Want to sculpt your body and get fit?
New Year, New You, make that investment in yourself start today on a new journey.
I am opening up the weight training Body Under Construction Program again! 
Fun and challenging workouts with a healthy eating guide (Nutrition is important to your success) This time its available as an Ebook straight away for you to access and get started. For the special New Year Sale price of only £60/$99 

Who the program is for?
Someone with access to a gym
Someone who is self motivated
Someone who is ready to commit to a lifestyle change and wants to get fit & healthy
Someone who is ready to work hard.
Someone who wants to sculpt some muscle.

  It works! Hard work and dedication equals results!

**Note A little knowledge of gym equipment and weight training required. Not suitable for pregnant or newly postpartum mothers

Choose your accountability level.

●Are you motivated to get to gym but just looking for a sense of direction.Then this Ebook is for you. Fun and challenging workouts that are different each week. You won't get bored! Special New Year Sale price only £60/$99 hurry before sale ends

●If you need that extra push you can add the additional coaching and I will be available every step of the way to help keep you in track. For pricing Contact me @ contactus@mrandmrsworkout.com

This weeks move are some of my favourite exercises I like to do for my legs as I find them fun different. Great to spice up your leg routine and a great way to work the legs and glutes.

To do a curtsy lunge:

• Stand with your feet hip-width apart
• Dumbbells either side of your legs
• Core tight
• Take a big step back with your leg, crossing it behind your other leg
• Bend your knees and lower your hips until your right thigh is nearly parallel to the floor
• Keep your back straight  and your hips and shoulders as square as possible
• Repeat on the other side

To do a side lunge:

• Stand with your feet hip width apart
• Dumbbell cupped in between your hand
• Core tight
• Take a step to the side with one foot and bend at the knee try to get your leg at 90 degrees
• Keep your back straight and your hips and shoulders as square as possible
• Keeping your other leg straight with a soft bend in the knee if needed
• Push through the heel of your bent leg to return to standing
• Repeat on the other side

Check out the vid below

 

Have a blessed day
Mrs Workout

This week workout move of the week isn't a weight training move but one that requires only you.

One of the easiest and best exercises you can do for to help reduce the waistline and keep your core strong. If you have just had a baby its a safe exercise you can do to help pull all those stretched muscle get back together to, you can do this exercise literally anywhere so no excuses. Watch the video below for a quick instruction on how to.

The transverse abdominals is the deepest muscles of the tummy its located underneath both the external and internal obliques and also wraps around your spine.The transverse muscles are the  body's natural corset providing you with the protection and stability so clearly an important muscle to work.

If you want some guidance on weight/resistance training during pregnancy or on-line training help check here or sign up to be notified when my 'Pregnant With Muscle ' workouts are released,here.

Have a blessed day

Mrs Workout

 

Note: You will feel you back activate during the exercise this is normal.

This weeks resistance training moves focus on the arms and shoulders.Watch the video below to see how to preform a few exercises for the arms and shoulder with the bands.Resistance bands are a very underrated piece of equipment light and cheap and great for keeping tension on the muscle, can be used by all skills levels and can very challenging if used correctly.If you are just starting out on your fitness journey, trying to stay fit and toned during pregnancy or returning back to exercise after giving birth these bands are ideal, pick some up you won't regret it.

If you want some guidance on weight/resistance training during pregnancy or on-line training help check here or sign up to be notified when my 'Pregnant With Muscle ' workouts are released,here.

Keeping your muscles in check with weights can yield better and sting results. If you are not adding resistance to workouts then you should be. I'm sure by now you will have herd the phrase. "The more muscles you have the more calories you burn at rest" Its true ladies,go get some muscle and add resistance training into your routine today. 

Have a blessed day

Mrs Workout

 

This weeks weight training move is a resistance band deadlift, great to work the legs and the lower back. Add this to your workout routine to add a little bit of resistance if you normally do body weight stuff. If you are pregnant, just had a baby and returning to exercise or simply a beginner to adding resistance to your workout this will be great for you.

