Swimming for the 'feel good' factor

Being pregnant should be one of the most exciting and healthiest times in a women’s life! After all that’s why you are often called ‘Blooming’ and ‘Glowing’.

So exercises which keep you in shape, avoid any bumps appearing on any other parts of the body and are safe for pregnancy are worth a go!

I’ve put together a series of key exercises worth considering not only for a fit pregnancy but also for all the other HUGE benefits they can provide you with - energy, less aches and pains, increased self-esteem, de-stressing.

This week, my one big tip to help with your cardio (benefits: strengthening lungs, heart, keeping weight in check) is swimming.

When I get into the swimming pool, I forget my 'to do' lists and the day's hassles melt away! I feel like I am escaping into another private wet world, with just a deep blue line and gentle ripple of soothing water to focus on! Plus I know I'm getting fit at the same time. In pregnancy it was the exercise which didn't make me feel cumbersome, heavy or too hot.

You’re supported by the water so it's comfortable and you dont' notice your bump. As you are floating, there's less impact stress on your joints – knees, hips, back - which have more laxity due to the production of ‘relaxin’ hormones.

Plus you can still swim as you progress through the trimesters – there’s not so much pressure on the pelvic floor as there is with jogging and you’re not in danger from cars or falling off your bike, like with cycling!

Swimming is great for all over body toning and you can do it up to the last week of pregnancy.
Id recommend a mix of strokes - front crawl, back stroke and breaststroke. Holding a float in front of you whilst on your front and kicking your legs, under the surface, is great for toning your bottom. Front crawl is excellent for getting great, shapely arms and toning the upper body.

Just make sure the water temperature is not over 32 degrees C (not usually likely in swimming pools!). As tempting as they are you'll have to save the jacuzzi’s, saunas or hydrotherapy pools for when you've had the baby – you musn’t overheat when you’re pregnant, a warm bath is better way to relax without overheating as most of your upper body is more likely to be out of the water.

Caffeine - Black or White in pregnancy?

A question from Sian, whose 12 weeks pregnant:

"I wanted to know more about what is and isn’t safe to drink pre and during and post pregnancy and why it is advised to avoid caffeine?

I also wanted to know whether decaffeinated products are safe to drink as substitutes and how the caffeine is removed from tea/coffee?"

I wanted to know more about what is and isn’t safe to drink pre and during and post pregnancy and why it is advised to avoid caffeine?

Great question as caffeine seems to cause much confusion in pregnancy due to the fact that there have been loads of studies and research about the effects of drinking caffeine and it’s risks to the growing baby during pregnancy. There doesn’t not seem to be a conclusive evidence although results from one particular research in Denmark seemed to show an increased risk of foetal death from increased coffee consumption in pregnancy. These women were drinking eight or more cups of coffee a day and had more than twice the risk of stillbirth compared with women who did not drink coffee during pregnancy. However the women who were involved in the study were more likely to also smoke and drink higher levels of alcohol - both factors which are suspected to increase miscarriage risk.

For health reasons there are some considerations for the Mum as well as the growing baby. Caffeine is a stimulant, as it increases adrenaline levels (the wake-up hormone), so it can effect mum to be’s sleep at a time when you really need it.

It can also dehydrate you.

For a mum to be sleep and re-hydration are key to preserve energy and to aid digestion respectively. Half of the caffeine content in a coffee stays in your body’s system for 5 to 6 hours, so drinking it after say 3pm could affect your ability to ‘wind down’ in the evening and thus be able to sleep.

Staying rehydrated whilst you are pregnant is important – during pregnancy your blood volume expands by nearly 50%, so you need to keep your fluid intake up. Choose: Herbal Teas, Water, Fresh Juice. Decaffeinated does still contain some caffeine so you may want to consider avoiding too much of this too.

With regards to your growing baby, one particular study concluded that pregnant women who drank. I’d consider eight cups of coffee a lot in one day and in my opinion what’s important is moderation!

If you want to err on the side of caution, but would still like to drink some coffee - limit it to a few cups a week. Remember caffeine is also found in carbonated drinks and chocolate so keep these in moderation too.

Which Teas to drink in pregnancy

This is a great question, which I received via Teapigs, the Tea company I do consultancy for and as there can be a lot of confusion over which to eat or drink when you're pregnant, I thought I'd share it with you.

"Was just wondering if you could recommend to me which of your teas are safe for pregnancy? I'm a big tea fan, but there are so many herbs you aren't allowed during pregnancy! I'm drinking super fruits at the moment, but any other ideas would be much appreciated!"

Herbal remedies are usually considered to be natural alternatives to medicines and drugs - but there are some which are unsafe for pregnancy so this is a very good question. Some herbs contain chemicals as such which can get into the placenta and thus into your baby, which may cause complications.

Your safest Teapigs or Herbal Tea options are;

• Camomile - this will help you sleep too. (dried or fresh herb is safe in moderation but avoid camomile oil)

• Chai Tea (contains cinnamon but quite safe as a culinary herb; avoid the essential oil completely.)
• Spiced Winter Red Tea - will help boost your immune system
• Summer Flowers
• Super Fruit
• Pure Lemongrass
• Peppermint (low doses of the dried herb can be used but avoid the oil).

With the black teas, limit to two cups a day, as excess can lead to palpitations and increased heart rate.

If you are using herbs to treat an ailment or symptoms, I'd recommend you
see a herbalist.

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!).