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Get Started Fitness for Females

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25.01.2022 Packing fruit for my work lunch, what healthy lunch did you have today ?

23.01.2022 Doing squats can be a tricky task for those with that wee bump in front of them, throwing them off balance from a once easy exercise, if you haven’t squatted before and want to start during pregnancy or even if you are a squat pro but find your shift in gravity not worth the risk here is an easy and safe solution to squat safely with your baby during pregnancy, use any chair or bench around seating height and simply sit on and off the chair as if you were squatting This is also a great way to squat or learn to squat if you are elderly with your balance a little off just be sure the chair is up against a wall particularly on slippery surfaces to avoid the chair sliding from underneath

17.01.2022 Yoga is such an incredible exercise which you can do safely while pregnant and the benefits it will have on your energy and your mind transferring that positive energy to your baby is amazing too! Just be sure not to do too many unbalanced or twisting poses if completing yoga while pregnant.

16.01.2022 Drinking my morning regular @uniquemuscleofficial chocolate cake shake with banana Use code: rochellesegovia at checkout to get a discount of yours or click the link in my bio

16.01.2022 If everything goes well we will be going on maternity leave in 5 weeks time on the 21st of October, due to the short time between now and then we will not be taking on any new personal training clients. We are super excited for this amazing step forward In our lives and wish you all amazing health and happiness!

14.01.2022 Pesto pasta with herbs and tomatoes Small serving (bigger for me with two to feed) to get those carbs going for energy! Pasta shouldn’t be an everyday food but Definitely okay when portioned correctly and cooked smartly every now and again.

14.01.2022 Chocolate cake shake can never get enough of it !! Use code rochellesegovia at checkout to get a discount off yours! @uniquemuscleofficial

10.01.2022 Bowl of fruit this morning for breakfast strawberries banana grapes ... pineapple Delicious !!

10.01.2022 Satay tofu skewers with a small bed of brown rice and quinoa for dinner, filled with protein and complex carbs making it a lightweight healthy dinner option. What was your healthy dinner last night ?

07.01.2022 Home made salad lunch, how do you stay healthy at work during the day ?

07.01.2022 Taking your kids outside to play and run around is so important, on this day we threw around the football and then went to the Park, my little one had a ball but also got plenty of great exercise out of it too ! What are you doing with your kids to get them working out ??

06.01.2022 Don’t forget the importance of stretching and doing a warm up and cool down. Stretching before a work out allows your body and muscles to warm up by increasing body temperature, increasing blood flow and oxygen to the working muscles in order to avoid injury or pulling a muscle/tendon/ligament during exercise. Doing a cool down stretch also important as it allows your body to return to its regular state at a steady level, allows your heart to reduce to normal, stretches your muscles so you avoid being in more pain over the following days by removing excess lactic acid build up during the work out and can help with flexibility stretching after exercising.

04.01.2022 Mine and Summers light lunch, I like to call them smilies because to me they look like little happy faces

03.01.2022 Getting out doors and experiencing nature while exercising is the best thing you can do for both your body and mind. Not to mention amazing for your kids health too! If you teach them young they will adapt to being healthier quicker and easier and keep giving them A higher chance of keeping those habits forever. The other day we did a 7km walk with our little one almost walking the entire way. Super proud of her and her amazing efforts!! Teach them young !

03.01.2022 We can’t wait to meet you little man 10 more weeks Thanks @craftycroft_co for always pulling through with the goods we love his little onesie and can’t wait to see him in it !

03.01.2022 Love my lean up @uniquemuscleofficial shakes, this one I mixed with banana, natural peanut butter and oat milk to make a delicious breakfast chocolate shake To try yours with a discount use my code rochellesegovia at checkout or click the link in my bio

02.01.2022 Some yoga ball exercises coming soon that are safe to do with your bump stay tuned

02.01.2022 33 weeks and still keeping fit! Pregnancy is no excuse to stop exercising unless recommended by your health care provider, in fact exercise delivers many benefits to your growing baby as well! More pregnancy safe exercises to come this week so stay tuned

02.01.2022 Adding my vanilla coconut lean up protein @uniquemuscleofficial to my blueberry shake and it was delicious Use code Rochellesegovia at checkout to get a discount off your @uniquemuscleofficial products