Dancing Mama Fitness

Dance and Fitness training for mums wanting to get their groove back! Strengthen your core, pelvic floor and feel your stamina return.

The Love of Dance brings you the Dancing Mama Fitness concept! As a new mum I found it hard to find a fitness class I could join whilst having a young baby, that suited my childcare needs, time and location.  I’m a dance and Pilates Instructor and needed to get my strength back but couldn’t find the classes to help me.  Surely I’m not alone!
Dancing Mama Fitness will set up small group and 1:1 dance fitness training just for you and your friends. Bring your babies or young kids to join in with fun sessions incorporating the babies into exercise with and without baby carriers, or leave them at home! Babies can also be entertained in the room whilst you work out – I realise this isn’t quite giving ‘you’ time, but realistically, us mums have to compromise sometimes!
We come to an venue near you at a time that suits you, for a programme of personal training sessions around Kent and South East London.
Opt for:
Dance class in contemporary, street or jazz;
Dance conditioning; or
Pilates
Share the cost of sessions with a group of friends – the feeling of personal training on a more affordable level – or treat yourself to a personal, bespoke programme of sessions. Contact me for more information!
Dancing Mama - Pilates Instructor

Dancing Mama Fitness


Dancing Mama – Back To Basics

Taking Pilates Back to Basics

Not so relevant photo, just cute babies helping during a Pilates session!

Just had another massive realisation on my Pilates course today – many things I thought I knew about my body are verrrry different now in comparison to my pre and post-natal body. Whereas previously I would have considered myself having good bodily awareness, it took the Pilates instructors’ corrections today to tell me my body alignment has changed, my core is weaker and my proprioceptors have lost their compass as my ‘new’ body needs to be re-tuned.

It’s a fascinating concept, and possibly a great humbling  moment as I understand I now need to strip everything right back to basics and relearn correct postural alignment in different dynamic and static positions such as ‘quadruped’ (all fours) and even standing as my ribcage has slightly changed placement. Where before I may have entered into more advanced level fitness classes I’m being honest with myself, jumping off my horse from high and acknowledging there are deep core muscles that need re-training to get the same technique, and confidence, I had pre-pregnancy, before I attempt the more powerful advanced moves. I don’t see this as a backwards step. I actually see this as a valuable learning curve and in fact, a progression in my body as it enters a new phase of structure. I’m adapting to my new anatomical, physical and mental state.

I’m thinking like a lizard changes skin! I’m renewed and it’s a gift to me as I’m going to also be teaching beginners and may be able to recognise the point of view of others who may rarely workout and are not accustomed to physical activity, or indeed other athletes and dancers who are recovering themselves from pregnancy or injury. So back to the basics I go without regret but with vigour.

That said I’ve just bombed it up the long escalator to catch my train, got to the top without stopping and still managed to  engage my core and zip up my pelvic floor as I went… not entirely lost it. 😉

I heard a really relevant joke today:

– How many dancers does it take to screw in a lightbulb?

– One to screw in the bulb and the rest to say they could have done it better.

…for now I’m the one reading the instructions for how to screw in the bulb.


Dancing Mama – Don’t Lose ‘Me’

Birthday Surprise – where we met…

This time last week I was on a dance floor. Sitting here on my sofa thinking about it, it’s not that crazy because that’s what people do.  That’s what I do…albeit I only had 1.5 hours to sweat it out before I had to pick up Baby-O from the babysitter, and the last real ‘Dancefloor Time’ I had was probably 9 months ago before baby arrived, but I suddenly had a realisation.  There is a danger I am becoming more ‘Mum’ than ‘Me’.  I’m losing Me!

Through no fault of my own other than natural circumstance I’m in the danger zone of letting go of the things that used to really matter to me.  I used to thrive for the moment when I would arrive at a club, take my coat off, say my hellos to the friends comprising of 80% or so of the room’s population, before starting to find that hedonistic state on the floor.  The music takes over my body, puts a big smile on my face, and before I know it I’ve sweated gallons for a good four or five hours, and not had a second thought of feeling tired or too hot. This is where I grow as a dancer, where I connect my body with my passion for music, importantly where I found my partner, and if it weren’t for this combination I may not have met Baby-O. That for me replaces any 5 mile run or boring workout at the gym by far. For that moment on the floor last Sunday, dancing with my partner, it reminded me of the carefree beings we were before Baby.

