The happy balance

April is c-section awareness month - the brilliant Sam is sharing her tips to help you recover, please do check them out or share with someone you know it might help. Sam is always on my list of local experts I let clients know about who can help.

Thanks so much for the mention, if you’ve had a c-section and are unsure how to navigate getting back into movement/exercise please do reach out for a chat!

C Section - Tip #3 - How long does it take for a scar to heal?

This is a difficult one, because it depends what we mean by healing.

The wound should take around 4-6 weeks to heal and close over. If we are not getting this complete closure of skin and formation of the scar it's really important to speak to your GP, as we don't want this stage to drag on longer than necessary.

However as we've seen from the previous post it's not just the superficial scar we have to be aware of. There is a lot of healing going on internally from the deeper incisions. We can't presume that just because it looks good on the outside that it's good on the inside.

By 6 weeks your scar should be looking healthy and pink, this is not ticket back to 'normal' movement. The scar itself can take between 18 - 24 months to fully mature, and therefore what we do in the early months will dictate how the scar forms in the long term.

Movement is always good, but acknowledging that your body has been through a lot both during the pregnancy and birthing via c section is important. Therefore building up fitness and movement gradually and preferably under a trained fitness professional who specialises in postntal rehab is key (I've tagged some below!)

If you 'load' your abdominals too much (ie overuse) in the early days of scar healing then the body may respond by laying down excess scar tissue. While in the short term this creates strength and stability in the area, in the long term this can have a restrictive effect.



@ The happy balance AbsoFIT Yogahugz

Feedback Friday

Reading little bits of feedback like this one from one of my awesome clients always makes my day. Great reminder that when you’re in a class/group you can still be very well looked after as an individual - just as it should be even more so during pregnancy.

Any questions or help navigating pregnancy, post natal and all things training/exercise please do reach out, always here to support or have a chat!

Really like this visual example of strength training throughout pregnancy, and how mindset has become more flexible and adaptive in her approach to fitness during this time - shared via Brianna Battles- Pregnancy & Postpartum Athleticism

Taking this barbell back squat you can see as her pregnancy progresses different strategies have been used which are all helping to support her overall core and pelvic floor health in the long term.

• The load decreases
• Position - her stance widens
• Breathing - you’ll see towards the end her breathing strategy has adjusted to a full exhale during the full range of motion

Colette was recently a guest on The Practice Brave podcast with Brianna. She is a former All-American Athlete and Olympic trails qualifier so it’s always great to keep in mind an individuals previous training experience when you see how they train during pregnancy.

This example is just a snap shot of why I loved doing the Pregnancy and Postpartum Athleticism Certification. Love strength training or higher impact but not sure how to navigate it during your pregnancy? Please reach out - I’m here to support you!

https://www.instagram.com/reel/Caz7oG9pwzF/?utm_medium=copy_link

Watch this reel by pregnant.postpartum.athlete on Instagram Emmy Meli • I AM WOMAN

Had my lovely niece Esme in the gym yesterday - the cutest assistant coach helping me to update a couple of videos as part of the mindful movements we cover in our fourth trimester guide that offers support while your body continues to recover from pregnancy, delivery and daily life as a new parent.

This guide is included when you book onto our prenatal services. We have a couple of drop in spaces on our current Prenatal Pilates block this Thursday at 6pm at The Wee Retreat. To book on please head to https://www.theweeretreat.co.uk/

If you have any questions about any of our services or just want to chat do get in touch - [email protected]

Excited to introduce a bit of a switch up of the structure of our post natal training blocks/classes.

Every pregnancy, delivery and post natal recovery is individual - this is why although the foundations block is suitable to join from 6 weeks you can join anytime in your post natal journey when you feel ready. If you’re already working with a pelvic health physio we tailor to compliment the work you’re already doing together.

