Pregnancy and postnatal fitness webchat, Monday 9th January, 12-1pm

21/12/2011 at 11:20
Looking for advice on how to get fit for making a baby, how to keep in shape during pregnancy or the most effective way to lose the baby weight - and keep it off?

Pregnancy and postnatal fitness expert Vicky Warr is on hand to help in a LIVE WEBCHAT on Monday 9th January, 12-1pm.

Don't worry if you can't make that date. Leave your question below and Vicky will endeavour to answer as many questions as possible on the day...
09/01/2012 at 06:02
Hi Vicky, I know the webchat says pregnancy and postnatal fitness, and my question is a bit postnatal, but also prenatal! I'm looking for advice about getting fit to get pregnant for my 2ndd baby. I was in really good shape when we got pregnant with my first but I'm finding it harder to get into a good shape and weight I'm happy with for having a baby again. Do you have any tips for a) getting fit to get pregnant and b) getting fit again after having a baby? Thanks!xx
09/01/2012 at 06:59
hiya i have just found out i am pregnant is it safe to still carry on doing zumba?

thanks Angela

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09/01/2012 at 07:06
Hello Wonderwoman47,
It's always best to look at your nutrition first and then exercise. Start with looking at portion sizes and quality of food. Each day you need protein at every meal - eggs, lean meat and fish are options. Plenty or fresh salads and vegetables at both lunch and dinner and smoothies are a great choice for breakfast. Try to reduce wheat and gluten and go for Pumpernickel or rye breads with nut butter (found at your local health shop) instead of butter for the protein.
With the exercise think about an activity you would enjoy that involves some cardio-vascular element - dance, jogging, cycling, swimming. Combined with a group fitness which includes toning and strengthening is key. You need to get out of breath at least 4 times a week for 30 minutes at a time.
Best of luck!
09/01/2012 at 07:14
Hello Angela,
Well congratulations! Have you had your 12 week scan yet? It's always a good idea to check everything is OK with you and the baby first. So in the meantime continue light exercise and being generally active. If you are regular Zumba goer you can continue but a couple of safety cautions as there are some changes going on with your body! Make sure the instructor knows you are pregnant. Sip water throughout the class. Avoid quick movement changes that may set you off balance. Make sure you can still hold a conversation when you exercise so if you are very out of breathe you've gone too far! Then I recommend you seek a pregnancy group fitness class as the key exercise in pregnancy is core conditioning (strengthening abdominals and back muscles) and cardio to help with the changes occurring to your body. Check out www.beez-kneez.co.uk. Combined with swimming or fast paced walking rather than Zumba as the exercise is tailored for you and will get better results than Zumba.
09/01/2012 at 07:17
hiya thanks for your advice i havent had my scan yet im only 4weeks pregnant

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09/01/2012 at 07:21
Hi Vicky,

I love my exercise, but I'm just into my second trimester now and wondering how I can carry on keeping fit with a bump. I love yoga or pilates once a week. I also like running a few times a week. Will I be able to keep up the exwercise and at what point should I stop? Or are there other forms of exercise that are better instead?

Thanks Vicky!!!
09/01/2012 at 07:31
Thanks for your question about how to keep fit during your second trimester, PinkyPink. What you are doing is great as you will reap the benefits. Yoga is good to help stretch the muscles that get tight during pregnancy, just make sure your instructor is making appropriate modifications for you as there are certain positions that need to be avoided. Pilates will help you with deep core conditioning and your back. Cardio-vascular exercise is key to help with the endurance of the birth - as your pregnancy progresses and your bump grows take the running to fast paced walking. Remember a good quality sports bra is essential as your breasts grow. Swimming is lower impact and better for your joints as you are supported by the water or stationary cycling. The good news is as you are a regular exerciser you can exercise all the way to 39 weeks as long as there are no complications with your pregnancy. It will give you the energy you need for the birth!
09/01/2012 at 07:44
Hi, can you give me some advice about pelvic floor exercise please? I had my second baby two months ago now. I know a few exercises from last time, but any additional (and easy) suggestions would be great!

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09/01/2012 at 07:45
Hello Angiebaby1988,
The first 12 weeks of pregnancy are the more susceptible time where the risk of miscarriage is greater. Although there is no direct link between miscarriage and exercise and exercise certainly is not the cause of miscarriage, if it does happen we often want a reason why and exercise can get the blame. If you have exercised before and regulary going to Zumba classes you are OK to continue but if any complications, such as bleeding or abdominal cramps occur during or after your exercise, you must immediately seek your Doctor's advice and get checked out. For a list of these conditions. Here's a link to my blog : how to exercise safely in pregnancy: http://www.beez-kneez.co.uk/blog/?p=20
09/01/2012 at 07:53
Hi Vicky. I had a baby 9 weeks ago and have already gained the definition back in my upper abs, but finding it harder to regain the def in my lower abs. Do you have any advice? Many thanks, Hayley
09/01/2012 at 08:05
Thanks for your question, Bunny Mummy re:; pelvic floor exercises. They are so key - dynamic exercises are best - these are squats and lunges where you are holding in (but still breathing) your lower abdominals, known as your transverse abdominals. To locate these muscles, think of a belt around your waist. Your lower back also needs to be fairly flat to switch those pelvic floor and transverse abdominals on. Also remember to lift your bladder up rather than attempting to squeeze as often people just end up squeezing their buttocks. One of my top pelvic floor exercises is with a swiss ball. Sit on the ball drawing in your belly button and take a soft smaller ball and squeeze it between your knees. Remember to lift up your bladder and draw in your belly button tightly to switch on those lower abs.
09/01/2012 at 08:13
Thanks Hayley for your question on how to regain strength in your lower abs. The key here is to really pull in your transverse abs and keep your back flat during all dynamic exercises such as squats and lunges. You literally have to walk around reminding yourself to pull in your core! Start off with heel drops - lying on your back with knees bent, lift one foot off the floor so it is level with your knee. Slowly lower the foot to the floor to the point where you cannot hold your lower back flat (it shouldn't arch). Alternate with the other heel. For more exercises check my blog entry: http://www.beez-kneez.co.uk/blog/?p=59. Lastly nutrition is key - watch portion sizes and eat plenty of lean protein and fruit and vegetables. Good luck
09/01/2012 at 08:17
Glad to help you, remember you can also get further detailed advice from me via Greatvine. http://www.greatvine.com/vicky-warr
10/01/2012 at 10:37
Hi all,

Don't forget, if you need further advice from pregnancy and postnatal fitness expert Vicky Warr, you can contact her on her Greatvine advice line: 0906 194 9932. She'll be able to offer you all the fitness advice you need.

(Calls cost ??1.53/min from a BT landline. Calls from mobiles and other networks may vary.)