Linda Anne Personal Training

New Saturday morning instructor ✨🌀

Beating cold and flu like a ninja with our lemon and ginger at the studio this week 💛
We have all been getting a little bit lively on Rochester Lemon Ginger …. So Good 🧡✨🌀

RUN 🏃‍♀️ JUMP 🤸🏼‍♀️ LAUGH 😂 SNEEZE 🤧
a little bit is normal right? It’s common but really shouldn’t be seen as normal.

Impact sport, pregnancy, child birth and life all weighs down on our Pelvic Floor over the years and if you are getting the slightest sign of incontinence it’s a sign from your body that -

A. Your pelvic floor needs strengthening - especially in uncontrolled situations, laughing, coughing or sneezing.
B. The exercise or load you are trying to do is too heavy or explosive for your pelvic floor to handle, again re think what you are doing (lighten load, slow down) and strengthen pelvic floor until it can handle what you are trying to do.

Issue is we seem to be told to do a couple of kegels here and there during pregnancy, then nothing really.
Especially for those who’s birth ended with a tear and maybe a stitch or two, you may have no signs at the moment of prolapse, but it’s your pelvic floor that’s holding it all up there.

👍🏼 Another child - will add even more strain.

👍🏼Menopause - Estrogen levels dip- PF gets thinner.

😵‍💫This is why just your not technically in the clear just because you passed your post birth check.

Leaning how to properly engage your pelvic floor whilst breathing, exercising and daily movement, not just squeezing your Vajoojar waiting for the kettle to boil, could make the world difference to your pelvic health quality later down the track, take note of what your body is trying to tell you 💙💙

THIS INCLUDES YOUR PELVIC FLOOR 😲!

If you can’t perform a movement maintaining an active core, the movement isn’t for you at the moment or the load is too heavy.

If you can’t run or jump without leaking or getting a sore back again, not ready.

I would say this rings true baby or no baby. But getting back into exercise postpartum is a confusing time, you may want to make the most of your time to exercise or feel pressure too lose your baby weight, but it is imperative you prioritise a few things first

⭐️ WORK ON YOUR BREATHING - google diaphragmatic breathing and do that daily. It’s number one.
⭐️ Work on your deep core. Distaisis or no, pregnancy leaves your core weak as, this isn’t just your superficial muscles 100 crunches followed by leg raises won’t do the trick, we are talking TVA, lower back, pelvic floor, they all need to re connect and work in synergy before you attempt anything too strenuous.
⭐️ While you’re working on your breathing and core strength eat well (no crazy diets) and walk to keep yourself healthy.

🖐🏼If your core isn’t correctly working, your body will always over compensate somewhere else ,🖐🏼

If every time you do some sort of exercise you have a nagging pain somewhere else in your body, the culprit may be your core strength, especially if you haven’t done any postpartum recovery work even if it’s years down the track 💕 this could also be the case if you core is just generally weak (no bub required)

I will get an all over core/ diastasis friendly routine up ⬆️ soon.

Be wary of any “influencer or professional” who got their baby body back by doing 8 million crunches, if you do have diastasis, diagnosed or undiagnosed this could make things worse, even if you don’t this is probably the one of the least effective exercises for regaining core connection 👀 # # #

💕💕💕

Do you GO with the FLOW?

I’m not asking if you’re breezy, but ladies do you lighten your exercise load because you got your period?

I recently did a little poll in which the outcome was most of us relax a little or put our feet up during that time or the month when it comes to exercise 🧘‍♀️

TRUTH IS the first 14(ish) days of your cycle (menstruation being day one) before you ovulate, is when your body gets the MOST benefit from strength training, being able to build more muscle (tone ladies tone) and increase strength, due to both your estrogen and progesterone being at its lowest.

🥜 In a nutshell this is the time of the month a woman’s body is most like mans! The most effective days of the 14 days being the ones closer to the day you your period - easing up towards ovulation (Estrogen spike).

Now!!! We have a few considerations to think about you may be suffering from
🥴Lack of sleep
🥴Cramps
🥴Heavy bleeding
🥴 Back ache
Don’t ignore that and push yourself though something that could make you worse, listen to your body always.

BUT these tend to only last a day or three (hopefully 🤞🏼) as humans we tend to “blanket” things and wait for the storm to pass.
THE CLASSIC - I haven’t eaten healthy at all this week - DIET STARTS AGAIN ON MONDAY - 👀 - it’s Tuesday hun.. start now, next meal or at least tomorrow - it’s not the way to go.

So all I’m saying is instead of sitting the whole event out, wait until your over the nitty gritty, pull your big girl pants on (literally) and go and try lifting a little heavier at a lower rep range, or more explosive movements like your box jumps, sprints etc.
Don’t fully waste your two weeks of wonder 😍

Just poking my head out the little maternity bubble and started with a name change (original I know)! 🥳

As much a Push up & Prosecco will forever be in my heart as are you .menenti, times have changed, I no longer drink Prosecco (red wine if you’re asking) and Push ups are currently off the schedule with abdominal separation postpartum, I did think about Red Wine and Rows but it really did have the same sparkle ✨
So here we are back to my original name when I started coaching all those many moons ago.

Been taking this time out to fully focus on my little man and my own health and well-being, even though I decided to move to Oz a few years back I never imagined having my first baby without being able to see my family or without a clue when I can take him to meet them. It is what it is and I have plenty of friends in similar situations, just hoping everyone is being kind to themselves and getting through the best they can ❤️

I’m going to be posting a few questions in my stories over the next few days just to get a good idea where for some useful and relevant content to share with you all! Will be grateful for all responses ❤️❤️

“Success isn’t about how much money you make; it’s the difference you make in peoples lives” 💓💓💓