priya tew | Pilates with Priya

Pilates in Pregnancy, it’s a must.

10 July, 2016 Priya Tew

I’ve been lucky enough to teach antenatal pilates for 4 years now and in that time I must have worked with over 250 ladies. I’ve also used pilates myself through 3 pregnancies and it has helped keep me strong, shown me which parts of my body needed working on and enables me to keep working and being a hands on mum throughout. The comments we get from some of our ladies are:

“If I miss a class I really notice the difference”

“My hips and pelvis ache less and I can feel the difference Pilates is making”

“Classes help to keep me strong and relaxed during pregnancy”

“I always leave feeling better than when I arrived and with exercises to use in the week”

Antenatal Pilates offers multiple benefits including, developing your natural corset to support your back and baby, helping with the changes to your posture, pelvic floor education, breathing technique, toning the muscles and, thus, helping in weight management. Practising Pilates on a regular basis can improve posture, alleviate backaches, and, ultimately, help with labour and delivery. It can even help the baby rotate in the optimal position. I tend to have a format where I use a mixture of functional exercises that help in daily living, for example moves you will need to bend, lift, rotate, get to the floor, release stretches for the areas I know get tight as pregnancy progresses, core strengthening exercises and some move to help in labour and for baby positioning.

Lets look at some of the changes that happen in pregnancy:

1. Breathlessness:

There is around 15-20% increase in oxygen consumption during pregnancy. The breathing rate will stay the same, but an expecting mum will breathe more deeply each time. The changes in the blood vessels caused by the hormonal changes together with the changed position of the ribcage and diaphragm may make a mum-to-be feel breathless at times.

The breathing we use in Pilates helps make an expecting mum’s breathing more efficient. Focusing on breathing in an antenatal class also has a relaxing and calming effect which can then be used in labour.

2. Muscle, ligament, joint and postural adaptations:

Hormonal changes during pregnancy have an effect on muscles, ligaments and joints. There can be more movement, stretching and instability. A safe pregnancy pilates class will help you exercise within a safe range of movement and strengthen the supporting muscles. It can really help with conditions such as SPD/pelvic girdle pain.

3. Core Strength:

Pilates exercises focus on core stability, and pelvic stability. This obviously helps keep the abdominals strengthened but it also can help keep your pelvis in good alignment and reduce pelvic girdle pain.

4.Posture:

Pregnancy affects posture as the centre of gravity shifts. Some women adopt a posterior pelvic tilt (tucked under) with a flat lower back, whilst others adopt an anterior tilt (bum stuck out) with an increased curve in the lower back. Either way it is not helpful for the body. Knowing about neutral posture will help you correct this in day to day life and pilates will provide you will a range of exercises to strengthen the right muscles.

So if you are pregnant, antenatal Pilates with a specialist teacher is a MUST. If you can’t get to a class or want something to use in between sessions check out my specialst Bump to Birth DVD.

Why we all need a Pilates class.

1 July, 2016 Priya Tew

Having had a baby just a few weeks ago my body is not what it used to be and I am in the rehabilitation phase. Moves I can usually do with ease I can currently not do with proper technique. Harder moves I know I shouldn’t even attempt until I am stronger. So instead of teaching them, I am attending some of our postnatal classes. It’s actually something I’ve never done before as we’ve never had a teacher who was able to cover those specialist classes for us.

It’s made me think about the benefits of being in a class. When I’m fully fit I usually attend a teachers Pilates class. Why? Well to be a good teacher myself I still need to continue to be a student. I need to be challenged t

o work harder and do exercises I am unsure about. I need someone to watch me and correct my technique. I need to work my body in different ways. I need to learn how someone else teaches and pick up tips from them. I need to be inspired.

Yes you could do Pilates using a book, a DVD or an online video. Those can all work but personally I think the class is king. A DVD or online class is great if you know what you are doing. A book is good to read but I don’t see how you can properly do Pilates from a book!
What you get out of a class:
1. A teacher who watches your body, corrects you, gets to know how your body works and what needs strengthening/stretching. Some of my clients have been with me for years and I can tell them exactly how their body will respond to a certain exercise or give them an adaptation before they even start.

