dancing mama fitness

What can intermittent fasting do for me?

“I just want a flatter stomach”…why Intermittent Fasting could help you achieve your weight goals

AlisonLoveofDance

“How do I get rid of my ‘mum pouch’?”  “Now I’m getting older I notice my tummy is increasingly more bloated and swollen.” “I just want a flatter stomach again!” “I’m getting married/ want to feel great at a special occasion or in my bikini!” 

These are common questions or moans I get as a nutrition coach, especially from women, and the 40+ mums.  I’m often asked how to get rid of the ‘spread’ around the stomach because sit ups just aren’t working.  Whilst ab work will give you kick-butt strength underneath the epidermis – the layers of the skin – they won’t burn away the fat storing ‘adipose tissue’ – booo.  So there I said it.  Just Pilates alone won’t burn fat. The only way we’re going to tackle this is through cardio workouts coupled with resistance / weight based training such as Pilates, to burn all over body fat, and through calorie controlled diets.

I’m a ‘older’ mum and there are many more of us now having our kids later in our thirties or into our fourties. The baby pouch can be harder to shift as we get older, and as we slide into the menopause phase.   

Intermittent fasting (IF) has gained popularity amongst many age groups, and is becoming more widely revered for its health benefits – particularly for quite powerful weight management. IF could improve gut health, reducing inflammation and bloating of the gut too – a rounder tummy may not be a result of the stored fat alone, and research is suggesting IF could support longevity of life.  There are lots of variations of IF and it doesn’t work for everyone as covered below.  It is not for pregnant or breastfeeding mums, and if you’re not sure you should check with your trusted medical professional. Also take a look below at the special considerations for women over 40.

I have a plan to help you try out IF in a healthy, supportive and informed way, to keep on track, get the right calories and nutrients inside the ‘eating’ window, and to build some healthy habits for the years to come. See what just a week of IF could do for you. See what just a week of IF could do for you. Chat to me here! 

So why try intermittent fasting? 

  • Change in body shape: IF could help lose a few lbs because in the hours you’re not eating, the body goes into a fasted state and metabolism concentrates on burning body fat rather than processing the food you’ve consumed.
  • Improved Insulin Sensitivity: IF may enhance insulin sensitivity, reducing the risk of type 2 diabetes. 
  • Heart Health: IF can lower blood pressure, cholesterol levels, and other cardiovascular risk factors. 
  • Better brain function and focus 
  • Better sleep as our metabolism is not focussing on digestion as we sleep. 
  • Hormonal Balance: It may help regulate hormones related to hunger and satiety, such as leptin and ghrelin. 
  • Possibly lower risk of chronic disease: some researchers think it could reverse certain diseases.

The different types of Intermittent Fasting.  

It’s a bit of trial and error so you might prefer to try them out and see which method feels best for you and your lifestyle – and you might prefer to ease yourself into it gradually.  Here are some of the popular options: 

  • 16/8 or 14/10 Method: Eating during an 8-hour window and fasting for the remaining 16 hours. (or eating during a 10 hour window and fasting for 14 hours – this is actually my preference to start out with). 
  • 5:2 Diet: Eating normally for five days a week and consuming only about 500-600 calories on the other two days. 
  • Eat-Stop-Eat: Fasting for 24 hours once or twice a week. 
  • Alternate-Day Fasting: Alternating between normal eating and fasting every other day. 
  • Warrior Diet: Eating small amounts of raw fruits and vegetables during the day and having one large meal at night. 

When Not to Fast 

  • Pregnancy and Breastfeeding: Nutrient needs are higher, and fasting could deprive the baby of essential nutrients. 
  • History of Eating Disorders: Fasting can trigger disordered eating patterns or exacerbate existing issues. 
  • Chronic Illnesses: Conditions like diabetes, heart disease, or other chronic illnesses may require a consistent food intake. 
  • Nutritional Deficiencies: Fasting can worsen deficiencies in essential nutrients. 
  • Stress and Sleep Issues: High stress or poor sleep can be exacerbated by fasting. 
  • Underweight or Malnourished: Those who are already underweight or have a low body fat percentage should avoid fasting. 