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Want to add weight training into your prenatal routine? Then this may be for you......


I have been blessed to be able to bring two beautiful children into the world. Both pregnancies went well but very different in many ways.


My first pregnancy didn't hardly involve any exercise it went  relatively well and what I thought was a normal standard pregnancy with back pain swelling etc. The recovery of labour was a very slow and painful one.

The second pregnancy a stark difference,  tons of energy very little pain no swelling and a fantastic and fast recovery.  What did I do differently....... I added strength training to my prenatal routine.

During my second pregnancy I used my 'Pregnant With Muscle' plan to help keep my hard earned muscles, pain and  tiredness associated with pregnancy at bay and above all help with labour and recovery and I credit this to the very big differences between the two pregnancies.

Every women who wants to workout during pregnancy (and cleared by their doctor  to do so) should add weight training during pregnancy)

 If you have done your research by now you will know you shouldn't try anything new really in pregnancy and you would be right. However I am a certified Pre/Postnatal personal trainer and I have adapted my weight training workouts to suit all levels and are safe for pregnant ladies to follow in the gym and/or at home.

Watch out for these gym based pregnant workouts coming soon.

 

If you are pregnant or thinking about pregnancy soon leave your name and email below to be notified of its release or if your looking for something more personal why not have a look at our online personal training or send us an email.

 

Why am I not achieving my goals? Why am I not seeing results?
Many people ask us this its simple folks!
Get Smart Eat Smart Train Smart  Be Consistent/commit
If you aren't getting to where you want to be it could be one of  these factors or more are off kilter.

GET SMART That fad diet where you eat just cabbage or just drink shakes and no food or cutting carbs out of your life forever isn't going to work long term. What happens when you finish the diet or you can't afford to continue? Guess what, you stop progressing or even start to regress! A simple healthy balanced diet is what you need, one you can be consistent with and manage that's why it's called a lifestyle change.

Don't blame your workout if your going home and under eating the body is designed to hold on to fat it's main function is to want to survive and live and look after its internal organs. Losing weight and gaining muscle is low in the list of priorities for your body so  EAT SMART learn what your body needs. Same with over eating don't think because you go beast-mode in the gym and eat whatever you want going way over your caloric intake and eating unhealthy foods that good results will still happen, it just isn't going to.

Now if your diet is on lock, don't think you can go gym one day a week and train max effort and all your results will come.TRAIN SMART you've got to put in real work. If your workout isn't designed to get the results you want it's not going to happen folks. Same goes for over training in the gym 7 days a week twice a day, this it isn't going to cut it either if your not fuelling your body you will just end up tired, weak and in some cases sick because your body just can't cope. A well balanced program with resistance training, cardio and flexibility training designed to help you reach goals is the way to go.

 Now 'sometimes' some people can get food and training right but they still not getting there. BE CONSISTENT and COMMIT Choose a goal and set a plan to it and make it realistic and something that you can commit to stop starting and stopping with your healthy eating, stop changing your program stick with one to the end, consistency will get you results. Don't go out and rush and buy a crazy insanity workout if you can't even do a simply workout yet GET SMART  EAT SMART  TRAIN SMART be CONSISTENT/COMMIT.

We are all human and we fail. It's how you deal with failure that counts. We personally often fall In this last category. But we are real with ourselves and so should you be. 'Don't be upset with the results you get with the work you didn't do'


**** note If you feel you have all the areas covered and your still having issues perhaps speak to your health care provider or nutritionist you could have a deeper issue one example being metabolic damage

Mrs-I had always been naturally athletic and did all the fitness related topics at school, picked for all the school sports team and was destined to play for the county teams also bagged an A in my GCSE'S. Although I was naturally good at these things I didn't embrace it and instead choose the path of fashion. 
As any child would do who has chosen their future career in life I studied and chose all the necessary courses to get me in to the fashion world. After university I  landed a job with a great retail chain in their the buying department and learnt lots of great things. The fashion world is very competitive and yes you can kind of say its a like the devil wears Prada lol. Needless to say after many years pursing this career I decided the fashion industry wasn't for me.

