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.

Why You Should Hire a Personal Trainer

Are you feeling uninspired, demotivated, or a little uncertain of what on earth you should actually be doing in the gym? Perhaps it’s time to get a little outside help.

Hiring a Personal Trainer could be just the kick up the backside you need. Here are a few reasons why…

  1. Motivation

It’s all too easy to talk ourselves out of exercise.

‘I’m too tired, I should probably get some sleep.’

‘Maybe my muscles need (another) rest day?’

‘It’s ok, I can just go to the gym tomorrow.’

Before you know it, you’re three weeks out of training, twenty seven donuts down and that bottle of rosé in the fridge starts to look a little too appealing.

However, if you work with a Personal Trainer, your sessions will be scheduled in advance. That, combined with the fact that you’ve probably paid in advance, should be motivation enough to get ya lil toosh to the gym. In short, a coach will help you to maintain consistency. No more excuses.

  1. Variety

Motivation from a coach extends further than just getting you to the gym. Each session will be structured to your personal requirements (and if it isn’t, there’s a 99% chance that you’ve hired a terrible PT).

It’s a coach’s job to ensure that any training regime is diverse, interesting and enjoyable. An individualised programme is likely to differ somewhat from the training you plan (or perhaps don’t plan) when you train alone. This variety can be crucial in maintaining focus and drive, not to mention helping to avoid plateaus in strength/physical appearance.

  1. Form

So you reaaaaally wanna do a deadlift, but you can’t hinge without hurting your back?

Perhaps you don’t even know what a hinge is…. In which case, it’s definitely time to get yourself some professional help.

In theory, no movement pattern should cause pain to an injury free, able-bodied person. If it does, chances are, you need to fix the way you move. A good coach will be able to assist with cues and guidelines you didn’t even know existed.

For Dubai-based Personal Training enquiries, contact me on 0527421966.

Exercise and Adherence

Charlotte-8.jpg

Let’s talk a little bit about adherence…

It goes without saying that sticking to something (whether that be a training plan, diet strategy, or something entirely unrelated to fitness) is a whole load easier if you enjoy what you’re doing. I have multiple clients come to me, claiming to ‘hate exercise’. Not only does this baffle me, it also annoys the helllll out of me.

Why? Let me explain.

Exercise is commonly defined in the following way:

‘activity requiring physical effort, carried out to sustain or improve health and fitness’.

But I want to break it down into even more basic terms.

Exercise, as I see it, is movement. It’s that simple.

Walking: exercise.

Gymnastics class: exercise.

Playing with your dog: exercise.

Tennis: exercise.

Kiss chase: exercise.

Spinning: exercise.

Wife-carrying: exercise (it’s an actual sport… Google it).

Evidently there are various levels of exertion involved in the above examples, but you get my gist. You simply cannot classify all forms of movement into one category.

So, you hate running? God damn, I feel you! But your hatred for running doesn’t mean you hate movement as a whole. Why not try something new? A dance class, an obstacle course, paintballing. Heck, get out roller skating for all I care.

Test the waters: it’s a simple case of trial and error. You’ll never exhaust every option. There’s an old saying that goes a little something like this: ‘When you do what you love, you’ll never have to work a day in your life.’ The same principle applies to exercise… It’s much easier to sustain an active lifestyle if you enjoy it.

The body was made to move; don’t disregard its purpose. Find something you love as much as I love barbells, and maybe you’ll exercise with a grin (and double chin) as cheeeeeeesy as mine.

Peace xoxox

Calories and Fat Loss

How many times have you heard a statement along the following lines?

  • ‘I need to lose weight, I’m going to cut out bread’.
  • ‘Ooh, no chocolate for me, that’s fattening’.

These statements are wildly outdated. Not only that, they’re damn right wrong.

So you want to lose weight? Let’s break it down. When it comes to fat loss, it’s about establishing the correct energy balance to align with your goals.

If you’re unsure what I’m talking about, consider the following:

‘Energy in’ = calories.

