FITNESS
for
MUMS
acpe.edu.au/academy
INTRODUCTION CONTENT 03 myths about exercising after child birth 04 OUR TIPS FOR GETTING BACK TO PRE-BABY WEIGHT 06 SUPERFOODS FOR SUPER MUMS 09 tips for staying motivated 10 FINDING TIME TO BALANCE FITNESS AND MOTHERHOOD 12 WHY EXERCISE IS IMPORTANT 14 STRENGTHENING YOUR PELVIC FLOOR 15 PROTEIN UP!
Congratulations! You’ve had a baby! After 9 months of pregnancy, and an array of bodily changes, many Mums are keen to get back to their normal workout routine and start regaining their pre-pregnancy bod. But how soon is too soon? And what’s the best way to get back into action? At ACPE Academy, we provide qualifications in personal training. We know how important it is for mums to be a fit and healthy. After all, children demand lots of your energy, and keeping your body in tip top shape is a great way to keep up to speed! Within our ‘Fitness for Mums’ e-Book, you’ll find advice on getting back to your pre-baby weight, super foods for super mums, myths about exercising after childbirth, strengthening your pelvic floor and much much more. We hope you enjoy reading our top tips for reclaiming your figure and improving your health and fitness.
MYTHS ABOUT EXERCISING AFTER CHILDBIRTH There’s nothing I can do to speed up my return to pre-pregnancy shape or better, after I have my baby There is PLENTY you can do! This includes making sure you are as active as possible and eating healthy pre, during and post-natal. By instilling healthy habits during the course of your pregnancy, you can easily slip back into these rituals once baby has arrived and you are medically cleared to start back exercising again.
The pregnancy belly will disappear after the baby is born I wish this were true! For some women it does disappear quickly, but those are the lucky ones whose genetics played a big role in not only their pregnancy but also in their postnatal months. Over time the swelling of the abdomen decreases and your body returns to a non-pregnancy state. Once the uterus is back to its normal size, the rest of the belly is essentially added weight gain, droopy skin and sagging muscles. A postnatal fitness program will zap that tummy back into shape.
My abs will never be flat again
Everyone can tighten their muscles back up. It takes work and know-how, but once you follow through the muscles will respond and get very close to their pre-pregnancy size. They might be even better!
Breastfeeding mums should not work out Totally false! All mums should work out unless the doctor gives a good reason not to. Moderate physical activity is recommended for everyone. If you’re breastfeeding, make sure you are eating enough calories and drinking enough fluid to support milk production. You should also pay close attention to alignment and form and should seek a professional’s help (e.g. chiropractor) to make sure you are on the right track. Make sure you’re stretching out the chest muscles and strengthening the muscles of the upper back. This will help regain posture, keeping those shoulders back and chin lifted. Proper support is critical, so make sure you are fitted for a sports bra.
Your feet change only during pregnancy but not after A woman’s foot changes during pregnancy and can change even more afterwards. Have your feet re-measured every six months after pregnancy for 18 months. Proper footing will help you avoid heel pain and calf discomfort. Whenever you get your child’s foot measured, get yours measured too!
It is not possible to like your body after pregnancy Everything you do prior to pregnancy, during pregnancy and post-pregnancy has an effect on how you feel about your body now. You can learn to love it! When
you treat it right through diet and exercise it will love you back and the results will be amazing.
Chasing after kids and housework are workout enough If only it were true. Housework and keeping up with the little ones will not protect your bone mass or make your heart and lungs stronger. It may help burn some extra calories, but the truth is we must exercise regularly to earn a healthy strong body. Consistent workouts – including both strength training and cardiovascular efforts – will help you feel better every day whilst performing all those motherly duties!
I just ran, I can’t breastfeed my baby!
Rest assured mums, your breast milk is not typically altered by your exercise. Research shows that regular, sustained exercise does not impair the quality or quantity of breast milk. If your exercise is intense enough to result in lactic acid accumulation in the muscles, the baby may notice a little sour taste, but no harm. Any lactic acid that might accumulate in the milk would go away after 30-60 min of exercise. The best tip is to feed your baby just before exercise if possible. That way your chest is less heavy (bonus!) and you will be less inclined to have to feed your baby immediately after exercise, but if you do need to…..it’s okay! * ACPE Academy recommends consulting your doctor or registered dietician about the appropriate diet and exercise plan for your body post baby.