•Post Natal The Foundations - Rehab & Strengthening
-Next 6 week block starts Friday 4th March
-10am at Unite Fitness Glasgow
-£60 per person
-Max 5 spaces in the gym

•Post Natal - Return to Higher Impact
-Follow on block from the foundations
-Next date TBD please get in touch to go on the wait list

📩 If you’d like more info about our post natal services/classes, to book a space or to go on the waitlist for future blocks please pop a message or email

Are you currently pregnant and unsure how to keep moving? Or have you been told to stop higher impact training like strength training or running?

Then our next prenatal offerings are here to help. All prenatal sessions are suitable for second and third trimester, and have been designed to keep you moving throughout your pregnancy - there’s no need to stop moving unless it no longer feels good (or of course if your healthcare provider advises you to).

Saturday Exercising in Pregnancy Taster Sessions

These have been designed to give you the chance to see how you can safely strength train, continue to enjoy how you like to train and looking ahead post natal, begin to understand the feedback/symptoms your body might give you and provide you some strategies for when you need to adjust or modify an exercise during your pregnancy. These are capped at 5 per session to allow everyone enough time for any questions.

📧 For more information or to book in just pop a message or an email to [email protected]

Prenatal Pilates - 6 Week Block

This can be a great addition to compliment your exercise routine during pregnancy. We spend time maintaining full body strength, focusing on the deep core (including pelvic floor), breath work, keeping you feeling mobile and looking ahead to your post natal recovery.

To book your space on this block head to https://www.theweeretreat.co.uk/studio-classes/

It’s always a huge privilege keeping prenatal clients moving and continuing to feel supported both pre/post natal - this lovely client trained with me for 6 months during her first pregnancy until her last class at 39 weeks +6 days.

Currently pregnant and want to give a prenatal class a try? We’ve kept a couple of drop in spaces available for the prenatal pilates class on Thursday evenings at The Wee Retreat or joining in online from home.

⬇️ Class spaces can be booked here https://www.theweeretreat.co.uk/studio-classes/

This class can be a great compliment to your current exercise programme during pregnancy - some of things we focus on are breathing, mobility, core engagement, both pelvic floor strengthening and relaxing, learning why/when we adjust, how you can use this in your current training/day to day movement as your pregnancy progresses, support you can access such as pelvic health physios as well as looking ahead to preparing for your post natal recovery.

It doesn’t take long before the little ones start to move, Jacob getting in his plank practice in before his mum’s session last week.

Tonight’s the start of the last 6 week prenatal block of the year at The Wee Retreat before introducing some new prenatal and post natal offerings for the new year. We’ve kept this class really flexible with block passes, single class drop ins, studio spaces or joining in online from home - all can be booked over on https://www.theweeretreat.co.uk/studio-classes/

This class is designed to keep you feeling mobile, supporting the body by focusing on keeping the full body feeling strong with extra focus on breath, pelvic floor, deep core work, and looking ahead to your rehab/recovery once your baby is here.

“Really appreciate you doing all of this, I’ve been raving about how knowledgeable you are all weekend!”

Lovely little bit of feedback from a new client at 12 weeks pp who came in for a post natal assessment before getting started. A huge part of my role as a trainer is to meet you where you’re at, know what your goals are and have as much information as I can to allow me to fully support you and/or be able to signpost to specialists like pelvic health physios or scar work therapists. Focusing more on what they CAN do, that rehab and strengthening can be so much more than exercises on the mat, signs they can look out for and different strategies that they can use.

One for anyone looking for a baby massage class - couple of spaces left on Joanna’s next block!

Lovely new review in today...

Pelvic pain can be really daunting in pregnancy with many fearing it’ll get worse as their pregnancy progresses. This doesn’t need to be the case, please reach out for help as there is so much we CAN do.

Rhiannon is a photographer running her own business, and a mum with baby number 2 on the way so keeping her moving well is really important. She loves her strength training sessions with her amazing PT MJS Personal Trainer and I came up with a plan specific to her and some new tweaks she could add into her programme along with some daily management strategies she can do.

