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.

Juice Cleanses, Bone Broths, Skinny Teas: The Myths, Debunked

This morning, our work group chat went offfff. Someone shared an image that had been posted on Instagram, promoting juice cleanses and bone broths as a photoshoot diet strategy. Enough is enough. It’s time to call out the bullsh*t.

Firstly, I want to address the issue of social media itself. Our social platforms (Instagram, Facebook, Twitter etc) can be incredibly informative. However, with the rise of influencer marketing, we have to be aware that not everything we see is 100% truthful. In reality, I’d estimate that about 70% of the ‘health and fitness’ related content over Instagram is factually inaccurate.

Why? Money. It’s amazing what some individuals will do/say/promote in return for a little cash. Now, don’t get me wrong, I appreciate that this is some people’s livelihood, but come on… Let’s retain a little bit of integrity. Kudos to the influencers that only work with brands they genuinely believe in, you guys are the real MVP. However, far too many people are willing to promote ‘fad’ products, which have little-to-no value to the consumer.

On that note, let’s get to the nitty gritty. We’ve been here before. It’s a conversation that’s all too familiar for me now, and hopefully, it’s getting that way for you too.

Here it is: a single ‘weight-loss’ product is not an adequate diet strategy.

A juice cleanse is not a sustainable way to lose weight.

Bone broth is not the reason you dropped some body fat.

‘Skinny tea/coffee’ DOES NOT MAKE YOU SKINNY.

So, you want to go on that juice cleanse which is advertised to help you ‘drop 10kg in 5 days’… Firstly, let’s just point out that it’s physically impossible to drop 10kg of body fat in three days. Here’s what will happen:

  • You’ll drop some water weight.
  • You will lose a small percentage of body fat.

But… continue reading for the important stuff.

A juice diet, bone broth cleanse, or skinny coffee regime will not, itself, stimulate a reduction in body fat. Despite some very clever marketing strategies, none of these products have a mystical effect on your internal state. They will not ‘flush out’ your gut, or promote an increased metabolic rate.

The real reason you’ll drop some body fat? Because you switched up an excessively calorie dense diet (which made you overweight in the first place) for lower calorie liquid alternatives. Now, I know exactly what you’re thinking… Ah, so liquid must be important to lose weight then? Nope! Wrong again. The fact that these ‘weight loss’ products are liquid is totally irrelevant.

So, what does this all boil down to? Calorie deficit. This topic must be somewhat fresh in your minds, remember my post ‘Calories and Fat Loss’ a couple of weeks ago? Same same. But I’ll say it again (and seemingly again and again after that).

Fat loss occurs through a caloric deficit. Fat loss does not occur because you had your fruit and vegetables in liquid form. Fat loss does not occur because you drank animal broth. Fat loss does not occur because you consume skinny coffee. Expend more than you ingest, and you will lose weight. That’s just science.

Don’t be a sucker for consumer marketing.

Peace xoxox

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.

Fitness Life Hacks

These tips/rules aren’t necessarily just for the newbies amongst us. The seasoned pros can also do with a little help every once in a while.

  1. Don’t underestimate the power of a killer playlist. Those days when you’re just not feeling it (and even the days when you are), pop on some badass tunes and go be a gangsta in the gym. Get ya swag on. My go-to? Drake or Future – undoubtedly both way too cool for me, but they do the job.
  2. Buy some kitchen scales. No doubts, no guess work. If you’re tracking macros, accurate calculations are important, otherwise you’re not really tracking anything at all. Just think, there are 9kcals in just one gram of fat, so inaccurate estimations could take you way over your desired daily intake.
  3. Carbs are not the devil. No, no, no. They’re an essential macronutrient, and play a vital role in energy production. They’re also the primary source of energy that the brain uses to function (full blog post to follow on this topic, as there’s simply too much to say here). For now, all you need to know is not to fear carbs, or avoid them completely. Instead, research how best to incorporate this food group into your diet, to help you reach your goals, alongside your preferred style of training.
  4. Sleep sleep sleep. Both your body and your brain rely on a good night’s sleep to operate effectively. A lack of rest will leave you feeling flat, depleted, and unable to perform at your full potential. If you’re busting your butt in the gym, make sure you’re allowing yourself adequate time for muscle growth and repair. Aim for 7-8 hours per night.
  5. Understand that the best way to learn is by doing. This industry is full of contradictions. One opinion undermines another on pretty much every subject. It’s unbelievably frustrating and will leave you questioning what to believe. The solution is to do your own research, broaden your knowledge and then put things into practice. Every individual body is different, and you won’t know what works for you unless you give it a shot.
  6. Don’t allow yourself to get stuck in a rut with your training; change up your routine on a regular basis. If you don’t alter your workouts, the body will adapt and a plateau in progress is inevitable. Not to mention, you’ll soon become bored and lose interest. Mix things up, try a new programme – your body will thank you for it!

15 Gym Girl Problems

Whether you’re a newbie to the fitness world, or an avid gym-goer, I’m sure you can relate to a few of these struggles. If you haven’t been faced with these problems just yet, then take my word… They’re REAL.