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OUR TIPS FOR GETTING BACK TO PRE-BABY WEIGHT Watching our fave celebs ease back into their pre-baby jeans practically as soon as they leave the delivery room is enough to make any new mum feel anxious when those post baby kilo’s aren’t moving. However, it’s important to remember that losing weight the quick and easy way isn’t always the healthy way. And as a new mum, you’ll want to ensure your body is as healthy as it can be. Our advice is to be patient with the weight loss, do as much as you can and just try to be consistent. Remember, by losing the weight slowly you are more likely to keep it off. We all know crash diets don’t work…you lose the weight and then put it all back on plus more. Slowly introduce changes to your diet and exercise regime. By doing things slowly you are more likely to see results as these changes become habit and eventually part of your lifestyle.
Get some balance Forget fad diets…we’re going back to basics. A good diet is all about balance and as a busy mum you need to ensure your body is getting the nutrition it needs.
Since you’ll be spending a lot of time around the house, having healthy options available will be the answer. Plan your meals, as it can be easy to forget to eat! We recommend stacking the pantry and fridge with good,
healthy, nutritious foods such as: • Fruits • Vegetables • Wholegrains • Lean meat, fish and poultry • Calcium rich dairy products [04]
Eating 6-8 small meals a day will keep your metabolism moving and will keep those hunger pains at bay. Our bodies are not designed to have 3 big meals a day. We need to eat smaller meals every 2-3 hours. By going long periods without food we starve ourself and the next time we eat our body stores the energy away as a reserve, a lot of the time as fat. Also, don’t scoff your meals. Your stomach takes time to tell your brain that you are full. So if you feel like dessert…wait at least 20 minutes after you finish dinner. By this time, your brain and stomach have had a chat and will tell you whether you are indeed still hungry. There are lots of great Superfoods that can be added to your diet too. Read about these in the next article. Remember, we are aiming for slow consistent weight loss.
Don’t be too obsessed with what you eat, and a little treat now and then won’t hurt!
Motherhood’ for our tips on incorporating exercise into your schedule.
Water
Sleep
Drink plenty of water. Water is important for the body to function optimally; it will keep you hydrated throughout the day and will help you curb your hunger, so you won’t need to eat as much. Try having a glass when you wake up, a glass before each meal (main meals and snacks), a glass before and after exercise and a glass before bed….that should cover your daily intake requirements
We know you just said ‘yeah right!’. Yes, we know, finding time to sleep with a new baby can be difficult. However, studies show that when we are stressed and exhausted, we are less likely to lose weight. You’ll know yourself, when fatigue sets in, it’s much easier to grab some takeout and sit on the couch then it is to prepare a nutritious meal and get outside for a walk. So a well-rested mum is more likely to get to her goal weight quicker. If you can, try to sleep when baby sleeps. Catch a few sneaky naps during the day and catch as many forty winks during the eve as bub will allow.
Keep moving With next to no sleep, exercise can be the last thing you feel like doing with a new baby. However, when we say keep moving, we don’t mean head to the gym for a 2hr session. Just try and do as much as you can. Read our article ‘Finding Time to Balance Fitness and
* ACPE Academy recommends consulting your doctor before starting any diet or exercise regime as a new mother. The effects of birth differ and so does recovery
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SUPERFOODS FOR super MUMS Superfoods are a real buzz word at the moment. But what does being a superfood mean? Well, to put it simply, it means they are foods that are great for you! They are packed with vitamins, minerals, antioxidants, essential fatty acids and lots of goodness.
FOR MUMS WHO ARE BREASTFEEDING…. Consuming a diet rich in nutrients is extremely important when you are breastfeeding, to ensure your breast milk is packed full of the nutrients your baby needs. Your body will be depleting much of your own stores of nutrients, so you will need to ensure you are topping those stores up again by including nutrient rich foods in your diet. Kidspot have recommended some superfoods that will do just that…let’s check them out!
especially for breastfeeding mums. Calcium plays a very important part in your baby’s bone development and is one of the vital nutrients in your breast milk. If your diet is low in calcium it can be leached from your bones, putting you at risk of osteoporosis. Good news…there is lots of yummy and low fat sources of calcium to choose from – yoghurt, milk, cheese and other dairy products. They contain protein, Vitamin B and D and of course calcium. Try to include at least two serves of dairy each day as part of your diet.
Fish for thought!