The sound system of this noisy club however is no environment for a young baby’s ears. I’d been meaning for months to make a concerted effort to prepare Baby-O for being looked after by someone other than me and her Dad so I could get back to the club.  I thought I’d not given her time to learn to fall asleep on her own with out me feeding her to sleep for example, so she can be looked after without her babysitter experiencing prolonged crying when she gets tired and doesn’t know how to comfort herself. I thought I should be leaving her for increasing periods of time so she would gradually get used to our absence. Finding the first moment to need to ask someone to look after baby for whatever reason – be it work or leisure – hadn’t been so important. We’d not had a strong external pressure, e.g. returning to work, to force us to practise.  As a result I’d not left her for more than the occasional hour or two. So last Sunday I finally trialled leaving her with my cousin.

My ‘Schoolmum’ error of forgetting the expressed milk was my first major fail, but we live and learn. I won’t forget it next time. My expert cousin (a nursery nurse/health visitor) put me at ease, took baby from my hands with a bit of Sunday roast to fulfil her in other ways and sent me on my way. I’ve then this weekend left Baby with my mum for 2 whole days whilst I’ve been on a Pilates Instructor course, and by all accounts it seems Baby-O didn’t miss me.  She had her expressed milk and her solid foods, she fell asleep without feeding from me, and that’s it. Pressure off!  Seems there wasn’t really much to worry about. Ok we’re very blessed with a lovely ‘low maintenance’ baby, but now I know we can comfortably leave Baby with our trusted babysitters, I can reinstate my identity as a person not just as a parent. I can get back to being ME!

I can confidently start getting the qualities back that made me who I was, or doing the things I loved before Baby, whilst still being Mum. My mental health and wellbeing is important too.  I’m going to be a little selfish, take a break from being mummy more often and make more time just for me or for me and my other half to re-kindle who we were pre-Baby-O.

Are we (Hu)Mum, or are we Dancer?  I’m both. 😉

Here’s a clip of me the last time on the dance floor at month 8 of my pregnancy, before Baby-O made her appearance!

 


Dancing Mama – Pilates Balls & Posture

Bouncing for Victory!

The best purchase by far was a pilates ball…not originally intended for pilates or my post-natal fitness routine – I bought this as I was planning a home birth, and all sorts of bouncing and hip rotations on the ball are supposed to induce birth.  Not for me – sitting on the ball during labour just didn’t have the desired effect…but that’s another story.  However, post birth and we discover that aforementioned bouncing on ball whilst holding baby not only gives a mini work out, but also helps to send Baby-O to sleep!

During my pregnancy I really worked on my posture. When I slouched everything squished inside too much and I got indigestion easier and couldn’t breath so well…I thought that by sitting without too much support at my desk at work or in the evening at. home etc. would stand me in good stead post pregnancy.  Not to be as my back muscles felt weaker.  I assume due to everything starting to shift back into place.  I also now really notice that following long periods of breastfeeding, and sleeping whilst feeding for long periods of time (I just can’t stay awake!), the top of the lumbar region of my back is really struggling and I’ve now started physio for it.

I was trying to use the ball on a daily basis to start strengthening my back again and now trying to be more mindful when I’m feeding – e.g. not slumping back into the sofa, or slouching down or over towards baby.  I’m trying to focus on drawing my shoulder blades down my back as much as possible and getting myself comfy before feeding. I’ve noticed this is hardest when LO is in a screaming fit and I’m trying to get boob to mouth as quickly as possible before she completely melts down. As I got into month two I took the (rare) moments of screaming in my stride and put myself a little bit before her needs to make sure I’m properly set up before feeding.  Besides what’s two extra minutes when I’ve got to look after my health to get stronger again for her?

My little pilates ball workout routine goes like this (with rough estimates of repetition, and trying to achieve daily):
  • 25 bounces, squeezing up pelvic floor and buttocks as I go
  • 25 hip swings side to side – I think pendulum, squeezing either side of the body at the waist as I contract to tone my waistline, and a little bounce through centre, working the legs a little too.
  • 25 pelvic isolations forward and back – as I tilt my pelvis forward squeezing buttocks, and working lower back muscles as I tilt backwards
  • 12 smooth pelvic circles round the clock each way without bouncing, and then with a gentle bounce at 12, 3, 6 and 9 o’clock pelvic tilts
  • 25 standing ‘preparations’ – these are similar to the action of the initial moment of standing from a seated position.  With momentum a bounce rocking backwards on the ball and then a bounce rocking forward and pushing up as if about to stand. I have a rhythm playing out in my head bounce, back, bounce forward with these 3 variations:
Variation 1: At the point of standing I squeeze my butt and push the pelvis slightly forward
Variation 2: Focus on the thigh muscles helping me up.
Variation 3: each time I bounce up I switch to pushing more into right leg then left leg, so I’m kind of bouncing to either side.

I’ve actually found the last one helps when I’ve finished feeding the baby last thing at night, she has fallen asleep, and I need to do that ninja move of standing up from the sofa without changing the sleeping position of this light sleeper whatsoever to take her to her crib.  The unique talent of standing without the heave ho action, nor needing to push up with my hands. Yes.  I have got skillz.

