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katie spong

Personal Trainer and Wellbeing Coach

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At the end of these latter months of pregnancy, i'm giving my round up of the fitness, activities that i've been doing. ⠀ ⠀ Whilst I certainly noticed how the physical changes from 25 weeks were somewhat restricting me in a way I wasn't use to, i'm determined to keep doing the things that I love, enjoy, and find peace in. ⠀ ⠀ Everyone is different, as I said last month, we have different starting points, different attitudes, different pregnancy symptoms and complaints, different outcomes and desires, different lifestyles and priorities. ⠀ ⠀ To add a bit of context to my activity, the strength sessions in the gym class are heavily modified. It's certainly not a 'pregnancy safe' class but I know what I'm doing, and with an instructor as well who knows, i'm able to modify as much as i need to. I've massively modified & substituted exercises but I like to be with others in a class format. ⠀ ⠀ The swim sessions are very much a more relaxed affair from what I was doing from 0 - 22 weeks. It's careful and considerate strokes, slow and steady, up and down lane swimming without rushing, stressing, or being competitive. ⠀ ⠀ I've always loved a barre class and to be able to be with a group of pregnant ladies is fantastic! ⠀ ⠀ I walk so much, and heavily reduced the cycling now! I prefer to walk for hours each day! ⠀ ⠀ If you're struggling to fit anything in during the week, can you at least walk? A good podcast or music means you can walk for hours! ⠀ ⠀ Keeping active during pregnancy (and when not) is so so important! So whatever you can do, just give it a try! UPPER body & CORE In 10 min. All you need is a set of dumbbells, your body, (and a sunny garden. ) Whilst I might not be attending dancing or spinning classes whilst pregnant, staying strong, fit, mobile, and pain free is definitely a priority. This 10 min routine is easy for me to fit in, in between clients or admin sessions at home. Also Suitable for #1sttrimester and #2ndtrimester and #3rdtrimester but you may wish to leave our downward dog at end depending on how along you are, and how mobile you were before. At #27weekspregnant I feel ok doing a few #downwarddog to plank but literally only a few and always moving, never holding the plank, and often I’ll drop to my knees like in the modified forearm plank. This is not a time to push yourself out of your comfort zone or try and keep up with the pre pregnant self. Any doming or discomfort through the belly or anywhere else, then stop the movement! I was in a fb group where someone was talking about smashing the spinning classes at 36 weeks pregnant. And I’m thinking, nah that’s not for me, slow, steady, controlled and with form is right now. My competitive nature can be unleashed when the time is right next year. Safe training. And my motto of #trainforlife is even more relevant now that I’m carrying a mini Spong sprogg. 10 min TRX #27weekspregnant (Belly popping out in video! Doh 🤦‍♀️) The TRX: ✅The most versatile piece of equipment ✅ perfect for pre and post natal women ✅ can be taken anywhere The 10 min series continues as that is pretty much what I have time for. Using the TRX is perfect for during pregnancy & after and is a great way to stay active, & continue exercising in a safe way. As I always say, exercise doesn’t have to be an hour, but a regular 10 min is achievable by all. I use to be able to schedule getting to classes all the time or going to the gym for longer period, but times are changing, running wok business & being pregnant means 10 min of movement is king! The 10 min series is an unpolished set of videos simply demonstrating how when you only have 10 min, you can get something done Each video only uses one piece of equipment or just body weight! We all have different schedules and priorities but if you want movement in your life and time is of the essence, learning how to factor in 10 min regular sessions at home or park will be invaluable to you. 💪🏼 squat with a pulse 💪🏼 reverse lunge 💪🏼 curtsy lunge 💪🏼 3 way row 💪🏼 forward lunge and arms 💪🏼 bicep curl 💪🏼 chest press 💪🏼 T fly As the belly grows you will need to adjust your angle on certain exercises to not put too much strain on your abdominals. (Standing resistant band exercise options to follow which I’m also a fan of) Note: Routine is totally fine for #1sttrimester And #2ndtrimester Depending on your level before you started. I’ve hit the #3rdtrimester And so most of the time prefer elevated press ups on bench (as opposed to suspended in trx) and I’ve reduced the angle in the rows or as mentioned use bands for standing rows. Rows can also be done in staggered stance and bicep curls can also be done seated with something behind you to prop you up. Balance may be starting to go for some of you, and the trx is a great way to stay safe and strong as you keep holding the handles! Just keep the pace slow and considered as you progress through pregnancy and only work to your level. Always seek professional expertise before you start anything new! Having the right approach to exercise during pregnancy is more important than concentrating