Blog

Circle of Care

Over the last few weeks I have been developing my own You Baby Beyond ‘Circle of Care’ for pregnant Mums. I want to ensure that the mindset is trained and fed well, not just the body. I am so passionate about a Mum-to-be's pregnancy journey, and excited to share this...

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Group Fitness Sessions

Group Fitness Sessions... what are they, when should a new Mum start one and what are the benefits?  First up... Specific Postnatal Exercise Class As with any specific exercise class you want to attend, the suitability of the class is always dependent upon the...

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Postnatal Exercise Foundations

Over the last few weeks I have been looking at the best way for a new Mum to recover following her 6-8 week check and all-clear to get going again.  The process, as I have mentioned before, should be a slow and mindful one. After all it took you 9 months to get here!...

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Progression

Today’s blog is about progression.  So what does this mean exactly? In a general fitness sense the principle of progression states 'that you should increase overload, which can be achieved by using FITT (frequency, intensity, time and type) when you body adapts to its...

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Book Review: ‘Postnatal Fitness’ by Judy Difiore

Today is book review day.  I love doing these because I love to have loads of books on the subjects I am passionate about and to be in the know!  I appreciate that having sessions with a Specialist Pre & Postnatal Trainer like myself is not possible for...

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Getting Started with some Basic Exercises

Today I am continuing my series on Postnatal Training, looking at how to get new Mums back on a safe and sensible road to recovery.  Let’s take a look at correct posture - how to understand it and to correct it. We will also go through the first few exercises my...

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Getting Moving After Having a Baby

In today's blog we will be looking at Postnatal Fitness. We will ask; when is it safe for a Mum to start moving again after the birth of her baby? My job as a Pregnancy and Postnatal Trainer is to make sure that Mum respects the incredible change her body has just...

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After the Birth

Congratulations you did it! You're holding your newborn in your arms, and the bonding process begins as you meet your baby for the first time.  What an amazing journey you and your body have been through.  Today's blog will take you through some of the things you may...

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The Stages of Childbirth

The wait is finally over and the moment has arrived - you’ve gone into labour.  So what are the stages of childbirth? Let’s take a look. Every Mum’s experience of labour is different and no-one can wave a magic wand to predict what your labour will be like, or...

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What to Pack for Childbirth

So we’ve looked at location, types of deliveries and methods of birthing. Now let’s take a look at all the essentials you will need to pack for labour, birth and after your baby is delivered.  A sensible time to have your bags packed (yes your birth partner needs...

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Water Birth

Water birth, simply put, is ‘childbirth that occurs in water.’  Proponents believe water birth can result in a more relaxed, less painful experience that promotes a midwife-led model of care. When I used one for my second birth, I used it in conjunction with my...

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Lamaze, Hypnobirthing and the Bradley Method

So you have just found out you are pregnant? Once the ‘dust settles,’ next on the agenda for Mum-to-be is to look for a childbirth education class. As I am sure you will agree with me, most Mums would love to plan for the most natural childbirth possible. This blog...

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What Can Happen During Childbirth

Today I am going to take a look at the various methods that may be required during the birth of your child. If you are informed, then you can be confident in making the best choices for you and your baby. If your delivery were to take an unexpected direction, you can...

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Birth Trauma Week

The 7th to 14th July 2019 is Birth Trauma Week. So I am going to take a break away from my recent series on childbirth delivery options to draw attention to this important issue. What is Birth Trauma? Birth Trauma is the shorthand term for post-traumatic stress...

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Delivery Options

Today I am turning my attention to childbirth delivery options, after having considered childbirth locations (Home Birth, Midwifery Unit or Hospital) and a birth plan. Delivery options include natural and assisted childbirth and delivery by Cesarean surgery (more...

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Birth Plan – The How, the What and the Why

So you have chosen your childbirth location, and are starting to think about how you want to delivery.  But before we consider this, let’s take a look at how to make a birth plan. Making Your Birth Plan: I remember planning for my two births like it was yesterday...

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Giving Birth in a Midwifery Unit or Hospital

It can be a daunting task for a Mum-to-be to choose what type of birth they would like to experience and where to give birth. So I hope I can make it a little easier, by providing the necessary information you and your partner need to consider when choosing the best...