 

After getting married and having my first child I decided not return to work and like most new mothers was not content on how my new body had changed after giving birth, thus my adventure with fitness was rekindled.

I got my body back in shape and had found a new love and that was for lifting weights which was spurred on by husbands love for fitness also. We wanted to share all we had learned with others as so many people often asked for advice so the Mr and I set up 'Mr and Mrs Workout'. A fun page to share our fitness journey with others with tips and posts on how we muddled our way though being a family and finding the time for fitness. We first started out with a Twitter feed and Facebook page and eventually Instagram and a blog page (At a later date) so we could localise all things we had learnt into one place and direct people.

 

BUT..Something told me inside I wanted to do more and be more which lead me to get certified in personal training so I could have the back ground knowledge as well as the experience to help people reach their goals. 
Late last year we discovered we were expecting our second child,  My new found knowledge of healthy living made me feel confident I could workout during this pregnancy as I didn't want to be as unhealthy as I was during my first so enrolled myself onto as Pre/Postnatal certification to. I knew it was the perfect time to do it, I could, unlike some trainers sympathise with all pregnant ladies who were trying to keep fit as I was doing it for real and not just reading it from a text book. It was during this time I designed my 'Pregnant With Muscle' plan which used weight training during pregnancy to keep my body toned and strong.(Stay tuned for the release of the 'Pregnant With Muscle' plan )

 

Now settling back into my a new routine with kids, I wanted to find a way to help my clients achieve goals as I have less time to train clients in the gym. So I  devised on a online training program . Its great for people who are searching for affordable online training and wanting no ties and no contractual obligation whilst still achieving results and getting motivation and that extra push. (See more here)

 

 

We provide you with a weekly workout with a guide to nutrition. The workouts are weight training based and based on what have worked well with our clients and us however the service is custom built for you and planned on what we discuss in our initial consultation.

 We offer a great service for our clients with accountability that will get you in to action, All in all a great low risk affordable online training program that suits you.

 

 

My online clients are having great success, if you want to have the same success leave your details here to find out more

 

 

Boy was I glad I stuck with my weight training during pregnancy.  My second pregnancy with my beautiful son was a total breeze, gained a healthy required amount of weight and I totally credit it to lifting through my whole pregnancy and eating healthy,

I know what you're thinking if you have found your way to our site ‘ This chick is naturally slim and probably never puts on weight’  Wrong!  Yes I was naturally slim when I was younger and in my hay day a keen athletic participant as well as other sports.

However during my first pregnancy and the years leading up to my first child being born my diet mainly consisted of fried foods and chocolate. For a few years my exercise habits had been attending gym randomly and wandering aimlessly round the gym mainly from cardio machine to cardio machine the jumping on a few weight training machines which I had no idea what it was actually doing for me.

So back to my first pregnancy,  I had  a relatively  good pregnancy well  good as to be expected. The normal things ladies complain about, back pain swelling etc.  The  labour  however was not so good but that’s a whole different story. My recovery after my first child was painfully to say the least. After the pain had subsided months later it was only then I had noticed I gained unwanted pounds and didn't look like myself -I had become so unfit over the years.

It was then my true fit life started and I began lifting weights and became a personal trainer. I had found a passion for lifting weights and discovered the fantastic benefits it brings in keeping you in shape and lean.

This year we found out we were pregnant with our second child. This time armed with knowledge and a qualification in pre and post natal fitness I was  determined to stay fit and healthy during this pregnancy and I was sure as hell going to keep lifting which is what I love.

There are a lot of misconceptions about women  and weight training during pregnancy. I truly believe that lifting during pregnancy helps with many common ailments and postural and muscles imbalances that a pregnant women suffers from. Well I had none of that this time  round, I stayed consistent with my lifting and eating well and I felt like I had tons of energy throughout the whole pregnancy.  Not only did I not experience any back pain, swelling or put on any unwanted weight I managed to keep a hold of some of that nice muscle I earned.

