There’s more to post natal Pilates than lying on your back...(*new class alert)
We breathe
We stand
We bend
We rotate
We stretch
We reconnect to pelvic floor
We learn to find our centre again
We play
We use props
We use our bodies
We come back to the breath
And yes there are some exercises on your back...you can start at a very foundation level and with instruction from an expert and consistency from yourself you can progress quickly.
Why do Pilates after childbirth? -Strengthen your body and keep up with demands of motherhood, able to move in all directions -regain abdominal tone and more importantly function of your centre
-restore pelvic floor -prevent common joint problems
- realign your body that has moved and shifted!
-feel great!
-de stress
You may have aesthetic goals post birth, incorporating regular Pilates after childbirth will contribute to your goals, but more than getting into jeans, you’ll be restoring control of body and restoring confidence, improving your sense of well-being.
Want to add in the positive element of social and being part of community, then head to a class! *new class alert*
Every Friday morning 11-12 staring this Friday 17th January @_energyforlife
Book in direct with them. Babies and small children welcome!! Whether you’re 6 weeks post birth, 6 months or a couple of years, come on down!! I’ll progress and adjust where necessary!
You don’t always have to be motivated ... sometimes it’s about having discipline... Rather than waiting for this magic moment to start something, ‘I’ll start when ...’; rather than waiting for some external factor to push you, maybe just start, take that one small step in the right direction. What’s the one immediate action you can take today?
Motivation is a difficult area to navigate, finding your centre, your purpose, knowing your why, and having enough conviction in that why, so you can continue when times are tough. It’s easy to have motivation when everything is going well.
Sometimes you just have to start.
Cultivate a discipline of routine that takes you in the direction you’re after... So how about you Brighton folk putting 5.30pm in your diary every Monday evening and come and hang with me for an intermediate Pilates Flow @purpleturtlewellbeing right in the centre of town.
Need help finding your satisfaction with food, movement and within yourself, then dm me..... coaching spots available ... #pilatesflow #brightonpilates #intermediatepilates #matpilates #mondaymotivation #mondaydiscipline #mondaydiscussion #pilatesinstagramcommunity #wellbeingcoach #healthcoaching
What does health look like to you?
When thinking about overall health do you talk in terms of regulating blood sugar, hormones, inflammation, brain function and consider toxins, blood flow and gut?
Probably not. (Well some of you might) but you probably want your body working effectively, supporting you, so you can live a life full of energy and purpose.
You probably want to feel younger, look younger, clear skin, body at optimal weight, a body full of energy, a sharp mind, and a good mood, so you can live with happiness and confidence?
By working on small healthy habits you can achieve this more glowing version of health. Health isn’t a size, it’s an attitude. (And with that in mind, Im working on caring less about what I think people might think about me, hence posting a mid pose shot that’s pretty terrible!) Well-being coaching slots are available. Messages for details on how to work on living with food freedom and a love of movement,
What's your motivation?⠀
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So often we set out with an idea of what we want to achieve, but without a plan. So without a plan how are we expecting ourselves to stay motivated? ⠀
The main reason we lose our motivation is because we lose our WHY? Our MEANING? Why are we doing what we think we should be doing? ⠀
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Through Wellbeing Coaching we spend a lot of time exploring who we are in what I call the 'observation & awareness' phase which enables us to unpick and decipher what the TRUE WHY is. ⠀
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It can take time to find the true why. Society and popular culture hasn't helped with media headlines applauding weight loss over a break up, or suggesting getting into a little black dress at Christmas is the pinnacle of true whys. ⠀
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We then confuse motivation and will power, and think we just didn’t get the ‘will power’ gene at birth. We forget that will power isn’t a definitive amount we were given that over the time depletes its stores, but actually we can build it up, and grow and nurture it, but it takes knowing why we are doing, what we’re doing!⠀
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It’s tough on your own for sure to really work out what your WHY is. In business many will secure a Business Coach to guide them through, and the same goes for health, enlisting a coach (like me) will help guide you through. ⠀
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But you can try on your own to really identity what it is you want, and why. Take moment, especially if you've never done it before to write down all the reasons for doing what you’re doing. The list can be as long as you want, to start with. Then be really specific. Refine it. See if you can truly identify that motivation, that WHY for you, whether you’re looking to enhance your health, business, life. The TRUE WHY will uphold in times of crisis, pain or when plans need to go on hold, so have a go today!
