EXERCISE GUIDE FOR NEW MUMS

PLEASE READ THIS IF YOU HAVE RECENTLY HAD YOUR BABY BEFORE STARTING ANY EXERCISE

WEIGHT LOSS CHALLENGEFOR BUSY MUMS

www.healthymummy.com & www.losebabyweight.com.au

the early days and weeks after having your baby are a

time for rest and recov-ery. Performing simple pelvic floor and core ex-ercises three times per day and walking within comfort is all you need to think about at this stage. Once you have regained your core and pelvic floor strength and if all else is going well, you can commence gentle, low-load and low impact exercises generally around 6 weeks after giving birth.

Women who have had a caesarean section can also com-mence pelvic floor retraining and gentle core recruitment soon after delivery, but avoid any activity that strains your midsection for a good 12 weeks. As a guide, avoid lifting anything heavier than your baby until you are well healed. You too can gradually return to low impact and low load exercise but be patient and in the meantime prioritise your core , pelvic floor and posture.

WHAT ABOUT SPECIAL CONSIDERATIONS?If you have any new or ongoing pre or post natal conditions such as incontinence, abdominal separation or pelvic joint pain seek assessment and advice from a women’s health physiotherapist.

HOW IMPORTANT IS MY PELVIC FLOOR & CORE?Your pelvic floor and core muscles are the all important foundations of your body. Amongst other things, your pelvic floor is imperative for bladder and bowel control and your core muscles support your spine for a healthy back. It’s no surprise that they’ve been weakened during pregnancy and birth. It is important you focus on their recovery and strength before embarking on other exercise.

WHEN CAN I START TO EXERCISE AGAIN?

“This is undoubtedly one of the happiest and most precious peri-ods of your life. While you’re busy looking after your baby, it’s import-ant to make time for you. Taking the time to exercise is one of the best gifts you can give both your body and your mind.

Over the past 20 years I’ve been helping post-natal Mums get back into shape safely and sensibly. I hope the following information will also help guide you gently back into post pregnancy exercise.”

“CONGRATULATIONS on the arrival of your new baby!”

Lisa WestlakePhysiotherapist & highly awarded fitness professional

WEIGHT LOSS CHALLENGEFOR BUSY MUMS

www.healthymummy.com & www.losebabyweight.com.au

1. Prioritise your pelvic floor and core.2. Be kind to yourself, listen to your body and be patient.3. Include rest & relaxation into your wellbeing plan.4. Enjoy a healthy diet of fresh food, lean protein and drink plenty of water.5. Get out and enjoy the fresh air.6. Exercising for ten minutes here and there in your day

is both realistic and easy on your body.7. Check your posture frequently, especially when you are feeding.8. Rest up and refrain from exercise if you feel unwell or have a fever.9. Team up with other mums. Walk and talk.10. If you are worried about your physical or emotional health talk to your doctor, family or a friend.

TOP TEN TIPS FOR GETTING STARTED WEIGHT LOSS CHALLENGEFOR BUSY MUMS

STRENGTHEN YOUR PELVIC FLOOR

1 Find a comfortable position, upright or leaning forward, lengthen your spine and relax

your neck and shoulders.

2 Focus on the muscular sling that forms the base of your pelvis.

3 Lift and squeeze your pelvic floor

towards your heart, as though you are trying to control wind or stop the flow of urine.

4 Breathing normally, hold this lift

for as long as you can, then relax.

5 Repeat 3 to 5 long, maximal effort, lifts.

1 Place your hands on

your lower abdo-men, below your naval. (Under your hands run the deep abdomi-nals, which connect with in-ternal back mus-cles to create a deep, supportive muscular belt.)

2 Breathing naturally, lengthen your spine and relax your shoulders downwards.

3 Gently draw your lower abdomen towards your lower back, as though drawing your

deep abdominals away from your hand.

4 Continue natural breathing and avoid bracing or tightly sucking in your waist.

5 Hold this core recruitment for 3 breaths or longer and repeat 5 times.

HOW TO LOSE THE OVERHANG

ENGAGING YOUR CORE IN 5 EASY STEPS

www.healthymummy.com & www.losebabyweight.com.au

15 MINUTE LOW IMPACT CARDIO WORKOUTThe Low Impact Cardio routine will improve your fitness and energy levels, as well as burning calories, while avoiding stress on your body – in particular, your vulnerable pelvic floor. This workout will put you on the path to being a fitter, leaner and more energetic version of you.

15 MINUTE TONING CARDIO WORKOUTBy combining a low impact cardio conditioning routine with light resistance training, this energetic workout will make your heart and lungs stronger while burning calories and toning your arms, legs and butt. This is a great addition to the low impact routine, or as a stand-alone cardio option with the added bonus of arm and leg toning.

10 MINUTE UPPER BODY CONDITIONING WORKOUTConditioning your upper body will not only have you feeling and looking stronger, it will provide postural strengthening to combat stress on your upper back. You will also benefit from increased muscle stamina and definition, allowing you to keep up with your little ones.

10 MINUTE LOWER BODY WORKOUTHone in on your butt and legs with this lower body strengthening workout. It will have you looking and feeling strong, toned and energised.

10 MINUTE ABS, BACK & CORE WORKOUTThe abdominal, back and core muscles are at the centre of a healthy body. With these safe and effective exercises, you will improve your posture, help alleviate back pain and strengthen your pelvic floor while your regain your waist and condition your abs and back.

10 MINUTE STRETCH & RELAXLengthen your muscles and relax your mind and body as you calmly and quietly stretch your body, top to toe.

PLUS...See our special section covering all you need to know on special considerations post-birth, such as caesarean sections, back strains, muscle separation, incontinence and pelvic floor issues.