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Childbirth – the option of Home Birth

Over the next few blogs I want to take a look at the various types of locations and deliveries a Mum-to-be can expect. I will then look at the some of the ways Mum can aid her recovery, whilst caring for a newborn. In today's blog, I will outline the options, and then...

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Creating Good Habits

So you have your Mindfulness covered, now you want to look at creating good habits. I was recently watching a video by my good friend Amanda Graham of Praana Wellness (check her out on FB and instagram) about creating good habits and I thought to myself what an...

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The Power of Mindfulness

‘There is nothing either good or bad, but thinking makes it so.’ Hamlet, Act II The last few blogs have all pretty much been about the body; what to expect when expecting, the stages we all go through getting back into exercise and how to nourish our bodies correctly...

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Pregnancy Problems Part 2

Today I conclude my 2-part blog on physical problems a Mum-to-be can encounter during pregnancy.  These are not to worry you but rather to provide the necessary information you need. If you are aware of any potential problems and can recognise the signs, then if they...

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Pregnancy Problems Part 1

This week I will be briefly looking at some conditions that as a Mum-to-be you may experience during pregnancy.   It won’t be an exhaustive list, but I think they are worth a mention. If you develop one of these, you may have to adapt or entirely alter your current...

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Pelvic Floor

Posture. ✓ Core. ✓ Now it’s time to take a look, at what often can be a very sensitive and personal subject; the Pelvic Floor! Exercises for Your Pelvic Floor Once you know you are pregnant your Health Care Professional (HCP) will recommend exercises for your pelvic...

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Understanding Your Core

When I look at the construction of the body's core, I marvel at the structure of the four abdominal muscles that make up this wonderful muscular corset; transversus abdominis, internal oblique, external oblique and rectus abdominis. The ‘fab four’ are very closely...

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The Importance of Good Posture

Our bodies were born to move, and exercise is just one of the important factors for health and vitality. So what other factors are important when it comes to exercise and healthy living? Over my next series of blogs I will be looking at Posture, the Core and Pelvic...

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Getting Back to Exercise

Earlier this week we chatted about the advantages of exercise for both before conception and during pregnancy.  Today we are looking at getting back to exercise after the birth. I want to start by saying that in the nine months its taken to grow your baby, your...

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Exercising Safely During Pregnancy

My current series of blogs are all about exercise before conception, during pregnancy, after birth and beyond. Today we are going to look at the advantages of keeping fit during your 9 months. Every pregnancy is different and individual. Every Mum-to-be will have her...

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Keep That Body Moving

So we have been thinking a lot about nutrition and now it’s time to talk EXERCISE. Here are some of the advantages to regular exercise, when you are preparing for conception, during pregnancy, after birth and beyond... Exercise in preparation for conception If you are...

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Coping with Morning Sickness

Did you know that 75% of pregnant women suffer from Morning Sickness? Why do they call it this? I suffered with it morning, noon and night for the first 3 months! It is thought to be caused by a change of hormones during the early part of pregnancy. Symptoms usually...

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How to Lose Weight Sensibly

Many of us struggle with losing weight, especially in the first months after pregnancy. When you are a new mum, one of the most important things is keeping yourself happy and healthy. But feeling overweight or low on energy can take a real toll on your mental...

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Post-Pregnancy Weight Loss

Today I am going to look at the best way to approach excess weight loss after birth. First up I want to let every Mum know that it is completely NORMAL for her fat stores to increase during pregnancy.... yes NORMAL!   Once the joy of your new arrival has subsided and...

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Foods to Limit or Avoid

In today’s blog, I am going to take a look at the food and drinks that mums should limit or avoid during pregnancy, and the reasons why. Most women are usually aware of certain foods that they need to limit or avoid.  However, confusion over what specific types...

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Breastfeeding and Diet

Today I am going to chat about some of the topics surrounding nutrition and breastfeeding. So before we talk about foods to avoid I first want to look at the benefits of breastfeeding and specific nutritional requirements women require when breastfeeding.  Fed is Best...

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All Your Essential Supplements

My last blog was about the 4 main supplements required by Mums-to-be.  Now I am going to list the remaining ones essential during pregnancy and lactation, why they are required, food sources that contain them and the recommended reference nutrient intake (RNI).  It is...

