Physique Health, Winnersh Videos

Missing the Greek food already 🇬🇷 Made a Greek salad with chicken, rice & homemade tzatziki for dinner tonight 😍 Perfect summer dinner! #iykyk #greekfood #holidayrecipes #summerfood #healthy

No gym on holiday? No problem! This was one of my favourite workouts in a long time. I went for an early morning walk/jog along the coastline and found a bench with a beautiful view, so I made the most of it and done a quick workout before heading back! 👉🏼 Press ups 👉🏼 Step ups 👉🏼 Dips 👉🏼 Squats 👉🏼 High plank rotations 10 reps of each x 4 rounds! I didn’t see a single person the whole time 🙌🏼 It was so peaceful! #jurassiccoast #outdoorworkout #exercise #fitness #health #mentalhealth #goodforthesoul #personaltrainer #workout #homeworkout #scenery #running

Transverse Abdominal Breathing (Core Breathing) This is the most important exercise you can do throughout your pregnancy and postpartum recovery. Following birth, this is the first exercise you should focus on to restore your core and aid with recovery from any diastasis recti and pelvic floor weakness. Simply follow these steps: 1. Inhale and expand through your ribs & tummy 2. Exhale and draw tummy in to contract your transverse abdominal muscles (deep tummy muscles which are vital for core health). Think of this as “hugging your baby” with your abs, not just contracting & squeezing your tummy. 3. Focus on adding in a pelvic floor contraction during the breath, drawing up on the exhale. Modifications: you can do this in different positions e.g. seated, standing or on your hands and knees. This breathing technique should then be used when completing other exercises to help with building a strong core & pelvic floor during movement. Try to do this daily, either before a workout to warm up your core or throughout the day when you have a spare few minutes. Your body will love you for it when you have a strong core for later pregnancy, labour and postpartum recovery 🙌🏼 #prenatal #prenatalexercise #postnatal #postnatalfitness #prenatalfitness #pregnancy #pregnancyexercise #personaltrainer #coach #pt #transverseabdominis #healthypregnancy #exercise #workout

Transverse Abdominal Breathing (Core Breathing) This is the most important exercise you can do throughout your pregnancy and postpartum recovery. Following birth, this is the first exercise you should focus on to restore your core and aid with recovery from any diastasis recti and pelvic floor weakness. Simply follow these steps: 1. Inhale and expand through your ribs & tummy 2. Exhale and draw tummy in to contract your transverse abdominal muscles (deep tummy muscles which are vital for core health). Think of this as “hugging your baby” with your abs, not just contracting & squeezing your tummy. 3. Focus on adding in a pelvic floor contraction during the breath, drawing up on the exhale. Modifications: you can do this in different positions e.g. seated, standing or on your hands and knees. This breathing technique should then be used when completing other exercises to help with building a strong core & pelvic floor during movement. Try to do this daily, either before a workout to warm up your core or throughout the day when you have a spare few minutes. Your body will love you for it when your have a strong core for later pregnancy, labour and postpartum recovery 🙌🏼 #prenatal #prenatalexercise #postnatal #postnatalfitness #prenatalfitness #pregnancy #pregnancyexercise #personaltrainer #coach #pt #transverseabdominis #healthypregnancy #exercise #workout

Pregnancy Massage Vibes 🤰🏻🤍 This is a 60 minute treatment I offer for expectant mums to work on areas of discomfort & help with relaxation. This can help with quality of sleep, pain management, reducing stress & anxiety and preparation for birth. If you or a loved one would be interested in this treatment, feel free to message me for more information. Gift vouchers are also available 🎁 #pregnancymassage #prenatalmassage #massagetherapy #mumtobe

Research has proven the benefits of exercise during pregnancy, this doesn’t have to be in the gym (this is just what I enjoy and have continued to do), regular walks, bike rides, yoga or making sure you move more will all have huge benefits. Here are just a few: ➡️ Reduced aches & pains ➡️ Improved sleep & energy levels ➡️ Improved posture ➡️ Improved fitness will help with labour & delivery (something we all want 😅) ➡️ Reduced risk of complications such as gestational diabetes ➡️ Helps with postpartum recovery ➡️ Reduces the risk of high blood pressure (hypertension & preeclampsia) …I know first hand how tiring pregnancy can be, so don’t beat yourself up if you’re not up to exercise. But when you do have the energy, get out for a little walk or complete a prenatal yoga YouTube video instead, you’ll feel great for it and it may lead to a little more energy to do it again! ❤️ In need of some help with your pregnancy training? Drop me a message anytime! 📧 DISCLAIMER: exercise which is suited to one persons pregnancy may not be suited to your own, so always check with your doctor, midwife or a qualified fitness professional if you’re unsure. #pregnancyworkout #prenatal #postnatal #healthymumhealthybaby #pregnancy #health #workout #fitmumtobe #benefitsofexercise #fitness #pregnant #prenatalworkout #firsttrimester #secondtrimester #thirdtrimester #igfitness

The reason I haven’t posted a workout video in a while 🤰🏻 I’m now 21 weeks pregnant and I’ve fortunately been able to train throughout my whole pregnancy so far. I often get asked “how have you adapted your training?” The answer is, I haven’t much. I have lowered my weights, especially on the big compound lifts like squats & deadlifts, but I’ve continued with a similar style of training to what I was doing pre-pregnancy*. I just listen to my body and give myself more rest when needed. I also focus more on my breathing, bracing my core and pelvic floor and try to include exercises which will strengthen areas affected by the growing bump. Here’s my workout from last week 💪🏼 I started with 20 minutes of steady cardio on the cross trainer, then went into: 1️⃣ Barbell Back Squat 4 x 8 (I’ve now lowered my weights down to 30kg compared to 60kg + previously) 2️⃣ Incline Bench Press x 12 ➡️ High Step Ups x 10 each leg 3️⃣ Lat Pull Down x 15 ➡️ Reverse Lunges x 16 Core Work: 4️⃣ Palloff Press 2 x 10 each side 5️⃣ Side Planks 2 x 30s on each side I then finish with some deep stretches around my hips & pelvis 🧘🏻‍♀️ Need help with your training? Drop me a message today 📧 #PregnancyWorkout #2ndTrimester #HealthyPregnancy #PrenatalFitness *consult your midwife, GP or a qualified health professional if you’re unsure about exercise during your own pregnancy, especially if you have any underlying health conditions. It’s safe to continue what you were doing pre-pregnancy, but listen to your body and seek advice before starting anything new.

“Parenthood has the greatest potential to influence a human life” Mid swim, Mya got out the pool and started to do press ups and squats 😂 (I hope she’s not copying my form here!) I have never told her to do these, kids learn from what they see, it’s amazing how we can influence them without even saying a word. The more active we are around our kids the more this will encourage them to keep fit and healthy themselves. I’m a big believer in getting outdoors, moving our bodies more and being a positive influence for the next generation. Proud of you Mya, keep it up 💪🏼🤣

First time joining a gym since having Mya and I’m loving it! It feels great to be setting new goals for myself and getting stronger 💪🏼 It’s hard not to compare myself to pre-baby, 40kg used to be my warm up!!! Now it feels so heavy! I plan to build up slowly and really work on my form before adding extra weight. I’m already dreading how my legs will feel tomorrow 😂 Looking forward to feeling stronger again 🔥

Big lift for my client Gavin today! 🔥 He hit a new PB of 120kg for 5 reps 💪🏼 So proud of Gavin, he puts 110% into every session and we’re already seeing amazing results after just 2 months 🙌🏼 #personalbest #proudpt