12 Weeks Foxy Mama PT Plan
💥10kg weight drop
💥5% body fat drop
💥18cm off Waist!!!
💥12cm off hips
💥Huge improvement in fitness and strength
💥Massive increase in energy, sleep and all health markers
12 Weeks Foxy Mama PT Plan
💥10kg weight drop
💥5% body fat drop
💥18cm off Waist!!!
💥12cm off hips
💥Huge improvement in fitness and strength
💥Massive increase in energy, sleep and all health markers
Its a common misconception that you have to be fit to start exercising with a personal trainer - NOT TRUE!
If people waited until they were ‘fit enough’ to start exercising that may mean they never even begin, EVER!
The other common misconception is that a personal trainer ‘nails’ you in each and every session - again simply NOT TRUE!
I mean don't get me wrong a trainer is there to get the best out of you, and that may mean pushing you out of your comfort zone but it absolutely does not mean that we start pushing you to extreme limits, making you vomit or killing you in a way that you dread the doorbell going before every PT
Our job here is to start with clients exactly at the level they are at, this may mean that I train ladies that have NEVER exercised in their life, and that is totally ok, we work on foundational movement and within a few weeks or months they are flabbergasted at what they have achieved and how different they feel
Now obviously a big part of our client base is mums and a lot of these are new mums who are starting their fitness journey again after giving birth. This type of reintroduction to exercise HAS to be performed in a very certain way focusing on rehab and recovery and slowly building up to previous levels of fitness
My biggest pet peeve is when I see trainers on Instagram training their celeb new mum clients and pushing them way too hard and performing exercisers that are all about ‘losing the baby fat’ without any regard to their pelvic floor health AT ALL!!
To illustrate the points I am making here I want to share with you one of our client stories ….
Emma had a baby in February 2018 and was SUPER keen to get going again, having been quite an active and fit lady at times I could tell she wasn't loving feeling tired, weak, bigger and all the other things that happen after childbirth
It was perhaps an eye opener for Emma to understand that after carrying a child and going through labor our bodies have performed an enormous and wonderful task and the toll it takes it huge, mentally, physically and emotionally
We may feel ‘ready to go’ at that 6 week check but really who are we kidding?!
We have to honour our bodies and what has happened and understand that working fitness and health back into our lives is always going to be different and pose new challenges
Now without wanting to sound all doom and gloom, as all the mummies know its definitely not, its just a new process and understanding progress is slow, steady and rehab comes first is MOST important
So where we started with Emma is quite simply this
Learning how to breathe again, into the belly, ribs and pelvic floor
Learning how to engage the pelvic floor and relax it too
Bodyweight movements proved ‘tough’ performing a series of squats, glute bridges, clams and lunges for example
Gentle mobility to open chest, shoulder and hips
AND THAT IS IT!
Throughout each week we worked a little harder, adding more variations and Emma being the diligent client did her pelvic floor and core homework to strengthen these muscles effectively in between sessions
Now, 6 months on we are HERE!!!
STRONG - FIT - HEALTHY - PAIN FREE! Emma has also been checked by a pelvic health physio and her pelvic floor is strong and her abdominal separation is healed
And this has been a journey of working slowly, adding intensity bit by bit but most importantly working safely at the start
In terms of diet and measurements Emma has dropped 15kg in a slow, steady and progressive manner and I did teach her how to track and record her food but by no means was this a focal point of the programme
A general education of energy balance, healthy eating and calorie contents of foods was all I needed to do to make Emma aware of in order to successfully think about these things and try and work them into her eating patterns
So if you are ever wondering or thinking you are not FIT enough or READY for a personal trainer, THINK AGAIN. We can often help you reach your goals in a much more effective, safe and enjoyable way than sitting and waiting it out - for months, years or a lifetime!!
‘Lifes too busy’
‘I have no time’
‘You only live once, eat the cake!’
True, very true, but what if you actually could make small changes and reap those all important BIG results?!
