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Mumsfit Blog

Chia seed energy bars

posted by Joan Palmer

Chia Seeds

It’s very easy to head for biscuits and chocolate when you feel tired and hungry and you want a quick fix. Ultimately, a quick fix is all you will get as these types of snack will give you a sugar rush that will sustain you for only a short time and you will feel hungry again. What you need in these situations is something that won’t spike your sugar levels and give you energy over a longer period.

This is a recipe that I adapted from a running magazine to contain Chia seeds. Chia seeds are a great source of protein, they give sustainable energy and they help to keep the digestive system healthy and functioning properly.

I took these bars one week to my FooFooFunClub class to try and they were a real hit. They don’t take long to make so give them a go and have some healthy snacks on standby that make you feel great.

  • 125g ground almonds
  • pinch salt 
  • ¼ tsp bicarbonate of soda 
  • 60ml coconut oil (melt over pan of simmering water) 
  • 60ml rice malt syrup or sweetener of choice (I used maple syrup) 
  • I tsp alcohol free vanilla extract 
  • 40g cashews crushed 
  • 160g combined chia seeds, sunflower seeds and slivered almonds 
  • 40g dried cranberries (optional)

Preheat oven at 175 degrees celcius

Grease 20x20x5cm tin

Mix ground almonds, salt and bicarb. In another bowl mix coconut oil, rice malt syrup or alternative and vanilla extract. Add the almond mixture to this. Mix in nuts, seeds and optional cranberries. Press mixture firmly into the tin. Cook 15-20mins until golden.

Remove to wire rack and cool before cutting.


Mumsfit’s First Baby Show

posted by Joan Palmer

I will be launching the Mumsfit – Health, Energy and Fitness brand on Sunday 29th June at The Cheltenham Bump, Babies and Beyond Fair at All Saints Academy, Blaisdon Way Cheltenham GL51 0WH from 10.30am to 3pm.

The first 200 families through the door will receive a goody bag and in it will be one of my very useful Mumsfit bags along with a postcard featuring the dates of the next six months of ‘Healthy New Mummy’ talks where I, along with nutritional therapist Georgina Graham will be giving you hints and tips on eating for energy and exercising to activate your core and pelvic floor. If you have missed the postcard, all dates are listed under the classes/services drop down menu.

I will also be carrying out free Diastasis (abdominal muscle separation) checks to make sure you are moving and exercising safely.

I will be able to advise you on a class that suits you with choices from exercising in the park to getting active with a fitball in the comfort of your own home.

Have a read through my current testimonials to find out how Mumsfit has helped mums so far.

Building our fitness on firm foundations.

posted by Joan Palmer

Just like the wise man who built his house upon the rock for stability, it is important that we build up our fitness on a stable base to make our activity as efficient as possible and reduce the risk of being injured or getting joint pain, particularly around the back and pelvis.

Due to natural postural changes during pregnancy, muscles can lengthen or shorten taking the pelvis out of its optimal working position. If the pelvis continues to stay in this position it results in the pelvic floor and abdominal muscles working inefficiently.

The pelvic floor muscles, along with the abdominals (in particular the transversus abdominis) form part of the body’s stability system. Hence these muscles working inefficiently results in an unstable base for the body to work around.

If you are also presenting with a Diastasis (a gap between the abdominals resulting from a growing baby during pregnancy) then this is another cause of an unstable base.

We have already said that a change in pelvis position during pregnancy will affect pelvic floor activity, but so does the weight of the baby sitting on the pelvic floor during pregnancy along with the process of giving birth. Both scenarios weaken the muscles and once again create a weakness in the body’s stability system.

The diagram shows the four areas that make up the stable base that our body needs to work around to be more efficient with movement.

Mumsfit offers classes that ensure these areas are back in full working order before you move onto other activity.

Check out the classes that Mumsfit provides to find a class that meets your needs.

Welcome to the home of Mumsfit – Health, Energy and Fitness

posted by Joan Palmer

Two and a half years ago I decided to leave a steady job as a physiotherapist in the NHS and break out into the world of fitness. I qualified to be a gym instructor which then allowed me to become a Buggyfit trainer. There is no denying that being a physiotherapist initially with a vast experience in musculoskeletal conditions gives me several extra strings to my bow when it comes to discussing aches and pains with mums that attend my classes.

With womens’ health and fitness then becoming my main focus I have attended many great courses by the inspirational Jenny Burrell who is passionate about womens’ wellbeing and I hope that some of that passion will be portrayed in the work that I now do.

Other than getting back into activity with Buggyfit and beyond that phase with my kettlebell class, there are many areas in the postnatal journey that don’t get the attention they deserve to get women back to full activity.

These areas are diastasis (abdominal muscle separation), pelvic floor dysfunction and hormonal imbalance in the perimenopause and menopause. Any of these conditions can be preventing some women having the lifestyle they would like.

I have developed Mumsfit to cover all of these areas to ensure that a woman, who a lot of the time has to act as wonder women, can get the help she needs to live life to the full.

From the feedback I have received I have already begun to make some big changes to womens’ lives that they thought not possible.

If you have yet to try one of my classes then please get in touch and experience Health, Energy and Fitness in a fun and friendly environment.

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