Issue 29

  • Cycling Through Pregnancy With Olympic Champion Dani Rowe

    Cycling through pregnancy with Olympic Champion Dani Rowe

    Olympic Champion Dani Rowe (née King) MBE enjoyed a record-breaking cycling career that included multiple World, European and National titles –  most notably winning Gold at the London 2012 Olympics in the Team Pursuit.  She is also a Commonwealth Games medallist and is the World Record holder for the 3km Team Pursuit alongside teammates Joanna Rowsell and Laura Trott.
    Since retiring in 2018 she has set up a coaching company with her husband and fellow cyclist Matt Rowe (Rowe & King) and is excited to be expecting her first baby in September.
    Dani took time out of her busy schedule to talk to FittaMamma about her pregnancy and how she stays fit and active whilst pregnant during lockdown.

    ‘Staying active during my pregnancy is really important to me,’ says Dani. ‘I’m obsessed with fitness and exercise and have to do something every day.  The physical and mental benefits of exercise are so beneficial, it helps me to sleep better and eat better as well as keeping my body strong.  I know that giving birth, recovering afterwards and caring for a small baby will be physically demanding and it’s so important to be prepared.’
    At the moment Dani does a lot of her cycling indoors, using Zwift – a system that connects your own bike to a trainer, using an App to create many different cycling experiences.  When she does head out onto the road she swaps her road bike for a mountain bike, finding the wider handle bars and tyres, combined with the more upright position provides much more comfort and stability as her bump gets bigger.
    ‘I just love cycling,’ she says, ‘and I’ve really enjoyed the much quieter roads during lockdown.  There have been loads more people out on bikes over the past few months and it would be great if we could take this forward with improved cycling lanes and routes to encourage people to continue.’
    Since retiring Dani has tried various other exercise options, including gym workouts and running. Despite finding that running puts more stress on her joints she hasn’t been deterred from running during pregnancy, spending around an hour and a half each day out walking or running, in addition to at least 45 minutes indoors on her bike.
    For someone used to a training regime of at least 25 hours a week, her pregnancy workout routine is quite modest.  ‘I don’t really class it as ‘training’, she laughed, ‘it’s more about keeping active’.  When I first became pregnant I wasn’t sure about the rights and wrongs about exercise during pregnancy but it just feels like the best thing to do.  For me the most important aspect of pregnancy exercise is listening to your body.  I check my heart rate to make sure I’m not pushing too hard but after years of competitive training I know what I’m capable of and what feels right.’

    Dani-King-1

    Interestingly, even as an Olympic champion, Dani has still had negative comments about exercising during pregnancy, with people questioning whether or not she should be cycling or running whilst pregnant.  It seems that there’s still much to be done to educate people that pregnancy exercise is hugely beneficial for both mother and baby!
    Apart from a scare (fortunately unfounded) at her 20 week scan, Dani’s pregnancy has progressed well.  ‘My ‘morning’ sickness went on all day but only lasted for the first eight weeks of pregnancy.  And generally, apart from going off tea and coffee and craving crisps and marmite, my pregnancy diet has not been unusual.  I did check the marmite thing and apparently it’s high in Vitamin B1 and folic acid so that might explain the craving.’
    We’re delighted to see Dani wearing FittaMamma maternity sportswear.  She said, ‘I absolutely love them, the clothes are really, really nice. I love the way the leggings come right over the bump and the top doesn’t ride up – it does a similar job to a belt but more comfortable, easing and holding the weight and helping to support your hips and pelvis.  I did a 6km run in them last week and my bump barely moved, they’re so supportive.’

    With a big thanks to Dani Rowe for looking great in our maternity activewear and for taking the time to talk to us!

    Blog: https://daniking88.wixsite.com/fromathletetomum

    Training Company: http://roweandking.com/

    Twitter: https://twitter.com/dani_rowe_mbe

    Instagram: https://www.instagram.com/dani_rowe_mbe

  • Pregnancy workouts at home with Emma Bord

    Pregnancy Workouts At Home With Emma Bord

    Pregnancy workouts at home with Emma Bord

    Prenatal fitness trainer Emma Bord is expecting her third baby. She shares her pregnancy fitness tips to keep you active during lockdown.

