Post Natal Journey With Studio Pilates

Written by Alice Bingham

@studio_pilates

I received an email from Studio Pilates on Thursday stating that I had completed my 50th class. I was quite proud of myself that I had achieved this as looking back on the last 10 months, it has been quite the journey. I had an Emergency C Section with our third daughter in January and have transitioned to be a mumma to three young children. Getting to class was sometimes a challenge as the old silly “mum guilt” can creep in, however it is just what I need. The classes are not only supporting my body and helping me to regain strength, they are helping my mental health too. 45 minutes of pure concentration, deep breathing and connecting with my body and seeing what it can achieve in that time. I have really enjoyed the community at my local Studio Pilates – Wellington Point, every client is so encouraging and I always leave with a smile on my face. The instructors are fun but are so professional too. I look forward to my next 50 classes and seeing what I will achieve.

My Post Natal Journey 

I started my Studio Pilates journey at 4 months postpartum, I wasn’ quite ready to return to heavy weights or high intensity cardio just yet, however I wanted to do something that would not only support my body, but help me to rebuild my strength slowly and carefully in my abdomen. I was guided by my Women’s Health Physio to wait to 12 weeks before doing anything to crazy. So when she stated I was ready, she suggest Pilates to me. I was so glad to see I had a local one near my house. Once I started I became in love with reformer. I cannot imagine not having it in my life now. You can read about the first part of my post natal journey (the first 25 classes) with Studio Pilates here, in my first blog I wrote.

Since I last wrote the blog for Studio Pilates, I have now seen some amazing transformations in not only my training at the studio but my body as well. My core is getting stronger and so is the rest of my body. I am able to push deeper in the leg workouts in class and have taken away the head pillow in the abdominal section at the beginning of class, this is a huge win for me. I can now wear ankle weights and feel my Tzone is more engaged during certain moves like”circles” or “bicycles” and I can also hold a plank position for 1 minute 11 seconds on my feet.

I have also seen drastic changes in my posture. My shoulders are back more, when I am performing simple tasks like picking my my kids, I hold in my tummy and switch on my T-Zone. I also do some gentle pelvic exercises with my abdominal workouts (from the Studio Pilates FREE newsletter) too. I am really noticing a huge change within that area.

These are the goals I have for my postpartum body and it is not about weight loss for me. Sure I fit in my old jeans now but I haven’t weighed myself since I was pregnant and I do not plan to either. This is of course my personal journey with Studio Pilates. I would highly recommend giving it a go, try one of their starter packs ( 2 weeks, 6 class passes) to really see how you find it. It took me a few weeks but like I said I cannot picture my life without it now. I have loved the new strength it has given me.

At my local studio (Wellington Point) they have Pregnancy and Post Natal Classes twice a week. You can check the app or call your local studio to see when they have these on. They would be amazing to check out if you are pregnant or recently had a bub as they are suited to support the women’s body during this time.

To read more information about Studio Pilates and Pregnancy you can read this blog. For post natal information call your local studio to help meet your individual needs.

 Want more from Studio Pilates?

To find your local Studio Pilates Studio visit here – HERE

Want to know more about Studio Pilates?

Website –www.studiopilates.com

Instagram – @studio_pilates

 

 

 

 

 

The ins and outs of surviving the 4th Trimester – Shannon Stokes

The ins and outs of surviving the 4th Trimester

Written by Shannon Stokes AKA @mums_bubs_nutritionist



Since I will be experiencing my forth trimester soon and I have a lot of mumma followers that are pregnant, I have asked for some nutritional information and some basic survival technicques from naturopath Shannon Stokes from Mums and Bubs Nutrition Clinic. She is a mum herself to two littleys and has survived (just) the 4th trimester twice.


Take it away Shannon…

The journey to becoming pregnant is a magical one. Its either a ‘surprise’ I am here type scenario, a long awaited and joyous time. The journey itself is nuts! Pregnancy is a whole other kettle of fish, a completely natural yet unnatural experience. Getting pregnant, staying pregnant and just being pregnant is an insane journey, and that is just the beginning.