2. Teaching points that are designed for you. I may not hands on correct you but may talk to you about the exercise to get you to think it through and use your body to respond. Self correction can be better than teacher correction. It builds that body awareness but with feedback from someone who has a different view. I can see if someone’s gluts are working hard when they shouldn’t be and coach them to switch them off at each repetition.

3. If you don’t get an exercise a teacher can explain it in a different way, give you an adapted version or physically move your body. Sometimes we all need a hand to adjust us.

4. A class is designed for you. I have a lesson plan but adapt it as I go along for each class. I may give different people in the class differing levels, give them equipment or a completely different exercise. It’s more personalised.

5. You can ask questions and get answers. I still do this myself. It’s how I learn. Some people in my classes ask heaps of questions and want to know exactly how an exercise works. Others just want to get on and do it under a watchful eye. However you work that’s fine!

6. Any aches and pain can be taken into account. Our bodies differ week to week. A good teacher will ask his you are and adapt accordingly. I’ve had people unable to put weight on their knees, wrists or who have fallen over and broken a bone – but are still in class!

7. You are accountable to others and in community. Doing exercise with others makes its more fun and encourages you to attend more often and to keep going for longer. In our classes people make friends and really support each other. It’s a lovely
Vibe.

8. There are less distractions. With 3 children I have a lot that can distract me and stop me from doing exercise. Often it’s only after the children are in bed I have time to myself and by then exercise is not the first thing on my mind, the sofa can be more inviting!

Rounded shoulders and how to help them

1 June, 2016 Priya Tew

Take a look at people around you, especially if they are sitting. See any rounded shoulders? I guarantee that once you start looking you will find more and more people that fall into this camp.

Sitting at a desk, slouching on the sofa, carrying heavy bags on your back, leaning forward to play with your kids on the floor or changing nappies, breastfeeding, driving, lifting heavy loads …all these activities can lead to rounded shoulders, tension in your back, neck and shoulders so pain in those areas and headaches.

What happens? Well it’s known as upper crossed syndrome. Here is how is affects your muscles:

The pectorals in your chest become tight and short. They need stretching and releasing.

The lower trapezius and serratus anterious (mid back and shoulder blades) become weak and need strengthening.

The upper trapezius and levator scapulae become tight (neck and shoulder area, the classic areas most people want massaged), these need releasing.

The deep neck flexors are weak and lengthened, so need some strengthening and postural correction.

Some exercises to help:

1. Pectoral stretch on the wall: Put your hand against the wall with elbow at shoulder height. Rotate your body away from the wall to stretch through the pec (chest) and anterior deltoid (shoulder).

2. Chin Tuck: Lie on your back in neutral. Push the chin down towards the chest while pushing the head into the floor.

3. Dumb waiter: Starting with the palm facing the ceiling, elbows bent and against your sides as if you have a tray of drinks on each hand. Rotate the arm out to about 45 degrees while maintaining a neutral wrist. Add a resistance band held over your palms and between thumb and first finger for more of a challenge.

4. Scalenes and upper traps stretch: The scalenes are muscles in the sides of the neck. To stretch the right side, tilt your left ear to you left shoulder. You will feel a stretch through the right side of your neck. Now tilt your head up to look at the top corner of the room or the coving. The stretch will move from your neck to your upper back. Place your left hand over your right eat and using gentle pressure push your ear into your hand and hand into your ear. Hold for 30 seconds. Bring your head up slowly and roll the shoulders to release. Do the same for the left side. You can either sit or stand when doing this stretch.

