Nicola asked: I was wondering if its possible to eat too much fruit? I love raspberries and strawberries and eat loads of them with breakfast and as snacks through the day. It doesn’t put weight on me or have any adverse effect so I wanted to know if I could be doing my body any harm by eating so much.

Answer…

While it is possible to overdo anything – including water – from what you’ve told me it doesn’t sound like you’re overdoing it.

Strawberries are highly histamine forming so if you’re prone to hayfever or urticaria then keeping these and other high histamine foods to a minimum can help reduce attacks significantly. There has been a lot of chatter in the media about too much fruit being harmful as many people drink a lot of juices and smoothies which contain a lot of fructose. Which although is not as harmful as refined sugar it’s still a sugar.

When you eat fruit whole you also get fibre which helps deal with the sugar so it’s less of a problem. Also in a large glass of juice there may be as many as 4 or 5 oranges for example and because of the fibre you wouldn’t eat 5 oranges at one sitting. Berries on the other hand are packed full of antioxidants and are low GI so in your shoes I wouldn’t be worrying although maybe considering ringing the changes and including other berries for variety such as blueberries or unsweetened cranberries to give your breakfast some zing and make sure you get plenty of vegetables in your diet too – at least 3 of your 5 a day minimum should be veg.

Carole Batchelor has diplomas in Holistic Nutritional Therapy and Allergy Intolerance Therapy and  is qualified to Diagnostix level in Callahan Techniques Thought Field Therapy.  She is also a Grief Recovery Specialist.

Ask Carole about: Food Intolerance, Thought Field Therapy, Bloating, Irritable Bowel Syndrome, Fatigue, Gall Bladder Problems, Grief, Anxiety, Stress.

Got a fitness, nutrition or weight loss question? Ask it here!

Guest Blog Post: Dr. Enid from The Taymount Clinic explains why we should juice and not just eat the stuff!!…

Loads of good reasons, here are just a few to chew on…

1. Juicing is a way of mechanically chewing up your food before you eat it. Your body is like a juice extractor, you chew the foods up so that your body can extract the nutrient-rich juice and then reject the fibre. Juicing saves your body time and energy – it is like nature’s fast food, healthy fast food. Most of us are too busy to chew properly and this has bad effects like bloating, wind, reflux etc.  Juicing gets nourishment into your body in a form it can absorb quickly and easily.

2. You would not sit down to a big plate of greens and fruit for breakfast – so you would not just eat the stuff. Also, we need to eat more fruits and veggies to get the same nutrients that we used to get in our fresh food; intensive farming and long journeys to market, vast storage barns where the produce is stored, all mean that our food has lost a lot of its nutrients but the time we get them home. We should try to eat more seasonally and more locally produced foods to get more nutrients.

3. Juicing enables you to “wrap up” the less attractive taste of nutrient-rich greens and veggies in the sweet and flavourful juices of fruits making the whole thing palatable and getting nutrients inside you that you would not normally have ingested.

4. Because we don’t just eat the stuff!

But don’t we need the fibre?

Yes we do need fibre, we are not suggesting that you replace all your meals with fruit and veggie juices – just ADD the juices to your diet and eat nice high fibre meals as well. People who go on juice-only fasts often have a lot of problems with constipation so we acknowledge fully that we need fibre, probiotics and prebiotics to maintain a healthy colon. So drink your juice and eat your high fibre complex carbohydrates (wholegrain cereals and salads) too!

How much juice should we drink every day?

Studies over 10 years in Israel have shown that just one half-litre glass of green juice taken three times per week can reduce your chances of Alzheimer’s by an astonishing 76%. Think what a daily drink could do! If you get into the habit of taking a large glassful (think of a pint glass) every day and then a refreshing carroty or beetrooty or fruity cocktail for the fun of it any other time of the day, then you are boosting your daily nutrient intake way beyond what most people have in a week. 30 days on that and you will feel the energy and health improvement.

