Lizzy Crouch | Personal coach
Lizzy Crouch
Phone: +61 406 786 035
Reviews
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18.01.2022 We're learning the ropes when it comes to feeding a toddler nutrient-dense foods when he'd much prefer a diet of anything packaged, fruit and TREATS! Here are my (and his) three favourite sneaky recipes that taste and look delicious, as well as pack a nutritional punch. What are your favourite meal-time tricks?
14.01.2022 Did you know that SLEEP is one of the assessment criteria in the Return to Running Postnatal Guidelines? Sleep is key for recovery from both physical and psychological stress and as many of you know, can be very restricted in the postpartum period and beyond Sleep deprivation can lead to:... increased injury risk lower general health increased stress reduced muscle protein synthesis impaired max muscle strength As hard as it is to catch up on sleep as a new parent, if you’re wanting to get back into running or other high impact sports sooner, this can be the elephant in the room . This is no easy task, but if we can re-frame sleep, recovery and rest as the ultimate self care (and self need) for new mamas, we may be able to get back to our training, movement and sport sooner and more safely. If you’re interested in checking out the guidelines, you can download them free from the link below. An amazing resource created by Tom Goom, Gráinne Donnelly and Emma Brockwell - a holistic team of physiotherapists from the UK. https://mailchi.mp//returning-to-running-postnatal-guideli
09.01.2022 Sharing some delicious potato goodness with the Pinnacle Health Clubs community
09.01.2022 Are you a serial multitasker or a red-light kegal-er? Have you been advised to do your kegals while at the stoplights or when brushing your teeth? The kegal conversation (and lack of usefulness for me) was one of the reasons I decided to pursue further education in women’s health and pelvic floor training.... As mums and mums to be, we often pride ourselves on being masters of multitasking - but with pelvic floor work, we need to put down the toothbrush! I hugely underestimated the importance of putting time aside to work on the pelvic floor (just like any other type of training) and to do so in combination with the breath and deep abdominals. Simply contracting or pumping out kegals at the traffic lights doesn’t consider how this complex system works nor give it the attention it needs. Stay tuned for more info on the HOW to combine your breath with your pelvic floor. SO important when we’re picking up a toddler, getting under a barbell or considering getting back into high impact training. You can jump onto my newsletter list where I'll be sharing a bunch of this info if of interest to you! www.lizzycrouch.com
02.01.2022 Want to return to running post-baby? Here are three tips that might help! Not everyone has running on their fun-activity list , but for some, it’s a huge factor in mental health, perhaps a chance to re-join a community or even a big confidence boost when returning to gym classes, sport or chasing after toddlers.... * I highly recommend visiting a pelvic floor physio or specialist first (after your 6-week check-up) even if you have no symptoms! ** everyone is different so this is very general advice! Work with a qualified coach to help guide you if you’re not sure or if you’re experiencing any heaviness, pain, pressure or leaking. I personally believe in waiting 12-24 weeks (or longer, depending on each person of course!) before starting high impact exercises like running. START SHORT | short intervals and generous rest periods are a great place to start to investigate how your body responds and also to improve fitness! Allow your HR to come down in between intervals with walking or rest. These run efforts could be anywhere from 10 - 90 seconds. Start with just a few sets, see how you recover and feel before gradually increasing the work ratio. START UPHILL | it may sound counterintuitive, but leaning forward to run uphill can provide a body position that is kinder of the pelvic floor and allows better stacking of the ribs over the pelvis and may help to reduce pressure and symptoms like pain or leaking. Just a gentle hill will do! START SOFT | getting back to running isn’t only about the pelvic floor. It can be a big shock to our muscle, joints and connective tissue - particularly if breastfeeding. The last thing we want to do is end up with an injury, so starting out on grass or dirt can help to reduce impact through the body. It’s totally normal to feel scared or nervous about running, jumping or training again but there are so many things we can do to help our bodies return to exercise in the safest and most enjoyable way possible. THERE IS NO RUSH! Have you started running again post-baby? Or are you ready to take some first steps?
