My final Nutrition Day 5 offers a combination of fitness and nutrition tips from health and fitness expert Iona Layland of Train heal Breathe.Here’s her 5 tips for getting back into shape after pregnancy:1) Corework: pregnancy and child birth is a MASSIVE upheaval to your core. Gentle, calm and controlled exercises to rebuild from the inside. This is exactly what Alison has done with Pilates.Too much intense exercise too soon (all depends on your pre pregnancy history) could cause distress to the system. My philosophy is “Little by Little” https://ionapt.wordpress.com/2014/12/23/little-by-little-advice-on-how-to-start-out-training/
My motto to achieving progress is ‘little by little’ ; faith in action no matter how small it is. However unfit you feel, you can make progress. Dream BIG but don’t let …2) Whole Foods: include lots of whole foods and minimise any processed foods. Smoothies are great for time efficiency! You can add oats, hemp, flax, chia, frozen fruits for vitamins and minerals and natural sources of protein.3) Protein: this is one of the most essential building blocks of the human body, whether you are weight training or repairing the body after a baby. Generally aim to have in grams of protein your bodyweight in kilo: e.g. 80kg person = 80g of protein.This amount goes up depending on how much training you’ve done. Here’s my blog on protein that goes into more detail.4) food diary: write down everything you eat in a day or even better put it in an app; there are so many out there now! You can see exactly what’s happening, how many grams of macros you’re consuming: protein, carbs and fat.In order to be leaner you need to get a minimum of around 20% of your calories from protein. Here’s my food diary blog that explains more https://ionapt.wordpress.com/2016/03/17/food-diary-what-do-you-need-to-eat/
5) Strength training: once you’re feeling stronger inside from the corework (take as long as you need) start to work on strength. It’s essential for women to be doing at least strength training at least two or more days a week working all major muscle groups. See more here: https://www.nhs.uk/Livewell/fitness/Pages/physical-activity-guidelines-for-adults.aspxAs for cardio only gentle movement at first; Alison’s group walks in the countryside and woods are perfect! Try not to to do high intensity until you’ve done several months of core, strength training and gentle cardio.Good luck guys! I have lots of clients with babies and young kids and it’s always a far greater challenge to fit in exercise but just a little everyday goes a loooooong way.And if you’re based in East London, Olympic Park Stratford (and Hackney Wick) and would like to try out personal training feel free to get in touch.
I love days when I look in my fridge and it’s so uninspiring that I’m considering ordering takeout. But then I remember the goodies I have in my freezer. As long as I can motivate myself and find time to prepare vegetables in advance or buy them ready prepared from the freezer department, I can quite often be creative enough to cobble together lunch or dinner from the contents of my freezer.
Preparing baby food in advance or cooking in bulk and freezing means I can easily grab something for her dinner and cook it quickly. So when she’s grizzly and hungry food can be in front of her in a matter of moments. I’ve been told about using ice cube trays to store mashed vegetables. As baby gets older she has more ‘cubes’ of food per portion but it really helps to manage her mealtimes without chunky tubs, when freezer space is at a premium.
As long as I have some good staples in the freezer I can also get something nutritious and satisfying for my lunch too. My favourite is a Asian inspired with some miso soup paste vegetables and noodles the song keep me going at lunch time and again doesn’t require much preparation.
My meal here was thrown together in moments, and with the claims that frozen foods retain their nutrition when packed from source, hopefully I’m optimising our vitamin intake as I go.