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A new muffin recipe for you!

posted by Joan Palmer

banana

It’s a while since a shared a recipe with you so I thought you might like this one.It caught my eye as it contains two things I do consume a fair amount of – bananas and peanut butter, quite often I like them on a thick crust of seeded bread but here they are in a muffin.The recipe comes from Dr Axe, he has a vast selection of recipes.

Ingredients

1 cup of natural organic peanut butter

2 very ripe bananas mashed (1 cup)

1 tsp baking powder

1 tsp vanilla extract

3 whole eggs

½ tsp sea salt

¼ cup of honey

1 tsp cinnamon

Optional – ½ cup raisins, 1 cup fresh raspberries or ½ cup of chocolate chips

Method

Preheat oven 350 degrees F and line a 12 hole muffin tin

In a bowl combine all ingredients and mix until smooth, then add any optional extras.

Place mixture into 12 cases

Bake 15 mins 350 degrees F, muffins should be firm and lightly golden.

Allow to cool for 15 mins

Serve immediately or store in a sealed container for up to a week in the fridge.

Let me know what you think!

Many classes have carried on over the Easter break but we are back to the full schedule from Monday 16th April when another block of Holistic Core Restore® is starting.If you have been thinking about doing this course, sign yourself up, you won’t regret it.It will really put you back in control of your body again.Here’s where you can sign up http://www.mumsfit.co.uk/shop/holistic-core-restore and please e mail me if you have any questions.

Click the link below to see what 2 participants from the last course had to say. 

https://youtu.be/I12FbzntkGs

Five great reasons to come along to Buggyfit

posted by Joan Palmer

Gluten Free Banana Bread
  1. The biggest reason when you are a new mum, is that you get an hour of ‘me’ time!! On having your baby, everything and everyone is focussed on the baby, now it’s time for you to do something for yourself while your baby is safely with you in their buggy. Start early on giving yourself some time to do something for you as it can be quite difficult to fit it in!
  2. Fresh air! Even if you have had a poor night’s sleep you will feel so much better for getting up and out into the fresh air – so many mums at my classes tell me this. Many studies have also shown that babies who go out in the fresh air will sleep better – it’s a win win situation for you.
  3. You know you will be returning to exercise post pregnancy and birth in a safe and gradual manner. You will complete a full health questionnaire to pick up any complications that may inhibit your return to exercise and I will perform a tummy muscle check to make sure you are doing the correct exercise at the right stage of your post-natal recovery. All exercises are given with an easier option so you don’t need to be concerned about your level of fitness before starting the class. Come along and get fitter and stronger with every session.
  4. You will get a release of endorphins with a session of exercise. Endorphins are your natural feel good hormones and when you are a new mum finding your way with new situations you could do with a few of these. Your workout will also mean that you are getting stronger in all the areas that will have weakened through your changing pregnancy posture. Unless you work on these areas of change they will remain weak and you will then be more susceptible to developing aches and pains through a lack of muscle strength and good posture.
  5. A social outing. An opportunity to have a chat and make new friends going though similar things in life as you and with the same interest as you to get back in shape. You know the saying, ‘A problem shared......’ You may be at an exercise session but there is always time for a chat!

Come along and join us Monday, Wednesday and Friday meeting for 10.30 in front of the Pump Rooms at Pittville Park. There is plenty of free parking behind. E mail joan@mumsfit.co.uk for any other details.

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.

Happy Christmas

posted by Joan Palmer

Christmas
Christmas

Happy Christmas from Joan at Mumsfit. It's been great to have you along to my classes this year. My business has grown this year with a wide variety of classes and workshops and I look forward to providing lots of opportunities for exercise and good health next year. Have a great Christmas, particularly those who are having their first Christmas with a little one. I look forward to seeing you again in 2015!

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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