  1. The moment when you unthinkingly pour boiling water directly onto your protein powder, and your proats consequently become a disastrously-textured mess. Yuck! (Fitness life hack: mix in the protein powder after you’ve combined the oats and water, duh.)
  2. The constant struggle between your love for peanut butter and the desire to have visible abs.
  3. Coffee or preworkout. Is it acceptable to have both? Probably not, but let’s do it anyway… BAD IDEA.
  4. *WHY IS MY SKIN TINGLING?* Oh wait, that’s probably the result of consuming coffee and preworkout at the same time. Caffeine overload – SEND HELP.
  5. Not being able to sleep properly because of said caffeine, and stressing because sleep is the home of gainzzz.
  6. The battle between the aforementioned need for sleep (for muscle growth and repair purposes, not laziness – obviously) and that 5.30am workout you’ve scheduled.
  7. When you get to the gym and realise you forgot your headphones. Nightmare.
  8. Let me just pull my now somewhat sweat-laden phone out of my sports bra. Oh great, did he just see me do that?
  9. Learning to accept DOMS as a part of your everyday life… Cannot sit down like a normal human being. Cannot get up without looking like a grandma. Cannot climb stairs at all. Cannot comfortably raise arm above shoulder height.
  10. Cancelling social plans that don’t involve exercise or healthy food, in order to exercise or eat healthy food.
  11. Owning 487,000 pairs of leggings, but very few normal clothes.
  12. Wearing the same 3-5 pairs of leggings most of the time, despite previous point.
  13. Buying more unnecessarily expensive leggings, so the other 487,000 pairs can sit in your drawer for eternity.
  14. Wearing gym kit all of the time; even when you’re not going to the gym. Judge me all you like, I’m free to high kick in public whenever I feel like it (always).
  15. Need to wash my hair, but haven’t worked out yet today. Is it acceptable to leave the house like this?

Finding Inspiration

For me, inspiration and motivation go hand in hand. That being said, they don’t always exist naturally. Sometimes, you’ve got to get out there and find them for yourself.

I’m often asked how I maintain the motivation to eat good food and get my butt to the gym, so I’ve put together a few handy tips to help you find inspiration when you need it most!

1) Social Media Influencers.

Too many people focus on the negative aspects of social media, without appreciating its value. Fill your timeline with those who share the same interests as you – those who are already where you aspire to be.

If you’re looking for healthy recipes and meal inspiration, there are countless amazing profiles. Equally, if you’re searching for workout ideas, do a little research and discover your favourite fitness bloggers.

Don’t compare yourself to these people, but allow yourself to be influenced by their good habits. You’re much more likely to drag your perky little butt to the gym if your timeline is full of gym girls, than a group of old pals you haven’t seen for ten years on a drunken night out.

2) Utilising your own social media for good.

This leads on from my last point. Social media is more valuable than just selfies. Sure, the occasional progress update/sweaty gym snap is great, but don’t forget to also include quality content that can be genuinely useful to your followers.

We’re talking workouts, recipes, your favourite healthy cafés, or a new gym class. Even a motivational quote may be exactly what one of your followers needs to help them stay on track. By creating quality content, you’ll inspire others. That will, in turn, inspire you at the same time… I promise!

3) Don’t sweat the small stuff.

You had a bad day, and ate half a tray of Krispy Kremes? Yep, we’ve all been there (except when it’s me, it’s most likely two trays of KK, a double cheeseburger and 14,000 bags of Haribo, but who’s counting anyway?).

It happens! Don’t beat yourself up. If you let a blip like this drag you down, it’s going to be much harder to re-establish the motivation to get going again.

Stay positive, and try not to overlook how far you’ve come. Get back on track as soon as possible, and avoid letting that cheat day turn into a cheat week, because it’s a downwards spiral from there. You’ve got this!

4) Tuuuuuuuuunes.

Never underestimate the value of a killer playlist to get you going. Music can totally transform both our mood and mentality. Find the tunes that make you feel like a badass, put your headphones in and zone out. It’s just you and your workout. Get it done.

5) Schedule your training.

If you’re a busy bee (who isn’t nowadays?), the best option is to allocate specific time slots within your week where you can go and workout. My recommendation is always to get up, get out and get it done in the morning, because that way, life can’t create nearly as many hurdles, temptations and excuses to interfere with your session.

Making the Most of Your Workout

As a Personal Trainer, I come across plenty of people attempting to lose weight, but going about it in the wrong way. I’ve come up with a few tips to help you make the most out of every workout.

1) Plan Ahead:

I’ve said it before and I’ll say it again (and again). Getting to the gym with no session plan will lead to time wasting, and plenty of it. Arrive with a structure to follow – it’ll make your session a whole lot easier. If the machine you want to use is occupied, switch up the order and come back to it later. At least the session will be written down for you to see, so there’s no danger of mindblanks… We all know it happens!

2) Form:

Completing an exercise with bad form can make the movement much less effective, not to mention the extent to which it increases risk of injury. Deadlifting with a rounded back, or squatting with excess anterior (frontal) tilt places severe, unnecessary stress upon joints. To ensure you know how to perform exercises correctly, I recommend visiting a reputable website (such as bodybuilding.com), where you can watch a video that demonstrates perfect form. This will help you to gain more out of every movement.

