Attention
New Mothers:
"How Are You Going To Do Lose The Weight You've Gained During
Your Pregnancy?"
Congratulations
on becoming a new mommy! We hope both you and your baby are in good health.
Many women are very worried about
getting back their pre- pregnancy shape after their childbirth and you are probably one of
them.
The whole process of pregnancy and
giving birth put an enormous strain on your body, and the recovery on is dependant on many
factors. Not all women take the same amount of time to regain back their shape, some
taking as little as a few months, while others may take up to years.
Factors like your pre-pregnancy
weight, the weight you gained during the pregnancy, your previous fitness level etc, all
contribute to your overall speed of regaining your previous shape.
In addition to trying to look good
after birth, you need to be strong to be a mommy! All that carrying can leave your
shoulders sagging and give your back soreness. You should start an exercise program as
soon as your body allows you to.
When should I
start exercising?
The American College of Sports
Medicine (ACSM) says that walking, stretching, and floor activities are safe to begin
between 2 to 14 days after delivery. They reiterate that moderate exercise during this
period will not only help you get back in shape quicker but exercise can help banish the
baby blues and beat postnatal depression.
Anything I should be concerned
about?
For normal birth it's
generally okay to gradually resume your pre-pregnancy routine based on your personal
physical capability. It all depends on whether or not you are a regular exerciser. There
are a few things to note though:
Pregnancy separates
your abdominal muscles down the middle a condition called 'Diastasis Recti' (DR). It is
important to make sure your muscles have healed before you begin any vigorous abdominal
workouts.
You should perform the
"rec check" first. To check, lay down on your back with knees bent and feet flat
on the floor. Lift up your head and shoulders, contracting your abdominal muscles. Place
two fingers about an inch below your belly button and feel for a separation between the
two sides of your rectus muscle. If you can move your fingers more than two-fingers' width
side to side, then you have probably have DR. If so, do not ignore the problem. Left
untreated, it can cause permanent damage to your core. See a doctor and if you are truly
diagnosed with DR, get the doctor’s permission before trying to exercise with
professional help.
Your ligaments and
joints will be softened for at least three months following the birth, so avoid any high
impact exercises or sports that require rapid direction changes. Vigorous stretching
should be avoided too.
What if I had a
Cesarean section done?
Having
a cesarean is having major surgery. The recovery speed is dependent on the individual.
Exercises for your abdominal muscles
are essential for proper healing and recovery after c-section because your muscles and
tissues in your abdomen have been cut through. However, you need to use a certain amount
of caution until your stitches heal, working into the exercises gradually.
Exercise selections and attention to
movement execution are very important not to hurt the tissue.
To help regain your shape
and improve your health you up in the fastest and safest possible way, we have something
just for you: Body-Transformation-Program for Postnatal Women (BTPpostnatal)
The objectives of
BTPpostnatal is to help in the speedy recovery of the health, fitness, and well-being of
new mothers, and will provide the necessary postnatal fitness regime so you can return to
full health looking better and feeling fitter than ever before!
The program aims to help
you safely stretch and strengthen the often used body parts as well as focus on muscle
endurance, cardiovascular fitness, and abdominal work. These are done with the personal
guidance from our BTPpostnatal exercise specialist who are trained to deal with postnatal
women.
Transformation
after 14 weeks of BTPpostnatal: Ms Tan LY (she had a C-section done) had lost all the
weight she gained during the pregnancy period
"After given birth, my weight was still 8kg above my
pre-pregnancy weight. After the BTPPostnal, I not only lost all the surplus weight, but 2
kg lighter than pregnancy weight! In addition, I've gained overall tone"
- Ms Tan LY, a young mom
of 3mths baby |
Can I
bring my baby to the class?
Most certainly! In fact,
we think you should. Your baby can get in on the fun or simply stay close to you while you
are exercising. You continue to develop that special bond while you are trying to get in
shape!
How is BTPpostnatal
conducted?
You can start the
program once you're 6 weeks postpartum. If you have written consent from your doctor you
can start even earlier. If you had a Cesarean delivery, you should wait 8 weeks. In any
case, it is advisable check with your doctor anyway to make sure you're ready to exercise
Once you are certified
ok to start, we will do a an evaluation of your fitness/health status. Our BTPpost-natal
Exercise Specialist will then customize, fine-tune the program, and personally train you
2-3 times per week at agreed times at the ‘Transformation Studio’ for the
next 10-15 weeks. The program can also be done concurrently with 2 (partner training) or
3-4 clients (group training).
Program Overview:
BTPpostnatal is inclusive of
Fitness, health & lifestyle assessments
10 or 30 personal
training sessions with an exercise specialist
Education on 'eat-on-demand' with emphasis on postnatal nutrition
Goals setting, progress
tracking & reassessments
- Unlimited consultations during the training period
How can I be
sure it works?
We promise you result and we guarantee
it. If you have discovered a faster & better postnatal program/product, or you simply
are not happy with us in anyway after you have followed our program religiously, WE WANT
YOU TO ASK FOR YOUR MONEY BACK! It is that simple. No risk on you!
What is the cost
involved?
Please go to the full services
page
Yes! I am keen in
BTPpostnatal, how do I enroll?
Send us an email at: training@fitness-tutor.com,
or submit the completed form
or call us at: 6343 9881. (Please allow up to 4 weeks to start your training as the
schedules of the specialists get filled up rather quickly).