I don’t have time in the mornings to make a juice, can I do it the night before?

Yes, if you can get the juice nice and cold with some ice, put it in a flask and fill it right to the top to avoid air oxidation and keep it in the fridge until you need it, you won’t lose too many nutrients and the quality will be ok. An old juice is still better than no juice!

Which juicer is the best one to buy?

The best juicer on the market is the one that you would use every day. It is no good buying the top of the range technically brilliant machine if it doesn’t suit your lifestyle and spends most of its expensive life in the cupboard – I have been there, done that! A cheaper, less-efficient juicer that is a pleasure to use and one that you keep on the table top and use every day is a far better buy than the gleaming stainless steel beauty that costs you a month’s salary and is too complicated to clean up afterwards.

Great starter models are shown on the “Shrek Juice” leaflet. Other models of juicer are designed for multi-purpose and more advanced kitchen usage and we cover some of those in the demonstration.

Should we only juice organic foods?

In a perfect world, all produce would be organic and yes, that is the best type to buy and juice. But this is not a perfect world and organic foods cost a lot more than conventionally farmed produce. A juice made with conventional fruits and veggies is still better than no juice at all. If you have to compromise, consider that any green leafy vegetable is going to have been sprayed at least once (sometimes many times), so where you have a choice, buy green leafy veggies organically if you can and wash thoroughly all the other produce that you may have to buy conventionally grown. Make the spinach, lettuce, cabbage and kale the first choice for organic if you can; it is much easier to wash the other produce and remove pesticides and chemicals, much harder to get them off crinkly lettuce and kale leaves.

Things like avocados, bananas, oranges and coconuts etc., have thick skins so they should be ok to eat non-organic. Make choices where you can, but don’t worry about it if you can’t. It is still good to juice even if it is not organic.

I’ve got a smoothie maker – can’t I use that? What is the difference between a smoothie and a juice anyway?

Smoothies are blended fruits and vegetables with none of the fibre taken away – it is the whole fruit or veggie blended to a fine pulp and sometimes watered down with fruit juice or water to make it drinkable.

Blenders are the same thing as smoothie makers and neither one is a juicer. You really need a juicer AND a blender in the kitchen.

Stay Juicy – Stay LIVE!

For more ideas on juicing, join in one of the Juicy Workshops at Taymount Clinic - for details of the next one. Fun, information, juicy samples and take-home recipe sheet and a chance to try out various juicing machines.

Claire asked: I go to the gym first thing in the morning, at about 8.30. I usually eat breakfast first, a bowl of cereal or some toast. Do you think I should eat breakfast before I do my workout or after?  Will eating breakfast before my workout stop me from burning fat?? I find I’m always hungry after my workout anyway, even when I’ve had breakfast before….

Answer…

First thing in the morning your glycogen stores (energy stores in your muscles) are at their lowest.  If we assume you eat a normal amount of calories for your size/activity levels and have your last meal of the day between 6 or 7pm, then by your 8.30am workout your body would have been burning off glycogen for over 12 hours.

Depending on your resting metabolic rate, this could be up to 1000 calories burned off in this time, so your glycogen stores would be running low to empty by 8.30am.

There is one school of thought that claims training at this time on an empty stomach and with low glycogen stores is a great way to force your body to burn fat.  I am inclined to agree with this – you will burn more fat if you train on an empty stomach first thing in the morning.  However, you will also get back from your workout feeling weak, starving and ready to demolish a whole box of Special K… which defeats the purpose of your workout if your goal is to burn fat!  You will also be more prone overtraining, fatigue and muscle damage… which again defeats the purpose!

The key is to think of your body like an engine and match your fuel intake to your activity levels.  You need to give your body enough fuel before your workout to give you the energy to train efficiently.  This might be 100 – 200 calories depending on your size and the duration/intensity of your workout.   Choose high GI carbs (fast release) if you are eating less than 15 minutes before your workout, or moderate GI carbs if you are eating more than 30 minutes before.

