5 Minute Father’s day energy boost workout

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Hello yummy mummies,

It’s Father’s Day tomorrow and I know that you are busy as ever. Do you want more energy to celebrate this special day with your other half, dad, and kids? I have a 5 minute bodyweight workout for you that does not require any fitness equipment, and can be done at home even with little space. Why not get your family to join you with this workout?

Here’s what you do – complete one circuit of these exercises in order.

Perform 40 seconds of each exercise with good form, then rest 20 seconds before moving on to the next exercise.

  • Jumping jacks 40 s; rest 20 s
  • Bodyweight squats 40 s; rest 20 s
  • Push ups 40 s; rest 20 s
  • Alternating lunges 40 s; rest 20 s
  • Mountain climbing 40 s; rest 20 s

Total time = 5 minutes.

If you require more challenge, and you can spare 5 more minutes, I would strongly recommend you to repeat the above one more time, making it a 10 minute workout.

Good job! Now how about treating your family with a delicious, nutritious high-protein snack or meal?

Let me know how you get on.

Best wishes,

Winnie

Top 10 tips on post-natal exercise

Are you mum-to-be who is planning ahead on losing baby weight after baby is born? Or are you a new mum who is keen on getting fit ?

Here are 10 tips which might help you get started.

1.  Get the all-clear from your GP at your post-natal check up. This is usually 6-8 weeks after a vaginal birth and 12 weeks after a C-section.

2. Listen to your body and adjust the intensity of the workout accordingly.  Some days you might feel you are up for a challenge, and some days you might feel a bit drained, perhaps due to lack of sleep. When you are tired, you are more prone to injury. The best thing to do is to stick to the workout, but lower the intensity, and aim to feel better and more energized after the workout.

3. Drink plenty of water before, during and after exercise. It is important to stay hydrated, especially if you are breastfeeding.

4. Wear a supportive sports bra.  If you are breastfeeding, make sure you use nursing pads during a workout as arm movements may promote milk flow.

5. Exercise your pelvic floor muscles reguarly.  If you have weak pelvic floor, focus on strengthening these muscles and avoid plyometric moves, jumping, or anything that puts pressure on the pelvic floor.

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New Buggy Bootcamp in Leatherhead

Starting in June 2015

Buggy Bootcamp is suitable for mums who want to bring their babies along for a workout. Classes include warm up, cardiovascular and strength training. We will also be working on the ‘new mummy muscles’ to make everyday life and movement easier. This is a great workout to get back in shape and tone up, while the body recovers from pregnancy and birth. Buggy Bootcamp is suitable for mothers who are 6-8 weeks following a natural birth, or 12 weeks following a C-section.

I look forward to working out with you!

Your friend and trainer,

Winnie