{"id":2,"date":"2017-02-09T19:01:41","date_gmt":"2017-02-09T19:01:41","guid":{"rendered":"http:\/\/ec2-35-176-54-233.eu-west-2.compute.amazonaws.com\/coreprogress\/?page_id=2"},"modified":"2023-04-02T09:34:02","modified_gmt":"2023-04-02T08:34:02","slug":"sample-page","status":"publish","type":"page","link":"https:\/\/www.coreprogress.co.uk\/?page_id=2","title":{"rendered":"Pre &#038; Postnatal Exercise"},"content":{"rendered":"<h3 style=\"text-align: center;\"><strong>Prenatal <\/strong><\/h3>\n<h3><strong>Each woman is unique, each pregnancy is unique but I&#8217;m sure most mums-to-be will have similar questions&#8230;<\/strong><\/h3>\n<p>What are the do&#8217;s and don&#8217;ts of exercise during pregnancy? Can you do core exercises when you are pregnant? Will being fit and healthy help during labour and with recovery? \u00a0If you are healthy and your pregnancy is normal, it is safe to continue and even recommended that you exercise during pregnancy;<\/p>\n<blockquote>\n<p style=\"text-align: left;\"><strong><em>&#8220;You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labours.\u00a0 It&#8217;s a win-win for baby and mum.&#8221;<\/em><\/strong><\/p>\n<p style=\"text-align: right;\">Laura Riley, High-Risk Pregnancy Expert American College of Obstetricians and Gynaecologists (ACOG)<\/p>\n<\/blockquote>\n<h6 style=\"text-align: left;\"><strong>Physical activity does not increase your risk of miscarriage, low birth weight, or early delivery.\u00a0 SO get exercising and check out the many benefits for YOU and your BABY.<\/strong><\/h6>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignleft wp-image-124 size-medium\" src=\"\/wp-content\/uploads\/2017\/02\/shutterstock_386100769-mumbumpMedLARGE-300x200.jpg\" alt=\"\" width=\"300\" height=\"200\" srcset=\"https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/shutterstock_386100769-mumbumpMedLARGE-300x200.jpg 300w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/shutterstock_386100769-mumbumpMedLARGE-768x513.jpg 768w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/shutterstock_386100769-mumbumpMedLARGE-1024x684.jpg 1024w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/p>\n<ul>\n<li><strong>Reduces<\/strong> back pain, fatigue, bloating &amp; swelling, muscle cramps &amp; urinary incontinence<\/li>\n<li><strong>Eases<\/strong> constipation<\/li>\n<li><strong>Improves<\/strong> general fitness and circulation<\/li>\n<li><strong>Strengthens<\/strong> your heart, blood vessels and muscles, helping you cope with labour<\/li>\n<li><strong>May decrease<\/strong> your risk of gestational diabetes, pre-eclampsia, and caesarean delivery<\/li>\n<li><strong>Promotes<\/strong> healthy weight gain during pregnancy<\/li>\n<li><strong>Helps<\/strong> you to lose the baby weight after your baby is born<\/li>\n<\/ul>\n<h2>\u00a0<\/h2>\n<h2 style=\"text-align: left;\"><strong>Who &amp; What It Involves <\/strong><\/h2>\n<ul>\n<li>1:1 bespoke programming for <strong>pregnant women in their 2<sup>nd<\/sup> and 3<sup>rd<\/sup> trimesters<\/strong> up to and including 38 weeks<\/li>\n<li>There is an educational element of each session so you become more aware of your own body &amp; its connections<\/li>\n<li>Mindful movement focusing on breathing, core &amp; pelvic floor activation &amp; strength<\/li>\n<li>Getting your body fit and strong through functional exercises, ready for labour, birthing and motherhood<\/li>\n<li>Exercise prescription &amp; homework to support your body throughout pregnancy<\/li>\n<li>Mobilisations &amp; releases to reduce tension and common pregnancy related alignments such as carpal tunnel &amp; tight aching muscles<\/li>\n<li>Gentle stretches and relaxation<\/li>\n<\/ul>\n<h2>\u00a0<\/h2>\n<h2 style=\"text-align: left;\"><strong>How Can I Help? <\/strong><\/h2>\n<ul>\n<li>By offering functional exercises that will improve your strength &amp; tone and that reflect your everyday life. There will be no sitting on Swiss balls\u2026. when do mums ever get time to &#8216;sit&#8217;?!<\/li>\n<li>Modifying exercises that accommodate your growing bump and shifting balance<\/li>\n<li>Ensuring you are exercising safely using \u2018rate of perceived exertion\u2019 to determine how hard you are working based on how you feel<\/li>\n<li>Preparing your body for motherhood through primal movement patterns every mother practices daily without knowing it\u2026push, pull, squat, lunge, rotate, bend to extend, balance<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-749\" src=\"http:\/\/esicygh.cluster028.hosting.ovh.net\/wp-content\/uploads\/2017\/02\/IMG_1789-light-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/IMG_1789-light-1024x683.jpg 1024w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/IMG_1789-light-300x200.jpg 300w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/IMG_1789-light-768x512.