Im not going to lie and tell you its a super easy process, its not but neither does it have to be a greulling totally draining experience
Focusing on making small changes to your diet, your activity and exercise in sync for a period of time will ABSOLUTELY have a massive impact on:
HEALTH (physical and mental)
You simply focus on making consistent changes for a period that are within YOUR capabilities and trust us to help guide you and keep you on track for the 8 weeks and more
And with this in mind id love to share two very different stories of recent clients who signed up to our PT packages with very different goals….
Miss A Trained with us for 16 weeks ‘pre wedding’
MAIN GOALS = To lose body fat, tone up and feel much fitter and stronger in time for her wedding and beyond
BACKGROUND = Miss A hadnt trained regularly for quite some time and was feeling ‘most unfit’. With the wedding looming in four months it was time for her to take the plunge and start to focus on herself, her health and improve her physique
The biggest obstacle we faced at the outset with Miss A is that she liked to socialise and this is the case with many of our clients. BUT as we teach all our ladies this is not a ALL or NOTHING programme. You can and should have things you enjoy (alcohol being Miss Ivesons!) BUT you must factor it in to your daily allowance. We advise a moderate balanced approach to all factors of health and if you really want to have a couple of drinks each week then do it, but make sure you stay on track elsewhere and know that all drinks carry calories and thus affect energy balance.
Having trained 3x per week alongside tracking ALL food and drinks and staying in a small deficit each week AND staying active by tracking her steps each day (sticking to above 10,000 on most days) the results were ASTOUNDING!!
Dropped 16kg or 2 stone 5 pounds
Dropped 12cm off waist
Dropped 10cm off hips
Reduced body fat by 5%
The biggest achievement for me was losing the weight that i have in a healthy and maintainable way.
Learning how to manage my food intake and understanding my body responds, lessons that i can now keep for life!
For someone who used to loathe exercise and would prefer to rely on extreme dieting to lose weight im really proud of myself for getting so into the programme
The most challenging part was at the beginning - the lifestyle change! I really struggled with cutting back on drinking and going out but as soon as did start to cut back i noticed the big difference in my fitness and weight loss
I did have the odd craving (mainly pizza!) but i soon learned that i didnt have to deprive myself of the things i loved if i balanced my intake over the week and worked hard in the sessions
Ive enjoyed is so much that im continuing training with Kelly and Sandy for the next few months!!
Fitter & Firmer - All our training methods are specifically designed to enhance a woman’s body and shape and add strength, fitness and tone
Leaner & Healthier - Our nutrition plan works with your personal tastes and is formulated based on your body mass and goals. We teach you to understand what makes a balanced plate and portion size specifically for YOU
Long Lasting Results - This is not a quick fix and off you go none the wiser on how to eat or live a healthy balanced injury free life. The blueprint is yours to enjoy and work from forever!
If that’s not enough for you check out the reminders below of previous ladies achievements on our programmes. Whilst these obviously focus on appearance there is so much more to these results
Not one lady left without feeling much more confident, less stressed, sleeping much better and feeling FIT and HAPPY! 🙌
Click here for the link to full info & prices (remember to take off the 15%)
🏋️‘’Losing the weight I set out to lose has been brilliant, but I think the biggest achievement has been how much fitter and stronger I feel’’🏋️
Mrs D recently completed our signature Foxy Mama 8 week diet & exercise programme and her results were just ACE!
Mum of two young children (youngest 8 months)
She felt it was time now to focus on herself, get her diet back on track and tackle the post pregnancy weight gain
All the weight dropped was body fat, and this is due to the type of exercise performed and the specialised diet for fat loss
What have you learnt from our programme? I've learnt how to eat in a balanced way that's sustainable in the long term, and how to build exercise into my week so that I make sure I do it.
What did you find the most challenging? Trying to avoid undoing my hard work when I went out for dinner.
What did you find most rewarding? The moment I tried on my pre-pregnancy wardrobe again, and it all fitted!
Interested to know more...?!