5. Wall Angels : Stand with your back touching the wall, arms by your side. Engage your core, think about your posture, lengthen up through your spine and the crown of your head. Raise both arms up so you can still them slightly in front of you. As you breath out bend your elbows and think about your arms sliding down the wall behind you (they probably won’t actually touch the wall it is there as an aid). Bring your arms down to a right angle or a chicken wing position, then straighten them back up. You should feel this strenghtening in your shoulder blade and upper back area. Keep your neck long throughout.
Think about your posture as much as you can. These exercises will help but ultimately correcting your posture throughout the day will make the biggest difference. Try setting a reminder on your phone/screensaver or stick a post-it note somewhere as a visual. After a few weeks of working on your posture you should notice that you automatically remember to adjust your body and things feel better but keep working on it. It is an ongoing lesson to complete!

Raspberry leaf tea – a natural labour aid?

5 May, 2016 Priya Tew

Raspberry leaf tea is one of those buzzwords that sometimes gets floated around in the last trimester of pregnancy. Until pregnancy 3 I had never given it much thought but then it was suggested to me by a midwife. Being the kind of person I am I decided to look at the evidence for it.

An observational study in 1999 (1) looked at over 100 women retrospectively. Those who had taken the tea did have a shorter labour. Sounds quite promising so far

Then moving to a review by Holst in 2009 (2) who found 6 studies to compare and contrast. One of these was 50 years old and all of these were relatively small in terms of numbers of people in the studies. Sadly there just isn’t much research on this topic. The findings were that the tea can help to facilitate more rhythmic contractions of the uterus but there were some conflicting results. Some studies did show a shorter first or second stage of labour but only by a few minutes.

A better study in 2001 (3) (a randomised controlled trial) was conducted looking at the safety of the tea. It was found to be safe to take in pregnancy. When you look at the effects it had, these were it shortened the second stage of labour by a mean of 9.59 minutes and there was a lower likelihood of needing forceps.

So all in all there seem to be no safety concerns with taking sensible, moderate amounts of raspberry leaf tea (2-3 cups a day) or the capsules in pregnancy. It is advised you start this around 32 weeks of pregnancy. The benefits can be for some that it helps the uterus prepare for contractions and for some there may be a slightly shorter second stage of labour. The research shows us these benefits are by no means sizeable but hey, I quite like the taste of it and it can help pregnant mums feel like they are doing something to help labour be easier using a natural aid.

My top tip: don’t expect to find it in a local supermarket. You may need to order it online or go to a health food shop for it.

References:

(1) Aust Coll Midwives Inc J. 1999 Sep;12(3):20-5. Raspberry leaf and its effect on labour: safety and efficacy. Parsons M1, Simpson M, Ponton T. http://www.ncbi.nlm.nih.gov/pubmed/10754818

(2) Holst, L., S. Haavik, et al. (2009). “Raspberry leaf – Should it be recommended to pregnant women?” Complementary Therapies in Clinical Practice 15(4): 204-208. http://www.ncbi.nlm.nih.gov/pubmed/19880082

(3) J Midwifery Womens Health. 2001 Mar-Apr;46(2):51-9. Raspberry leaf in pregnancy: its safety and efficacy in labor. Simpson M1, Parsons M, Greenwood J, Wade K. http://www.ncbi.nlm.nih.gov/pubmed/11370690

Carpal Tunnel: how to help.

28 April, 2016 Priya Tew

This is one of those conditions that you certainly know you have when you get it. I’ve had it twice now: the first time was 4 months after giving birth to my boy. I would wake up in the night to feed him, pick him up, get pins and needles in both hands and then they would go numb. The end result being by the time we finished a feed I had to use my arms to put him back into his cot. It led to me having mutliple massages, which helped a little, and doing lots of research. I learnt a lot about my posture and how breastfeeding plus general stress was a huge contributing factor. A few changes to my feeding posture, extra pillows and a magic stretch really sorted me out.

Moving on to pregnancy 3 and the delight of carpal tunnel popped up again in the last few weeks. Certainly not as badly, this time general weakness in my grip strength, pain when in a hands and knees position (not ideal when teaching pilates) and pins and needles when sleeping or holding items for too long a time.

So as someone who has suffered from carpal tunnel I thought I would share my top tips on how to deal with it and how to help it.