Don’t neglect your feet!
Feet toes ankles... ever feel tight? Do you work on this part of your body or just focus on lifting weights or running?
Releasing tension, building strength, increasing flexibility, increasing your range of mobility, preventing injury, improving on balance, can all be achieved by giving some attention to the end of your lower limbs! They carry you around all day, look after them! And giving them a little bit of attention will strength your other practises and improve your running or your range of movement in your lifts at the gym! So don’t neglect!
At the moment I’m waking up with an urge to stretch from head right down to toes in my tight one month post partum body. So will attempt a 10 min stretch on this Saturday whilst Xander gurgles next to me.
Your feet are carrying you around all day for your whole life so don’t neglect them! If you’re planning on going for a run this morning or hitting no the gym, check in with how your feet and ankles feel!! (This is a video I wasn’t planning on sharing as I look like Mr Greedy from Mr Men but was taken just before I popped with our baby boy. I’m now looking a little different one month post partum!)
Do you regularly congratulate yourself on the things you've accomplished? ⠀
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Might sound silly, and it might not be a very British thing to do! But learning to give yourself mini high fives, and acknowledge what you've achieved, however small, goes a long way to strengthening your mindset, in short, making you feel happier, and life that little bit easier. ⠀
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Maybe you could write a letter to yourself about progress you've made, or if that's too much, make it simpler and acknowledge the small things you get done on any one day! Tell yourself where and when you're doing a good job! No negativity allowed. You'll feel so much better and feel far more productive each day! ⠀
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This applies to all, and isn't necessarily for those who are pre & post natal, nor is only for those working to improve fitness and nutrition, it’s a method for all and all stages of life/ ⠀
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For me though currently, with a 4 week-old baby, I have to work hard to remind myself that it’s ok to have only showered at 10am, and if i get out of the house by 1030, then i'm winning! Suddenly my ‘congratulations to myself’ isn’t about bigger goals but merely that everyday I’ve showered, brushed my hair and done my make-up. This week i'm heading to my first mum and baby yoga class, so if I make it I’ll congratulate myself on that! As someone who isn’t great at doing nothing, and not having structure the last month is a real test of patience and these small wins are crucial to staying true, strong and positive. ⠀
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So go and ahead and check in with yourself. What would you congratulate yourself on today?
*FREE JOURNAL*
Ever kept a food journal? Want to know how can it positively improve your relationship with food? NEW BLOG up on the website all about why I may use this method with my wellbeing coaching clients. https://buff.ly/35keqBP
The early stages of the Wellbeing Coaching process takes clients through the Observation & Awareness phase. Using a journal may be used for some clients initially to start collecting their own data on what is going on in their lives, across food, movement and more.
This is not about adding rules or regulations. There is no judgement. It’s not something they do day in day out religiously but a tool they can dip into, take ownership of, be empowered from.
It’s not always easy to face up to what is going on. Some swear it’s the best thing they ever did, many will repeatedly come back to the process, and some will remain reluctant for a little longer. At no point is it about tracking calories or macros in my process. There's no judgement on the food, and there's no quick fixes.
There's a process and it can be painful at times and yet empowering at others; it can help let go of guilt, secrecy and self-punishment, and although at first, for some, can be seen as 'something else to do', it actually is liberating as this isn't about rules and regulations.
As the journal writing is supported by coaching sessions, weekly follow ups, homework, all clients are completed guided through their journey of self-discovery.