3) Ditch the Phone:

You know as well as I do that taking a phone to the gym is the ULTIMATE distraction. Yet, we all still do it! Whether used for selfies or Facebook stalking, a phone simply isn’t helping you to get results. In order to maximise your time in the gym, leave the damn phone in your bag. You’ll survive without it for an hour…I promise.

Now it’s time to put these into practice. Enjoy!

Making Time to Workout

As a fitness professional, I’m certainly not new to the phrase ‘I don’t have time to exercise’; it’s something I hear all of the time. I get it, absolutely. If you have a full time job, or a family (or both… superheroes right there), then it can be difficult to take a little time out and focus on yourself. However, that doesn’t mean it’s not important to do so… In fact, it becomes all the more vital.

Here are a few handy tips to help you find those extra minutes in the day, so you can smash a workout and feel great afterwards!

1) Get organised.

Buy yourself a diary, write out your plans and make a schedule. If you organise a specific time in the day for a workout, it’s much more likely that you’ll make it happen. I would recommend doing a session in the morning, because very few things can get in the way, such as having to work late, or last minute arrangements to see your pals. You don’t want to miss out on that!

2) Go to bed earlier.

A lack of sleep will leave you feeling lethargic and de-energised. If you want to have the motivation to workout and feel your best, optimum snooze time is 7-8 hours. Just think, an early night means that you can also wake up a little early, and fit in that much-needed workout to start your day.

3) Don’t train for hours.

A workout need not be excessively long. 20-30 minutes of High Intensity Interval Training (HIIT) is plenty. It’ll boost your metabolism and aid in fat burning throughout the course of the day! Not sure what HIIT is? Head over to YouTube, where there are plenty of real-time examples for you to try.

4) A workout doesn’t have to be in the gym.

When we think of exercise, we tend to think of a gym. For some, this thought alone is enough to avoid working out. In which case, try training at home. It’ll save you time and money. All you need is enough space for a yoga mat, as this is sufficient to perform a whole array of tough, fat-burning bodyweight exercises. Another top tip is to make use of your furniture… A dining chair alone is plenty of equipment – use your imagination!

Now, time for some tough love…

When it comes down to it, there are 24 hours in the day, and that’s the same for everyone. Admittedly, some people have more to squeeze into that period than others, but it’s all about organisation. If you want it, you have to make time. And I know as well as anyone that if you want it enough, you’ll make it happen.

Why You Need to Start Weight Training

Lifting weights is often a challenging prospect for someone who has never done it before. Most women have never ventured into the ‘man cave’ that is the weights room in their local gym. Admittedly, it can be daunting to walk into a generally male-dominated environment and start lifting. If you can get over that first hurdle, your body will thank you later.

So many women are hesitant to start strength training because they’re afraid to get ‘bulky’. Fortunately, this is a misconception ladies, and one that needs to be shattered ASAP. Sure, if your ambition is to get bulky, lifting weights can achieve this with the right programme and a strict diet. However, your everyday woman at the gym doing her barbell squats isn’t suddenly going to turn into the incredible hulk.

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The truth about weight training is that it’s the door to a more lean, toned and defined body. I’ve listed some of the key benefits below.

Calorie Burn: In comparison to cardiovascular exercise, resistance training burns more calories. Also, after a heavy lifting session, your body’s oxygen demand remains high for an extended period of time. This is referred to as ‘excess post-exercise oxygen consumption’, or EPOC. Whilst your body requires more oxygen, your calorific expenditure is also increased, so you continue to burn calories once you’ve finished training.

Metabolism: For me this is the absolute best thing about strength training. Building lean muscle contributes hugely to fat loss. The higher your muscle percentage, the more calories the body is able to burn whilst at rest. Yes, you understood me correctly: the more muscle you have, the higher your resting metabolic rate. Pretty amazing, hey?

Bone Health: Lifting weights on a regular basis aids in increasing bone density, which helps keep problems such as osteoporosis at bay in later life.

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Heart Health: Studies have shown that those who lift weights are significantly less at risk of heart disease due to a reduction of triglycerides, blood pressure and blood glucose levels.

That Body: Unlike cardio, which helps you lose weight through reduction of both fat and muscle tissue, strength training helps you to burn fat and build muscle. This means you start to sculpt those curves you’ve always wanted; hello new booty.

Confidence: Resistance training will help your confidence endlessly. You’ll feel stronger and able to accomplish so much more. It’s pretty hard not to be happy with a new, lean and toned body!

Stress Relief: Personally, I can’t think of a better way to combat stress than a heavy lifting session. Rather than letting the little things get to you, head to the gym and smash out a resistance workout – afterwards, you’ll feel revitalized and ready to combat anything.

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BodyBuilding.com is a great website to visit for some inspiration. This website gives a muscle-by-muscle breakdown of exercises to try:

http://www.bodybuilding.com/fun/workout-muscle-groups.html