I always recommend seeing a Pelvic Health Physiotherapist first if you can and find a qualified prenatal trainer who will understand how to continue to support you.

📚 Book recommendation...

“Why did no one tell me” written by Pelvic Health Physiotherapist Emma Brockwell - PhysioMum

Just one of the books in my ever growing collection which I use as resources for both me and my clients. I’ve been meaning to share about this book for ages after adding it to my collection when Emma brought it out earlier this year.

Women should be able to access up to date evidence based knowledge and information. Knowing how to prevent, support and treat their physical health (and conversely their mental health) during and after pregnancy. Many of the physical conditions that can happen during this time are very treatable and some can be preventable - here’s where pelvic health physiotherapists are like superheroes by giving you an in depth assessment!

The book is like having a pelvic health physio in your pocket - offering brilliant and easy to understand information, guidance and most importantly when to seek help. Not only does the book cover pregnancy, delivery, early recovery, help if things feel different, returning to exercise guidance, Emma has included check lists, guides, resources list and what I think can often be missing a chapter on perinatal mental health.

Emma is also one of the co-authors alongside Grainne Donnelly (Pelvic Health Physio & a leading expert in Diastasis Recti) and Tom Goom (physio and specialist in the management of running injuries) on the first returning to running post natal guidelines published in 2019. These are free to access for any health professional and fitness professional to use to help navigate their clients return to running. A must have resource for any coach/trainer to have in their toolbox which can be accessed here -https://www.absolute.physio/wp-content/uploads/2019/09/returning-to-running-postnatal-guidelines.pdf

👣 Getting the steps in on route to teach tonight’s prenatal class. The last time I was allowed to teach this class in a studio was back in October...feels so good to be able to offer both in person and online class options again.

Tonight’s class will be focusing on strengthening the back of the body, opening into the chest/upper back and combining it with a mix of mobility, breathing, core engagement and pelvic floor release work. Bringing some extra focus to these areas of the body as we are aiming to help keep the body feeling strong, mobile and create as much space as we can as pregnancy progresses.

If you fancy giving class a go some spaces are available at next week’s class - just pop a message to [email protected]

Feels great to be able to finally offer some prenatal & post natal classes back in the studio...full details below ⬇️

Prenatal Pilates
Thursdays | 6pm | The Wee Retreat

This is a brilliant addition to your existing training during pregnancy. Low impact class combining modified Pilates, everyday movements, and mobility/stretch.
Within this class you’ll learn about connecting to your deep core, breathing, using different strategies with the exercises and movements both inside/outside of this class so that you can feel confident moving outside of class.

Options
•Single class
•4 weekly pass - includes access to Saturday mornings live online class plus class recording to replay in own time

Booking includes:
•Prenatal exercise mini guide
•Weekly check ins

Only 5 spaces available each week at class due to social distancing - this week spaces are filling up fast

————

Post Natal
4 week block starts 16th June 2021
Wednesdays | 10.30am-11.15am | The Wee Retreat

The Foundations - Reconnect & Strengthen

The body goes through a lot of changes in a relativity short space of time of pregnancy, delivery and life as a mum. This class is for any new mum who is looking to get back into exercise - we use a mix of mobility/stretching, strengthening exercises and everyday movements.

We will build on the foundations of the body, work on your deep core and pelvic floor connection; learning about managing pressure and tension using different strategies, and most importantly what we can do if things feel different.

Booking includes:
•Post natal exercise mini guide
•Weekly check ins

Only 5 spaces available at class due to social distancing. Babies are welcome along to class.

To book or ask questions please pop a message or email [email protected]

Some wise words about navigating the fitness industry. Miriam is one of the kindest and really knowledgeable PTs I know in Glasgow with such a positive 360 view of it.

I struggle to find out where I fit in in the fitness industry.

I don't post pictures in my matching gym wear (because none of my gym gear matches anyway )

I don't post transformation pictures, rather I showcase clients results which are beyond aesthetics.

I try to focus more on home cooking and nutrious fuel than calorie counting.