Iron Women
We all know that fish oil is fabulous for us, and salmon has been shown to be one of the best breastfeeding foods outs there! It is loaded with DHA which is crucial for the development of your baby’s nervous system and brain. Breast Milk already contains DHA, but if mummy is eating it too…its levels within the breast milk increase. It is recommended that breastfeeding women eat 2-3 serves of fatty fish per week. Plus, salmon can also help your mood and lower your risk of depression.
Iron-rich foods like lean meat help boost energy…and you’ll need it! The extra protein and B12 is a must whilst breastfeeding and trying to keep up with your new bundle of joy.
Calci-yum…
Low fat dairy products are an important part of most diets, but
Bean there, done that Legumes are an important nonmeat source of protein and include things like beans (especially dark coloured beans like kidney and black beans), lentils, alfalfa, peas and almonds. Legumes are also very high in iron and fibre. Breastfeeding women should eat up to 7 serves a day of vegetables or legumes.
Just Juicy Vitamin C is very important post baby.… Sip on some orange juice as you go about your day or grab an orange for your snack on the go. Why not try calcium-fortified oranges for the extra nutrient benefit!
Egg-cellent start to the day Vitamin D plays an important role in keeping bones strong…both yours and your baby’s. Egg yolk is one of the few natural sources of Vitamin D and eggs are a great source of protein. Try scrambling a couple of eggs for breakfast or adding a hard-boiled egg to your lunchtime salad.
Cereal Slimmer Breakfast is the most important meal of the day. Boost your energy with a healthy whole-grain cereal for breakfast. Cereals also provide you with essential vitamins and minerals. Including cereals in your daily intake will help you meet your recommended dietary nutritional intake. For later in the day, brown rice is another great energy food…and it’s a wholegrain, so perfect if you’re watching your weight. It’s low GI, so energy will be released slowly over a long period of time. [06]
Let’s get leafy
Green leafy vegetables…think spinach, water cress, and broccoli. They’re packed with Vitamin A (which is needed in breast milk), Vitamin C and Iron and healthy antioxidants. Even better….they’re low in calories, so they make the perfect addition to your meal, and they will help boost your energy levels.
Don’t be diluted Keeping hydrated during breast milk production is very important. Make sure you drink lots of water throughout the day. Everyone’s requirements will be different, so just drink as much as you can. If you feel thirsty, it means you are already dehydrated so start sipping!
FOR MUMS ON THE GO.... As a mum you are constantly on the go. From the time you wake up, to the time you say goodnight you are running at full pace. Thankfully there are some great superfoods out there that will help keep your energy levels high.
Chia Chia Chia This super food is often referred to as ‘running food’. Yes please! It is rich in fibre, full of protein and a great source of Omega 3. Chia also provides the body with vitamins A, B, E and D and minerals such as calcium, copper, iron, magnesium, manganese, molybdenum, niacin, phosphorous, potassium, silicon, sodium, sulphur, thiamine and zinc….yep that’s why it’s a superfood!
A berry for your brain Blueberries are known as brain food, said to assist with keeping the brain healthy and strong and help boost memory. They are packed full of phytonutrients that are said to help the body cells communicate more efficiently, prevent cell mutation and prevent cancer. Scientists are still discovering the benefits of this tiny berry but it is recommended that 1 to 2 cups of blueberries should be consumed daily to obtain the full health benefits of this amazing fruit.
Go Green There’s a reason that Popeye ate lots of Spinach, it boosts energy and improves muscular strength!
Spinach is rich in iron, vitamin k and boasts phytonutrients that are both anti-inflammatory and help to prevent cancer. Try to include half a cup of spinach into your daily diet to give you that boost of energy. Broccoli is another great green veggie that has high levels of B vitamins, magnesium and iron which are all natural energy boosters too. It also has antioxidant and vitamin C to keep you strong and healthy.
Stress less with salmon Salmon is not just a superfood for breastfeeding, it’s a superfood for everyone. Salmon is part of the fatty fish group, and is known to [07]
reduce stress and depression. It’s loaded with vitamins from the B group, which helps reduce stress and release serotoin, known as the happy brain chemical. It’s high in magnesium and Omega 3 that also helps to control stress hormones. It’s recommended you eat 2-3 serves of fatty fish per week.
Forbidden Rice Black rice, often referred to as forbidden rice, has been used in China for centuries due to its great health properties. Scientists have now uncovered its nutritional goodness, which includes loads of fibre, vitamins B, E and minerals potassium and iron. It can help increase the rate of metabolism, maintain healthy skin and muscle tone, enhance immune and nervous system function, and promote cell growth and division. Its antioxidants will help fight cancer, heart disease and other diseases. It takes longer to cook then white rice but based on the benefits, we say it’s worth it!