SAFE. EFFECTIVE. TRUSTED. Postnatal Workout

l 10 & 15 MINUTE easy & effective workouts x 6

l TONE YOUR TUMMY, butt, arms & thighs

l BASIC TO MORE ADVANCED levels of fitness catered for

l BURN CALORIES & improve your energy levels

l CORE & PELVIC FLOOR workouts to regain your strength

l STRENGTHEN your back & upper body

THE ESSENTIAL POST PREGNANCY EXERCISE DVD FOR ALL MUMS. SAFE. EFFECTIVE. TRUSTED.

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WITH LISA WESTLAKE A PHYSIOTHERAPIST AND HIGHLY AWARDED

FITNESS PROFESSIONAL SPECIALISING IN POSTNATAL EXERCISE

The life of a mum is busy and frantic, and at The Healthy Mummy, we understand that! The exercises and workouts on the DVD have been broken down into 10 and 15 minute workouts that you can do when it suits you – or you can do the entire DVD in 70 minutes, if you have the time!

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about the instructor: LISA WESTLAKELisa is a mother of two, physiotherapist and fitness instructor. She is highly regarded in both fitness and medical professions for her extensive work designing and delivering women’s health exercise programs, and is recognised for her significant knowledge and experience in postnatal fitness.

The life of a NEW Mum is busy and frantic, and at The Healthy Mummy, we understand that! The exercises and workouts on the DVD have been broken down into 10 and 15 minute workouts that you can do when it suits you.

The DVD also provides you with all you need to know on special considerations post-birth, such as caesarean sections, back strains, muscle separations, incontinence and pelvic floor issues.

You can also purchase and read all about our Healthy Mummy Smoothies which are made with whole foods, are high in protein and fibre and are safe in breastfeeding as well as containing over 25 vitamins & mineralsVisit our shop here.

BURN APPROX

450 TO 550 CALORIES PER HOUR

WITH THE DVD

ENGAGING YOUR CORE & STRENGTHENING YOUR PELVIC FLOORMidwife recommends “The sessions run for approx 10-15 minutes which is achievable and you can exercise in the privacy of your home. I have personally found the DVD has assisted in gaining more energy, feeling more toned and losing weight after having my own baby.”

Sallee DwyerMidwife & registered nurse and co-owner of www.midwifetomum.com.au

THE DVD INCLUDES:l 15 MINUTE LOW IMPACT

CARDIO WORKOUTl 15 MINUTE TONING

CARDIO WORKOUTl 10 MINUTE UPPER

BODY WORKOUTl 10 MINUTE LOWER

BODY WORKOUTl 10 MINUTE ABS,

BACK & CORE WORKOUT

l 10 MINUTE STRETCH AND RELAX

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ON OUR SMOOTHIES

WEIGHT LOSS CHALLENGEFOR BUSY MUMSTHE HEALTHY MUMMY POST NATAL EXERCISE DVD

www.healthymummy.com & www.losebabyweight.com.au

OUR SMOOTHIE FACTSlHEALTHY INCREASED CALORIES Additional nutrients and calories are needed in pregnancy to support both mum and baby. The smoothie is a convenient way to increase your calories in preg-nancy whilst nourishing your body.

lMORNING SICKNESS Eating food can be difficult if you are suffering from morning sickness. The smoothie is a great way to nourish your body with an easy to drink smoothie.

lTIREDNESS The smoothie is a nutrient dense snack high in protein, B vitamins and low constipation iron to help keep energy levels up during pregnancy.

lCONVENIENT if you are strug-gling to find time or energy to eat nutrient dense and healthy foods then the smoothie will be a great help. You could also have it as a quick breakfast by adding fruit, oats and vegetables to your smoothie to further aid nutrition.

lPROTEIN & CALCIUM Ideal as a high-protein, high-calcium snack with each smoothie providing 30% of your protein needs.

WEIGHT LOSS CHALLENGEFOR BUSY MUMS

CLICK HERE TO VISIT OUR SHOP

An easy how-to guide for your healthiest pregnancy, with diet and exercise advice from our Nutritionists and Fitness Experts, tips on what and how much to eat, and info on how to deal with some of the potential challenges of pregnancy.

NOURISHING YOURBODY AND BABY DURING PREGNANCYTHE HEALTHY MUMMY PREGNANCY SMOOTHIES

THE HEALTHY PREGNANCY EATING & EXERCISE PLAN

I suffered from severe morning sickness when pregnant and could hardly keep any food

down. The Healthy Mummy Pregnancy smoothies were my saving grace and were the reason the second half of my pregnancy was a healthier one with a lot less junk food. I could add fruit, veggies and water to my diet not to mention all the goodies in the Smoothie and feel great knowing I was eating well for me and my bub.”

VISIT LOSEBABYWEIGHT.COM.AU TO FIND OUT MORE

Visit our website to learn about the interactive and customisable 28 Day Weight Loss Challenge. ● No 1 in post baby weight loss● Online support from tens of

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busy mums● Do at home daily exercises to

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It’s important to take time to enjoy the special changes in your life now you’re a new mum. It’s also important to still do things for yourself to be a healthy and happy Mum. When you’re ready to think about getting back into a post-pregnancy healthy eating and exercise routine, then take a look at our supportive weight loss plans that have been designed specifically for new mums.

The positive changes to my life and my family’s life since finding the Lose Baby Weight

plans and Challenges, has been amazing! I have so much more energy, am happier and healthier than I have ever been. It’s not just about losing weight but also gaining fitness, strength and confidence to be the best I can be, which in turn makes me a happy and healthy mummy.

EMPOWERING MUMS TO LIVE HEALTHIER POST PREGNANCY

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WEIGHT LOSS CHALLENGEFOR BUSY MUMS