  

Being consistent with my weight training during pregnancy also kept me strong I personally worked out 3 times a week and lifted pretty much the usual amount of weight I normally do all the way though until the last month. Why did I need to keep strong you ask for that marathon of a task that is called labour. This time around I knew what I was in for knew about all the pain I was to endure and anticipated being ill for weeks after.

None of this happened, keeping strong with lifting during pregnancy made my labour go much faster this time. sure contractions still hurt like a b**ch but the pushing was so quick and calm and relaxed such a stark contrast to my first labour where I pushed for hours.  I delivered my beautiful child standing up in a semi squat position yes that's right a squat ;)

Get this, I was out of the hospital in a few hours and up and about like nothing had happened. I was back to exercising lighting within 11 days of giving birth and my bounce back of my body seems to be quite good so far to.

I cannot not recommend  weight lifting during pregnancy enough, not only will you look better but your recovery will be faster and it has obvious health benefits to you and your baby.

The general rule to exercising during pregnancy is if you did the activity before pregnancy it's generally ok to carry on the same after you become pregnant modifying as the pregnancy continues if the  doctor has given you the ok to exercise. This can be applied to weight lifting during pregnancy by using common sense and the correct modifications to intensity and equipment used. see here for more  tips and advice to exercising during pregnancy

If you want to add weight training to your prenatal fitness and its new to you here are some tips to weight training during pregnancy if you think you need some extra help with personalised program for you see here. Or inlist the help of a certified prenatal trainer in the gym.

• Exercise 3-5 per week with resistance and cardio
• Train each muscle group 2-3 time a week with sufficient rest days in between each workout to allow for recovery

• 1-3 sets of each exercise allow enough rest between each set to recovery keep the range high at 12-15
• Think about training all the major muscle groups. Legs chest back shoulders etc maybe pick about 8-10 exercises. You can do this as full body session or split into lower body upper body etc
• ALWAYS use correct form and lift weight in a slow controlled manner
• NEVER Hold your breath when performing any exercise
• Exercise in a well ventilated room and drink lots of water

  
  
  Should you include weight training in your prenatal regime erm yes yes !!!!!

  
  

  
  

  * Please get your doctors approval before starting any exercise during pregnancy.

How soon after having my baby can I exercise well........ the general advise is 6-8 weeks after your postnatal check up with your doctor but as the saying goes everyone is different. If you haven't had a C-section or you had uncomplicated delivery its OK to return to light exercise if your feeling well.  The rule is if you exercised through your pregnancy you can start at the intensity you finished with at the end of your pregnancy if you didn't exercise during pregnancy you need to keep it light and work your way up gradually.

Safe exercises you can start as soon as 24hrs after delivery are pelvic floor exercises and appropriate abdominal exercises focusing on transverse abdominal exercises first and suitable rectus abdominal exercises once the deep transverse has been worked on.

Core exercises you CAN DO

Transverse exercises e.g
ABDOMINAL HOLLOWING ( hollowing can be preformed standing, seated or lying. Focus on bringing your naval towards your spine.)
LEG SLIDES (Focus on bringing your naval towards your spine no doming of the stomach should occur)
KNEE RAISES ( Lying on your back and as above)

Rectus abdominal exercises e.g
PELVIC TILTS ( Lying on your back)
BRIDGE

Core exercises to AVOID  before  6-8 weeks

NO CRUNCHES (You don't want to create any dooming this will further increase diastasis recti)
NO EXERCISES IN 4 POINT KNEELING POSITION( There is a small risk of air entering the raw placental site and causing illness)
NO PLANKS (As above, also as the core muscles are not yet that strong the increased weight from your organs can cause additional stress on you abdominals that are trying to repair it self)

