncertainty  the immediate afterbirth stage.

In terms of regular exercise, with a natural birth, it’s essential to wait for your 6-8 week postnatal appointment. Any qualified practitioner should examine your stomach to determine the extent of abdominal separation (diastasis recti). This, alongside a number of other health-related questions, will determine how soon you’re able to get back to training.

Note: I’ve come across a number of GPs in Dubai that don’t deem it necessary to perform these checks (something that I disagree with entirely). As such, always ensure you are dealing with a qualified professional.

I’m not, in any way, trying to suggest my knowledge on the subject is greater than that of any GP. I am, however, confirming that any Dubai-based readers must take heed when selecting their practitioner. I’ve come across some questionably nonchalant attitudes towards the whole affair. If in doubt, seek a second opinion.

With a C-section, timings are slightly more delayed. You’ll need to wait for a 10-12 week check up, where the GP will examine how the scar has healed. All being well, you’ll be back to exercise no later than the 12-14 week bracket. This is, again, dependent upon individual circumstances.

For individual guidance/enquiries, email charlotteshelley1@gmail.com.

Pre and Post Natal Series: Should I Exercise Whilst Pregnant?

This post marks the first of a mini series, on the topic of pregnancy and wellness, to tie in with the launch of ‘Bumps and Barbells’; a new, concept class, run at Beyond Human Training and Nutrition in Al Quoz. As a Personal Trainer, I specialise in Pre and Post Natal Exercise, hence, the class targets both new and expectant mummas.

The most common concern when falling pregnant is ‘what exercise is safe for me and the baby?’ In truth, there’s not a ‘one size fits all’ programme. I mean, I could certainly create one, but it would have to err very much on the side of caution if it was to align with every mumma-to-be out there.

Any individualised pre-natal programme will depend largely on exercise history, and the respective pregnancy itself. Your fitness journey will be guided by (but not limited to) what your body is used to. There are a number of very generalised rules, which as a pre and postnatal trainer, we’re advised to apply to everyone. However, in my experience, every individual copes with pregnancy very differently. Below, I’ve outlined some key (and very broad/universal) points to do with exercising whilst pregnant.

1) Relaxin:

One rule that cannot be overlooked is that to do with relaxin. This hormone is produced during pregnancy in order to lubricate joints and prepare the body for childbirth. Although relaxin is required primarily to make the hips more pliable during the birthing process itself, its release is not localised to this area. Instead, the hormone is spread through the body as a whole, compromising stability in all joints.

For this reason, it’s important to avoid high impact activity, both during and immediately after pregnancy. No squat jumps for the time being, ladies… Although I’m sure this is music to your ears!

The presence of relaxin also emphasises the importance of resistance training, to maintain strong, stable joints, thereby reducing the risk of associated injuries.

2) Frequency/Intensity:

Gym bunnies – there’s no need to stress! It’s likely that if you trained 3-4 days a week pre-pregnancy, you’ll be able to continue. The intensity may need to be reduced to suit your energy levels, but don’t scrap the usual routine entirely.

I think it goes without saying that we won’t be working towards a one rep max squat/bench/deadlift either during or immediately after pregnancy. As cliché as it may sound, it’s a case of ‘listening to your body’. If you’re training too hard, it’s more than likely that your body will let you know.

On the flip side, if you didn’t train at all pre-pregnancy, consider this a very good time to start! At Bumps and Barbells, we aim to get our mummies moving for three sessions per week, each lasting 45-60 minutes. The classes are structured in a way that facilitates variations in intensity, so everyone can work within their own comfort zone.

I hope you’ve enjoyed the first post of my pregnancy mini-series. There’s plenty more content to come, so please do send me a message if there’s anything you’re interested in reading!

For more information on Bumps and Barbells, or one-to-one Personal Training in Dubai, call me on: +971 52 742 1966.

Hidden Gem: Dubai Nessnass Beach

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From high-end beach clubs to overcrowded public areas, Dubai’s coastline has it all. The city’s beaches range from heaven to hellhole. Sweaty crowds and swimming pools full of more alcohol than chlorine; needless to say, it can be a bit much at times. If you’re not a fan of dolling up in a glitzy bikini and wedges, or you don’t fancy sifting your way through a hundred tourists to find a space for your towel, I have just the hidden gem for you.

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Nessnass beach is one of the most untouched spaces in the city: an escape from the hustle and bustle of Dubai life. Big, open beaches, without the crowds (even on a weekend). The perfect place to sit back, relax and unwind.

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In terms of food and drink, there’s nothing much around there, as it’s not a touristy spot. So if you’re happy to chuck a towel on the sand and chill with your own little picnic, Nessnass is the place to go. Nothing fancy, nothing pretentious. Just pure, laid back goodness.