Visit link http://www.fitnessfoxlondon.com/welcome/
Have a great day ladies 😘
So last week we talked about abdominal seperation or diastasis recti, the fact that most pregnant women will experience this both during and after birth, the possible side effects of an unhealed DR and how to check for it
This instalment will go though some exercises you can do to help heal DR by strengthening the core and pelvic floor muscles in safe positions.
But before you jump into exercise lets just talk about two really important factors that affect core health and DR that are probably hugely overlooked
Many of us would love to have better posture but do we actually know what constitutes better posture? And apart from appearance what role does posture play in DR and core health?
Well if you aren't in good alignment, especially when loaded (carrying children, exercising) then your core and pelvic floor cannot work together optimally - its that simple
And under load it really is important that we have an idea of how we should be standing so we can protect our bodies and keep them injury free
Make sure that your ribs are stacked over your hips - super important
Make sure your tailbone is not tucked under and you are unconsciously keeping your glutes squeezed
Make sure you are not 'thrusting' the ribs upright - which many of us do by the way when we think 'good posture' 😂
Yep you know that thing we do all day every day! Sometimes this just needs tweaking so that we are breathing into the whole trunk, and this will really help improve the coordination and strength of your core and deep abdominal muscle function.
This is usually a vital step in undertaking pelvic rehabilitation in women with either incontinence or a prolapse
There are 4 exercise included in this post, please watch the video attached to be able to execute them properly and make sure you follow the guidelines below especially for how to breathe
I recommend you do these exercises every day or at least 5x per week. As I mentioned in the last post a period of consistent training will allow you to test the tension and gap of your abdominals effectively, so give yourself 6-8 weeks and test yourself every 2 weeks!
1 Quadruped birddog
- Set up in a boxed position with knees under hips and hands under shoulders
- Make sure your back is in a neutral position - head in alignment with spine and eyes on the floor - no dipping between the shoulder blades
- Take a nice big inhale to prepare for the movement and on the exhale extend opposite limbs
- Activate your core and pelvic floor and the working glute as you breathe out
🌟Repeat 10 times for each side 🌟
2. Glute Bridge
▶️Lie on your back with knees bent and feet flat on floor and hip distance apart
- Inhale to prepare (breathe into belly, ribs and pelvic floor) and as you exhale peel the glutes off the floor
- Hold for a count of 2 at the top really focusing on bum squeezing
Careful not to flare out the rip cage or over push through the lower back
🌟Repeat 10-15 times 🌟
3. Abdominal Toe Taps
▶️Lie on your back with both legs in a table top position
- Push your lower back into the floor so that your hips rock up towards your ribs (you should feel your abs immediately work)
- Inhale as you slowly lower one leg towards the floor, keep the knee at a 90 degree angle as you do this
- Exhale to lift the leg back to start position, focus on pushing back into the floor as you do this and drawing your belly button down into your sping
🌟Repeat 10 times each side 🌟
4. Heel Slides - My Fave!
▶️Lie on back, knees bent feet flat on floor, back pushed down
- Slowly, on the inhale, slide one leg out fully - this is where the back may arch so keep it down
- Exhale engage core and pelvic floor and slide the leg and heel back to start position
🌟Repeat 8-10 times each side 🌟
What is Diastasis Recti?
Diastsasis Recti is the technical term for abdominal seperation during and after pregnancy
During the process of pregnancy many women dont realise that the abdominals absolutely have to seperate to accomodate the ever growing baby inside and that everyone who has been pregnant will have some degree of diastasis post birth
The expansion is possible due to the linea alba, a connetive tissue that runs from your sternum to your pubic bone and connects the two sides of your six pack. You may have noticed a grey or darker line down your tummy when pregnant and this is indeed the linea alba tissue
If you are a new mum who may be concerned that they have DR then I hope this blog will help you with how to check and to ease your worries on what you can do about it
The aim after pregnancy is to know how to check for it and what constitutes healing. Its also really important to note that you can be months or years post baby and still use this guide to check yourself
What are you checking for?