Everyone who signs up to a WELLBEING COACHING package receives their FREE journal. Currently we're using ones from @happinessplanner pretty ha? Who doesn't love new stationary?
Struggling with your relationship with food, exercise and yourself? Want to find out more about Wellbeing Coaching and how it can support you? Check out link in bio to find more on WELLBEING COACHING. There are new spots available so contact me to apply and find out if wellbeing coaching is appropriate to you.
No need to live locally. Online coaching available.
When can you return to exercise after giving birth? 6 weeks I hear?
It’s not a black and white answer.
First you need to reframe what exercise means to you.
What do I mean? Well too often women are eager to train hard too soon after birth, the talk is of losing baby weight, getting into old jeans, and bouncing back. So they wait for the 6 week mark, thinking it’s a golden ticket to do whatever exercise they want.
The intense exercise should be on the back burner in early days, but you can focus on pelvic floor & breathing exercises, abdominal contractions, simple leg slides, gentle stretches and short strolls. All doable (if have energy, time and inclination before the 6 weeks mark) this is about working on alignment, breathing and gentle core restore work!
None of these exercise sound sexy, but practising these will have a far more beneficial effect on the body transformation you’re after. Far better to start on these than wait 6 weeks and then launch into an intense programme.
There is a misconception that at 6 week GP sign off, you can embark on whatever exercise programme you like, but remember we are all different and even if you’re 6 months post partum I would highly recommend you start with the fundamentals first!
Remember:
1) we are all different. Focus on your body not what your friend is doing
2)you’ve been through a lot! Start gentle!
3)you’re not fully healed at 6 week! You’re in a state of healing!
4)The GP sign off is a gauge only, you know you best! And if not seek expert advice in post natal movement! See a women’s health physio!
5)common advice is wait 6 weeks. But by reframing what exercise is you could start earlier!
6)you can of course have aesthetic goals, but know that the fundamentals will get you there! Trust me. Don’t neglect them.
7) be honest with yourself. If you’re launching into a programme that is too advanced you will set your recovery back further. Too often I see people who didn’t exercise before pregnancy jumping into a higher level programme. Do the ground work first!
Join me in the new year for post natal Pilates in Brighton and see how you can recover and be stronger than ever!
On reflection, would you do anything different with your physical training if you were pregnant again?⠀
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What if I asked WHY you trained during pregnancy? Have you reflected on that before? Did the reasons for exercise go beyond the normal chatter of minimising weight gain, or was that the primary focus? ⠀
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I've long been fascinated with how the physical strength informs the mental capacity, & focusing on that in recent years. Whilst exercising is important to all, (pregnant or not) it's the link between physical & mental that is usually overshadowed by the more 'look great, bounce back' narrative. ⠀
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If I think about the labour, it required sheer physical & mental strength. 32 hours; I couldn't eat, couldn't sit or lie down, so stood for most of it. I was exhausted, but ended up having the magic home birth with a water birth delivery. Which means no pain relief, I didn't even take the gas and air. I'm a crazy idiot i know. But all Women are incredible! No matter what sort of birth you had you did it! You may have felt you endured it, you may reflect back and think it was traumatic, or maybe you thought it was perfect, either way it would have required you to dig deep no doubt!⠀
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I'm only 2 weeks in to this whole 'mum thing' but I can see how my physical & mental strength got me through the labour and has massively helped me cope & recover over the past fortnight. I don't have the answers; I only have my own experience that took everything from me & demanded so much from me. But I'm grateful for the strength I somehow mustered up!⠀
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So looking back, did any of these benefits come up in your reasons for staying strong during pregnancy? ⠀
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- helps to build greater body awareness and appreciation⠀
- supports you in the constant changes that your body is going through ⠀
- potential to have a positive affect on the labour⠀
- allows you to keep up with the demands of a new born⠀
- in a better position to cope with recovery after the birth⠀
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I may not have been thinking about the labour during pregnancy & how my strength would get me through, but on reflection I can see how potentially my commitment to keeping myself strong had a big positive effect.