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h3><strong>\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0\u00a0 Postnatal<\/strong><\/h3>\n<h3><strong>Birth is a transforming event &#8211; be patient and realistic about your postnatal fitness goals, allow your body time to restore and recover, then come back fighting!<\/strong><\/h3>\n<p><strong>Exercises that engage and knit together our core abdominal muscles and strengthen our pelvic floor form the solid foundations for recovery. This later allows higher impact cardiovascular exercises to be performed safely without discomfort or set backs. Get the basics right and you are well on your way to a stronger, happier you!<\/strong><\/p>\n<p>I&#8217;m sure you have asked yourself a number of questions post birth: when is it safe to start exercising? How can I shed my baby weight? What exercises aid recovery? How do I correctly engage the pelvic floor? What exercises are best avoided and for how long? Well, I&#8217;m here to help. Firstly, exercise has the following benefits for postnatal women;<\/p>\n<ul class=\"webFont bottom-space-five\">\n<li><strong>Strengthens<\/strong> and tones abdominal &amp; pelvic floor muscles<\/li>\n<li><strong>Boosts<\/strong> energy levels<\/li>\n<li><strong>Increases<\/strong> range of motion, flexibility &amp; rate of postnatal recovery regardless of delivery<\/li>\n<li>May help <strong>prevent<\/strong> postnatal depression<\/li>\n<li><strong>Focuses<\/strong> on breathing techniques that reduce stress, fatigue, anxiety and tension<\/li>\n<li><strong>Promotes<\/strong> better sleep<\/li>\n<li><strong>Brings <\/strong>attention to posture which often gets neglected when caring for your little one<\/li>\n<li><strong>Helps <\/strong>shed those extra pounds<\/li>\n<li><strong>Improves<\/strong> general fitness, circulation, digestion &amp; mental wellbeing<\/li>\n<li><strong>Creates<\/strong> &#8216;you&#8217; time, a time for self care<\/li>\n<\/ul>\n<h2>\u00a0<\/h2>\n<h2><strong>Who Its For<br \/><\/strong><\/h2>\n<ul>\n<li>1:1 bespoke programming for <strong>postnatal women (after the 6 week check up) <\/strong>who want to strengthen their pelvic floor muscles<\/li>\n<li>Those who want to put a stop to leaking when coughing, laughing, sneezing, jumping or running<\/li>\n<li>Women with back pain who would benefit from a stronger fully functioning core<\/li>\n<li>If you just want to reconnect with your core getting a stronger &amp; better looking tummy<\/li>\n<li>Those who want to progress from basic Kegel exercises to advanced core activation exercises &amp; functional movement<\/li>\n<li>Women that want to heal their small Diastasis Recti (abdominal separation) after pregnancy<\/li>\n<li>Women who prioritise their long-term health and well-being<\/li>\n<li>If you have been advised by your health care professional to &#8216;do your pelvic floor exercises&#8217; but dont know where to start. We have 100% moved away for the &#8216;hold it in and squeeze method&#8217;<\/li>\n<li>Mums who value their self-worth and want some time to themselves to heal and recover<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-751\" src=\"http:\/\/esicygh.cluster028.hosting.ovh.net\/wp-content\/uploads\/2017\/02\/IMG_1597-light-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/IMG_1597-light-1024x683.jpg 1024w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/IMG_1597-light-300x200.jpg 300w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/IMG_1597-light-768x512.jpg 768w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/p>\n<h2><strong>What It Involves<\/strong><\/h2>\n<ul>\n<li>There is an educational element to each session so you become more aware of your own body &amp; its connections<\/li>\n<li>Postural analysis and alignment corrections<\/li>\n<li>Diastasis recti (abdominal separation) and pelvic floor examination<\/li>\n<li>Nutritional advice &#8211; foods that repair tissue post trauma and support cellular regeneration<\/li>\n<li>Mindful movement focusing on breathing, core &amp; pelvic floor rehabilitation<\/li>\n<li>Getting your body fit and strong through functional exercises so you can chase after your little one!<\/li>\n<li>Personalised progressive fitness programme to shed those extra pounds<\/li>\n<li>Exercise prescription &amp; homework to activate and continuously strengthen your core &amp; pelvic floor daily<\/li>\n<li>Mobilisations and releases to reduce the build up of muscle tension specifically if breastfeeding<\/li>\n<li>Stretches and relaxation<\/li>\n<\/ul>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-426 size-medium\" src=\"\/wp-content\/uploads\/2017\/02\/PelvicFloor_Burrell_V2-273x300.jpg\" alt=\"\" width=\"273\" height=\"300\" srcset=\"https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/PelvicFloor_Burrell_V2-273x300.jpg 273w, https:\/\/www.coreprogress.co.uk\/wp-content\/uploads\/2017\/02\/PelvicFloor_Burrell_V2.jpg 500w\" sizes=\"auto, (max-width: 273px) 100vw, 273px\" \/><\/p>\n<h2><strong>How Can I Help?