Time for tea If you’re running on little sleep with too much to do, chances are you may be finding it hard to focus. Green tea has been shown to boost your mood and improve your outlook on life. This wonder tea is calorie free and loaded with antioxidants. It fights mental
tiredness, increases your focus and is another superfood on the anti-cancer list. It does contain caffeine, but less than its dear cousin coffee.
Not just for vampires As a full time carer, you can’t afford to get sick, but it’s often hard to keep the germs away, especially when the little ones come down with a bug. The good news is that the humble garlic can help keep this busy mum fit and well. It has been shown to have major health benefits including being an immune system booster. It’s a natural antibacterial that cleanses the body of germs from the inside. It is said to lower blood pressure, prevent blood clots and use its antioxidant properties to fight cancer, ageing and protect the liver. So although your partner might not thank your morning after breath…your body sure will!
I’m all oat!
They have been shown to lower cholesterol re-absorption, promote good digestive health and are a natural source of energy. Enjoy a bowl of oats for breakfast to properly prepare you for the busy day ahead.
Did you say chocolate? Yep…dark chocolate is on the superfood list! We don’t recommend eating a whole block but an ounce a day can have numerous health benefits. Firstly, it contains natural stimulants to boost your concentration and focus levels, secondly the magnesium relieves tiredness, depression and irritability, thirdly the antioxidant in cocoa relaxes your blood vessels and improves circulation, fourthly it contains a natural substance that makes you feel on top of the world….and lastly….did we mention its chocolate!! * ACPE Academy recommends consulting your doctor or registered dietician about the most appropriate diet for you, and the above foods are suggested as a guide only.
As mentioned earlier, our weight watching readers should be including wholegrains into their diet. As they are naturally found, they retain the natural vitamins and minerals that often get lost in refined grains. Oats are a great superfood, they contain fibre, protein, vitamins and minerals.
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Tips for staying MOTIVATED
Don’t expect immediate results. Even if you exercised during your pregnancy, you’re still not at the same fitness level that you were before pregnancy. And getting back to that level of fitness isn’t going to be an overnight success. Your body is not the same as it was before, and you’re dealing with some new challenges such as lack of sleep and possibly breastfeeding. Don’t be disheartened; the first few weeks - or even months - may be extremely difficult, both physically and mentally. But consistency is key - keep at it! After the first 4-6 weeks, your workouts will get easier and feel more “normal”, and you’ll start seeing more and more results.
Follow a schedule. Using a training schedule is a great way to make sure you
After being pregnant for 9 months, many mums are anxious to get back to their pre pregnancy workout routine, not just to lose that baby weight, but to gain more energy and have some much needed alone-time for themselves. Here are some tips to stay safe, comfortable, and motivated when reintroducing yourself to an exercise regime.
maintain your motivation and use a gradual approach to avoid injury and burnout. Even if you were working out before pregnancy, if you’ve taken a long break, you should start with a beginner schedule and ease back into it.
Remember the benefits of keeping fit.
As a new and busy mum, it’s natural to feel pulled in many directions and you may start to feel a little guilty about taking time to exercise. But it’s important to remember that you’re not only exercising for you and your health, but also for your family. Taking the time out of your day to workout gives you more energy, more patience and you’ll be less stressed! As your newborn grows up, being an active Mum is a great role model for your child as they learn about the importance of
exercise and a healthy lifestyle.
Join a fitness class for Mum and Baby.
What’s a better way to keep motivated than joining other new mums in the fight to get back your pre-pregnancy body! Joining a group means you get to meet other mums, keep fit and have fun at the same time! There are so many different classes open to new mums – circuit training, running, climbing, boxing, stroller classes, resistance training and so many more! Postnatal classes are not only a way to get fit, but a great way to bond with your child and not have to worry about child care. * ACPE Academy recommends consulting your doctorbefore beginning an exercise regime post baby.
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FINDING TIME TO BALANCE FITNESS AND MOTHERHOOD
So you’ve signed up for the new role of Full-time Mum …only this position requires you to be on your toes 24 hours a day. With your busy schedule, finding time for health and fitness can be extremely challenging, but here’s the catch :
Getting Fit = Healthier Mum = More energy to tackle the world! So, although it’s hard, it’s also really important to try and allocate some time to exercise. Here are our top tips for working fitness into that busy schedule of yours.