Cardio

Light cardiovascular work such as walking can be undergone if your feeling well.  A good range to keep your heart rate is 50/70% MHR or light to somewhat heart and working up a sweat if you don't have a heart rate monitor. Try and stay away from high intensity exercises that vigorous in the early weeks as the pelvic floor will still be very weak  also the effects of the hormone relaxin are still in your system so its much more easier to get an injury and pull something.
Don't underestimate the power of walking it will get you at the house and you and baby can get some fresh air. If you like to use machines or do other activities to do your cardio, stick to machines/activities that are low impact. However if you do use machines such as the cross trainer for example be aware that this machine requires activation of the core muscles and  if you don't have good control of it yet you can have some issues with over rotation movements with your core. With the cross trainer good form must be used as not to cause and joint injuries.

Resistance Training

Resistance training can be undergone once core muscles have been regained, as I said before everyone is different and depending on your core strength during pregnancy you may gain control quicker. Even though you may be eager to return to exercise please remember to exercise with caution and to select the exercises carefully. When resistance training you will almost certainly be using your core to help you during some part of the exercise that's why its very important to make sure these are strong before starting formal exercise. You could be doing more damage than good if you don't know what your doing and your not activating your core during each exercise.
Again the hormone relaxin will still be lingering in your body especially if your breast feeding so its much easier to gain injury as the ligaments and joints are loose. Therefore working in the higher rep range is beneficial to start with so your not working your muscles to complete failure.

Above all listen to your body, there is no race and you don't have to be in competition with anyone. Every woman you come across will have different levels of fitness and will return to exercise at their own pace. If anything is hurting or doesn't feel right stop, if you notice an increase in bleeding that's a good sign to slow things down. If your eager to return to exercise why not visit the doctors earlier and see if they will give you a quick check up to go ahead.


Have a blessed day Fit mama's
xx

To continue on from last weeks on post on posture in pregnancy, just a quick look at #kyphotic posture that can occur in pregnancy and in women with larger breasts or men who over train chest for example. It is the curvature in the spine at the top which can cause the chest to be weak and give a hunch look and tighten the back muscles giving upper back pain as well as other pains. The Kyphotic induced posture can occur in pregnancy  due to the increase in larger chest size that is getting ready for the birth of you baby for obvious reasons ;).

How you want to go about correcting that and alleviating  pain ( as I have often found myself hunching these days) is stretching the chest and working on exercising your upper back muscles and shoulders which help to open up your chest and correct this. Due to continuing with my weight training  during pregnancy this has almost certainly helped me with those annoying pains.   I love working on my back at the gym I do things like pull downs, seated rows, single arms  rows. But if your home or new to exercising whilst exercising check out the pics for some ideas to work the upper back and shoulders at home.

When training its necessary to create a balanced program and not over work one muscles.  Before pregnancy I didn’t do a terrible lot of benching exercises as women have the extra weight in the chest it can  increase this rounded posture so I kept my chest exercises in mind of that.

 

During pregnancy you can be effected by Hyperlordosis. This is the over curvature of the spine due to the increase in weight in the abdomen. This doesn't just effect just pregnant ladies can happen to anyone with excess weight in the front. If your finding yourself with back pain, hip and even sometimes knee pain this could be one of the reasons why. Of course the magic hormones in pregnancy are a lot to blame. Certain muscles can get tight due to this i.e. your back and hip flexors and in doing so you abs and hamstrings and glutes will get weak. Ways to combat this is to stretch your hip flexors (pictured above nice modified version for preggos you can use a chair for support) stretch your lower back (check the net for safe back stretches) Exercise your abs and your deep core muscles/ use exercise to strengthen them and don't do crunches of course I like belly breathing ;) and strengthen your hamstrings and glutes. Continuing with my weight training and squatting throughout has helped so much. If you are further along you can just do body weight squats and straight leg deadlifts for e.g Also focus on posture and get your body in neutral peeps see pictures and don't get stuck in a chair all day it can often promote bad posture.
              