Once you are back from the gym you need to refuel your body so that it has enough energy and protein to repair itself and recover in time for tomorrow’s workout.  This might be 300 – 500 calories, again depending on your size and metabolic rate.  Post workout you want to combine carbs and proteins, so have some eggs, tuna or beans on your toast.  The added protein will also help to fill you up.

So to answer your question, I would recommend eating both BEFORE and AFTER your workout.  Something small and higher carb before to give you the energy to train, then something larger and higher protein after to help your body recover.

Liam Sartorius is a REPS level 3 personal trainer specialising in resistance training and weight loss.  With over 10,000 hours 1:1 personal training, he has a wealth of experience in body shape and body weight change.

Ask Liam about: Fitness Training, Circuit Training, Muscle Building, Muscle Definition, Exercise for Weight Loss, Nutrition for Weight Loss.

Got a fitness, nutrition or weight loss question? Ask it here!

Guest Blog Post:Nicky from surfholidays.com explains why surfing is the perfect sport for people into fitness…

Have you ever wondered whether you now have what it takes to try surfing?  We are surrounded by images of happy beach-goers, carrying their surfboards to the sparkling ocean waves and then paddling out into beautiful barrels.  Often we dismiss surfing as something that we could never do, but with great options for surfing holidays on our doorstep in Europe, not giving surfing a go, really is a thing of the past.

Surfing is perfect as a sport that not only gets you into shape, but really rewards you when you are fit.  Gone are the days of the stereotypical “beachbum” aura of surfers, and in its place is the athletic and environmentally in-touch individual.

After logging all those hours in the gym or on the road, there is nothing like the feeling of walking on sand, and breathing in the fresh salty air as you make your way to the waves for your first surf session.  Wading into the swirling ocean waters, whether its off the coast of the UK, Ireland, or somewhere slightly warmer on a surfing holiday in Portugal, fills you will excitement.

Just going into to the surf is a great work out.  Whether you are paddling on your board – working your arms and core muscles for balance, or pushing with your legs against the sandy shore to counteract the pull of the tide, the ocean is one of the best gyms in existence.

Surfing itself is an amazing all round workout.  Your balance is put to the test, helping you to develop the core and micro muscles, whilst your strength will quickly be used, in not just the paddling, but the “pop-up” as well.  This is the manoeuvre where a surfer uses their arms to help take themselves from laying on the board to standing and riding a wave.  The pop-up is an amazing sculptor for the arms, shoulders and back.  And of course, there is the cardio element to surfing.  Pushing your body to respond to coming waves by paddling really hard, holding your breath when you go under water, it all puts you through your paces.

Yet the best moment of any surfing experience has to be when you first catch a wave.  After all your hard work getting fitter there will be nothing so rewarding as when you push yourself onto your surfboard, start to paddle and feel the enormous energy of the ocean’s waves pushing you and your board towards the shore.  It feels like you are flying.  Sea spray flies around you, the world flashes by, and if you are really lucky, you are able to hop to your feet and you feel like you are gliding.  You are literally walking on water.

More often than not getting up will be the hardest part to surfing for a while, but amazingly this doesn’t even bother the majority of beginner surfers.  There is something so rewarding about being in such raw elements, learning about your own body’s capabilities and learning respect for the ocean’s magnificent power.  Surfing is a great workout, but more often than not, you won’t even realise you are working out, because you will be having so much fun.

Nicky - surfholidays.com

Christine asked: I am vegetarian and don’t eat either fish or meat. Recently I have had a lot of muscle strains around my joints. I take Omega 3 oils as a supplement, and I take Glucosamine and Chondroitin. Can you suggest any other vegetarian sources of omega 3 oils?

Answer…

I would recommend that you vary the source of all essential fatty acids to ensure you’re getting a good range – from seeds, nuts and avocados, as well as good quality oils such as hemp and flax, rather than relying on a single source supplement.