    Emma says: ‘I have always been a fan of home workouts and making exercise fit in around a busy lifestyle but it’s more relevant ever these days.  The current situation with COVID-19 has made working out at home hugely popular and it’s no exception for pregnant women!
    As a PT I am currently offering virtual sessions as well as offering tips and programmes to keep people active, whether they be starting out, fit as a fiddle, pregnant like myself or postnatal and just getting back into exercise after having a baby.  There are so many physical and mental benefits to staying active, especially when pregnant.
    The key is to not make your pregnancy home workout too complicated: if you’re struggling to find time to exercise, plan for a shorter more intense session – a few short bursts of exercise fitted into your daily routine can be just as effective as one longer session. If your kids are around, get them involved – they need the exercise too!  And if you are feeling a little lacking in energy, don’t try to fight it, but don’t give up either – try a more relaxing Pilates based workout.

    I try and fit in some form of exercise in the morning in order to get the endorphins kicking at the start of the day as it undoubtedly makes me feel good and ready for whatever may be in store. I am currently 27 weeks pregnant so have reduced my high intensity workouts, but am still ensuring I raise my heart rate safely and keep my muscles conditioned and strong to support my body.
    With two other little ones always at my feet I have found the best thing is to include them, so now they thoroughly enjoy running on the spot, star jumps, squats and even burpees! We make it part of our daily routine to put on some fun music and go through a short programme, and if necessary my toddler gets used as a weight which comes in very handy!
    Keeping fit during pregnancy is so important for both mind and body but even more so at the moment when the current pandemic situation is likely to be causing more anxiety for expectant mums.

    Whether it is going for a walk or jog, taking advantage of the array of home workouts for pregnant women available, or getting the kids involved in a fun circuit based like activity I can guarantee that getting the body moving, muscles feeling worked and endorphins flying around, you will feel more positive, strong and happy in both mind and body.
    Make sure you warm up before you start your pregnancy workout to loosen up your joints, activate your muscles and gradually raise your heart beat ready for exercise and it’s important to cool down at the end of your session too, don’t be tempted to simply stop and immediately get on with your day!  Stay hydrated – keep a bottle of water handy and take regular sips when you exercise.

    Put on your trainers and get started!

  • perifit connected Kegel exerciser

    Lift, squeeze and catch the lotus!

    pelvic floor pregnancy exercise with perifit

    We all know (or at least we SHOULD all know!) that pelvic floor exercises are an essential element of our regular fitness routine – during pregnancy, after pregnancy and ongoingly.

    Your pelvic floor is a sling of muscles that runs from your pubic bone at the front to the base of your spine at the back, supporting your bladder and bowels as well as your uterus. The weight of your growing baby increases the pressure on these muscles and they can become weakened, leading to potential stress incontinence when you laugh, cough or sneeze.   Pelvic floor exercises are particularly important during and after pregnancy.
    Stress incontinence is NOT a perfectly acceptable aspect of life post-childbirth – the fact that it happens to a lot of women, or that the very availability of ‘discreet’ incontinence pads normalises the ‘oops’ moment does not make it either inevitable or preventable.
    But even if you DO regularly practise your pelvic floor exercises, are you sure you’re lifting, squeezing and contracting correctly?

    pelvic floor diagram

    Exercising with a video screen adds another dimension to your fitness routine, motivating you to stay focussed or encouraging you to push yourself harder.  Many of us regularly workout in conjunction with a virtual or online world, taking us to different places or levels when we hit the treadmill.  We trialled taking this to another muscle group, with a gaming experience that lets you control video games with your pelvic floor.

    Perifit is a connected Kegel exerciser that lets you control video games with your pelvic floor. It was designed specifically to help women strengthen their pelvic floor to prevent and treat issues related to its weakening (pain, incontinence or even prolapse).
    Created in conjunction with physiotherapists and pelvic floor rehabilitation professionals, the device ​measures deep and superficial muscle contractions, whilst providing fun and visual insights on how well and efficiently you are working your muscles.  Perifit claims to be the only device that measures contractions in two directions to provide much more accurate and focused biofeedback.
    Making pelvic floor exercises more fun and focussed has much more than novelty value – it also has the benefit of making your ‘lift and squeeze’ routine more effective, strengthening the oh-so-important sling of muscles that supports your bladder and bowels, as well as your uterus.
    The device takes pelvic floor exercises to a new dimension.  Download the app, activate the Bluetooth connection, insert the Kegel and away you go.  Squeeze your pelvic floor muscles and catch the lotus on your screen….easy!