Remember to keep your tummy button in towards your spine to reduce the pressure of your organs and baby on you abs

http://instagram.com/p/UbHxNnkoLv/

 

 

Unwilling to part with expensive prices. We had been using the cheap coconut oil on the right. We decided to start cooking with coconut oil because coconut oil is one of the few oils that is not damaged when heated to temperatures used in cooking, frying, and baking. Corn, soy, sunflower, canola, and safflower oils undergo detrimental changes when heated to cooking, frying, or baking temperatures . It smelt yummy to when opened while the cheaper one had no smell.

Refined Coconut Oil: A refined coconut oil is usually rather tasteless and odourless. Because it has been refined, it can usually withstand slightly higher cooking temperatures before reaching its smoke point. Refined coconut oils are excellent for cooking foods where you need lots of clean, pure, malleable fat without a dominating coconut flavour. (Think pie crusts or french fries.) Refined coconut oils do not offer the same health benefits of a virgin, completely raw coconut oil, but they are still excellent sources of most of the beneficial fatty acids. Things to watch out for: not all refined coconut oils are alike! Most are refined using a chemical distillation process dependent on lye or other harsh solvents, or they’re made from the rancid oil by products leftover from creating desiccated (dry) coconut flakes. Sadly, these are refined, bleached, and deodorized in an effort to create a palatable product that can be sold to consumers. Many coconut oils are even hydrogenated or partially hydrogenated! (Avoid these at all costs as the hydrogenation process creates synthetic trans-fats.) coconut without the addition of any

Unrefined Coconut Oil An unrefined coconut oil is typically labelled “virgin” or “extra-virgin.” In general, though, virgin and extra-virgin coconut oils are made from the first pressing of fresh, raw coconut without the added chemicals. Source : http://www.foodrenegade.com/how-to-choose-a-good-coconut-oil

 

We are also in Keek to, we post short video clips of our workouts there.
Try my behind the back tricep extension exercise, works the long head muscle.

 

http://www.keek.com/!rJ4Tbab

Apr 30, 2013 | New #workout for the long head of the #tricep check it out #gym #fitness #training # by mrandmrsworkout on Keek.com

 

 

 

 

Try it out and let me know what you think, if you want more posts like this shoot us a comment in the box below we would love to hear from you. :)

 

If your on keek go follow us and we will follow back to, we are nice like that.

Pregnant and non pregnant ladies, do you have a issue with your belly protruding or wondering how to work your core during pregnancy? 

http://www.youtube.com/watch?v=bxbsq808lxE&sns=em

Before and during pregnancy you have heard me say I rarely work abs in the traditional way. I don't think I will ever do a full ab crunch again to be honest.  As I have gained more knowledge I have come to understand the belly pouch I had after my first pregnancy was diastasis recti. Not everyone gets this and there are certain ways to train it correctly check out the vid  by befitmoms on you tube to see one of the exercises I do. 

What is your level of fitness? Everyone is different

At the beginning stages of pregnancy I did do things like planks and press up more often. If you see me do it now its for a very minimal period of time. I had a very strong core and if you are going to attempt these planks and pressups please ensure your strong enough to do it and you have full control of your core muscles to hold up baby. I have said before in previous posts, pregnant or not  if your not drawing your belly button in towards your spine the exercise is redundant and you could be causing more damage especially in pregnancy with the growing weight in your abdomen you are putting extra stress there. So control it ladies or don't do it. 

I would also not recommend isometric contraction during 2nd/3rd trimester due to the fact it can raise blood pressure or abdominal trauma by falling due to fatigue so if your finding it hard don't just push through the pain during pregnancy workouts trying to plank pick a regression for the plank (shown in previous post ) 

So ladies and and a few men if your doing all the abs exercises in the world and its nots working out for you do some research no need to crazy ab exercises DO the right exercises and as they say eat clean and clear up those gut issues.  Things  like belly breathing is a  good place to start. Even getting up out of bed the wrong way can be detrimental. Google away folks

Knowledge is power, I don't know everything but learning more and  more each day and want to be a  PT who shares my success and help people reach goals not charge for every bit knowledge I pass on to you. Have a blessed day guys. 

