Fit4bub | Sport & fitness instruction

Fit4bub

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24.01.2022 MUMS + BUBS Starting the year off with a Fit4bub mums and bubs get together. We did miss Jaimee, Georgie, Fi, Ana, Fiona and Charmaine who were unable to attend and Charlotte was a little late for the photo Thank you to all my wonderful clients who I absolutely love and their bubs and am so thankful they have become a part of our Fit4bub family. Cheers to 2019 #preandpostnataltrainer #personaltraining #fit4bub #clientsarefamily #mumsandbubs #newyearcatchup #balmoral

24.01.2022 The gold standard for pelvic floor muscle evaluation is to do an internal exam..... A skilled pelvic floor Physio can provide some insight and cueing about your pelvic floor by visualising externally Love holidays to get stuck into hours of uninterrupted learning and professional development Learning all about Pelvic Organ Prolapse (POP) by POP UP: An Uplifting Guide #pelvicorganprolapse #neverstoplearning #postnatalfitness #postpartumtraining #prolapse #pelvicfloor #preandpostnataltrainer

23.01.2022 Wow - amazing video of a C-section. Its MAJOR surgery and every woman NEEDS to go through a rehab process so establish a reconnection to these muscles

22.01.2022 https://instagram.com/p/CFdnvPkjuUi/

21.01.2022 Getting it done Fi working on her single side loaded lunges and anti-rotation press exercises. Loaded Unilateral exercises are great for expecting mums ONLY if they are pain free. Some women experience pain in their pubis joint when performing unilateral exercises so these would absolutely be avoided. #personaltraining #preandpostnataltrainer #activepregnancy #moving #mumlife #lifeofamum #afitmumisahappymum

21.01.2022 Omg Im sharing this because Im so impressed with how it came together Many a time Ill try out new recipes only to find they were not a recipe Ill be repeating again! But this... absolutely Its dinner for one tonight but I havent cooked just for 1 because now I have lunch for tomorrow and could stretch the salad for dinner tomorrow night with some grilled haloumi added #dinner #mealprep #leftovers #chickendrumsticks #greens #salad #quickandeasy

21.01.2022 Wednesday morning workout Sydney Psychology Centre #postnatalfitness #postnatalexercise #postnatalcore #pelvicfloorsafe #outdoorpt #personaltraining #rolemodel #afitmumisahappymum

21.01.2022 31 weeks strong

20.01.2022 Berry-licious One from our Fit4bub nutrition booklet. Frozen berries... @cocoquench coconut milk Almond butter Great Lakes gelatin Honey #straightfromtheblender #smoothies #postworkoutfuel #quickandeasy #perfectanytimeofday See more

20.01.2022 Practice makes perfect Fi here is working on her diaphragm breaths and pelvic floor/ TvA contraction. (A close and lift UP of your pelvic floor muscles like an elevator going UP inside you) We educate our clients on their core unit and how to activate and train their core during pregnancy. #pelvicfloor #pelvicfloorandcore #diaphragmaticbreathing #pregnancytraining #coretraining #activepregnancy #afitmumisahappymum

18.01.2022 This stuff makes me SUpER excited Michelle nailing her pelvic floor and TvA connections whilst doing DB front raise. Check out her belly and connection with her breath. Bursting with happiness. Pregnancy can mean the abdominal muscles and the mind to muscle connection has gone into amnesia so we need to re-train them. It all starts with the breath and pelvic floor connection. #postnatalexercise #connecttothecore #breath #mindtomuscleconnection #postnatalfitness #coreconnection #postpartum

17.01.2022 Lie down and look up Laying down post-partum is a wonderful position for healing your core. Its a great place and position to rest, connect to your breath and pelvic floor, stretch, take some deep breaths and time out. What this space for some healing stretches and exercises to do on your back. #postpartum #onyourback #pelvicfloorsafe #postpartumhealing #timeout #mumlife #connecttoyourbreath

17.01.2022 Thats right... pregnant mummas reap so many benefits staying active through their pregnancy. Check it out

17.01.2022 The newest addition to the fit4bub family - Fis second baby girl, Sienna.

17.01.2022 M U M S- how many times a day would bend over to pick up your kid, pick up their toys, unload the dishwasher, clean up the house Bending to standing is a pattern every mum ABSOLUTELY does.... all day long! So lets train that pattern so you are strong and moving safely in a highly repetitive movement. @jaimee_rogers @georgiemilne_ smashing out sessions today #postnataltraining #postnatal #strengthtraining #mumlife #lifeofamum #bendtostand #weighttraining #personaltraining #wecometoyou #preandpostnatalfitness #afitmumisahappymum

15.01.2022 To the mummas out there who bottle feed their babies - its 100% A-OK. So much of this article resonated with me that I feel the need to share it. The PRESSURE on new mums to be able to breast feed is huge and it adds to the already emotional and physically challenging time you are going through. Know that no matter the reason your baby is bottle fed, its best that he/she is being FED and GROWING which far out ways a baby that is losing weight. I have been there and it is STRESSFUL. I have never forgotten the saying from the paediatrian breast is best but food is better https://www.google.com//n/f4675a281afc009d4bbb6d8608f1f451