I delve into education on sleep, stress, mental wellbeing rather than exercise training splits..

The fitness industry is a tough one to navigate and an even tougher one to feel included in.

So if you are feeling a little lost, a little unsure where to start or how to keep going or maybe feel like you just don't belong here.

I'm here to say that you do belong. You have every right to be here and I'm right there with you.

🤓 Workshop Wednesdays

Just finished the brilliant Helen Keeble Pelvic & Women’s Health Physiotherapy The Functional Female Pelvic Floor - Online for coaches/personal trainers. Pelvic floor dysfunction can have a huge affect on someone both mentally and physically especially if they are told that they cannot take part in the exercise they once loved.

Helen brought a lot of interesting recent research to talk us through which was brilliant, making the studies easy to understand and providing us with simple ways to implement changes. Things don’t have to be complicated to work.

It goes back to the message of educate, be open, progressive, encouraging, reassuring and focus on what the client CAN do!

As I start to offer more strength training services this year I wanted to make sure I wasn’t just coming with my pre/post natal hat on and this workshop has perfectly answered some questions I had to support even more women outside of these two life stages whether they have symptoms or not.

If you’re a coach or PT working with a lot of females who enjoy lifting and high impact exercise I’d highly recommend going on the waitlist for this workshop. If we are all a little bit more aware we can help make it easier to chat about what are often taboo topics but also can help our clients much earlier by referring/recommending local pelvic health physios to them so that your client can continue to do the exercise they enjoy.

📚 Sunday reads...

Since the start of this year I’ve been making more time to read. Last month I read ‘How to build a healthy brain’ by Kimberley Wilson a nutrition-trained chartered psychologist - really enjoyed this read!

Many might not know it but I studied psychology at uni and have always found it fascinating. This book puts the brain at the centre of the health conversation. Kimberley covers everything from diseases like Alzheimer’s, understanding research papers, to how things like sleep, nutrition and physical activity can protect our brain health to building psychological resilience. I feel she explains complex things really easily, and it’s one of those reads where I felt I could hear Kimberley talking.

I think most of us would agree that looking after our own mental health is important but I feel this last year it’s really highlighted just how much it’s needed, and also how much more we still need to normalise it.

As we return to more of a pre-pandemic life I’ve found this book so helpful with understanding more about the brain and myself, what things have a positive impact on me and try to navigate some of the anxieties which I didn’t have pre-pandemic life.

☁️ Friday thoughts...

I feel really strongly that it is our responsibility as coaches/trainers to continue to learn but also challenge what we already know as more research is carried out.

I became a Certified Pregnancy & Postpartum Athleticism Coach last year - one of the best courses I’ve done so far! Brianna Battles who created the course is a very experienced and brilliant strength & conditioning coach. It’s provided me with a new way of approaching training and the chance to be able to support more women in different forms of exercise/movement. I’ve not only got more tools and strategies in my existing pre/post natal coaches toolbox but it goes beyond this with a 360 approach bringing in mindset and identity that pregnancy and it’s aftermath can throw at us.

Part of my job is to meet you where you are at and what your goals are. Whether you enjoy strength training, running a 5km once a week or want to be able to manage your activities of daily living - I am here to support you!

I’ve been integrating what I’ve learned on the course into my existing classes/sessions and seeing a real positive with clients. So excited to be able to share some of my new plans I have as they come together over the next few months.



Image credit: Brianna Battles- Pregnancy & Postpartum Athleticism

Under the watchful eye of assistant coach Oscar....

It was so nice last week to be able to start doing some 1:1 in person sessions again and have Amy with Oscar back in a studio. She’s been back at our online group post natal classes since January, steadily progressing over this time and feeling stronger each week.

I’ve been a lot quieter on here with lots going on in the background working on some new offerings. Keep an eye out as some classes start to move back to in person and some exciting new changes happening over the next few months.

One for anyone currently pregnant - please do share with anyone you know who could benefit from it.