Just an insight to why we use our protein shakes we use and not any other brands out there. We are not experts in nutrition but on our health journey have tried many products and learnt a thing or two about the ones we should avoid.  We urge everyone to research what that are ingesting and question its origin. Please don't just assume these product are healthy because they are labelled so and have great marketing. Many of these products are the source of illness and cancers.

These protein shake companies have products filled with things we can't even pronounce not to mention where the origin of where the products derive from. Some of the products ingredients have manifested from unnatural sources and places where you couldn't imagine and not even fit for human consumption.

We are not perfect and still working on removing these things from our diet they are hidden in lots of everyday food so it can be very difficult to get away from it. 

One example of a nasty ingredient is SACRULOSE an artificial sweetener its quite common ingredient.

For example, there are reports of the following after eating sucralose:

• Gastrointestinal problems
• Seizures, dizziness and migraines
• Blurred vision
• Allergic reactions
• Blood sugar increases and weight gain

 

We counted one health protein shake have over 15 or more ingredients of what we are not really sure they are and it could take a whole day of researching. If we personally are going to use an artificial product that's not in its natural form we try and use ones with as less ingredients as possible and ones we know of.   Here are the shakes we use.

7 Ingredients listed all natural sources

1 Ingredient listed good old fashioned hemp

If your interested in real clean eating and tidying up your nutrition and a more natural approach to life do some research. Check out our friends Facebook Page The Naturally You Coach  her website here.

 

Also this Facebook page has some good articles about natural health Lean Fit

 

 

 

FINAL THOUGHT.....

 

Think of it this way, natural products derived straight from the earth are naturally in tune with your body and manmade products just aren't in sync thus manifesting it self in abnormalities in your bodies though ailments and disease that you are unaware of that look like common sickness.  Its entirely up to you what you decide to put in your bodies but we are aspiring to get to a place where we are living a fit, healthy natural life.

 

 

Have a blessed day Fit Fam

 

Mr & Mrs Workout

 

 

 

 



 

 

 

AB exercises

This is how I work my Ab’s during pregnancy need to remember to do it more often, before pregnancy I rarely worked hard on my abs anyway tried to focus on nutrition and more core strengthening exercises no big crunching the more research I did on Diastasis Recti the more I found out traditional ab exercises make the mummy pouch as the call it stick out more so avoid like the plague.

Pictured are Leg slides, belly breathing technique, and the bottom pic is belly breathing whilst holding your tummy to help lessen the ab separation. 

Draw your tummy button in towards your spine whilst breathing normally as your core gets stronger you can do this for longer and longer I sometimes do it through the day without even noticing. Use this anytime through the day bending over picking up your kids house work it helps correct your posture to.

Notice how much smaller my tummy looks when its drawn in, my stretch marks are form my first pregnancy so far haven’t received any new ones I wear them with pride though. I have been using Mama mio cream and oil.

AB seperatation

 

 Look at it this way protein powder is just food in a supplement form its quite safe however note some contain many additives and things you just don't really want to add to your diet unnecessarily. I personally use MRM as its an all natural whey and its free from additives and is very low in calories etc I'm not sponsored by them its just what I like to use.  

Where possible its always best to get your protein intake from wholefoods I only use the shakes for before and after workout. Many women find it a life saver during morning sickness because they can't keep foods down.

Most women who workout whilst pregnant take some kind of protein shake or maybe opt for a more friendly option like vegan kinds. When selecting a protein shake please read the labelling and research all the ingredients.

General rule for clean eating is if you can't pronounce the ingredients don't buy it and the fewer the ingredients the better. 


Please talk to a nutritionist or your doctor if your really unsure and want to double check as you may have special dietary needs and you may have intolerance to certain ingredients.

 

 

 

Sample of what I do on a leg day when at the gym. This was filmed at 12 am, the only time I could fit my workout in that day. No Excuses get it done  ;)

http://instagram.com/mrandmrsworkout