Symptoms:

Pin and needles in your hands/fingers

Grip weakness

Numbness in the thumb, first and middle finger, that may extend to the whole hand

A dull ache in the hand/arm

How does it occur?

The median nerve runs all the way down the inside of your arm. It originates from the brachial plexus which is just above the shoulder (think halfway between the bottom of your neck and your shoulder, that bit that is often tense and you want a massage in!).

When this nerve is blocked, inflamed or has pressure on it, you can get the the above symptoms.

The carpal tunnel is a tunnel in your wrist designed to protect the median nerve. Pressure on this puts pressure on the nerve and hey ho, carpel tunnel syndrome.

Screen Shot 2016-04-28 at 19.37.36 — Image from: http://www.thebodyworksclinic.com/carpal-tunnel-syndrome/

Stats:

About 50% of pregnant women develop carpal tunnel, it will normally disappear all by itself.

More common in women then men.

Common in people with wrist injuries or those who do repetitive actions with the wrist.

For some people such as myself the issue can be to do with the tension and pressure on the nerve at it’s origin. So I know I carry my stress around my shoulders. Hence when teaching people pilates I so often focus on their shoulders! I can pinpoint the areas that are especially painful at these times. Those points are where the median nerve originates. So it explains the carpal tunnel issues.

For others it is due to pressure or problems in the wrist areas. Perhaps you hold your wrists at an awkward angle for work or when bottle feeding a baby? Repetitive wrist actions or strenuous wrist activity can also be a cause especially if you have a weak wrist from an injury.

How to help:

Firstly, see the GP. It is always good to get thee things looked at. They may offer you splints and depending on how bad things are you can even be offered surgery if it doesn’t clear up. I would suggest you try out some stretches and think about why you have the problem in the first place before jumping to surgery.

Exercises:

Stretch your arm out to the side of your body and point your fingers down to the floor. Now take your ear towards your opposite shoulder. Bring the head back up and repeat.
Wrist circles and making your hands into a fist, then extending the fingers into a star (think twinkle, twinkle little star).
Place your arm out to the side, with fingertips on the wall. Glide your palm down so the whole palm in in contact with the wall. Work from fingers to palm a few times.
Bring your right ear to your right shoulder, drop the left arm and shoulder away from you, this should stretch and release in your left side.

The best exercises for your bum!

13 April, 2016 Priya Tew

A wonderful review of the scientific literature was carried out looking at the research between 1966-2010 on glut activation in certain exercises.

Let’s just recap first, where are the gluteal muscles? Well, they are your bum muscles. Gluteus maximus is the largest muscle in the whole body and the one that you think about when you shake your booty. It has attachments on the hip, the sacrum and the coccyx. It inserts onto the IT band and the inner thigh muscles. It’s role is to extend the thigh backwards, such as rising up from a squat.

Gluteus medius is higher up and sometimes I find people confuse this with their lower back because it does attach there. It helps move the thigh out to the side and rotate the thigh.

Poor posture often leads these muscles weak as can too much sitting! So building in some glut activation exercises is important. If you come to one of our pilates classes then you will be working those muscles in a shoulder bridge, an oyster, a squat or swimming for example.

Back to the research. They found the following exercises have the best activation of glut max:

Forward step up
Single leg deadlift
Single leg squat
Wall squat
4 point kneel with opposite arm and leg lift

The glut med exercises giving the most muscle contraction were:

Side bridge to neutral
Single leg squat
Single leg deadlift
Side lying hip addiction (leg lift)
Wall squat

This is not to say other exercises are redundant as sometimes we need to start with lower level exercises and build up. But it does make interesting reading and highlights the role of squats and bridges 🙂 2 of my fav exercises.

If you like to multitask then exercises that worked both gluteus medium and gluteus maximus at once:

Single leg squat, single leg deadlift, wall squat and forward step-up.

Here are some good starter exercises to try out:

Step ups, use your bottom step at home and step up and down.

Swiss ball or pilates soft ball squat against the wall with the ball behind your back.