‘Energy out’ = energy expenditure (through tasks such as living, moving etc).

  • If energy in is equal to energy out, weight remains the same.
  • If energy in is greater than energy out, weight will be gained.
  • If energy in is lower than energy out, weight will be lost.

Energy-Balance-Diagram

So, as you can see from the picture above, fat loss boils down to calories in vs. calories out. In this sense, whether you decide to obtain your calories from chocolate or lean meat/vegetables is neither here nor there. Obviously, there is a logical approach to fat loss (which basically just consists of not being a moron), but whatever approach you take, calories remain as calories. Now, this is not me suggesting that you shouldn’t consume good, wholesome foods. Let me explain…

Your body does not have a magical trigger system to identify the calories obtained from ‘naughty’ (hate that label) foods, to immediately store them as fat.

Evidently, some foods (typically those which are also ‘hyper-palatable’ – v yummy and totally desirable) are more dense in calories. This means you can eat a much lesser volume, whilst still consuming a relatively high caloric intake. Other food groups (often classified as ‘healthy’ – think lean meats, veggies etc) are not nearly as hefty in calories. What does that mean? You can eat a whole lotta volume and still keep the calories low. In other words, you get a lot more bang for ya buck.

What am I getting at? I want to debunk the idea that certain foods are deemed to be ‘off limits’ when trying to shift some fat. Why? Primarily because I bloody love chocolate. No one should have to live without chocolate. Or pizza. Gal likes her food yo.

So no, dieting doesn’t have to mean absolute avoidance of all hyper-palatable foods. In fact, I’d personally argue the complete opposite. In my experience, the inclusion of more calorie dense foods, often identified as ‘treats’ in this context, can be highly valuable.

For me, and most of the clients I’ve worked with, a small, regular ‘naughty treat’ (for want of a more appropriate label) acts to maintain sanity. Look at the bigger picture: if a small bar of chocolate is going to stop you craving a big dirty binge, then surely that chocolate bar can be identified as a pivotal part of your progress?

It’s about establishing a balance that will keep you on track in moving towards your ultimate long-term goal, but also maintain your sanity in the short term. So, perhaps rather than searching for a single identifiable food source as the cause of your weight gain, why not look at the bigger picture?

Consider your nutrition as a whole. Chocolate or bread will not halt your progress. Weight gain will not occur unless there is a surplus of calories. So, providing you are able to establish a calorie deficit (through either moving more or eating less), then you will lose weight. It’s as simple as that.

In fact, it’s as simple as this:

Use your brain.

Don’t be a moron.

Eat your protein.

Don’t be scared of bread.

Your body loves micronutrients.

Don’t be a moron.

That’s pretty much it.

Peace xoxox

Absolutism in the Fitness Industry

Nowadays, the fitness industry seems to be the home of new trends, and everyone is quick to jump on the bandwagon. However… They don’t just jump, they seem to leap head first, and lose sight of everything else along the way.

Consider the following:

  • Ketogenic dieting
  • Herbalife
  • Fasted cardio
  • Veganism
  • Dare I say it… CrossFit

fasted cardio.jpg

keto       herbalife

What do all of these health/fitness trends have in common? A cult-like following: a somewhat all or nothing approach. Now, I appreciate that this is one hell of a sweeping statement, and I’d like to point out that I have nothing against CrossFit… In fact, I bloomin’ love it. I’m merely using it as an example.

Back to my point, which is this: whilst the fitness industry broadens, it ironically, simultaneously seems to lose it breadth. As more trends become available for the consumer, the more immediately the consumer becomes literally ‘consumed’ by that trend. Am I making any sense? I’m not sure.

Let me expand in the simplest of terms…

Have you ever tried to have a conversation with a ‘ketogenic’ dieter about anything other than the wonders of their keto diet? Me neither.

How about the bodybuilder that advocates only ever doing cardio on an empty stomach? … Because those fat stores wouldn’t be burned as efficiently if you’d eaten something beforehand, duh (sense the sarcasm, pleeease).