<br \/><\/strong><\/h2>\n<ul>\n<li>First and foremost, offering core &amp; pelvic floor rehabilitation done though visualisation, respiration and pre-load tension<\/li>\n<li>Creating synergy between your core and pelvic floor muscles enabling optimal functionality (see diagram)<\/li>\n<li>Ensuring you are exercising safely with the correct amount of load transfer. Too much load too soon creates intra-abdonimal pressure causing your tummy to dome known as &#8216;mummy tummy&#8217;<\/li>\n<li>By offering functional exercises that improve your strength &amp; tone and reflect your everyday life as a new mum<\/li>\n<li>Offer a progressive exercise programme that reflects your increasing fitness levels and strength<\/li>\n<li>Constantly changing exercises to keep your body guessing, speed up metabolism, tone muscles and gets results<\/li>\n<li>Covering all primal movement patterns every mother practices daily without knowing it\u2026push, pull, squat, lunge, rotate, bend to extend, balance<\/li>\n<li>Save on childcare costs, bring along your baby until they are crawling<\/li>\n<\/ul>\n<h2><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-308 size-full\" src=\"\/wp-content\/uploads\/2017\/02\/Breathe_titled.gif\" alt=\"\" width=\"600\" height=\"602\" \/><\/h2>\n<h2><strong>How To Book <br \/><\/strong><\/h2>\n<ul>\n<li>Contact me; clare@esicygh.cluster028.hosting.ovh.net, complete the <a href=\"http:\/\/esicygh.cluster028.hosting.ovh.net\/?page_id=417\">Prenatal<\/a> or <a href=\"http:\/\/esicygh.cluster028.hosting.ovh.net\/?page_id=421\">Postnatal<\/a> Health Questionnaire and I&#8217;ll be in touch <u><\/u><\/li>\n<\/ul>\n<h2>\u00a0<\/h2>\n<h2><strong>What to Wear\/Bring<br \/><\/strong><\/h2>\n<ul>\n<li>Comfortable, non-restrictive gym clothing<\/li>\n<li>Trainers<\/li>\n<li>Water bottle<\/li>\n<li>Gym towel<\/li>\n<li>If you are breastfeeding, feed your baby or express your milk before your workout to avoid any discomfort that may come from engorged breasts<\/li>\n<\/ul>\n<h2>\u00a0<\/h2>\n<h2><strong>Prices &amp; Packages<\/strong><\/h2>\n<p><strong>Pre &amp; Postnatal Training &#8211; Consultation (45 &#8211; 60 minutes) \u00a355.00<br \/>Pre &amp; postnatal Training Sessions\u2013 60 minutes<\/strong><\/p>\n<ul>\n<li><strong>Block of 5<\/strong> \u2013 <strong>\u00a347 per session (\u00a3235)<\/strong><\/li>\n<li><strong>Block of 10<\/strong> \u2013 <strong>\u00a345 per session (\u00a3450)<\/strong><\/li>\n<\/ul>\n<p><strong>Bump to Baby Combo Package &#8211; Consultation (60 minutes) \u00a350.00* <\/strong> Training Sessions\u2013 60 minutes. <strong>Block of 20 &#8211; \u00a340 per session (\u00a3800). <\/strong>Use a minimum of 5 sessions pre-birth helping strengthen your body for labour and remaining sessions post birth when you and your body feel ready to return to exercise.<\/p>\n<p>\u00a0<\/p>\n<h2><strong>Payment<br \/><\/strong><\/h2>\n<p>Full payment is required prior to your sessions by BACS or cash. Instalments are available, please see <a href=\"http:\/\/esicygh.cluster028.hosting.ovh.net\/?page_id=459\">Terms &amp; Conditions<\/a> or call to discuss.<u><\/u><\/p>\n<p>\u00a0<\/p>\n\n\n<p class=\"wp-block-paragraph\"><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Prenatal Each woman is unique, each pregnancy is unique but I&#8217;m sure most mums-to-be will have similar questions&#8230; What are the do&#8217;s and don&#8217;ts of exercise during pregnancy? Can you do core exercises when you are pregnant? Will being fit and healthy help during labour and with recovery? \u00a0If you are healthy and your pregnancy [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":128,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"open","template":"","meta":{"footnotes":""},"class_list":["post-2","page","type-page","status-publish","has-post-thumbnail","hentry"],"jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/P99bnz-2","_links":{"self":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/pages\/2","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2"}],"version-history":[{"count":138,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/pages\/2\/revisions"}],"predecessor-version":[{"id":2208,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/pages\/2\/revisions\/2208"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=\/wp\/v2\/media\/128"}],"wp:attachment":[{"href":"https:\/\/www.coreprogress.co.uk\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}