Shoulder bridge making sure you squeeze and activate the bum muscles.

A Man’s Pilates Journey and a Challenge for you.

2 August, 2024 Priya Tew

It’s been a while since my last Blog.

I am still regularly attending classes, and loving it. 😉 The only week I have missed, was when I was in Spain for a family holiday…the commitment is paying off. I am starting to see the benefits.

I look forward to Wednesday evenings. It is a time where I can focus on my back, my posture, and relax from a busy day. It’s lovely to take part in a class myself and experience how the studio feels as a punter.
Firstly, as I mentioned in my last Blog, my Hamstrings are TIGHT. Jo reminds me of this, and it seems like the exercises are set to “…test James…” – or am I just paranoid? The sign of a good instructor – one who knows her classes well.

The Challenge:

I find that using the Bands are very useful, such a great tool for stretching.
I am going to set myself a challenge in the coming week – stretch each morning, to set me up for the day. Just a few minutes, but it will reduce my back pain, and loosen my muscles.
Will you join me in this challenge? Go on… you know it will make a difference. If you need a band then we have these available in the studio.

I banter with Jo, but ultimately, I know this is a part of me that I need to work on.
I probably drive more than I should do…definitely sit down more than I should (this is not a time for Priya to comment!), and sit on the wrong types of chairs, using my laptop for writing emails, social media updates, and suchlike…

So again – more walking to do the school-run, sitting square in the chairs, and generally being more active.
Today I was preparing some of the veg beds, so got some Vitamin D, some fresh air, and some exercise. Was only about 30 minutes, but it was 30mins more than the day before, so that is a bonus in my books. 😉

I have found that over the last few months, I have consciously thought about my posture more. And now I am training as a Massage Therapist, it is important I continue my focus on that.

I hear from others over the years, that the classes are ‘hard work’, and I can completely agree with that. What I knew before I started my Pilates Journey, was that the speed of repetition was not the key. It was the way the repetition was done. When I say that, I mean, 20 fast reps could be less beneficial that 10 slow reps. Core Strength is built in keeping the muscles engaged, and working.

I love the relaxation that class gives me and have been surprised by how much work Pilates actually is. That feeling the morning after when my muscles tell me Jo has worked them hard – it’s quite rewarding.

Have a great week, and remember, stretch those Hamstrings. 😉

PS – We sell Bands in the Studio – just ask Priya for one.

Mummyhood, 8 ways to look after YOU.

3 March, 2016 Priya Tew

Being a mum is amazing, it teaches you so much about yourself, it challenges you the furthest you have probably ever been challenged. There can be moments of joy, fear, hilarity, excitement, frustration and annoyance all in one hour. Your little ones are the most amazing gift and a true miracle to watch them grow.

So it is not surprising that in the midst of all the hard work of mummy hood that YOU, the mummy, can be the one that gets forgotten. Perhaps you don’t have time to eat properly, you aren’t getting proper sleep, you don’t have the time to look after yourself and there is very little You time.

The problem is your body is in recovery. For 9 month it has carried and nurtured a growing baby. That’s a lot of work. Your body has provided nutrition, your muscles have been stretched and strained by carrying the extra weight, your breathing has even adapted and your blood flow. Your hormones have been altered. Then you have given birth. No small feat, in fact a massive achievement and a massive ordeal for the body to then recover from. Mums are expected to spring back to full form in a matter of weeks – but it can take the body a good 9 months to a year to recover nutritionally, hormonally and in strength.

So how can you help yourself?

Nourish yourself with nutritious and delicious food. It can feel like the last thing you have time to do but the inside of your body is your powerhouse. If you are not sustaining yourself then you will not be able to look after anyone else well.

Base your meals around: good lean protein sources, wholegrains and fruit and vegetables. Plan your meals out, there is nothing worse than being starving hungry, having little time to cook and now having a clue what you are going to make.