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Diet Supplements

Last week we looked at what it takes to have a balanced diet. But did you know there are important vitamins and minerals which we can't get from our diet alone. Today I wanted to tell you about some of the supplements needed for a healthy pregnancy. Folic Acid Folic...

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Weight is just a Number

Today we will be continuing with our series on Nutrition and Healthy Eating, by discussing BMI. It is important to remember that at the end of the day Weight is only a number. But it can be a useful tool for keeping an eye on whether we are staying healthy. What is...

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Pregnancy and Weight Gain

Hi Mums. Today I would like to carry on with our theme of Nutrition. During pregnancy, we go through varying stages, prior to conception through delivery and beyond. Today I will be looking at Pregnancy and Weight Gain. Weight Gain is Good First up, weight gain is...

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Healthy Eating

'Nutrition' is a massive subject. Earlier this week I gave you a little intro into the importance of good Nutrition. Rather than tackle the whole thing, I want to start with advice that is relevant to you as a mum-to-be or new mum. I hope this will help you to gain a...

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Nutrition

So over the last few weeks I have been chatting about the benefits of exercise and the 6 Stages of Change we all go through when making a lifestyle change. The fact that you are here reading this blog means you already have good intentions to make a change. Do you...

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Find Your Spark

Today I am thinking about the importance of a balance between giving and receiving. As parents, we give a lot! From the moment that little miracle is conceived, we give it everything it needs to grow and develop, nourishing them with our body. Once baby is born, your...

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The Benefits of Exercise

Welcome back mums. This week I have been touching on the subject of MINDFULNESS and how it can help you on your journey to a happier, healthier you. It can contribute to a better sense of wellbeing, and help you cope with all the demands of being a mum - both...

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Motivation Monday

Morning Mums! Today is Motivation Monday, and so I wanted to share with you some words of wisdom which have helped me in my journey as a mum. During pregnancy and early motherhood, we so often get bombarded with pressure to be fitter, healthier, stronger. From social...

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Soulful Saturday

Morning my lovely Mummies! Today is Soulful Saturday, and I thought I would take this opportunity to share how I take time to be thankful. Thankful for what I have, and thankful to myself - because self-care is important for a happy self. Let's take a moment today to...

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Relapse – The Sixth Stage of Change

So here we are, at the end of our Six Stages of Change journey - I hope you've found it interesting to follow along and that you have found out a bit more about what we all go through when we are trying to make a lifestyle change. Today we are going to be talking...

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Maintenance – The Fifth Stage Of Change

March is here already! Despite those few sunny days we had at the end of February, spring isn't here quite yet. But it is certainly on its way. So today we are going to talk about Stage Five of the Six Stages of Change - Maintenance. MAINTENANCE This is when we have...

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Action – The Fourth Stage of Change

The weekend is almost upon us! And February is almost behind us - can you believe how quickly this year is going already? So don't let the grass grow under your feet, it's time for action! The Fourth Stage of Change is Action So far we've had Pre-Contemplation,...

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Preparation – The Third Stage of Change

Spring is Coming Isn't it a gorgeous day today? Here in Tunbridge Wells it is beautifully sunny - the first time this year we've needed to dig out our sunglasses. And there are even a few flowers starting to pop up in the garden. It makes us look forward to the...

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Contemplation – The Second Stage of Change

So last week I introduced you the the Six Stages of Change, which every one of us goes through before we make that leap to a healthier lifestyle. Today I will be telling you about Stage Two; Contemplation. Stage Two: Contemplation So its the New Year, and you are not...

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The First Stage of Change

  2019 is already a month in, and some of those New Years Resolutions might be starting to waver. The intention might be there, but maybe we've tried to do too much too soon - and slowly we find ourselves sliding back into old habits. Over the next few weeks I...

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So You’re Going to Have a Baby – A Book Recommendation

Happy Thursday It's time for a book recommendation! I know there are literally THOUSANDS of baby books out there - covering all aspects of conception, pregnancy and parenthood. Sometimes the sheer amount of information can seem daunting. So it can be helpful to get a...

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Fitness Central – For You Baby and Beyond

  Hi Mums-to-be or new Mums, and welcome to our website! First off - Congratulations. Becoming a mum is an incredible thing, and I speak from experience. My name is Sue, and I have two beautiful sons, aged 16 and 6. So I know how much joy motherhood can bring....

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