Gennafit | Sport & fitness instruction

Gennafit

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25.01.2022 TB to 36 weeks pregnant A lot of women get criticise for exercising when pregnant when in truth if you can exercise it is one of the best things for you, well it was for me anyway! As I’ve had prior issues with back neck and hip pain, I had my concerns before getting pregnant that it would come back and I would potentially be in a lot of extra discomfort so I made it my mission to get my body strong and fix muscular imbalances so I would have the best chance at avoiding ...that. Of course I had to make a lot of changes to the way I did things, my mentality when training, intensity of training and made sure I always listened to my body. Towards the end I wasn’t doing much at all in the way of lifting weights but walking in the water, pregnancy yoga and stretching all really helped me maintain a little mobility and keep most pain at bay. If your pregnant and unable to start a gym program (as it’s not recommended you start one first time once pregnant) there are still safe options out there for you. Walking, swimming, pregnancy yoga or Pilates. Always get advice and check with your doctor first of course before starting anything but there are things you can do to make your pregnancy journey more comfortable and enjoyable

20.01.2022 Hi guys! A couple of people lately have asked me about getting back into exercise after having Chloe, so I wanted to share my experience with you for anyone who is currently in this postpartum space. . My return back to exercise after having Chloe was probably not what anyone would have expected from me but I was always sure in knowing that I was going to listen to my body and take it as I needed to. .... The general rule of thumb is after six weeks postpartum with a doctors clearance you can potentially start exercising again. For me personally it was probably at about 10 weeks postpartum that I thought I should probably start connecting with my core and start to rebuild strength in my core and glutes through a gentle rebuilding program. I saw a physio to get ideas of some exercises (I also had an ab separation of 4 cm) I was pleased as most of the exercises she gave me I had already begun doing myself. . It took 3-4 weeks for me to walk comfortably again for 20-30 mins or so but it took a good few months to build my speed back up. . It probably wasn’t until five months postpartum that I begun a more structured routine with exercise, getting back into compound body weight and weighted exercises. Before then a dabbled a little but nothing major. . It wasn’t until 9 months postpartum that my abs and core felt normal again and I could commence some of my usual ab work before pregnancy. . My journey was slower than some but it was perfect for me. I’m still getting back to where I was and I have had to adapt what I do completely as I don’t have the same energy stores that I used to. . Everyone’s experience is so different, that’s why it’s so important to tune into you and not to get caught up in the comparison game. . Hope this helps and if anybody wants to talk about this further or has any questions please feel free to direct message me. . . . .#fitpregnancyjourney #fitmum #inspirepregnancy #healthandwellness #postpartum #postpartumfitness #postpartumbody #health #mumlife #love See more

15.01.2022 3 months postpartum. It is only now I’m feeling the urge to get back into some pre-baby exercise routines. Mainly because I have noticed a huge decrease in my strength which is starting to result in a sore back neck, shoulders and various other parts of my body. I have a long way to go but I’m not in a hurry to get there. Although Chloe is my number one priority so is my health and happiness. If I am healthy fit and pain-free I will be an even better mum to Chloe and that’s what’s important to me. Currently I’m doing physio prescribed pelvic floor, core and glute work to rebuild a strong base before I start on some body weight exercises when I feel physically ready to. Watch this space!

15.01.2022 Tuesday Transformation pics! Pre-pregnancy 35 weeks 16 weeks 28 weeks 35 weeks

14.01.2022 Reality check time. Throw back photo to before I fell pregnant. I'm actually stumped as to why I didn't post this photo in the moment. I remember thinking it wasn't quite right or not the best photo at the time which is just crazy to think now and I want to go back and say to myself "It's amazing!!" It truly is amazing what the body can do and how my appreciation has changed for it going through this pregnancy journey. I have always appreciated my body and I've never been o...ne to talk down about my body but I guess like with a lot of things you don't appreciate what you have to the full extent until you don't. I'm really happy and proud of my pregnancy body. It’s a miracle and an honour to be growing this beautiful bubba inside. Yes it’s more soft and I have more cellulite but I'm just not worried about it and I'm looking forward to the challenge of getting back into shape when my body and mind is ready after the birth. Respect to this amazing journey that is life

13.01.2022 Five weeks already with my little baby girl! Now that I’m able to I have been loving going for walks with little Chloe. I have yet to start any other forms of exercise at this stage but will be doing so in time. At the moment I’m just loving spending time with my baby and spending time letting my body recover. Who else has been getting out walking and making the most of this beautiful sunshine?