 

You are a mumma! Congratulations, baby is here you have been through a marathon of hurdles, a tonne of happy gas, 9 epidural attempts, a vacuum delivery, 12 different hands up your clacker at once, an episiotomy or 9th degree tear. You now have that little bundle of joy in your arms. Perhaps you are feeling those kooky love spell feelings straight away, or perhaps you think, oh jesus what have I done? All totally normal feelings. I remember thinking oh, he’s not very cute, in fact he is a bit strange looking and gee my vagina is killing…. me where are those frozen condoms at, all in the same breath! 

… All of that aside, baby is here and it’s a whirlwind few days in the beginning.

 
How does one survive through this sleep deprivation? The healing of the whole birth thing is one thing, but then perhaps breastfeeding is hurting like a bugger and you have grazed nipples or sterilizing a bottle seems to take forever and a day at 3am. You aren’t alone, this period is earth shatteringly exhausting, scary and exciting all rolled into one. Cue the 4th Trimester! So mumma, whilst we learn to look after this babe ( I am happy to leave that to the never ending advice from the mum tribe, in-laws and experts) I am here to help YOU make some tiny changes in your day to keep you thriving.

 

It starts with you and ends with you. Everything else in between is that tiny babies’. Upon your first morning wake up, (ok, so the first moment you get up for the day) refresh your self with a big glass of filtered water, and take a deep breath. That’s it for now. No matter what is happening, this is a must! Then tick it off daily as it is non-negotiable.

 

Below are some of my favourite 4th trimester survival guidelines for all new mums and even dads.

 

1. Do NOT stop your multi, infact this is a time to ensure your nutritional status is up with that of the very best it has ever been. Even if you aren’t breastfeeding.

2. Eat foods rich in good fats, think avocado, coconut oil, nuts seeds, oily fish such as sardines, salmon, qood quality extra virgin olive oil drizzled on eeeeeevvvverything.

3. Make sure you are having macronutrients with each meal and at least a palm size portion of protein at each meal. (macronutrients are the essential nutrients needed in large amounts to sustain energy and basic health. The 3 macros are Protein, Fats and Carbohydrates)

4. Take a quality probiotic daily

5. Don’t focus on trying to lose the baby weight, give yourself a break.

6. Ask for things, I wish I did this more with my first. Ask for help! (you can’t get away with asking for washing to be folded and home cooked meals to be dropped when they are 3.. dammit)! Even ask for a box of nappies to be dropped off. Use that ‘new mum’ thing a little..

7. Say no! if you aren’t up for visitors then say no, if you aren’t up for your cousins and nephews coming over and running a muck, just say no, but don’t feel guilty or think twice about it, they will understand…. And If they dont then.. meh… they will get over it.

8. Accept that some days are bad and some days are good, ebs and flows ladies, mountains and rivers.

9. Spend 5 minutes a day with your legs up the wall, relax those hips and lower back, take 10 deep breaths. (Again, non-negotiable)

10. Spend 10 minutes a day minimum outside in bright morning day light to ensure your body knows its day time and to help regulate those sleep /wake hormones

11. Don’t feel guilty, if you want to look at your phone while feeding bubs, do it. If you want to stay in bed, do it. If watching Oprah is your jam, do it, indulge a little and enjoy doing it. Stop feeling guilty. Guilty feelings radiate negative energy. If it has been a few weeks in a row then, maybe ask for a little help from a loved one and reach out if you are doing it tough… remember its all of those crazy hormones doing crazy things.

12. If you aren’t coping, reach out. You will be surprised to know that a lot of mothers find the fourth trimester insanely hard. No matter who you are, how together you think everyone is, its not the case. Speak up and your tribe will answer.  

 

Enjoy those long loving stares into your babies eyes, explore their features and be fascinated with the whole process.. this too shall pass and then all of a sudden it’s a Tuesday night and you are writing about how to cope through the 4th trimester to a friend in need. Everyone struggles and if you think that its all too much, please reach out. It does get easier and it does get better. Trust me, I never thought I would see past the sleep deprivation either.