Meal plan like a goddess: I like to meal plan on a Sunday and then bulk cook – cooking 2-3 meals in one hit works for me as it means it can all be done in a hour or so, I do all the mess, chopping and clearing up at once and can stock up my freezer too. For example today I have made a large batch of minced beef : half for a lasagne, half for the freezer, then a chicken soup using the chicken carcass and some roasted vegetable pasta sauce. So I have meals for Mon, Tues and Wed then on Thurs we may eat a meal from the freezer and Friday is a relaxed affair in our house so may be baked sweet potatoes with tuna and salad. If you ned some help there are 2 meal planners you can download here.

Step away from the chocolate cake: Snack instead on proteins (nuts, seeds, yoghurt, hummus, egg muffins) and fruit/veggies. It can be hard to break the habit but it will make you feel better. Find a system that works for you – make up snack boxes ahead of time, buy in ready made snack boxes, bulk bake healthy snacks such as healthy oaty bars or my banana muffins. For that sweet treat switch over to a little bit of dark chocolate, you won’t eat as much of it and it is packed with antioxidants.

Say goodbye to the caffeine and sugar rush club. It can make you feel better initially but it really doesn’t give you long lasting energy or health. Eating protein and low glycaemic index foods such as oats will lead to you having more sustained energy levels, more stable mood and will help regulate your appetite.

Sleep is queen bee. Having had 2 babies who did not sleep well I know what a nightmare sleep deprivation is. Literal torture, your brain doesn’t function properly, your appetite steps up a gear, you are cranky and still have a whole day to get through. Find a way to get some sleep in, see if you can take it in turns with your partner or have a family member help in the day so you can nap. That magical word, nap!

Wine o’clock. Maybe this should be whine o’clock?! You know that 5/6pm moment when it’s all just too much and you wish bedtime would hurry it’s ass up? That’s the point I want a glass of something. I don’t see anything wrong with a glass of wine now and again, but it’s remembering that it is also a toxin and when your body is trying to recover you don’t want to overload it with other work to do. So enjoy that glass of wine, but don’t go OTT.

Relaxation Time. Now this I struggle with. Somehow, building in regular time for you to unwind and relax is vital. When your stress levels are high you respond to things differently. Try using a meditation app such as Headspace, go swimming, get your nails done, read a new book, go for a walk – whatever you can manage. Just do something that calms, chills and centres you.

Mummies, you are amazing. Your bodies are amazing. Go love them, nourish them and enjoy your babies.

Look out for my next post on postnatal nutrition – the micro’s and macro’s.

Smartphones, chintucks and posture

12 February, 2016 Priya Tew

There is no getting away from the world of smartphones and laptops these days, I’m writing this post on my laptop, with my smart phone beside me, so I’m certainly no techno-phobe. However, due to my training and the work I do, my eye is probably more tuned into posture. I can still get lulled into bad posture at the end of the day, the body is tired and there is still work to be done…. working on the sofa is an attractive option. I usually end up working on the floor. Too much pilates ruins oneself. the floor is where I am most comfortable!

So what are the issues?

Smart Phone Chin. Yes this really is a thing. We are talking about looking down at the screen of your phone as it is held in your hand. That bent neck may not feel like a problem, but over time:
the following can happen:

The facial skin can sag due to a loss in the elasticity in the muscles of the neck.
The neck muscles shorten, pulling on the jaw leading to a droopy jawline.
A crease can develop just above the collar bone from bending of the neck.
Marionette lines can appear from the corners of the mouth, down to your chin.
A double chin may occur.
Neck and shoulder pain.
Rounded shoulders cause upper back muscles to overstretch and chest muscles to tighten.

How? Well tilting your head forward means more force on the neck and shoulders. For example, a 12 lb head tilted forward by 3 inches causes almost 3 times the amount of pressure on the neck, head and upper back muscles. This means that 12lb head can feel like 48lb to your poor overworked upper body.

P.S I am pregnant in this picture, the bump is not part of the smart phone look!

6 Strategies to Help:

Obviously the best thing to do is to no longer use your smartphone. JOKING. That is not possible. In America people are having Botox and cosmetic surgery to fix things. A “ChinPlant” is becoming increasingly popular. Let’s hope that doesn’t take off in the UK.