Cynical though this post may seem, I’m not attacking the actual trends themselves, per se. What I’m addressing is the idea that people misunderstand the value of variety. If you find success in one area, that’s great. Share your success, but don’t preach it beyond necessity. Why limit yourself to just one avenue, when there’s so much to learn from everything?

Your fitness journey is more than only ever attending Crossfit classes for the rest of your life (although that would be pretty damn great to me), or fearing carbohydrates in an attempt to reach a physiological state of ketosis. Who are we kidding, 90% of keto dieters don’t really care about ketogenesis… Y’all just wanna shift some weight! In which case, ‘keto’ isn’t required at all – calorie deficit is KING. But that’s a story for another day.

If ‘fasted cardio’ (or perhaps just a newly established overall caloric deficit – again… I’ll save that post for another time) has worked for you, congratulations. If you like to cook everything in coconut oil, great! But that doesn’t mean it’s the blanket solution for everyone.

I’ve said it before and I’ll say it again… There’s no one-stop shop that leads to optimum health. To be open, malleable and willing to learn is essential. Don’t inhibit your progress by limiting your perspective.

It really is that simple, which is why I’m confused as to why people are so intent on being gobbled up by emerging trends. Consumerism at its finest, eh?

Just a little something to think about. Ponder away.

Peace xoxox

Motivation

IMG_7162

Let’s talk motivation…

It’s a conversation I have with people day in, day out.

‘How are you so motivated all of the time?’

‘Why do you always have so much energy?

‘Don’t you get bored of going to the gym?’

When you work in the fitness industry, people seem to think you’re a crazy superhuman machine, who’s full of beans 100% of the time.

The reality is, that just isn’t true! When you’re waking up at 5am, and finishing work at 9pm most days, of course you get tired. Heck, sometimes tired is an understatement. There are days when I feel like an absolute zombie, and the last thing I want to do is drag my butt to the gym.

Don’t get me wrong, some days the temptation to nap surpasses my desire to train. So I’ll let myself catch up on some Zzzs, and skip out on the gym – and that’s totally okay! Depriving myself of sleep is arguably going to be more detrimental than missing one session.

However, you have to draw a line. When motivation levels are low, it’s all too easy to talk yourself out of training. At times like this, you need that extra bout of dedication to help pull you through. I’m fortunate in that I genuinely enjoy moving, and never want to make a habit out of inactivity. If I don’t train, I feel blergh. Motivation levels drop, diet starts to slip and everything goes a little downhill from there.

This is a trend I see in others as well. That ‘day off’ soon turns to a week, then a month. Next thing you know, you’re five months down the line, 10kgs piled on and you’re ‘not sure where it all went wrong’. Hmmm.

For me, wellness and motivation come hand in hand; one spurs on the other. I’ve managed to establish that lovely little thing (and wondrously overused term nowadays) called ‘balance’, where my diet and training routine are flexible to fit with my lifestyle. I drink (occasionally too much) wine at the weekends, and take days off from the gym when I need/when my schedule dictates that I can’t fit in a session for myself.

So, returning to the question: how do I remain motivated?

Firstly, I freakin’ love my job. Yes, the early mornings can be a nuisance, but ultimately it’s very rewarding to help people make positive changes in their life.

Secondly, it’s about structure and organisation, but simultaneously about freedom. Somewhat counterintuitive, I know. The element of structure comes in making a habit out of the good stuff. My body knows that exercise is positive, and the gym is now a foundational part of my routine. I feel kinda lost without it.

Freedom lies in not punishing myself for the little things. If you don’t hit the mark every time, that’s ok. Skipping a session or having a day of questionable nutrition really isn’t the worst thing in the world. It’s not going to be hugely detrimental to your progress, so long as you get back on track at the first opportunity. Use the setback as a chance to push forwards.

Be ya own motivation and all that.

Feels gooooood to be back writing! Hope you enjoyed reading this, and feel free to post any thoughts below.

Peace xoxox