    perifit connected Kegel exerciser

    Surprise, surprise, initially it’s not that easy!   Even for someone who regularly exercises their pelvic floor and doesn’t suffer unduly from stress incontinence it takes a while to get the hang of controlling your muscles to catch the lotus.  But actually seeing how effectively your muscles are working  as you exercise your way through the different levels of the game is a great motivator, with excellent results.  The device does take a few goes to master, but it’s well worth setting aside the 5-10 minutes a day it takes to work your pelvic floor.
    You can personalise your programme and track your progress.  Seeing a daily improvement as you build up your strength and ability to catch the pesky lotus as it flies higher on the screen gives you’re a real boost.
    The Perifit device is made from medical grade silicon, is FDA registered and 100% safe.  It uses Bluetooth Low Energy which is extremely low powered but for absolute safety the manufacturers recommend waiting six weeks after the delivery of your baby before your start using it to exercise your pelvic floor.  But don’t wait to start exercising – you might not be able to catch the virtual lotus until you’ve had your baby but we would recommend you ‘lift and squeeze’ and practise your elevator contractions on a daily basis to exercise your pelvic floor throughout your pregnancy.

    pelvic-floor-img

    Save 10% on your Perifit device:  Use Code FITTAMAMA-03-2020

  • Eat well to reduce your stress

    Eat Well To Reduce Your Stress

    eat-well-to-reduce-stress-header

    Pregnancy is a time of great excitement and happiness but for many parents-to-be it’s also a time of heightened emotions and anxiety about making sure you do what’s right for you and baby.
    This is particularly true now, in the midst of the coronavirus pandemic.  Despite reassurances that pregnant women are at no greater risk of becoming seriously unwell with COVID-19 than any other healthy adult, without doubt coronavirus raises additional concerns during pregnancy.
    We’ve teamed up with Laura Pheasant of Glowing Bumps for useful advice to reduce your anxiety levels in pregnancy.

    Laura says, ‘Stress and anxiety can increase the release of cortisol, the body’s primary stress hormone.  Whilst we need cortisol, too much over a sustained period of time can have negative effects, influencing many of the bodily functions which are important for maintaining a strong immune system and creating a healthy baby’.
    So what does cortisol do?

    • It controls blood sugar levels – too much can increase the risk of Type 2 diabetes
    • It influences how the body uses protein, carbohydrates and fats
    • It can raise your blood pressure if you are stressed or anxious
    • It helps to regulate healthy sleeping patterns
    • It controls inflammation – but critically, too much over a period of time can exacerbate inflammation which isn’t good for you

    Reducing and managing your stress levels during pregnancy and keeping your cortisol levels under control is important both for your long-term health and the health of your baby.

    What can you do to keep cortisol levels under control?

    • Exercise regularly – aim for at least 30 minutes on at least 5 days a week.
    • Make daily meditation and relaxation techniques part of your routine
    • Prioritise sleep – it helps to boost your immune system – and try to get to bed earlier if you feel more tired
    • Establish and maintain a good daily routine with mealtimes, exercise and relaxation time as structure is good for body and mind

    It’s also important to maintain a healthy pregnancy diet.
    Make sure you have a well-balanced diet during pregnancy, choosing nutritional food to reduce your body’s cortisol levels.
    Colourful fruit and vegetables, such as tomatoes, oranges, blueberries, carrots, sweet potatoes, butternut squash, peppers, broccoli and green leafy veg will boost your vitamin C intake naturally and are great for reducing inflammation.
    Olive oil, oily fish such as salmon, sardines, mackerel, pilchards and nuts such as almonds and walnuts are also good choices.
    Make sure you have a good daily fluid intake of between 1.5-2.5 litres.

    Laura’s top diet tips for controlling cortisol, maintaining a strong immune system and reducing inflammation during pregnancy:

    • Start the day with a drink of hot water with lemon (vitamin C), sliced ginger (anti-inflammatory) and a little honey (antioxidants)
    • Sweet peppers have more vitamin C gram for gram than some citrus fruits and also have anti-inflammatory properties. Eat them raw in salads, or slice them in half and roast them whole, stuffed with tomatoes, olives, a sprinkling of herbs and a spoonful of olive oil.
    • Ensure you eat lots of broccoli for vitamins A, C and E and remember that frozen broccoli is packed with nutrients and can be healthier than fresh. Always have it in the freezer, along with petit pois or peas.
    • Turmeric is another food with anti-inflammatory and immune boosting properties. Add it to recipes whenever possible.
    • Oats and bananas both have the probiotic properties essential for boosting the growth of healthy gut bacteria to support your immune system.
    • Increase your chances of a good night’s sleep by having your last drink of water approximately 90 minutes before going to bed to reduce the need to get up for a wee in the middle of the night.
    • Eat a good-sized breakfast, such as a bowl of porridge with fruit or eggs on toast, a moderate sized lunch, an afternoon snack and a lighter supper
    Eat well to reduce your stress

    For a 20% discount on trimester specific fitness and nutrition plans from Glowing Bumps use code Get2glow20 at checkout!

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