I’ve a better idea. How about changing your posture? It’s cheaper, will help with neck and shoulder pain and is also long-lasting.

1. Bring your phone to eye level instead of tilting your head. Keep your neck long and check you are not rounding your shoulders.
2. Change positions regularly when using a laptop. Try standing, sitting at a desk, using a kneeling chair and working on the floor.
3. Use a hands free headset for calls.
4. The chin tuck exercise. Stand/Sit in a neutral posture. Long neck, ribcage dropped, shoulders down in the spine, chin level. Place 2 fingers on your chin, push gently so you tuck your chin and move your head back. Hold for 5 seconds. Repeat 10 times. This works well sat with a cushion or head rest behind you so you can feel the head moving back into it.

5. Wall Angels. Stand 4 inches away with your back to the wall. Your bum, spine and head are against the wall. Stand in neutral posture, engage the core and bring both arms up, with your elbows still in your line of vision. Breath out and bend your elbows so your shoulder blades slide down in your back and you feel a release in the upper spine.

6. Pectoral release. Stand in front to and to the side of a door frame. Place your hand on the door frame with your arm behind you. Turn away from your arm and release in your pectorals, your chest muscles.

After Baby it is time to Nourish YOU.

17 January, 2016 Priya Tew

The problem is your body is in recovery. For 9 months it has carried and nurtured a growing baby. That’s a lot of work. Your body has provided nutrition, your muscles have been stretched and strained by carrying the extra weight, your breathing has even adapted and your blood flow. Your hormones have been altered. Then you have given birth. No small feat, in fact a massive achievement and a massive ordeal for the body to then recover from. Mums are expected to spring back to full form in a matter of weeks – but it can take the body a good 9 months to a year to recover nutritionally, hormonally and in strength.

So how can you help yourself?

Stop the chocolate cake: Snack instead on proteins (nuts, seeds, yoghurt, hummus, egg muffins) and fruit/veggies. It can be hard to break the habit but it will make you feel better. Find a system that works for you – make up snack boxes ahead of time, buy in ready made snack boxes, bulk bake healthy snacks such as healthy oaty bars or my Cocao Power Balls. For that sweet treat switch over to a little bit of dark chocolate, you won’t eat as much of it and it is packed with antioxidants.

Move away from the caffeine and sugar rush club. It can make you feel better initially but it really doesn’t give you long lasting energy or health. Eating protein and low glycaemic index foods such as oats will lead to you having more sustained energy levels, more stable mood and will help regulate your appetite.

Sleep is the queen. Having had 2 babies who did not sleep well I know what a nightmare sleep deprivation is. Literal torture, your brain doesn’t function properly, your appetite steps up a gear, you are cranky and still have a whole day to get through. Find a way to get a decent nights sleep in, see if you can take it in turns with your partner or have a family member help in the day so you can nap. That magical work, nap!

Relaxation Hour. Well you may not have an hour, but building in regular time for you to unwind and relax is vital. When your stress levels are high you respond to things differently. Try using a meditation app such as Headspace, go swimming, get your nails done, read a new book, go for a walk – whatever you can manage. Just do something that calms, chills and centres you.

Mummies, you are amazing. Your bodies are amazing. Go love them, nourish them and enjoy your babies.

Look out for my next post on postnatal nutrition – the micro’s and macro’s.

Tag: priya tew

Pilates in Pregnancy, it’s a must.

Why we all need a Pilates class.

Rounded shoulders and how to help them

Raspberry leaf tea – a natural labour aid?

Carpal Tunnel: how to help.

Symptoms:

Stats:

How to help:

Exercises:

The best exercises for your bum!

Here are some good starter exercises to try out:

A Man’s Pilates Journey and a Challenge for you.

Mummyhood, 8 ways to look after YOU.

So how can you help yourself?

Smartphones, chintucks and posture

After Baby it is time to Nourish YOU.

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