Thank you so much Shannon for your time if you wish to contact Shannon or learn more about her, her details are as follows.

Website – 

http://www.mumsbubsnutritionist.com.au/

Instagram – 

http://instagram.com/mums_bubs_nutritionist

Thank you for reading x

Packing my hospital & baby bag for the labour & birth of my second child. 

Photoshoot photographed and styled by Tahlia @wyldefolkstudio_

Sponsored by Baby Luno & Storksak 

Storksak Noa Baby Bag. Available from Baby Luno.


Packing my hospital bag for my first pregnancy was very exciting. I Pinterested all these hospital bag lists and I was so excited with what I packed into my suitcase, ready for my babies arrival. When the time came, my husband grabbed the bags and brought them to hospital with us. I thought I was so organised, but boy was I wrong. I had really over packed! I had so much stuff that I actually couldn’t find what I needed, when I needed it. I had to much of the stuff I didn’t need and not enough of what I actually really needed. I was so overwhelmed. So I made a promise to myself that next time I would pack a little lighter and bring more of the essentials rather than all the extras.

I have put together a list of what I need and wished I had put in the first time, for both my hospital bag and my babies nappy bag.

Continue reading “Packing my hospital & baby bag for the labour & birth of my second child. “

#aliceloves @krewactive feat. Bloembee Blooms

Thank you to everyone that read last weeks first ever #aliceloves mini Instagram & blog segment featuring a Posy of Bloembee Blooms. Your support meant so much to me and thank you for all the lovely likes and comments too, you made my week. I always get so anxious starting a new segment. I look forward to sharing a product or brand I love with you weekly.

This week I am excited to be telling you a little more about the Krew Active Cleo Express Feeder Crops. If any of you have ever read my Alice In Pregnancyland blog, you would know that I am a huge fan and have worn these crops throughout my pregnancy. I love to wear bright active wear so these two vibrant colours that Krew Active have to offer totally did it for me.

Firstly a little about Krew Actice – Krew Active is founded by Kylie Rae Anderson and was launched in the Australian market in 2015. Kylie is a mumma for 3 and fektvtheir was a need in the market to start the maternity and nursing activewear company, due to feelings of being ignored when seeking maternity activewear in the major activewear chain stores.

 Her vision is to allow mums to experience the convenience of breastfeeding on the go and allow more opportunities to stay fit, get active and remain social while feeding discreetly. Her garments combine style, performance, support and comfort. 

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I have found this crop great to wear throughout my three trimesters. The Cleo Express Feeding Bra has a wide non roll band feature, which is soft & comfortable providing support for your growing bump. I have worn these crops during high intensity workouts, yoga and for my everyday walking.

I look forward to using the crops for my post pregnancy exercise routine too ( I will keep you posted on the support of them with breasfeeding boobies). I love that they have a quick accessible clip, so you can promptly nurse your baby on demand (I have been practicing haha). When I was breastfeeding my first born, Cruz it was so hard to just lift a non feeding crop up to breasfeed him prior or after the gym session. So I cannot wait to trial these crops out.

Cleo Express Feeder in Purple Obsession (Pictured below)


Cleo Express Feeder In Pink Fever (Pictured below)

A special thank you to @bloembee for collaborating with me on this little project of mine.In this weeks Posy of blooms we  had beautiful yellow gerberas, light purple chrysanthemum, yellow and white lillies, and snapdragon. Bloembee provides the posy of blooms, delivered to the Brisbane area for just $30. 

If you would love to be apart of this segment please email me at aliceinhealthyland@hotmail.com

Want more from the collaborators, Krew Active and Bloembee? Check them out in the links below. You won’t be disappointed.

Thank you for reading.

Big Love,

Alice In Healthyland xoxo

Instagram for Krew Active – Click Here

Website for Krew Active – Click Here

Instagram for Bloembee – Click Here

Website for Bloembee – Click Here