Special Considerations for Women Over 40 

  • Hormonal Changes: Perimenopause and menopause can bring hormonal fluctuations that affect how the body responds to fasting. 
  • Bone Health: Ensuring adequate calcium and vitamin D intake is crucial, as fasting might reduce nutrient intake. 
  • Metabolism: Metabolic rate can slow with age, and fasting should be balanced with sufficient nutrient intake to support metabolism. 
  • Individual Responses: Women may have different responses to fasting based on their health status, lifestyle, and genetic factors. 

Tips for Successful Intermittent Fasting 

  • Stay Hydrated: Drink plenty of water during fasting periods. 
  • Plan your workouts wisely – some studies show that working out in a fasted state can boost the benefits of fasting – possibly burning calories quicker.  It may not be for everyone and length of workout may need to be built gradually! 
  • Balanced Diet: Focus on nutrient-dense foods during eating periods to ensure adequate nutrition. 
  • Gradual Start: Begin with shorter fasting periods and gradually increase as your body adapts. 
  • Listen to Your Body: Pay attention to how your body responds and adjust fasting protocols as needed. 
  • Consult a Healthcare Provider: Especially if you have underlying health conditions or concerns, it’s wise to seek professional advice. 

Intermittent fasting can offer several health benefits for women over 40, but it’s essential to approach it with trial and error to make sure it works in line with individual health needs. Balancing fasting with adequate nutrition and consulting healthcare professionals can help maximise benefits while minimising potential risks. 

P.S. please celebrate your body and the marvellous things it can do.  I do regular Pilates, dance twice a week (not enough IMHO) and have significantly reduced my naughty treats, and I’m still not a skinny mini.  But I know I’m healthy.  That is the most important thing we can be for ourselves and our families. Period. 

Pilates could help reduce niggly aches and pains, twinges and even weaknesses in key parts of your body that make physical activity/ playtime etc with the kids a bit uncomfortable

AlisonLoveofDance

Have you got any niggly aches and pains, twinges and even weaknesses in key parts of your body that make physical activity/ playtime etc with the kids a bit uncomfortable – pain in your back, hips or knees for example? For me it used to be the thoracic/middle area of my back – twinges caused by hours of slumping over Baby O as I breastfed her.  We kind of feel we want to close in on them to make them feel comfy and nurtured, but we’re closing in shoulders and slouching, which is only going to aggravate and squish the vertebrae.  Pilates sorted me out.  I focussed on the right type of exercise to counteract the slouch and re-strengthen the compressed vertebrae. And woah.  The energy I have – and lack of illness – I know can be attested to Pilates.

My regular, long term clients also tell me the same.  Actually these are people of all ages at the gym I teach at (some are in their 80s!). They tell me they feel strong for the day to day stuff and like they have more stamina and energy through my classes.  What stands out is the transformation from their dedication to MOVEMENT…welll, not just any old movement – but Pilates of course! These people are taking my classes two or three times per week and have been with me for over 6 months.  The parents among my clients tell me how they don’t notice it being a struggle to pick up and play with their kids now – whereas before they notices the heave-ho.  If that’s not a testimony to the power of Pilates, I don’t know what is. Consistency is definitely key to futureproofing your body. 

Book your free 45 minute reduce your niggly pain session here

Here are three ways that Pilates could help:

  1. A good instructor will help identify areas of weakness and develop a programme of movement to strengthen areas weakened through lack of exercise or lack of focus on that muscle group.
  2. Pilates can help to stretch out tight or tense areas and identify antagonist muscles groups: where one set of muscles may need strengthening, another opposing set of muscles may need stretching.
  3. Pilates focuses on the breath, which is known to help increase relaxation in the total body and mind, and by focusing the breath to specific areas of the body, the breath may help to increase blood and oxygen flow to troublesome areas.