Pelvic Health Physios can help with so many things during pregnancy. Any client I’ve had whose gone to Rosie have all said it’s one of the best things they’ve done for themselves, and for me as a trainer she’s been brilliant at keeping me up to date when a client has been working with her.

One of the best positives of online classes has got to be having the chance to train with family or friends who live apart.

🤰🏼Gemma joined my prenatal Pilates classes last year before we moved online, her sister Anna who lives in London joined class meaning they managed to train together during their pregnancies.

🤱🏼They’re a few months apart on their post natal journeys and have joined the post natal class in their own time when they felt ready. It’s been so nice to have them both back together at class online, and continuing to support them. Extra bonus when the little cousins are awake and join in class!

Looking for new things to try? Why not give animal flow a go!

⬇️ Check out Alex’s next block starting in a few weeks.

Such a fun different way to move...you’ll not be disappointed!

N E W - B L O C K
Starting soon

______________

A little early bird offer for you, valid until this Sunday.

If you are looking to improve your mind, muscle connection and are keen for epic online flows then sign up here:

https://trainlivelaugh.mypthub.net/3/p/90350

Sessions start back up Tuesday evening 02/03/2021.

Would love to see you there,

Alex

Everyone say hi to Oscar 👋🏻

He’s one of our cute buddies in the current post natal crew. All set and ready for this morning’s online class with his awesome mum Amy.....might be time I send Oscar his own Pilates ball!

This is one of my favourite classes to teach and you’ll be amazed at how quickly the little ones do get used to mum doing some movement for them.

There is no pressure in this class to do everything, it’s very much team work with the babies....pauses for cuddles and feeds if needed or plays for laughs in between exercises. All classes are recorded and available to access after.

The Wee Retreat’s February timetable is available to book on to and they have some brilliant fully funded online courses available starting this month.

Along with my regular Thursday night prenatal Pilates class, I’m excited to be delivering a 6 week post natal course combining a mix of rehab using Pilates and functional movement, educational support for mums to understand their post natal body and using that information to navigate returning back to exercise and the chance to chat/meet with other mums. This course is starting next week and has a few spaces left, please do spread the word if you know a mum who may be feeling isolated and may benefit from it. If they head to https://www.theweeretreat.co.uk/ they can book their space.

Here it is!! Our online class timetable for February!!!
We also have the following online courses starting from next week- most of them fully funded so please help us spread the word and get them filled with people who need them!
Mindfulness for Carers | Chair yoga for those with mobility difficulties | Post -natal Pilates for new mums feeling isolated |
Baby massage course - 4 week course
Sharing is caring ;)
All booking available on our website or get in touch directly :)

Have a great weekend folks!

Who doesn’t love trying out some new recipes?!

Pop the guys a message for 30 free ones to try!

🗣 Feedback Friday

This was such a nice surprise to get a photo sent through of one of my pregnancy clients taking part in last night’s class online from home.

🤰🏼 Caroline has been attending class since early October from 16 weeks. Last night we spent some extra time working on the upper body, opening into the muscles, then exercises to focus on strengthening them and working on our diaphragmatic breathing. As your pregnancy develops it’s an area which can start to feel tight as your breasts grow, posture changes, rib cage begins to widen, and your diaphragm moves which helps your body accommodate your growing baby.

💻 We’ve got 3 classes on offer each week which can be joined in live or can play catch up on the class recordings in your own time, either as a drop in class or on a monthly pass.

Tuesdays 7-8pm
Prenatal Pilates Class

Thursdays 7-8pm
Prenatal Pilates Class

Saturdays 9-9.30am
Prenatal stretch and mobility Class

📩 If you have any questions about exercising during pregnancy (you might be a keen runner or love lifting weights and want to know how to continue moving in the way you love), would like more information or to book on please do reach out. Either pop a message or email [email protected]

👋🏻 Hello 2021

The year is starting off in the same way when we stopped for the festive break. I’m choosing to focus on the positives of what I can still do: provide movement, support and education.