on the amount & comparison with others. ⠀ ⠀ If your approach comes from a place of happiness &positivity or a desire to ensure a strong and healthy pregnancy, then great! But so often it's from fear of putting on weight. ⠀ ⠀ I don't know what the SPONG gene has in store for me during pregnancy, my sisters haven't had children yet so i'm leading the way. As an enormous lump of a baby myself at 9lb9 i'm sure i'm carrying a giant. I'm athletic and tall at 5ft 8 so i'm preparing myself for the those last weeks where I just explode! ⠀ ⠀ I'm not in control of that. All I can be in control of is what I do, eat, feel, & think right now. ⠀ ⠀ Movement is my life & helps me so so much. I am chosing to make it a priority like i've always done. But i've accepted things change, routines, patterns, movement patterns, complexity, intensity. ⠀ ⠀ I have friends who have had Personal trainers, friends who have persevered with bootcamps, those who stopped exercising because they moved house and it all got in the way, those who focused solely on the 'ante natal' classes, those who have never heard of pelvic floor and those who were told to stop exercising by medical teams due to complications. It's classic example of how we are all different, all have different pasts and presents, starting points, experiences, feelings, and that actually although i'm posting what the month of July has looked like for me, it's irrelevant to you as you need to focus on what is right for you. ⠀ ⠀ I move daily. Always have and god willing always will whilst i'm here. But what I can offer is my approach and how that is executed. ⠀ ⠀ - I stopped beach volleyball at 25 weeks. I can physically still play but chosing to play it safe. ⠀ - I stopped keeping up with the boys on the deadlifts at 24 weeks @energyforlife and i'll let them lift more than me now as i focus on lighter weights and higher reps. ⠀ - I have mixed up my swimming stroke & stopped pretending i'm swimming for gold. I don't need to beat anyone anymore & just swim up and down, with different strokes, at a comfortable pace without aggressive kicking. NEW ONLINE BOOKING system for classes! We are getting all modern here and now there’s a convenient way to book in for classes in Brighton with myself! No need to actually even talk to me or hand me cash you can do the whole thing online!! Check out link in bio and click on book classes! Easy peasy! Intermediate Pilates classes are scheduled and soon to be strength and post natal ones too! So dm me if you’re interested! #postnatalpilates #getmumstrong #pilatesinbrighton #brightonpilates #brightonpersonaltrainer #brightonpt 10 min movement series continues. And kicking off this Monday with a 10min Pilates sequence. This is a Lower body, low impact, glute activation sequence. Perfect for those who aren’t pregnant and perfect for those who are pre and post natal. At 26 1/2 weeks pregnant I do this routine a lot whenever I can, but as of last week I’m using a wedge to prop me up so I’m not lying flat anymore for last exercise (you can tell that video was from weeks before as I’m smaller) Text book answer is from 16 weeks no prolonged lying on back, but we are all different and I’ve felt fine for a few exercises, it was last week where I started to use a wedge in Pilates to prop me up, ❤️Clams/oyster helps to open hips, strengthen deep gluteals, stabilising pelvis and suitable for all stages of pregnancy. If post natal And had c section, open knew carefully! 🧡Elevated clams 💛Clams with leg extension 💚Side lying lifts - suitable for all stages of pregnancy but if any pelvic girdle pain take caution. As you get bigger may need cushions to prop you up for support. 💚Spine curls - great to release tension in back, and learn core stability, pelvic stability. Adding in arm flies or overhead helps to train to close the ribs and there’s plenty of variations on spine curls and glute bridges to try! Teaching post natal Pilates class at 1215 today in Brighton, and all of this and more will be covered! Move safely & train smart! Pilates is for EVERYONE. But EVERYONE can't attend the same class. ⠀ ⠀ Last week I found out a certain gym in Brighton runs a weekly Pilates class with up to 37 people in it. ⠀ ⠀ I was told that for example you will have regular gym goers mixed with pregnant ladies, newly post natal, severe back injuries and on one occasion, a double amputee arrived just before the class arrived. True story. ⠀ ⠀ So I repeat, Pilates is for everyone. All of those people can ABSOLUTELY benefit from Pilates, but all in the same class??? NO WAY!⠀ ⠀ Teachers have a duty of care to take reasonable care for the class, & on top of that make it fun, INCLUSIVE & ACCESSIBLE for all. Of course you don't want to turn people away, but I want everyone to leave smiling and thinking they learnt something & had fun. I'm not sure that's possible with such a vast mixed group of 37 people?⠀ ⠀ In such challenging circumstances how on earth could a teacher provide the level of teaching (that I seek to provide) in such a large vast and varied class?