Tag: pilates hampshire

Breastfeeding and Exercise

Priya TewLeave a Comment on Breastfeeding and Exercise

I’m posting this after a couple of posts and questions on the topic… I myself remember being a bit worried about breastfeeding and exercise but my experience was that as long as I fed before and after exercise I had no problems (the hubby on the other hand sometimes had a fractious baby!). I’ve based some of this on my initial questions and those I’ve been asked.

Feed before exercise

I’d always suggest that you feed your baby before your exercise.  If your breasts are full, chances are they will feel uncomfortable, and any amount of activity may stimulate milk flow, so it’s advisable to wear breast pads. If it’s a class like the ones I teach you can probably arrange to get there early and feed the baby before class. If not feed at home or even in the car! Remember you could also express if feeding is not an option.

Bump to Birth Pilates

Is a sports bra necessary?

Getting a properly fitted sports bra is essential if you’re embarking on any type of fitness class or activity to reduce the amount of “bounce” and provide adequate shock absorption to the breasts. Although wearing a nursing bra is very convenient for feeding before or after class it will not provide enough support. Consider wearing two bras, with a nursing bra on first, then a sports bra over the top. I know it sounds like a bit of a nuisance, but this “double-bra” effect will you with the support you need. I remember doing this and then whipping my top and sports bra off to feed in between classes on occasion – rather crazy but necessary 😉 I’m going to be looking out for a breastfeeding sports bra with baby 2 on the way, these are now more readily available thankfully.

Body positioning

I’m always quite aware of this in my  post-natal classes. Lying directly on your front can feel uncomfortable when breastfeeding.  For others, it feels fine.  When performing any exercise in this position, if it feels uncomfy, either mention it to your instructor who should be able to offer you an alternative exercise or you could try placing a rolled up towel above and/or below your breasts to reduce the amount of discomfort/pressure. Personally I only put ladies on their tummies for a short period of time then we change position.

Range of movement

Again, for comfort, it’s advisable to keep the range of movement of some arm exercises smaller and controlled. Anything vigorous that involves you reaching your arms over your head repetitively will cause tenderness, so it’s important you keep the range of movement of your arms smaller.  You know your body best, at the end of the day, so choose what feels comfortable for you.

Milk production

There is no significant research to suggest that moderate-intensity exercise inhibits milk production. Examples of moderate-intensity exercise include: weight training, low-impact aerobics, walking, swimming.  A study by Carey & Quinn (2001) suggested that lactate levels of milk production changed only after a mother performed maximal intensity exercise, and this may affect baby’s acceptance of post-exercise breast milk. But, the authors agreed that it’s highly unlikely that a postnatal women would feel comfortable pushing themselves to this level, so its findings have been discounted. Moderate-intensity exercise however, with good hydration will not affect the quantity or the quality of breast milk. Note the key here is good hydration. A great tip is to have a glass of water every time you breastfeed.

I hope this helps, any questions let me know and I’d love to hear your feedback too.

Priya Talks Pilates on the Katie Martin Show, BBC Radio Solent.

Priya Tew

On Wednesday I had the pleasure of talking on BBC Radio Solent about Pilates, myself and Katie Martin had a lovely chat about the pressure on mums to spring back into shape after having a baby, Kate Middleton’s post birth figure and I gave some top tips on eating and exercising after having a baby.

Listen here for a few more days, it starts at 36 minutes:

http://www.bbc.co.uk/programmes/p01ck39c

Milk, the best rehydration aid after exercise.

Priya Tew

There has been a growing interest in milk and it’s uses in exercise. Most of the studies are small ones but the evidence is mounting and consistently shows that milk is a great way to rehydrate after exercise.

Skimmed milk has been found to be an effective post-exercise rehydration aid and is more effective at  the fluid balance restoration than sports drinks.

Low fat chocolate milk  has also been used to provide fluid after exercise.  Its ratio of 4:1 Carbohydrate to protein plus the sodium in it have been found to be very effective, leading to it being used by athletes, such as Michael Phelps.

Pilates with Priya: milk to rehydrate.
Pilates with Priya: milk to rehydrate.

Why?

Milk contains:

Protein – 80% casein, 20% whey which may reduce muscle damage and aid muscle repair. Who needs a protein shake when you can have the natural form of protein?

Branched chain amino acids – leucine, isoleucines and valine, making supplements unnecessary.

Carbohydrate – in the form of lactose to replenish the muscle and liver glycogen stores that will have been used up.

Fat – to fill you up post-exercise 🙂

Calcium – for bone health.

Water – 87%

Electrolytes – sodium and potassium which improve rehydration, helping you rehydrate quicker than with water alone.

I’m not suggesting you need to have a glass of milk after a walk or a gentle exercise session but when you know you need to rehydrate and replenish milk is a great choice.

Pilates and Diabetes.

Priya Tew

Recently we spent the day at the Diabetes Research and Wellness Foundation’s Wellness Day in Southampton, where we basically hung out and chatted about Pilates 🙂

The team that run these days are a joy to work with, they are always laid back but well run affairs, the delegates are particularly well looked after and the educational session run are filled with great speakers and information. So we were delighted and honoured to be asked to be there. I was there to give a talk, demonstration and we had a table with a selection of our DVD’s and Pilates info.

Pilates in my mind is suitable for almost all population groups as it is such an adaptable form of exercise, you can tailor the exercises. Diabetes can be a debilitating and difficult to manage condition unless you have the right support. Diet and exercise really are key to good management. Here is a summary of my top 5 reasons Pilates can help in Diabetes:

1. Pilates provides a gentle yet effective way to exercise, it’s great if you are concerned about exercising but know you need to start .

2. Some exercises can help stimulate the nerves in the feet, for example spiky ball under the feet, this could help with neuropathy prevention.

3. Exercises can be performed seated rather than lying down, no equipment or gym membership is needed.

4. Pilates improves mobility, flexibility and muscular strength.

5. Combining Pilates with a healthy diet and some walking will help with weight loss.

I spoke to about 100 people, had them all on their feet mobilising and finding their core! We had some fantastic feedback and lots of questions.

My Antenatal Pilates DVD went down very well as it is based on seated, stood and side lying exercises, so although I’ve marketed this as great for use in pregnancy it is also fabulous for older populations and those who want to do Pilates but don’t want to lie flat on their backs or tummies.

 

Pilates with Priya: Some photo of our classes in 2013

2013 A New Year and New Classes

Priya Tew

WOWSERS, I mean literally WOWSERS! We have been overwhelmed with the number of new Pilates enquiries, you lot are fitness crazy at present, it’s almost as if it’s the start of the New Year and there are some Resolutions being made…..oh hang on, that just may be it 😉

Before I get swept up in the excitement I wanted to say a HUGE THANKYOU to all of you who have been faithfully coming to classes over the past year. It’s been a real journey this year and we’ve just been riding the wave and seeing where it goes. It turns out that there is a lot of Pilates love around and as it is a complete pleasure running classes for such lovely people we are putting on new ones.

Pilates with Priya: Some photo of our classes in 2013
Pilates with Priya: Some photo of our classes in 2012

To start off 2013 we are running:

Sun 10-10.45am Beginners class  (FULL for Jan)

Wed 5-6pm Beginners class at EXILE Gym, Shirley.

Thurs 7-7.45pm  Beginners class (FULL for Jan)

Thurs 11.30-12.15 Post natal class for mums and babies

 

If there is enough interest we’d also love to put on :

Wed 9.45-10.15 Toddler Ballet

Please spread the word for us and we so appreciate your support!