Mummy/Baby Workouts You can kill two birds with one stone by getting baby involved in your workouts. Here are some examples of how: 1. When performing squats, hold your baby. The extra weight will help with resistance training and you will get more out of the minutes you spend working out. You could also try holding your baby whilst walking about the house. Your baby’s safety and comfort is always most important, so only try this if you feel confident. If using a baby carrier, monitor how your body heat affects your baby. 2. Push ups just got fun and playful – have your baby lying on their mat facing up – hover over
them as you do push ups. At the end of each push up, add a kiss or a raspberry for play times! 3. By sitting on a park bench, or your lounge at home, you can sit your baby on your shin or on the top of your foot. Holding your babies hands, lift your leg straight up (from the bent position) to work the quads (front thigh muscle group). 4. We all know how much babies love being held up in the air, their cute little giggles and smiles as they look down on you! So why not turn it into an exercise? Stand up and hold you baby in your hands, using your shoulders lift up your baby into the air. Keep you abdominals tight to protect your lower back. Bring your baby back down (adding a little kiss if you
want – we know you won’t be able to resist!) and repeat!
Popping bub into the stroller and heading out for a walk is a great way to bond with your baby, catch some fresh air and burn some extra calories. 5. The weight of the pram and your baby is a great addition for uphill climbs and will get both legs and arms pumping. Once your baby is walking and running, chasing after them in your local park will definitely help you work up a sweat.
Bring your workout to your lounge room Purchase an exercise DVD and set up an exercise mat on the lounge room floor. [10]
Again, baby will love watching and taking in the sights and sounds. For toddlers, get something fun like Zumba or dance type exercises where they can get involved too. A Wii Fit exercise system can be a great addition to your lounge room gym also.
Baby Friendly Exercise Classes There are now many providers offering post baby classes that you can bring bubba along too. It’s a great opportunity to meet likeminded mums and get back into training with classes specifically designed for you and run by trained professionals. There are
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both indoor and outdoor classes and you can pick the class that best suits you, whether that be yoga, boxing, stroller fit or stretching to name a few.
Bootcamp for Mums If you are able to convince your partner to look after the baby for an hour or so, why not escape the house and get to a Bootcamp for Mums. Again, it’s another great way to meet fellow mums and you are more likely to stick to the class timetable with the support of the trainers and the mum support network.
Gyms that offer childcare Many gyms now offer childminding services and daytime exercise classes specifically for mums. It’s not only a great way to squeeze in time for fitness, but a great way to meet other mums and let your child make some new friends too. And there’s no need to feel anxious with baby still very accessible and close by. * ACPE Academy recommends consulting your doctor about the appropriate diet and exercise for pre, during and post pregnancy.
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WHY EXERCISE IS IMPORTANT Everyone says regular exercise is important, but what are the actual reasons we need to keep active, fit and healthy. Here are some of the main reasons and the specific benefits to women and busy mothers.
1. It helps you live longer Prevention is better than cure goes the saying. Regular, moderate exercise has been proven to extend a person’s life. Studies have shown just a mere 10-15mins a day can extend your life a year or more. 2.5 hours of moderate exercise per week, or 1.25 hours of vigorous exercise per week can extend your life expectancy by up to 4.5 years. Being around longer for your kids and grandkids should be motivation enough.
2. It reduces stress and anxiety What mother doesn’t feel the stress and anxiety in her life? Exercise reduces levels of the body’s stress hormones, such as adrenaline and cortisol and stimulates the production of endorphins, the body’s natural painkillers and mood elevators. Stress itself is linked to a number of health complications, so if a little cardio each day reduces the chance of stress, we say yes! In addition, cortisol increases the body’s ability to store fat. So when trying to lose weight, don’t stress!
3. It boosts energy Regular physical activity will improve your muscle strength and boost your endurance. By exercising, we deliver oxygen and nutrients to our tissues and
help our cardiovascular system work more efficiently. And when your heart and lungs work more efficiently, you have more energy to go about your daily chores.
and getting a good balance of aerobic exercise, weight training and stretching.