So if you’ve been starting to feel the twinge from the repetitive actions we parents do on a daily basis; feeding/leaning over baby and rocking them to sleep, putting them in the cot, picking them up and sitting them on your hip or to have a good old play around without feeling the heave ho, then perhaps you should see what the buzz is about. Chat to a Pilates instructor to get a regular programme of rehabilitative movement in your diary.

Back issues are such a cause of misery for parents, and stop them from having all the fun. I’ve got a free 30 min video of some regular, gentle back strengthening and mobility. Contact me here if you’d like to receive the video. It won’t be the magic solution, but might be a good starting point for regular movement inspiration to help.  I’ll always advise to get some physio time if a pain is debilitating and more than a ‘niggle’, and you’re unable to function because of it, before working with me.

If you want a regular programme of exercises to either prevent issues, nip your niggles in the butt, or to really get you some proper energy, strength and stamina for the long run, Mama Strength is THE place to start.  From just around £4.50 per session three times a week, this could be the perfect place to discover your future energy, strength and stamina.

Book your free 45 minute reduce your niggly pain session here

Book a free 45 minute call with me to talk through those pains, and I’ll give you a good actionable plan of fitness and nutrition to start getting on with, whilst we get to the bottom of what could be keeping you stuck in the niggles.

Why do we need to strengthen the Pelvic Floor?

AlisonLoveofDance

Ever wondered why people bang on about strengthening your pelvic floor – here are a few reasons why we should strengthen our PV…

🤸The Pelvic floor is a sling of muscle & connective tissue running from pubic bone at the front to the coccyx (tailbone) at the back.

🤸The Pelvic floor supports the pelvic organs (bladder, bowel & uterus)

🤸it helps the body absorb outside pressure from lifting heavy objects, coughing, sneezing or jumping.

🤸it helps you controls the release of urine, poo and wind!

🤸a stronger PV could help to improve your sex life…meaning you might have more desire for fun between the sheets – yeah I called it!

🤸A little bit of daily/regular attention to your PV either sitting at your desk/in traffic lights – or through Pilates – could help future proof your body….

🤸10 squeezes per day for a few seconds each (increase to 10 secs when you get the hang of it as time goes on). Then 10 shorter quick squeezes – relax in between each.

🤸We focus on PV strength in every exercise in Mama Strength Pilates with sessions 3x per week, if you keep forgetting to practise on your own! 

Help to get yourself back into the fitness or movement you love without the little accidents, and prevent future issues associated with weaker pelvic floor with a bit of attention to your PV.  It’s also a psychological thing.  A stronger PV will help you feel stronger and more confident in physical activity of many forms (inc. in the bedroom). 

Always seek advice from a medical pro if you have ongoing pain or severe discomfort in your pelvic floor area or when trying the exercises or are frequently unable to control the function of your Pelvic Floor.  There’s so much support out there, particularly following a traumatic birthing process, but women aren’t always offered it automatically in recovery from childbirth.  This is starting to change, as of April this year.  

An excerpt from this press release here (https://www.gov.uk/…/national-pelvic-health-service-to…):  “action is being taken on a national level. Backed by over £11 million of government funding from April 2024, plans published by NHS England for the implementation of a new national service will:

– ensure all women are offered a self-assessment of their pelvic health as early as possible in pregnancy – and by 18 weeks at the latest

– educate all women on the risk of pelvic floor dysfunction and birth injuries and preventative action they can take to reduce this risk

– provide additional support to those at higher risk of pelvic health problems

reduce NHS waiting times – one of the Prime Minister’s 5 pledges – and minimise administrative barriers to treatment

– allow affected women to access appropriate physiotherapy assessment and personalised treatment.”

I always advise new mums to seek out support as standard, and will continue to do so whilst this service is being rolled out.

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