There is no doubt that it is extremely hard to get enough of the good fats exclusively from vegetarian sources, if you wanted to try the effects of fish oil for a few months then I would suggest that you look at Krill oil both for it’s superior health benefits and the fact it is prolific, sustainable and at the very bottom of the food chain:

Antarctic krill (Euphausia superba) is a small shrimp-like crustacean that exists in large swarms. It attains an individual maximum size of 2 inches and feeds mainly on phytoplankton or sea ice algae. Krill is the staple food of many mammals, fish, and sea birds in the Southern Oceans. These creatures are natural sources of EPA, DHA, astaxanthin, and choline.  According to recent reports, the total krill biomass is estimated at over 500 million tons. This is estimated to be roughly twice the weight of all 6.7 billion humans on the planet.

The vast majority of krill are harvested for use in the aquaculture and pet food industries. Krill for direct human consumption, in the form of krill oil supplements, amounts to less than 0.1% of the precautionary catch limit set by CCAMLR. (The Commission for the Conservation of Antarctic Marine Living Resources)

Benefits of Omega-3 Enriched Krill Phospholipids 

Omega-3 fatty acids are among the most important of all dietary molecules. This is because they are central components of almost all cell membranes – forming the bricks and mortar of the body’s entire architectural system.  To put this in perspective, consider the total surface area of some of the body structures:

Skin  two square meters (roughly two square yards) 
Lungs 100 square meters 
Intestines 300 square meters

If we laid out all our cell membranes side to side, they would cover an area equivalent to roughly ten football fields. If we zoomed in closely, we would find that this surface is comprised of phospholipids, rich in omega-3 fatty acids. It is these phospholipid membranes that control the transport of all molecules in and out of cells. Vary the omega-3 content of the diet and we vary the composition, integrity, and function of our cell membranes. In addition to their structural roles, omega-3 fatty acids help regulate a vast signalling network, the inflammatory system, and our repair functions.

In short, we are shaping and building our cell membranes by the food and supplements we consume each day. Optimising our omega-3 fatty acid intake ensures that the structural and functional attributes of our cells are prepared to meet any physiological challenge.

Additional Attributes 

Krill oil can be seen as a category of omega-3 fatty acids unto itself. It is the additional attributes that have many people now looking to krill oil as a value-added component of a healthy lifestyle. 

1) Krill omega-3 fatty acids are bound to phospholipids, as opposed to triglycerides; 
2) Krill PL contain choline, a neurotransmitter precursor important to brain and muscle tissue; 
3) Astaxanthin, a naturally-occurring carotenoid molecule with powerful antioxidant activity.

Choline and Its Many Health Benefits 

Choline is found in krill phospholipids as part of the phosphatidylcholine molecule. Choline is not found in fish triglycerides.  Choline has critical functions as a precursor to the neurotransmitter acetylcholine.  Acetylcholine is the neurotransmitter that is probably most well known for its involvement in Alzheimer’s disease.  If we have adequate levels of choline, we support the acetylcholine neurotransmitter system, which protects attention, focus, memory, and even muscle function. Choline is also one of the body’s most important methyl donors, contributing one-carbon units much like folic acid and vitamin B12.

Astaxanthin 

Krill oil contains high levels of one of the most powerful natural anti-oxidants called Astaxanthin. Astaxanthin is a carotenoid molecule from the same family as beta-carotene, lycopene, and zeaxanthin. Recent studies suggest that astaxanthin has anti-inflammatory action, inhibiting cytokine cascades involving  NFkB and TNFalpha. This has led to the use of astaxanthin in a number of ongoing trials of cardiovascular health, respiratory health, joint health, athletic performance, and others.

Astaxanthin is what gives salmon its red colour. Krill get their astaxanthin from small phytoplankton, their primary source of food.

If you have recently been exercising more heavily then you might also need to look at getting good quality protein to help build and strengthen your muscles – sources such as spirulina, chlorella and blue green algae all offer good quality protein that is easily assimilated with accompanying minerals that are fantastic for health. Lamberts also do a great pea protein supplement in powder form – all of these options of course are suitable for Vegans unlike many protein supplements which tend to be whey (milk) based.