12.01.2022 As most of you already know I'm expecting a baby at the end of the year Now that we have shared the news with everyone I can't wait to start sharing my journey on this page with you all. ***22 weeks pregnant on the left and pre pregnancy on the right.

12.01.2022 25 weeks- SAME DAY! Does anyone else just feel so full all the time when pregnant and like you can't fit anything in? I do! Eating small meals often is the way to go for me That's one thing I do miss is my hunger for an epic post workout meal and the ability after an intense workout to fit a lot of food in! Lol.... At lot of people ask me if my appetite has increased while being pregnant and I would have to say it hasn't. I'm so used to having a big appetite and a high metabolism from high intensity resistance training methods so because I'm not training at that same level and not burning as much energy as I normally would during workouts I eat roughly the same amount as I was pre-pregnancy and because I'm not burning as much I'm not creating a calorie deficit like I usually would. I will elaborate more on the food and training changes I have made during pregnancy in posts to come

10.01.2022 ***Full body workout at 29 weeks. Bent over row superset with an incline push up. Step ups (on the side) superset with clean and press. Everyone's pregnancy experience is unique just like everyone's experience being pregnant and exercising is unique. There's lots I don't feel comfortable doing anymore so I don't and it doesn't bother me. Lunges and core work didn't feel right for me from very early on so I stopped doing them (even though I love them!) but again listening t...o my body and staying injury free was more of a priority for me then a toned butt! *I find turning side on to a step a lot more comfortable to step up on opposed to facing the step front on. *Bent over row using DBs now instead of a BB so I can get around my tummy. *Incline push ups opposed to flat or bench press as it's hard to get off and sit up now! As I'm used to high intensity training I like to superset two exercises together and do 3-4 sets without much rest to lift the intensity enough to get a good workout as my weights are quite a bit lighter, so it's a good balance for me. I'm careful not to get too out of breath and get heart rate too high and adjust my intensity if I need to. This kind of workout is so easy to do at home only needing a couple of pieces of equipment to complete. The heavier the weights the higher the intensity will be so again you can adjust it accordingly to your liking pregnant or not ***Note: it's not recommended to start a new form of training or exercise that your body's not use to during pregnancy.

07.01.2022 28 weeks and 6 days.....hello third trimester!

07.01.2022 Egg and vege scramble My new obsession thanks to my friend Jade So quick and easy too (as with everything I make!) filled with protein and fresh veges, suitable for breakfast lunch or an easy dinner! Method: Pan fry or Wok fry 3-5 diced veges of your choice for a couple of minutes. Whisk in a jug eggs, a dash of milk, salt and pepper and some grated Parmesan cheese then pour into pan and scramble together for just a couple of minutes. I like to have fresh Avo on the side and just a tip Organic eggs make a big difference! Yum xx

05.01.2022 Workout today for this Mumma-to-be: BW Sumo squat and Wall sit x 3 sets each DB bent over row and DB shoulder press x 3 Glute bridge and SB posterior chain hold x 3... DB bicep curl and Dips x 3 #35weeks

04.01.2022 Can’t believe it’s been six weeks already! Time really does fly by! Loving mum life and looking after little Chloe. We haven’t managed any walks yet this week and boy am I missing it! It’s a wonder what a little fresh air and exercise can do for you Chloe doesn’t love walks in the pram as much as me (yet) so we are working on that!