For January all live group classes will remain online via Zoom. Drop in classes and monthly pass options are available. All classes will have an option to catch up on the class recording if you can’t make the live time but would like to access in your own time. New to class? Try your first class for free.

🤰🏼Please note for pregnancy classes the class size is capped. You will be asked to complete a PARMed-X form before attending your first class so that suitable exercise options/information can be offered for the stage you’re at in your pregnancy. Tuesdays class begins from 12th January.

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New for 2021

A big aim of mine for this year is to provide a space to help bring education on different topics and allow a safe space for questions.

From next week I’ll be running free snack bite information/Q&A sessions, these will be run via Zoom as I’d like anyone to have the chance to join in the conversation/interact and to allow any follow up links to the topics and local experts afterwards. It will be recorded for those who’d like to access the session but can’t make the time.

📩Any questions about classes, Snack Bite Sessions or to book on please do pop a message or email [email protected]

➡️ Swipe along to January’s timetable and next weeks Snack Bite Session

🙌🏻 Made it...

Last classes of the year have been taught. Never thought my first full year of being self employed I’d have spent the majority of it not in the studios or gym but working online.

I am incredibly fortunate to have been in a position to continue working online delivering classes and working with 1:1 clients. The biggest thank you again to everyone who took the jump online with me, online wasn’t for everyone and I respect that.

From only ever having delivered workshops online before in previous jobs, I know I didn’t have it perfect when I started this in March and that’s ok. It has been a huge amount of trial and error to get the best out of each class or session, what works and what doesn’t work. All of my clients have been incredibly understanding, and even now this continues to be a work in progress for me. You have all helped me keep my small business going for another year.

⬇️ Really beginning to wonder when sessions will begin to resemble something even remotely similar to how they looked when 2020 started but for now online is here to stay.

☕️ Fuelled with coffee from Grain and Grind for a walk earlier today with one of my lovely clients Amy and her little one Oscar before Christmas.

🤰🏼Amy trained with me throughout her pregnancy this year and we’ve managed to meet up every few weeks since Oscar was 5 weeks old just to chat and walk. It’s been a really great way to catch up outside of Zoom/FaceTime life just to see how she is, providing support for recovery, and sign posting if needed before returning to training with me post natal.

Support doesn’t always have to be just within a class or 1:1 session. Pregnancy and post natal support this year has been so different and it’s taken me a while to figure out what works and to try provide a way to support outside of classes.

Keep an eye out for small drop in walks/coffees/chat/additional support being available in the new year, not just for any clients currently training with me.

💪🏻 Progress

This is one of my clients Christine who I’ve been working with since June, all our sessions a part from a handful have been online.

The movement below might seem very simple, but when I met Christine her movement was really limited with rotation this was a movement she couldn’t do. She has now been able to comfortably try a few causal tennis sessions with her husband over the last month 🎾

Christine was experiencing a lot of pain across her upper back, neck and shoulders, in addition wanting some help with long term back issues. The pain and limitations in her upper body movement had gotten to the point where she felt she had lost all strength in her neck muscles that even going on a daily walk she struggled to be able to hold her head up properly as it felt too heavy, and felt restricted to getting any further movement in her shoulders.

When she got in touch she was working with a physio and so I used her sessions with me to compliment the work they were doing together, with each follow up appointment keeping the physio up to date with what we were working on to get feedback.

Some of the things we’ve worked on:

* Starting small so that we could reduce the pain and at the same time build confidence in her that it was safe for her body to move
* Building 5/10mins of regular ‘snack bites’ of movement to create a good habit
* Strengthening her key muscles
* Breathing
* Mobility

Progress can take time, especially if you’ve been experiencing chronic pain and Christine came wanting help for the long term. Now that she is moving regularly, her pain has significantly reduced, and her range of motion has increased we used our session this morning to reassess so that I can help her towards some new goals for next year, building on top of the foundation work she’s done.