4. It enhances your brain
Well the results are in…and exercise can improve your sex life. Firstly, the nuts and bolts stuff… improved muscle tone can improve orgasms, since they depend on multiple muscle activity. Then there is the after-effects of exercise like happy endorphins and the release of sex hormones that make women feel more relaxed,
Regular exercise has advantageous effects on learning and can substantially improve memory. In preparation for old age, it can assist in maintaining mental abilities and prevention (and in some cases cure) of neurological diseases. Interestingly enough, different forms of exercise have been shown to be advantageous to the brain in different ways. So we suggest mixing up your workout
5. It improves your sex life
less stressed and to put it simply ‘more in the mood’. And finally, a better body will have you feeling more confident and more at ease in the bedroom.
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6. It promotes a good night sleep
Exercise has been called the key to a good night sleep. As a mum, chances are you’re not getting a lot of it, so when you do, you want to make sure you get the most from it! Non-exercisers have been found to be the sleepiest and are at highest risk of sleep apnea. Incorporating as little as a 10 minute walk into your day can help improve the quality of your sleep. You’ll be feeling more refreshed and ready to take on the day. Sleep is one of, if not, the most important factor of an exercise program. Whether you want to lose weight, get stronger, fitter, or faster. These changes in the body occur when your body is resting… and let’s face it you’re resting the most when you are sleeping. It is recommended you are getting at least 7 hours of sleep each night.
7. It combats health conditions and diseases Being active boosts your “good” cholesterol and decreases unhealthy triglycerides. This helps keeps your blood flowing smoothly, which decreases your risk of cardiovascular diseases. Regular physical activity can help you prevent and/or manage a wide range of health problems and concerns, including stroke, metabolic syndrome, type 2 diabetes, depression, heart disease, certain types of cancer, arthritis and falls.
8. It gives you confidence
It’s no secret that most women worry about their weight. When our weight is under control, we are confident and ready to take on the world! Exercise will help us not only to lose weight, but to tone
those bits we hate. Goodbye muffin top and hello skinny jeans!
9. It is an anti-ageing gift
We spend hundreds of dollars each year buying beauty products… and as we get older most of those are to prevent the signs of ageing. Well, guess what, exercise is one of the most important ways to slow the aging process. 30mins a day is recommended.
10. It helps your kids
As mums, we would do anything for our kids. So, here’s a little bit of motivation. Studies show that active healthy parents produce active healthy kids. Lead by example and show your children the benefits of eating well and exercising regularly.
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Strengthening Your Pelvic Floor
Firstly, what is your pelvic floor? It is a sling of muscles, ligaments and tissues that stretch from your pubic bone at the front of your body to the base of your spine at the back of your body. It is often compared to as a trampoline, as it can stretch when pressured with weight and bounce back up again. However, if it bears weight for a long period of time (as it does throughout a pregnancy) the muscles or tissues can become overstretched and weaken. There are three parts to the pelvic floor – the muscles that control your urine flow, the muscles that control your anal sphincter and the muscles that surround your vagina.
• needing to get to the toilet in a hurry or not making it there in time • constantly needing to go to the toilet • finding it difficult to empty your bladder or bowel • accidentally losing control of your bladder or bowel • accidentally passing wind • a prolapse - in women, this may be felt as a bulge in the vagina or a feeling of heaviness, discomfort, pulling, dragging or dropping • pain in your pelvic area, or • painful sexual intercourse
So how can you use exercise to strengthen your Pelvic Floor?
Problems that occur You must first direct attention to from a stretched pelvic these muscles. You can contract floor and relax these muscles whilst A weak pelvic floor can cause a number of problems (as many mums know!). These include: • accidentally leaking urine when you exercise, laugh, cough or sneeze
lying down, sitting down or standing up. Here are a few exercises you can perform at home and we recommend 6 – 8 sets of these per day.
• try and squeeze the muscles slowly and contract them for 5 – 10 seconds, release slowly and repeat 10 times • you can also perform quick, short and hard squeezes, again repeating 10 times • squeeze the muscles, then you can clear your throat of cough lightly (whilst keeping the muscles contracted), repeating 3 times
Remind yourself • sticking small coloured stickers around your home, or at work can give you cues to start contracting those pelvic floor muscles • set up a reminder on your phone at set times of the day • Use a pelvic floor smartphone app to remind you. * ACPE Academy recommends consulting your doctor about the appropriate diet and exercise for pre, during and post pregnancy.