I have trained and completed many specialist post natal courses over the last couple of years and I have learnt its not the width of separation that is the most important aspect but the quality of the linea alba tissue. So ladies please do not worry too much if you are measuring and the seperation starts at 2-3 fingers apart and doesnt get too much narrower (more about this in the post)
The quality of the linea alba simply refers to how squishy or taut the tissue is and how easily you can push down into your belly
Please also be aware that your abdominals do not completely or automatically knit back together again, you are likely to always have a minor gap even when following an exercise programme to help it
Is Diastasis Recti linked to my post baby belly?
Firstly for most (not all) new mums DR is not exclusively linked to a post baby belly in the few months after delivery. More often than not it's the fact you have just given birth!
I know some worry this is DR and may be in a huge rush to start programmes aimed towards 'lose baby weight fast' but please trust me that more often than not time, heatlhy living and safe exercise will help reduce the larger post baby midsection
Sometime being too eager or quick to enter back to intense training or unsafe exercises can actually exacerbate a split
However, for a minority of new mums a large gap and loss of strength and function in the linea alba (problematic diastasis recti) with no post natal healing exercises can lead to some fairly serious issues. For example you may look larger around the belly long after having your baby (years) and have a weak or unstable core that contributes to lower back and pelvic pain problems, not nice im afraid
How to check?
So lets get to it! Here is a great video from the ladies at 'Girls Gone Strong' on how to check for Diastasis Recti
When to check?
I recommend that you start to measure around 2-3 weeks post delivery and if you are using an exercise programme which is focused on core and healing exercises then you should check every 2 weeks after
If you are more than 2-3 weeks post baby thats also totally fine (the lady in the video is 9 months post baby) and you start wherever you may be along the post natal time frame and the same rules apply as to when to recheck
I recommend going through at least 8 weeks of specific core exercises to get a good sense of how it is changing and healing (next blog is a about the best exercises)
SO REMEMBER the quality of the tissue is what is important and as mentioned you can still have a gap with a completely healed and functional diastasis recti
So stay tuned for our next post with some great exercises on healing ab and core after your baby AND if you wanted help to check just get in touch!
Core and restore exercises for post natal women
WINTER WILL NOT WEAKEN YOU!
The days might be shorter and darker and the carb cravings may be going into overload, but winter does not have to be a time to sack off the healthy exercise habits
Winter can be a great time to get creative with your fitness, to mix up your workouts, to try something new or to sign up to some fun classes
Set a big goal for 2018 and share it with friends – Get yourself signed up for a big event such as a tough mudder, a 10km run, a sprint triathlon and get your friends on board. If you want to keep focused then this is a great way to keep grinding out great workouts over the winter months and all with a buddy to keep it fun!
Get strong and sculpted –Indoor workouts during winter are much more appealing for obvious reasons so what better opportunity to set yourself a strength goal! Contrary to popular belief women love feeling strong and powerful, a real achievement for female strength is to perform 15 full push up, 3 bodyweight chin ups or a plank for 2 minutes
Indulge in the right kit – A change of wardrobe is most certainly required if you are an outside exerciser during the colder months. If there is anything that gets me motivated to get out its throwing on some new fancy printed leggings! The fact of the matter is, fashion is something that gets our brains excited. Women in particular tend to find their feelings of confidence and capability will relate directly to what they’re wearing. Nike have a fabulous range of winter warming exercise kit, if you are on a budget however then you might want to try H and M sportswear, just as fashion forward but for half the price
Get creative at home. –Sure, getting to the gym can be more of a hassle when it is cold outside, but you can just use your body weight for a killer workout. High intensity interval or HIT training is fantastic for accelerating your metabolism and maximising fat burning. Pick 3-4 exercises and repeat them 3 x in a circuit for 30-45 seconds each, my personal favourites are bear crawls, split scissor jumps, squat jumps and mountain climbers
Having had 2 babies in fairly quick succession and with little exercise in between and during the second pregnancy Miss C was left feeling very unfit, weak and much heavier than after baby number one
Coupled with knee and shoulder aches from pregnancy/breastfeeding and the long period of inactivity it was definitely time for Miss C to take action to improve her both physical and mental health, fitness and lifestyle….
