Top Tips: How to stay in shape when I'm pregnant

Watch this space on 7th May, I'll be posting a few copies of my e-book 'How to stay in shape when I'm pregnant' and 'what do I eat when I'm pregnant: clearing the confusion.

I'm just adding a few 'secret' tips to both books.

If you'd like to secure a FREE copy, email info@beez-kneez.co.uk and put the words 'FREE E-book' in the subject heading.

Otherwise watch this blog closely on the 7th May when you'll be able to download a copy instantly. But you'll have to be quick as there are only a few copies available for FREE. After that there will be a cost for the e-book of 6.99 pounds ($14.99).

Vicky Warr

Womb Workout

Sometimes when your pregnancy you do just want to flop on the sofa!
Then it becomes tempting to stay on that sofa for most of the time.

An article on CBS news kicked me off the sofa today - A new study conducted by Kansas University of Medicine and Biosciences showed that exercising during pregnancy may not only benefit the mum but can also get the baby off to a fit start!

"This study suggests that a mother who exercises may not only be imparting health benefits to her own heart, but to her developing baby's heart as well," researcher Linda May of the Kansas City University of Medicine and Biosciences (KCUMB) in Kansas City, Mo., says in a news release.

So women who exercise for 30 minutes, three times a week had fetuses with lower heart rates during the last few weeks of their development.

If you want some help, join our 'Fit Mums to be' group fitness or online training for pregnancy.

Click here for more details of the study

Mums to be shape up their bumps in West London

Fit Mums to be has finally arrived!

Last night saw the launch of my first 'Fit Mums to be' class, an antenatal fitness class in West London. And they proved to be a popular hit with pregnant ladies and their bumps!

I'm so excited and passionate about starting these classes; coaching a group and meeting other mums to be. My mission is to be a 'source' of fitness to pregnant ladies - prenatal fitness expertise, coaching and information. This is to help show Mums to be that they don't have to resort to the sofa in pregnancy! My classes and instruction provide an antenatal opportunity to keep those pregnant bodies in shape whilst participants enjoy their beautiful, expanding bumps.

My antenatal group fitness sessions have so many benefits, I'd run out of blog space to list them all - but I've picked my top ones!

These apply to most group fitness classes, so if you're finding you need a new 'fitness' outlet read on...

THE TOP BENEFITS OF ATTENDING AN ANTENATAL FITNESS CLASS.

1. It's 'me time'. Classes provide an 'escape' from the stresses of work and life. My aim is to create an atmosphere of 'happy mums to be' with fit bumps.
2. Beats exercise boredom. Motivation to do exercise when you have an expanding bump can wane. By joining in a class you have not only the instructor but the other class participants to motivate you.
3. Make new friends. By going to a class you meet other pregnant ladies and become part of a 'club'.
4. Gets your butt off the sofa. By going out to an antenatal class you get out, meet your friends and it turns fitness into a social event.
5. Distracts you from food cravings. You're out of the house and away from the chocolate stash!
6. Reassuring environment. The class is instructed by a qualified, prenatal instructor. Plus they are often pregnant themselves, so they have empathy with the life changing experience of pregnancy.
7. An opportunity for 'Music therapy'. Instructors usually play funky music to energises you and add interest. Your bump loves it too!
8. Gets you started. You may be unsure whether fitness is the right thing to do when you're pregnant, yet with the right instruction and expertise it benefit's you, your bump and may even help with labour.
9. Something to look forward to. As sessions are at the same time every week it's like your special 'fitness and health' appointment, one that is fun, social and provides health benefits.
10. Pay as you go. Look out for a class that is in a 'drop in' dance studio. That means you don't pay gym membership fees!
11. Builds confidence. Classes are usually for all levels of fitness and pregnancy so you should never have a fear of thinking it wouldn't be for your level - the instructor provides adaptations for every exercise to suit all participants.

For more information click here: 'Fit Mum to be'

The Beez Kneez (my business) have launched these classes in Ealing and plan to expand them to other areas of London by the end of the year and classes nationwide by next year. If you'd like to see one of my antenatal classes, come to your area, simply post a reply and I'll see what I can conjure up!

PS. "Its great that you are doing fitness training for pregnant mums......it makes so much sense to keep fit while you are pregnant and not just veg out!!" Georgina Bouzova, Causalty Actress, BBC Strictly Come Dancing contestant.

Pregnant ladies alert - Georgina has a beautiful range of eco-friendly, bamboo pregnancy yoga and workout gear. Click on www.barefootblondie.com.

Top Food Tip for Trimester Three

Hello,

Apologies for the rather long abscence! I've been setting up 'Virtual online fitness for mums to be' plus group classes so I got behind with the blogging. Good news is I'm back and going to be blogging Bump tips 3 times a week - so stay tuned.

Food top tip for a fit Mum to Be!

I have a great pregnancy food tip if you're in your third trimester or around 27 weeks of pregnancy heading that way! I was reminded today by my acupuncturist that the baby is going through a fast and furious phase of brain development.

The best possible diet for the baby inside you (and me) will help your bump develop a sharp mind and boost it's brain. So, mum to be needs to feed up on essential fatty acids the vital nutrient for brain power, mental and emotional strength.

Here are your five essential brain foods:

1. Avocados - slice 1/2 and pop it into a salad. Alternatively scoop out the flesh, add a bit of egg-free mayonnaise and mash it up. Spread on an oatcake.
2. Nuts and Seeds - especially pumpkin, hemp, flaxseed, sunflower seeds. Add to cereals and porridge or add to salads.
3. Olive oil drizzled over veggies or salad (add lemon juice to freshen it up!)
4. Opt for omega 3 eggs (free range is best) - boiled or poached
5. Oily fish - kippers, mackerel, herring, salmon steaks (canned fish isn't oily fish!)
Important for pregnancy: bigger fish such as swordfish, shark and tuna accumulate more mercury than smaller fish. A lot of fish now do contain high levels of mercury so in pregnancy Keep this to 2 portions a week maximum. Grill your fish so that the juices drip out and allows pesticide residues and other chemicals to escape as you cook the fish.

Did you know????

The British Medical Journal, The Lancet, conducted some research back in the 1970's. It took two groups of babies. It fed one group a very nutritious supplement up until the babies were three years old. The other group were the placebo group, so they weren't fed a nutritious supplement. Three decades later, the researchers went back to the same babies, who were now adults. The babies who had had the nutritious supplement were earning nearly half as much more per hour than the group that were not given a nutritious supplement. The results showed that there was some evidence of a clear link between early-life nutrition and adult wages!

So brainy bump here you come! And your son/daughter with healthy finances to help you out when you retire (think cruises and luxury holidays!).