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Have you checked out your post pregnancy posture?

posted by Joan Palmer

Upper and Lower Crossed Syndrome

During pregnancy there are many postural changes that can occur to accommodate your growing baby. Once you have had your baby these muscular changes can remain which can lead to pain locally and in the surrounding areas. 

You may have developed weak muscles in the front of the neck, around the shoulder blades, abdominals and bottom and tight muscles around the front of the shoulders, lower back and in front of the hips. These areas are shown on the picture.

 These areas of change can continue post birth due to all the lifting, carrying and feeding you now have to do. All of these are new tasks that the body isn’t used to. 

You can try and help restore these muscle changes by being aware of your posture when feeding your baby whether it is bottle or breast fed. Make sure that you are sitting in a supportive chair and that you are able to sit right back into the chair with your feet on the floor. You could also put a cushion behind your back to keep you upright. Make sure your baby is close enough to you so pop them on a pillow if necessary. When you have finished feeding try and give your upper back a stretch and circle your shoulders to relax them and gently take your head from side to side to stretch your neck. 

When you are pushing your baby in the pram/buggy make sure you are keeping up tall and not pushing it too far ahead of you causing you to lean forward. 

Keeping active during pregnancy and afterwards will always help to keep these changes to a minimum but they can creep up on us without us being aware. At Buggyfit we work on strengthening all of the weak areas mentioned that develop during pregnancy. So if you haven’t tried it out yet then come along and give it a go.

A chocolate dessert made with good fats!

posted by Joan Palmer

Gluten Free Banana Bread

This rich dessert is a great way to get your chocolate fix as you won’t want a huge portion and it contains the good fats from avacados. I found this recipe on the Dr. Axe website.

  • ½ cup medjool dates soaked for 2-3 hours
  • ½ cup maple syrup
  • 1 tsp of vanilla extract
  • 3 avacados mashed
  • ¾ cup cocoa powder
  • ½ cup water

Blend dates, maple syrup and vanilla. Add the avocado, cocoa powder and water and continue to blend until all mixed.

Although Avacados have a high fat content, these are good fats for the body. Avacados are very high in omega 3 fatty acids, the good kind of fat, in the form of alpha-linolenic acid. Monounsaturated fats can help lower cholesterol and improve heart health. Avacados also have a higher percentage of protein and a lower sugar content than other fruits. They also contain a good level of fibre which is important to keep the gut heathy.

There are many nutrients in a 100g serving

  • Vitamin K: 26% of the RDA.
  • Folate: 20% of the RDA.
  • Vitamin C: 17% of the RDA.
  • Potassium: 14% of the RDA.
  • Vitamin B5: 14% of the RDA.
  • Vitamin B6: 13% of the RDA.
  • Vitamin E: 10% of the RDA.
  • Then it contains small amounts of Magnesium, Manganese, Copper, Iron, Zinc, Phosphorous, Vitamin A, B1 (Thiamine), B2 (Riboflavin) and B3 (Niacin).

Nairn’s Oatcakes provides lunch for Friday Buggyfitters! Same again on 8th and 15th May!

posted by Joan Palmer

Gluten Free Banana Bread

Buggyfit is a national brand that helps new mums get back to exercise in a fun and safe environment. Along with helping mums to get stronger and lose any excess baby weight through exercise we are able to encourage healthy eating through Nairn’s Oatcakes sponsoring the classes.

As a result of the sponsorship Buggyfit trainers occasionally receive free samples to share with the classes. As a result of this, Buggyfitters in Pittville Park this morning enjoyed a wide range of Nairn’s oatcakes to sample with a variety of toppings provided by myself and some of the mums themselves.

This is what Patrick Holford, leading nutritionist, author and founder of the Institute for Optimum Nutrition has to say about eating oatcakes which are a Low GI food,

“Low GI foods help keep your blood sugar levels even, so help with weight control, as well as energy, and concentration levels. Since oatcakes are high in soluble fibre and contain no added sugar, they have a low GI, so are digested slowly by your body, keeping your blood sugar and your energy levels even. They also help you feel fuller for longer so you don’t feel hungry again so soon.

High GI foods, like white bread, cornflakes and rice cakes are digested quickly. This provides a short-term boost to your blood sugar level, followed by a blood sugar low a few hours later, leaving you feeling hungry and exhausted. When you combine low GI foods with protein and a little bit of fat, e.g. combining oatcakes with hummus, smoked mackerel pâté or peanut butter, you get an even slower release of energy.”

If you would like to come along to sample a class of Buggyfit then we meet every Mon, Wed and Fri all at 10.30 in front of the Pump Rooms, Pittville Park, Cheltenham, you can contact me at joan@mumsfit.co.uk and if you would like to try Nairn’s oatcakes then there will be another lunch after sessions on Friday 8th and 15th May.

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