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Well worth a visit, if you ask me! Where are your favourite spots in the city?

Review: Stemyouth Essence Age Defense System

Last week, I was invited to UAE-based health and wellness clinic, VLCC, to try out their Stemyouth Essence Age Defense System facial.

Stemyouth is an ultra-hydrating, anti-aging facial, which aims to reduce the appearance of fine lines and wrinkles. Now, I’m certainly not an expert in skincare, but putting my lack of scientific knowledge aside, I can confirm one thing for sure: the treatment itself is great.

After being introduced to my lovely therapist, Jabeen, I was taken through a step-by-step explanation of the facial, as detailed in the image below.

After an hour of ultimate relaxation, including a head, shoulder and hand massage, my skin felt amazing; fresh, firm and hydrated.

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After:

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At 22 years old, you may be questioning why I’m sampling anti-aging facials. But with a family involved in the beauty industry, I’ve been taught to be proactive, as opposed to reactive with my skin. Living in the UAE, it’s all too easy for sun-damage to negatively impact our skin. Stemyouth is an ideal treatment to counter dehydration caused by the sun, helping you to maintain healthy, balanced skin all year round.

I visited the Nad Al Hamar branch, so it was a long drive, but totally worth it! Not to worry though, if this isn’t a convenient location for you, VLCC also have clinics in Dubai Marina, Sheikh Zayed Road and Al Qusais, amongst other facilities across the UAE.

Cost: 500 AED per treatment.

Recommended: 6 sessions at 10-15 day intervals for optimal results.

More info: https://www.vlccwellness.com/UAE/en/

Review: Black Tap Craft Burgers and Shakes

If you live in Dubai and you’re searching for the ultimate cheat meal, look no further. Black Tap Craft Burgers and Shakes, located in Jumeirah, is home to the most monstrous grub you could ever imagine.

We’re talking American-sized portions of the most dense, delicious and downright nawwwwwti food. This New York eatery is everything you could want in a cheat meal (and a whole lot more).

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The Milkshakes:

Feeling brave? I hope so. Imagine the biggest and best milkshake you’ve ever seen… And then multiply that by a million. Stick some FULL SIZE snacks on the side of the glass (quite literally – none of this ‘miniature’ business), and jump right in.

The verdict: creamy, velvety, and totally worth every single sugar-laden calorie. If food could deliver you to heaven, this would be the one (in regards to both its tastiness and questionable nutritional value, oops).

We tried ‘The Cookie Shake’ and ‘Brooklyn Blackout’ (pictured below). I’m not sure what was more difficult… Deciding which drink to order, or overcoming the sugar high and consequential food coma caused by this demon of a shake. If you’re in Dubai, you’ve simply GOT to try one. No questions.

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The Burgers:

Admittedly, I didn’t actually eat one for myself. You’re probably wondering why the queen of burgers would go to a burger joint and only order a milkshake. Well:

  1. Have you seen the size of those shakes!?
  2. Only I could be stupid enough to go to Black Tap on a whim, just moments after having eaten a lunch of two chicken breasts and a whole load of sweet potato fries. Cheat day at it’s finest.

Although I can’t comment on how the burgers taste, one thing’s for sure… They look UNBELIEVABLE. Juicy, cheesy and super fresh.

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No doubt I’ll be back soon to check them out for myself. Next time… On an empty stomach.

Find Black Tap in the Jumeirah Al Naseem Hotel.

The Big Move: Dubai

Hi friends. So, this post is a little different. I won’t bombard you with health-related information, and I’m not going to give you a recipe. Instead, this one is aimed at connecting with you lovely lot.

I’m currently on the lookout for a job as a Personal Trainer, but I’ll also be setting aside some time each week to work on my blog, and I’ll be more consistent with creating new content on here… I promise! If you’re looking for more regular updates, you can follow my adventure on Instagram (@charlotte_shelley), Snapchat (charshelley), or Twitter (@charlotte_shell).

I’m so excited to immerse myself within Dubai’s fitness industry. Judging by previous visits (and some top notch Instagram stalking), the health and fitness scene out there has much to offer. It’s pretty damn enticing for someone like me.

So, here comes the bit where I need your help… I don’t yet know many people in Dubai, so I’m looking to connect with others, and particularly those with an interest in health and fitness. Whether you may be a Personal Trainer, a blogger, or someone who just really loves a spin class, I would love love love to meet you.

We could train together, and maybe even teach each other a thing or two about fitness. If you want to get in contact, or perhaps you have a friend in mind that may be interested, either pop me a message on Instagram, or contact me on this email address: charlotteshelley1@gmail.com

Big love X