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PROTEIN UP! According to nutritionist Zoe Bingley-Pullin author of Eat Taste Nourish, “All types of women, especially those trying to tone up, lose weight, who are breastfeeding, or too time-poor to eat a balanced diet, should incorporate protein powders into their diets.” A daily protein shake or two before/after exercise won’t give you muscles like Arnie Schwarzenegger – unless you train like him! Protein powder shakes assist with muscle recovery post-exercise, strengthen muscles so you can work out harder, and burn more fat whilst resting. Not only that, but they help you manage hunger between meals making you feel fuller for longer.
Protein powder vs protein high food Just like meat, poultry, fish and egg whites, protein shakes contain the amino acids that the body requires to build lean muscle tissue. Protein powders are a super convenient way to get much needed protein, much easier than eating six chicken breasts a day! They are also absorbed quicker and are easier on digestion then their solid food counterparts. However, protein shakes are still supplements and shouldn’t replace the role of protein rich food in your diet; they should instead be a healthy addition.
What springs to mind when you hear the words ‘protein powder’? That scary looking boofhead who’s always pumping iron at your gym? Protein powders have long been associated with mega muscle men – a stigma that we need to forget. We recommend that half of your daily protein should come from protein rich food and the other half from protein shakes (say 2-3 shakes per day). Here’s an example day: • breakfast - Food • mid-morning meal- Shake • lunch - Food • mid-afternoon - Food • dinner - Food • supper (before bed) – Food • pre/post workout – Shake
choosing A PROTEIN SHAKE If you’re daunted by the number of protein powders on the market, here’s how to choose. To lose weight, go for powders with the most protein (at least 80g per 100g) and least carbs (especially from sugars).For something substantial to eat after training, try one with more carbs (at least 12g per 100g) as they help you recover. If you’re after a meal replacement, opt for those with higher protein and fat, as these fill you up for longer, making you less likely to overeat. Protein powders can be used for more than just shakes though, how about: • sprinkling protein powder on your morning porridge • mix protein powder with egg whites, oatmeal and some sweetener…and cook it like a pancake • mix chocolate or vanilla
protein powder with some fat-free cream cheese…hello cheesecake flavour! Serve on a whole-wheat cracker if you want the biscuit base. • combine flavourless powder with your scrambled eggs or mashed potato. • add some flavour to your fat-free yoghurt with a teaspoon of protein. • curb hunger and sweet cravings with a protein snack. Think protein balls, cakes, muffins, cookies… yep there are lots of healthy recipes out there. Jump online and check out the great range of free protein recipes available. Below is the recommended dietary intake of protein for women to maintain health. These guidelines are set by The Australian Government National Health and Medical Research Council. However, if you are looking to increase muscle mass or lose weight, you will benefit from consuming more protein than the recommended daily intake. Age
RDI
Women
19-30 yr
46 g/day (0.75 g/kg)
31-50 yr
46 g/day (0.75 g/kg)
51-70 yr
46 g/day (0.75 g/kg)
> 70 yr
57 g/day (0.94 g/kg)
* ACPE Academy recommends consulting your doctor or registered dietician about the most appropriate diet for you, and the above foods are suggested as a guide only.
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student testimonial “Working as a Personal Trainer is definitely what I love and I could not ask for a better career...it is rewarding in so many ways. Loving life!”
SVETLANA DIGINA Course Studied: Certificate III and IV in Fitness
Why did you choose ACPE Academy? I did my research and was happy with the cost and the facilities.
What did you like best about ACPE Academy? The teachers were great and they made it fun.
What is your current role? I started my own business ‘Work It Health & Fitness’ and I am currently working as a sole trader as well as working at Vision Personal Training.
How would you say ACPE Academy has helped your career? They have provided the knowledge and education, as well as great teachers that I am still in touch with.
Would you recommend ACPE Academy to others? Absolutely! My experience with ACPE Academy was great!
Describe for us a typical day in your life now, as a Personal Trainer The early mornings! But that is expected as a Personal Trainer and I choose to start work early. I’m working at Vision PT Lane Cove from 5:30am until about lunch-time, Monday to Friday. After lunch I have my own clients that are outside of Vision. I am also in the process of starting my own boot camps. I love what I do, my only regret is that I didn’t do the course earlier!
Any other comments? Working as a PT is definitely what I love and I could not ask for a better career…it is rewarding in so many ways!! Loving life!!
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Contact ACPE Academy Registered Office and Address 1 Figtree Drive Sydney Olympic Park NSW 2127 Phone: 02 9739 3333 Facsimile: 02 9764 4144 Email: academy@acpe.edu.au
acpe.edu.au/academy
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