⠀ ⠀ In addition though, we as students are also responsible for our own health. If you have a specific, severe, challenging condition, it's also your duty to ensure you understand it, and understand HOW Pilates can help. Doctors & Physios refer all the time but often they don't know what Pilates is, & how are they supposed to know the style of class you're attending? So whilst they're right, Pilates could help, it's your job to work out, (perhaps with the teacher) HOW it can help. ⠀ ⠀ I teach a flowing class that is challenging and the classes I run myself are aimed at intermediate level. But I also teach at other studios around Brighton on behalf of the studio & they are open level classes. I also teach specific Post Natal classes. The classes I teach are small. You get the benefit of me, more hands on, plenty of time to ask questions in a safe, fun, familiar environment of 6-8 people. The maximum I teach is for 14 people on a Sunday morning but I will always ensure those who are new to the studio are near me so I can explain, adjust & make comfortable, with the regulars leading the way. ⠀ ⠀ So ask yourself this. What do you want from your Pilates class? We’re past the half way mark in July, but I’ve been part of a campaign called #jumpintojuly run by @wholesomelifestyleproject who has created the project using coaches from around the world with different specialisms to bring a programme of activities to those involved. Although there’s lots of chat and videos about exercise motivation, the theme this time around is about movement for emotional eaters. An area close to my heart! I talked about the complexities of this food and exercise relationship but made it relevant to my current period of life of being pregnant. Pregnancy can be a difficult time for women as it uncovers insecurities or accentuates pre existing worries of body image and self esteem. The running commentary from friends and even those you meet in supermarket about your body image can be unsettling for some and reignite past damaging behaviours. It’s an incredible group of international coaches covering various topics, all without using talk or language about diets, shredding, smashing this, nailing that, restricting something or other or focusing on aesthetics as primary goal. As a well-being coach I’m working with women who struggle to form positive relationship between food and movement, and help to heal, discover, break cycles of destruction and build new healthy habits. Whether you’re pregnant or not, it’s essential to seek help if struggling in this area. We’ve been jumping into July with this topic and if this resonates with you, and you need some help in this area, get in touch Pregnant, thinking about getting pregnant, or a new mum? Click on the link in bio to join the pregnancy project free Facebook group I run to help other mums and mums to be be navigate through the confusing and rollercoaster of emotion time. For all those ladies who are not pregnant you can join The STRONG WOMAN project which this is an arm of, click on same link above and join the groups!! #25weekspregnant #brightonpt #brightonpersonaltrainer #facebookgroup #strongwoman #pregnancyproject #wellbeingcoach || Training when pregnant || Movement and exercise is key in my life, and so pregnancy isn’t going to stop that. I encourage everyone to train for life whether you’re pregnant or not. Don’t just stop!! In the 8 months we’ve lived in Brighton though, my training has changed. It’s a lot more strength focused and less high intensity. One because I don’t have my wonderful London competitive friends with me and Brighton doesn’t have the same level of classes that London offers. It’s much tamer here. But that’s no bad thing for me and my mind. So even prior to getting pregnant I was more strength based. I’ve been lucky though and so I’ve not had to change anything. 22weeks tomorrow and I would say I have 5 ‘structured exercise things’ a week. 1st trimester: - 3/4 strength and conditioning type sessions, whether gym, classes, boot camp. - 1 low impact Pilates type class. -Daily walking and cycling 10k steps easily in any given day, 20k at weekends. 2nd trimester: Still around 5 activities but I’ve added swimming into the mix. So maybe 2 strength sessions, 1/2 swim sessions and 2 Pilates? It varies from week to week. And cycling and walking still very much just my daily life. My phone always is 10k plus steps during week and I don’t always have my phone. I’ve added aqua natal Pilates as well which isn’t exercise but I do it just to make friends and breathe and relax in water. More home workouts will be key as I save money, and makes sense as I had the equipment and a fab garden. Video shows kettle bell workout mixing up between 12kg and 24kg And suitable whether you’re pregnant or not! Just alter weights, rest and reps for your needs. So this video is Squats, Romanian deadlifts, sumo squats, swing, single leg deadlifts and glute Bridge! Get that lower body moving! As you progress in pregnancy, avoid overhead swings. Be careful to not over stretch in sumo squats and if any pelvis issues, don’t over do the single leg work. SL work to be careful of in 3rd trimester. Caveat: *always seek professional advice before you start. Don’t launch into anything new. Feel free to ask me! Don’t compare to anyone else and do what is right for you*

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