Her main goals were to FEEL fitter and stronger, to LOOK better and get back into eating habits that promoted health and wellbeing
Weight 64.2kg TOTAL LOSS = 6kg
Loss of 5kg body fat
Body Fat dropped from 36% to 32%
Waist dropped from 101cm to 90cm TOTAL LOSS = 11CM!
Maintained muscle mass at 40kg throughout the programme
2 x one hour PT p.wk and 1 x 45 minute home workout EVERY week
Helping Miss C to mobilise tight hips and chest and also activate the muscles that had become inactive during pregnancy was our first focus e.g GLUTES were very slack and contributed to Miss C's knee and ankle pain which coincidently disappeared by the end of the programme *WOOHOO*
STRENGTH AND FITNESS
Miss C is stronger and fitter after advancing in all strength based movements and learning new skills such as boxing, this has all contributed to her fat loss, muscle tone, joint health and posture
HIGHER PROTEIN DIETS REALLY DO WORK for all those ladies who are looking to shift fat and favourably alter body composition so that you are firmer and leaner, make sure you have a diet adequate in protein, grams per day should equate approx. to twice your bodyweight in KG
CHECK OUT THIS ARTICLE - http://www.womenshealthmag.com/food/should-you-double-up-on-protein-to-lose-weight
Use a nutrition tracker such as My Fitness Pal to work out exactly what you are consuming and the breakdown of your diet
REALLY IMPORTANT!....We also used a jawbone motion sensor wristband to make sure sleep and movement were both also supporting her goals (10,000 steps per day and 7-8 hours sleep per night)
We are still offering 10% off our PT packages until the end of January so please get in touch if you are interested
So its been a while since I last posted and with all the best intentions in the world life is just much more demanding with a 6 month old :-)
And whilst it may be more challenging to fit in those workouts, prep those healthy meals and generally stay on top of your game ITS NOT IMPOSSIBLE......
I have slowly worked my way back up to training 3-4x per week (where poss!) and eating a diet rich in protein to help maintain my muscle mass, lots of veggies for vitamin and mineral supply and making smarter choices with my carb intake - always with a little bit of room for dark chocolate though!
Maybe you are reading this thinking 'yeah right, your a PT you don't live my life' but trust me I have worked with lots of new mums and we ALL face the same challenges - little time, lack of sleep, low motivation and just not really knowing where to start
I know that some peoples starting points are totally different and yes you may find it harder than others but I do honestly believe that just making a few changes consistently is the way forward in getting your health and fitness and just generally feeling good back on track
More specifically for those wondering where they can start here are my 3 TOP TIPS for getting back into the groove...
TIP 1 - Get a fitness tracker and make sure you MOVE on a daily basis at least 10,000 steps
A fitbit or jawbone motion sensor wristband are the two that I use regularly with my PT clients
Moving 10,000 steps may seem a lot but trust me if you are fairly active throughout the day you will be surprised how many steps you rack up
Taking this amount of daily steps helps us to not only stay within the health guidelines for movement but it greatly improves mental health too especially if you take a nice long walk outside
TIP 2 - Track your food intake using My Fitness Pal or similar
How do you ever know if you are eating too much, too little or simply getting the correct amount of protein, fats or carbs
Those that struggle to lose the baby weight post birth will 100% benefit from finding out exactly what they need and what they are consuming
Its totally normal to think cutting things out is enough, wrong, even those who appear to choose the right foods may still be getting too much in terms of energy or kcals and therefore their efforts seem futile and frustration follows
TIP 3 - Find a local post natal exercise class
The social support plus the scheduled exercise should really help to boost both your morale AND your fitness not to mention the extra kcals expended during the workouts
Even if you dislike the idea of an exercise class I guarantee you will finish the session feeling much better and invigorated
We are loving our Fox and Cub sessions in Clissold Park and The Space East, if you are anywhere near N16 OR E7 then most definitely come and give us a go!
These are gentle cardio and strength movement based classes to allow mums to get back into shape with safe, effective and enjoyable exercise
We loved the first session, It is such an energising and nourishing class and are just a delightful environment to be a part of!