I checked the correct ball size to suit my height and got an anti-burst ball – the knees should be lower than the hips when sitting on it. I also found an electric pump easier to blow the ball up – it came with the birthing pool pack(!) if you can get your hands on one.

Here’s a little video of the pilates ball at work (sorry it’s a bit dark – it’s the late night low light to help Baby-O to sleep!)…


Dancing Mama – Getting Back in the Game

2017 was a BIG year for me in many ways. I gave birth in June. I’ve had a baby (life-changing), and I’ve gone from having lots of endless energy pre-pregnancy to feeling like an 80 year old post pregnancy. Ok, so that’s nature, but here’s my reason for writing: I’m a dancer and dance teacher.

For someone so accustomed of jumping to life when I hear the beat, of throwing myself in the air and then directly flat out to the floor in a contemporary class without a thought, or to sweating it out through high octane jazz dance rehearsals, at 7 months post-natal, that still doesn’t feel so possible. I’ve decided to document my journey from physically wild ‘soloist’ to careful, conscientious vessel carrying a mini passenger, to now: the little one has disembarked, I’ve got her in tow and I am trying to get energy, motivation and routine back.

Where It Began

My first three months of pregnancy felt like a licence to slow down. Shouldn’t I be protecting my foetus from shock by ‘not over-doing it’? The advice from the midwife; if you’re used to a very physical fitness regime then continue until it doesn’t feel comfortable. Week 10, and it didn’t feel comfortable. So early on? Maaan! My effort in my usual high impact all over again body workout contemporary dance class felt half hearted as I became suddenly extremely aware of my core. It felt weak. Well not so much weak but again – like I needed to protect my centre from sudden movement or for example anything involving floor work, bending forward, plank or ‘cobra’ style action.

Christmas arrived…a sedantry stay with parents left me, although thoroughly chilled out, with cabin fever and guilt that I had done nothing for two weeks. Dragging my partner to Kew Gardens in an effort to walk off the Christmas pounds felt good, but nonetheless did not burn fat. They say the blood thickens during pregnancy and the need to keep circulation boosted is ever more important, so I was worried. My legs were restless and I was getting antsy.

So there I was. Jan 2017. 5 month countdown until baby arrives and it was going to get harder. I know; the cliche of new year, new me, new routine, New Years resolutions to try swimming regularly, blah-di-blah – obviously that didn’t last.  Baby-O arrived in June and time to myself was far from my grasp. It would just take some time and independence training for her to be looked after (for her and me!), so I could get to the swimming pool, a dance class, rehearsals or just go to a club dance event.

Me and Baby-O on our weekly walk

Me and Baby-O on our weekly walk

My Solution:

To start a walking ‘network’ to reintroduce my body back to fitness with baby by my side and, in the meantime, practise Baby-O independence, building up again to higher impact training!

I know I will be more motivated if I have a commitment to others, to help me stay focussed, I am going to create a forum over on The Love of Dance Facebook group, aimed at women like me, who are used to physical, powerful fitness regimes, who want to sustain as closely as possible their strength and healthy lifestyle during pregnancy, whilst protecting the growth and wellbeing of the delicate baby cargo, and then to try to recuperate once baby has arrived.

So what now?

In my experience as a dance teacher, alongside that of health and fitness experts, I want to investigate:

  • the most effective and safest fitness plan that can be practically maintained, with the understanding that this will need to adapt to a changing body;
  • different forms and methods of exercise in conjunction, of course, with a healthy diet and mind-set,
  • focussing also on mental and physical preparation for the birth;
  • and look at techniques to manage fitness time with and without baby by my side;
  • all working hand in hand with a holistic journey to a healthy pregnancy helping baby’s development,
  • and ultimately so I can get quickly back into shape post baby popping out!

About Me

I’m writing from the POV of a:

37 year old;

Previously full time office worker with no routine in addition to dance teaching;

I drive;

I have no routine that I can stick to (trust me, I’ve tried. I stick to anything I have a responsibility or incentive to stick to – e.g. Rehearsals for the incentive of chance of performance or where I have to answer to someone if I don’t turn up…or where I’ve paid for the course. Fickle right?!);

My aerobic training mostly used to happen at music events – mostly house music or jazz fusion events happening in the early weekend evenings. Most attendees go to these events to dance AND SWEAT IT OUT ON THE DANCEFLOOR, not to drink. Perfect for happy feel good vibes, getting a workout without really noticing, and doubly perfect if you’re preggers…but not so perfect for baby’s sensitive ears…so what’s next to get my workout fix?

 

Here we go!