Carole Batchelor has diplomas in Holistic Nutritional Therapy and Allergy Intolerance Therapy and  is qualified to Diagnostix level in Callahan Techniques Thought Field Therapy.  She is also a Grief Recovery Specialist.

Ask Carole about: Food Intolerance, Thought Field Therapy, Bloating, Irritable Bowel Syndrome, Fatigue, Gall Bladder Problems, Grief, Anxiety, Stress.

Got a fitness, nutrition or weight loss question? Ask it here! 

Carole asked: I am very aware that I need to improve my fitness level, I currently manage to fit in 1 pilates class a week but because my work patterns are very erratic i find it hard to commit to being in the same place at the same time each week.  I was doing two nights a week of Salsa dancing but current work is taking so many evenings I simply can’t fit it in.  So remembering some strap on weights at the back of a cupboard I’ve decided to wear them on my ankles while I work so my legs at least are working a little harder but is this really a good idea?  Anything I should bear in mind? Obviously this is only the first step in getting me back towards regular exercise.

Answer…

Ankle weights add between 1 to 3kg of weight to your lower leg.  The theory is simple… by increasing the load on your legs you give them more of a workout during normal physical activity.  The added load on each step you take will challenge your muscles, helping to tone your legs and increase the total amount of calories you burn each day.

But that is the theory. 

The toning / calorie burning effect of ankle weights all depends on how active you are throughout the day.  Wearing your ankle weights while you are sitting at a desk will do nothing for you!  If having ankle weights on puts you off moving around (acting like a ball and chain) they can actually reduce your daily activity levels. 

However, if you are active through the day (walking / going up stairs) then ankle weights will certainly give you a boost – helping to tone your legs and potentially increase your energy output by up to 100 calories a day.  This may seem small, but cumulatively that is 700 calories a week, 3000 calories a month and 36,500 calories a year!

On that basis ankle weights are certainly a step in the right direction towards regular exercise…  but think of them as an added boost to your physical activity levels rather than a substitute for the recommended amount of aerobic exercise (30 minutes a day, five days a week). 

So keep in mind that the aerobic benefit of wearing ankle weights is minimal unless you are wearing them while doing something aerobic.  If you are serious about increasing your fitness, try wearing them next time you get to your Salsa class! 

Liam Sartorius is a REPS level 3 personal trainer specialising in resistance training and weight loss.  With over 10,000 hours 1:1 personal training, he has a wealth of experience in body shape and body weight change.

Ask Liam about: Fitness Training, Circuit Training, Muscle Building, Muscle Definition, Exercise for Weight Loss, Nutrition for Weight Loss.

Got a fitness, nutrition or weight loss question? Ask it here!

Lucy asked: I was wondering if you could give me some advice on my running techniques. When I run on a treadmill I often get a tight chest and extremely tired quite quickly- I think this has something to do with my breathing as I tend to breathe in and out harshly at the same pace I run. Do I need to try to control my breathing a bit more and try to inhale and exhale more slowly and controlled? I have tried this but find it quite difficult. Or perhaps it could be another problem and not to do with the breathing? Hope you can help as I hav started avoiding running altogether now!

Answer…

Breathing technique whilst running is one of those things where the more you think about it, the more difficult it can be to control and regulate. Firstly, make sure you are properly warmed-up and hydrated before you start running. It could be that you are simply going too fast too soon, so try slowing your pace right down and matching your breathing to your strides – for example, breathe in for 3 strides, then out for 3.

As far as running technique is concerned, keep your head up, your back straight, arms quite low and don’t lift your feet and knees too high – but most importantly relax. The more tense you are, the more constricted your breathing is likely to be. That said, there is a medical condition known as exercise-induced asthma, which can occur even if you do not suffer from symptoms in any other circumstances. Breathing through the mouth while running can be a trigger, for example.