14.01.2022 SPRING Mummas - getting out for walks does wonders for your fitness and mental health. Walking is a great low impact cardio option. If you are pushing a pram, find some hills or pop your bub in a carrier and find yourself some stairs. These stairs at #Balmoral seriously get your heart rate UP. Stairs are great for interval efforts, improving your cardio fitness and safe for anyone managing their #pelvicfloor or #diastasisrecti / #abdominalseparation #nature #outdoors #outdoorfitness #pelvicfloorsafe #cardiofitness #postpartumexercise #movement #afitmumisahappymum

12.01.2022 T E S T I M O N I A L T I M E ! How cute is this kid Baby Andre is soon to be turning the big 1 We have had the lovely pleasure of training mumma Tracy through her pregnancy with Andre and continue into her post partum phase. A fit and active mumma, she did a great job at scaling back her workouts during her pregnancy And has taken her time to regain her fitness and strength / core and pelvic floor. ... Thank you for your lovely testimonial #testimonial #postpartumfitness #postnatalexercise #pregnancytraining #activepregnancy #activemum #personaltraining #afitmumisahappymum #pelvicfloorsafe See more

12.01.2022 If youve had a baby and unsure of your first step in returning to exercise, this is it.... seeing a womens Physio ideally who specialises is pelvic floor health.

12.01.2022 Mummy moves.... our most recent blog. Filled with loads of information and images on how to perform daily mumma moves of carrying, holding and picking up your bub. Check it out.... http://fit4bub.com.au/mummy-moves/

12.01.2022 Todays workout DB deadlift Deadball 180 slams DB alternating reverse lunges 50 sec per exercise 15 sec rest 3 rounds

11.01.2022 Killer session for this mumma DEADLIFTS ASSAULT BIKE FARMERS STAIR WALKS ... Mums bend over all day long AND carry stuff all the time - Baby and groceries Baby and other kid Baby and beach bag Baby whilst pushing the pram ... the list can go on! So its important that we train these patterns. Train her how she needs to move. Top job @georgiemilne_ #pregnancy #exercise #pelvicfloor #pelvicfloorandcore #pregnancytraining #pregnancyexercise #trainherhowsheneedstomove #activepregnancy #lifeofamum #personaltraining #functionalmovement #afitmumisahappymum

10.01.2022 YES loving this post by @soulsisterhealth - the relax and letting go of your pelvic floor muscles is JUST as important as the lift up. And for some, like the below, the relax is even MORE important. #Repost @soulsisterhealth (@get_repost) KEGELS arent for everyone...thanks for the reminder @drjenniferteasdale How often during pregnancy and post birth are we told to do our pelvic floor exercises? We hear about, read about it, our Dr often recommends it, and so w...e squeeze and hold that bad boy in fear of something falling out... But what if we told you that your daily dose of kegels may not be the answer? Do you experience any of the following? Pain with sex? Trouble emptying your bladder? Pain in the pelvis, vagina, rectum or lower abdomen? Perhaps you simply cant feel the difference between switching your pelvic floor on or off? These symptoms can be signs of a hypertonic or overactive pelvic floor. Where the muscles are in a permanent state of switched on, i.e never properly relaxed Adding strength work to muscles in this state aint good and you can end up exacerbating any/all of the above symptoms and potentially creating some nasty long term issues Buttttt enough doom and gloom there is plenty you can do mumma, so start by getting to know your pelvic floor and where its at? Seek advice from a Womens Health physio (or similar) and if you are experiencing any of those symptoms, then perhaps cool it on the kegels until you know more? You gotta find that balance and train that pelvic floor properly Want to work with trainers that know all about this stuff and more? Then jump on to our online schedule now @soulsisterhealth and plan your 2019 fitness calendar with us #pelvicfloorhealth #pelvichealth #hypertonicpelvicfloor #overractivepelvicfloor #pregnancy #postpartumhealth See more

10.01.2022 This is how today went... reading books to the adorable Andre in between coaching his mumma through her exercises ! #teamwork #personaltraining #postpartumexercise #wecometoyou #afitmumisahappymum #personaltrainingathome #gettingitdone #multitasking @tracy_webber

10.01.2022 #repost CUB Comfortable Upright Birth on upright birth positions which can help make labour and delivery of the baby shorter and easier.