Its really easy to think that exercise has to be hard in order to be effective but with post natal bodies you really do have to take it slow and steady and respect your vessel in those early weeks and months - and even gentle exercise is really really beneficial to both physical and mental health
It can take your body up to 9 months to recover you also have to deal with your baby induced extra tiredness and stress on your system, so pushing yourself too hard is counter productive
Most mummies are itching to do some form of exercise after the 6 week check up and our groups enable you to get out with your bubba, know that you are going to move around, burn a few calories and safely perform the necessary exercises for your tummy and core is really motivating and rewarding
These two videos are demos of some really useful and beneficial exercise routines to keep mobile and to exercise your core and tummy
Have a go and let us know what you think!
After almost 3 months since my little bundle arrived into the world I am feeling well and truly back on the road to healthy body and mind
Thankfully sleep has improved which has allowed me to slowly and steadily up my training each week
I have embraced working out at home and the gym once again and it feels great!
Having completed 6 weeks of full body exercise routines including gentler intensities of pulling, pushing, squatting, lunging, bridging and core exercises my body feels stronger, fitter and leaner
However I really want to mention that I am nowhere near my pre baby body and I don't know if my body will ever be exactly the same - and I am totally fine with that! The appreciation for what your body goes through in pregnancy and labour is indescribable and my focus is on a body that is strong, injury free and mobile enough to allow me to live life with my baby and feel great
This week Istarted a new gym programme.....Strong Curves by Bret Contreras, this is an awesome routine that has a big focus on strengthening the glutes.....
Pics and updates to follow!
Yes I am still feeling fairly exhausted but after a whirlwind 2 weeks my body is dare I say it feeling fairly healed from labour and I have managed to try a few exercises which are deemed safe for healing pelvic floor and core muscles
Also tried to fit in some great exercises that allow my body to S T R E T C H and regain some mobility in those tight hips and chest from months of being front loaded with carrying my baby
My 4 Exercise Routine so far....
1. Heel Slides - great for activating deep abdominal core muscles
2. Hip Bridge - connecting and activating your glutes again after months of dominant thighs/quads
3. Downward dog to hip opening steps with reach - a fantastic yoga pose mixed with essential hip flexor opening stretches
4. Squats - regaining strength and mobility through the lumbar pelvic hip complex
I have to get used to being creative with my time as now I am a solo parent (Brad gone back to work) I barely have time to satisfy my basic hygiene requirements on some days
I find 5-10 minutes each day to fit in 2-3 sets of each exercise - try squatting whilst making dinner, pelvic floor breathing whilst showering, hip bridging and heel slides whilst baby takes a nap.
The exercises don't have to be performed all in one go, intermittently is fine - the most important thing is you listen to your body, some ladies wont be ready to exercise yet and that's completely normal, the healing process can take a while as can sleep recovery
Make sure if you have any concerns about your recovery, potential problems such as prolapse pelvic floor or diastasis recti (splitting of the abdominal wall) that you get these checked out first and foremost
If these are all ok then also know there is no clear guideline as to the when you should start again, that is down to when YOU feel ready
When you do then the above exercises are completely safe and beneficial to start the road to recovery, health and regaining your fitness
Fitness Fox blog first instalment!
FOCUS - post natal training
My intentions here are to help any ladies out there who have given birth to have a understanding of what they can do exercise wise post baby, whilst I myself transition through this journey!
When I say 'modern women' I mean up to date real world training advice based on the current info we now have on the do's and don'ts of how to train for a healthy, fit and strong body and mind, it has moved on a hell of a lot in the last 10 years
I am feeling just about normal after a whirlwind week of highs and very tired spots and know that the tiredness isn't going away any time soon!
My body has just been through an epic journey and I can certainly say i have a new level of respect for what this vessel has just done
The go to article I use for the first few exercises is here: https://www.girlsgonestrong.com/blog/pregnancy/3-exercises-post-pregnancy/
Any way for now I wanted to get the first post out there and there will be many more to follow over the coming months