If you continue to have problems I would certainly recommend that you seek further advice from a doctor.

Louise Graham has been a keen runner for 15 years and is a UK Athletics licensed running group leader.  In 2009 she set up mumswhorun, a women-only running group that promotes running as an ideal activity for women.

Ask Louise about: Running Fitness, Running for Beginners, Running Event Training, Running Gear, Running For Mums, Fitness For Mums.

Got a fitness, nutrition or weight loss question? Ask it here!

Guest Blog Post: Vanessa Alexander from Fat Attack explains the benefits of fitness boot camps…

Fitness boot camps and weight loss weekends are a fantastic way to kick-start your new healthy lifestyle, perfect for when you want that burst of feel-good exercise.  Interactive, intense and individually-based, boot camps leave you feeling – and looking – so much better thanks to the fat-burning activities and nutritious meals.

Obesity is a serious problem in our society and the latest research has revealed that the number of obesity-related deaths is increasing each year.  Exercise and healthy eating are crucial if you are to stay well and protect yourself from ill-health.

With boot camps you get a weekend of fitness fun, healthy eating and nutritional hints and tips guaranteed to make you shed some of those stubborn pounds and increase your fitness substantially.

Each weekend is full of a wide range of exercise routines to give all your muscles an excellent workout, resulting in healthy weight loss by the end of the boot camp.  You will feel exhausted after all your running, circuit training, climbing, Nordic walking, martial arts, tyre and log runs – and more!  But you will also feel fantastic from pushing yourself physically and being supported by your fellow boot campers – the environment is a lot more engaging and interactive than your average gym.

Fat Attack is synonymous with health and well-being, catering for the corporate fitness teambuilding and fitness boot camps markets.  As busy people, you can rarely afford to spend a week away from work and family commitments – which is why all Fat Attack boot camps are run Friday to Sunday.

At Fat Attack, we want to make exercise as easy as possible for you.  We run boot camps in the London/ South East England regions and also travel to your location in the UK for groups of 15+. Our bespoke service works very well for local sports teams, bridal boot camps and friends, as well as corporate teambuilding events or corporate reward weekends for hard work.

We recently launched boot camps in Kent and the first weekend in this new location will run on 19-21 March.  To celebrate this new boot camp, we have drastically cut the cost of a fat loss weekend to just £375.  This price is all-inclusive and if you book for this opening weekend you’ll also receive a 10% discount on the price.

Find out more about the benefits of boot camps and the new Kent weight loss weekends on our website.  New dates are added often and there is at least one boot camp a month in addition to the bespoke boot camps for groups.

Vanessa Alexander

www.fatattack.co.uk

Christine asked: As a 50+ yr old Mrs Average I don’t want to run a marathon or do loads of interval training down the gym. I want to know that as I get older I am doing what I can to keep my body supple and strong, and disease free. I want to be able to run around a bit with my nephews and nieces, walk up a few flights of stairs without getting out of breath, keep my weight under control but still enjoy eating out without feeling guilty, and do a bit of gardening without aches and pains afterwards! So have you got an exercise plan for these goals please? I do feel that a lot of the information out there is geared towards losing weight, building muscles, and being really fit.

Answer…

You are absolutely right, most fitness advice is geared towards the extremes of muscle building, fat loss and high level fitness.  If your fitness goals are a little more realistic, as yours are, it is easy to get lost in all the hype on the web. 

When designing a fitness programme the first question I ask is – Fit for what?  A marathon? A sporting event? Your workouts need to mimic the activities you are trying to get fit for, preparing you mentally and physically for the challenge.  We call this “specificity of training”.

But what happens when your event is LIFE?! 

It’s simple.  Look at the day to day activities in your life that you want to be fit for, then choose exercises that challenge the muscles and energy systems used during those activities.  For you it is about being fit to (1) run around with children (2) climb stairs (3) do the gardening. 