10.01.2022 BUNS BUNS BUNS All about getting that butt firing today Home based sessions means mumma can get a workout done ( interruption free... most of the time ) whilst little Andre is sleeping. #personaltraining #postnatalexercise #glutes #postnatalmovement #mumandbubs #afitmumisahappymum #whilebabyissleeping #makingitwork #homebasedexercise #wecometoyou

08.01.2022 Repost @physiocise A M E N to strength training Mums - if you want to get tone and shape to your body, youve gotta lift load. New mums have elevated stress hormone due to sleep disruption, managing a new routine with a baby and its needs. Going out and pushing yourself on predominantly cardio activities such as long runs, cycle classes and HIIT sessions further elevates your stress hormone. High stress hormone equals fat storage in the body. And can he highly energ...y depleating. Im not saying these activities arent beneficial, they do have their place. However what I am saying is to be wise with your exercise choices and 100% ensure you are doing some form of strength training at least twice per week #strengthtraining #muscle #postnatalexercise #resistancetraining #movingload #afitmumisahappymum #Repost @physiocise (@get_repost) M U S C L E Stronger legs mean happier bodies. Our muscles make up 40% of our total body weight. But after 50yrs old, we lose 1-2% per year of lean muscle mass. What strength have you done this week to stop this? #physiocise #strongbones #backpain #rebootyourcore See more

07.01.2022 Can you see her bump Mumma Fi with baby #2 on the way getting it done before a rewarding swim to cool off Todays focus was on single side loaded movements. Life as a mum often means you have load / weight on one side of your body (holding a baby ) so its important to train that way. Killer job @agostinofiona #preandpostnataltrainer #activepregnancy #trainherhowsheneedstomove #fitmum #mumlife #pregnancy #pregnantsafeworkout #personaltrainer #balmoral

05.01.2022 Every incidence of this will look different, but it's always easy to see! Keep watching! #Repost @strongmamas_aus We talk about avoiding coning/do...ming during pregnancy and post-natal exercise ALOT and many of you asked what exactly it is - so this is a great pic of what it looks like. . This indicates a lack of widespread intra-abdominal pressure - basically meaning the exercise or movement or breathing pattern is not appropriate and causing a strain on either the abdominal wall or pelvic floor which can cause issues such as excessive abdominal separation and pelvic floor dysfunction. . . During pregnancy exercise and post-natally you want to always observe for this coning/doming during exercise!

04.01.2022 Blog post on post-partum stretching and breathing. Perfect exercises to do on this rainy Sunday afternoon ;) http://fit4bub.com.au/post-partum-stretch-connect-and-brea/

04.01.2022 This video is AWESOME Fit For Birth https://vimeo.com/user79235730/review/289526935/d94a8c6ea1

03.01.2022 Ive just had a baby... now what do I do? Latest blog post is UP! If you are a new mum- this read is for YOU http://fit4bub.com.au/ive-just-had-a-baby-what-do-i-do-now/

03.01.2022 Check out this great video demonstration showing ALL the layers of muscle connective tissue and parts of your anatomy that are cut during a C-section https://m.youtube.com/watch?v=jKIfIxdpy5w

02.01.2022 R E L A X A T I O N Do you know if you have a hypertonic pelvic floor? Imagine carrying your grocery bag around with your elbow bent at 90 degrees all day .... do you think your bicep muscle would be very strong by the end of the day?! Imagine this is what your pelvic floor is like... on all the time. Some women find it hard to RELaX and let go of their pelvic floor muscles and may be hypertonic. (PF muscles on all the time)... This actually means that your pelvic floor muscles may not be that strong as the range they have to contract is shortened. This is due to those muscles always being partially contracted. So when we ask them to do a PF lift, they can only lift a small range. These women need to focus on RELAXING their PF muscles. Fantastic positions to go this are - lying on your back with your feet elevated and child pose position. Want to know if you may have a hypertonic pelvic floor? Go and see a womens Physio who will do an internal assessment. Tips for women with a hypertonic PF * get yourself into one of these positions and focus on breathing into your RIBS, BELLY and PF . Imagine there is a balloon is your belly and as you breath in, you are filling the ribs, belly, hips and PF with that air. Expanding on the inhale and softening on the exhale. ** NO PF contraction *Try spend 5 minutes each day doing this exercise #pelvicfloorexercises #postpartumexercise #postnatalhealth #womenshealthphysio #relaxation #postpartummovement #connecttoyourbreath

01.01.2022 Todays workout 10 x weighted dumbbell steps up L/R 10 x dumbbell squat and press 10 x single arm dumbbell row L/R Repeat 15min ... #outdoortraining #exercise #mumlife #postnatalexercise #getitdone #postpartumfitness #strengthtraining #moveload #7monthspostpartum

01.01.2022 TESTIMONIAL TUESDAY !! Thank you Michelle @nowahallgirl for your lovely testimonial. Absolutely loved seeing you each week and was a pleasure guiding you through your pregnancy and early post natal period. Motherhood suits you and little Ollie is super cute growing up too quick! #testimonial #preandpostnataltrainer #preandpostnatalfitness #afitmumisahappymum #postpartum #mumlife #activepregnancy #rolemodel #exercisingthroughpregnancy #mumandbub

01.01.2022 5 minutes to connect to the breath. Inhale relax pelvic floor exhale connect to pelvic floor and transverse abdominals.