To achieve your ideal fitness level your workout needs to improve your cardiovascular fitness (for running after kids!), muscular endurance of your legs (for the stairs) and arms (for gardening), and core strength (to stop you from doing your back in!).

On that basis why not try the following simple workout…

• 10 minutes fast walking / jogging (to improve your cardio)
• 10 minutes on the stepper (to improve your leg endurance)
• 10 minutes rowing (to improve arm endurance + back strength)
• 3 x Planks  holding for as long as possible (for core strength)
• 10 x Opposite Reaches holding for 5 seconds (for core strength)
• 10 x Bridges holding for 5 seconds (for lower back strength)

Download a printable version of this workout here.

The jogging / stepping / rowing should all be done at a comfortable intensity.  Working on a scale of 0 to 10, if 5 is moderate, 8 is hard and 10 is maximum effort, you should be working at a 6 to 7.  If you don’t feel challenged on the planks / opposite reaches / bridges simply hold them for longer!

If you have any medical conditions or injuries then consult your doctor / physio before attempting the workout.  Remember to keep hydrated during the workout and at the end take 5 minutes to cool down and stretch.

The workout from start to finish will take 45 minutes maximum and can be done anywhere from 3 times a week to every day to keep your fitness levels at their best. 

As for keeping your weight under control, that is a nutritional issue.  No amount of exercise will keep your weight down if you overeat, so make healthy food choices, watch your portions and keep the high calorie treats to just a couple of times a week.

Good luck!

Liam Sartorius is a REPS level 3 personal trainer specialising in resistance training and weight loss.  With over 10,000 hours 1:1 personal training, he has a wealth of experience in body shape and body weight change.

Ask Liam about: Fitness Training, Circuit Training, Muscle Building, Muscle Definition, Exercise for Weight Loss, Nutrition for Weight Loss.

Got a fitness, nutrition or weight loss question? Ask it here!

Helen asked: I’m 6 months pregnant and feeling in the worst shape of my life! I was very active before falling pregnant.. going to gym and power walking, but I’m worried about exercising for obvious reasons. Can anyone recommend some light exercises I can do that will keep me in shape? Baby is due in Summer and I like the idea of being a yummy mummy!

Answer…

For most women it is absolutely fine to continue exercising during pregnancy, however please ensure you consult your medical professional if you have any concerns, pain, bleeding, previous miscarriages, high blood pressure etc.

Sliding down the wall.  This is great for your legs and your bottom muscles, but avoid it if you have knee problems.  Stand with your back and bottom against a wall.  Make sure your feet are hip width apart and about 50 cm away from the wall.  Starting with a small movement, bend your knees to slide down the wall.  Squeeze the bottom muscles and then slide your body back up the wall by straightening the legs.  Repeat this up to 8 times.  Make sure your back doesn’t arch as you move and keep your heels on the floor.

Cat stretch.  This will work the upper body as well as allow you to enjoy some movement in your spine.  Take yourself onto hands and knees, hands beneath shoulders, making sure the elbows stay soft, and knees below hips.  Tilt your pelvis as if you were putting your tail between your legs and then gently round the back up towards the ceiling bringing your head forwards to look at your knees.  Return to your start position, making sure you keep your shoulders away from your ears.  Repeat up to 4 times. 

Please avoid any sit ups while you are pregnant and after the birth until your midwife has said that it is okay for you – they won’t flatten your tummy.  Instead, practise your pelvic floor exercises at frequent intervals.

Good luck with the rest of your pregnancy.

Julia Crossman is a Body Control Pilates trained Pilates instructor who is qualified to teach Reformer – a specialised piece of equipment. She is also a supervising teacher for the Body Control Pilates teacher training course.

Ask Julia about: Pilates Techniques, Pregnancy Pilates, Posture & Alignment, Core Exercises, Lumbar and Pelvic Stability, Pelvic Floor Exercise.

Got a fitness, nutrition or weight loss question? Ask it here!