Blog

Competition Time together with Casall!

20.11.2018

casall

Click here to be in the running of winning a wonderful conscious outfit from Casall (@casalltraining). So wherever in the world you are at the moment – join us! I’m so excited to hear from all of you ❤


 

Conscious Training

20.11.2018

cropped-photo-tina028.jpg

Conscious training for me is to work out in a way that keeps me strong and healthy through all times. With a baby and a toddler at home my life tends to be chaotic from time to time. There’s a lot to take care of and it’s very easy to put myself aside. My training is what keeps me on track no matter what’s going on around me. I know that if I can trust my body to be strong, I will be able to keep my mind strong even if I don’t get enough sleep or if my day is extremely messy and stressful. I practice a lot of yoga and mindfulness, to find breath and flow my body to its rhythm is soul food for me. I also practice a lot of strength, every yin needs its yang. Megareformer pilates and TRX are my favorite ways to get strong. Keeping my body strong keeps me free from injuries and when my body feels strong, my mind does too.
I love it when you find that perfect pair of leggings and just want to wear them all the time. That’s why it’s important for me that my clothes and props are made out of sustainable materials. Sustainable materials stands for the kind of quality that makes those perfect leggings last longer. AND we only have one earth, we need to take care of it and act long term.
The weather here in Sweden is turning at the moment and there’s a dark winter knocking on the door. The darkness and cold easily wears one down so I think it’s very important to stay healthy during this period. It’s amazing how spending some time on your own well-being can make you feel strong, happy and ready to face whatever challenges life might throw your way! 🙏❤️🙏❤️🙏❤️


Birth Story

05.08.2018

baby

Birth story: on paper it’s 9 minutes because that’s how long we were admitted in the hospital before she came. In real life, it was more like 4h & 29 min. The evening before she came I decided to take a walk. I had this feeling it was the last time in a while I would be able to walk alone, so I strolled around on these streets I’ve fallen so in love with, enjoying the lovely summer evening. Labors started at 01 the same night. They came on pretty strong already from the start, but where quite far apart, 11-14 minutes, so I wasn’t sure they would continue. I decided to not wake anyone up and stayed in bed a while longer. I was listening to Roberts sleeping breaths, a cool breeze was coming in through the open window, everything was quiet and peaceful. When I got one of those “for real”
labors I rolled up next to Robert or went in to our little boy to tuck him in and give him a hug. At 04 the water broke, labors was still far apart, but strong. I called the hospital who told me to take it in my own time and come in when ready. At this point, I’m so happy I know my body so well and most of all, trust it (thank you yoga 🙏😊). We got our things in order and Robert called a cab. Our little boy woke up, I cuddled him for a while and the cab came at 05. At 05.20 we opened the doors to the Birth Centre and in the same second I got the first push labor, I told the midwife that the baby is coming now. The midwife was a super pro and handled the situation so fast. Before I knew it we where in the admission room next to the reception, someone called for a field delivery set, 2nd push labor came and she was here – our beautiful girl, 54cm tall and 3350gr (supermodel aspirations already 😉) 💕 We were rolled in to the birth room (where she was supposed to be delivered ☺️) and spent 7 hours there, cuddling our newborn, sleeping, snacking, talking, laughing, reading, face timing with what’s probably the most awesome big brother ❤️ then we got to go home and it was such a magic moment when we opened the door and Allan ran into my arms telling me he’s a big brother now ❤️ (and secondly: where’s the Paw Patrol toys she wanted to give me?!)


Baby Girl ❤

06.07.2018

IMG_0786.JPG

She’s here, Little Baby Girl ❤

3350gr, 54cm, 4 days later than her due date. Welcome our little Gabrielle ❤


Happy Friday! ❤

18.05.2018

IMG_8136

34 weeks down, 6 to go…


Modifications

16.04.2018

IMG_8427

Photo by: yogaandphoto

 

I have slowed down the pace in my practice a lot during these last couple of weeks. I felt a shift in especially balance movements and started to modify these to fit my new body better. I adjusted my range of movements to make sure I always stay safe and comfortable. The belly has also started to really grow so some movements, like forward folds or plank, is naturally modified into something that fit me better.

When training strength, my modifications has mostly involved avoiding crunches and static movements, I use my knees more to uphold my body, condition exercises has been slowed down to slow motion and I focus more on the benefits from a nice stretch rather than get my pulse going.

Now when I went into the third trimester I stopped practicing TRX and Pilates. From here it will be more yoga, walks and meditation. TRX and Pilates has really helped me with keeping pain free and strong this far in pregnancy. When becoming pregnant I felt a bit floppy in my body and no longer had the same control as I’m used to. Everything was stretched out and limbs and ligaments started to feel loose and painful. TRX and Pilates has really helped me make everything feel a little tighter again and by getting the muscles working I have avoided most kind of pelvic girdle pain and lower back pain so far.  I will now spend these last 10 (or so) weeks being very soft to my body and do what I can to prepare for what I don’t think I can prepare myself for 🙂

 


ML Chiropractic

06.04.2018

A while ago I was blessed to sit down with Susan and Luther at ML Chiropractic to discuss the body and pregnancy. We talked about the different stages of pregnancy, what happens in the body and how can we relate this to our training in terms of keeping an active lifestyle and staying healthy throughout pregnancy? How about abdominal separation and pelvic girdle pain? Please find all the answers to my questions below, read and enjoy!

Screen Shot 2018-04-06 at 13.42.22 copy

 

Please tell me a little about yourself and your background in chiropractic

Susan received her Bachelors of Chiropractic degree from The New Zealand College of Chiropractic. Since then, she has been working with patients of all ages and physical abilities.

Susan specialises in Prenatal and Postnatal healthcare, specifically helping pregnant women with low back pain, sciatica, pelvic girdle pain (PGP), rib pain, sacro-iliac joint problems and much more. Susan is a very compassionate and caring healthcare practitioner who strives to provide the best care possible for her patients she is currently studying the ICPA paediatric certification programme.

 

What are the major changes a womens body go through during the 3 trimesters, and what is important to be aware of when working out from that perspective.

One of the biggest changes the body goes through during the first trimester is the surge in hormones – specifically estrogen and progesterone.  The increase in estrogen during pregnancy enables the uterus and placenta to: improve vascularization (the formation of blood vessels), transfer nutrients and support the developing baby.  The rapid increase in estrogen levels during the first trimester may cause some of the nausea associated with pregnancy.  With all this happening it’s no wonder many mums complain of extreme tiredness.

During the first trimester gentle exercise is recommend – it can actually improve your mood and increase your energy!

I usually recommend 30 minutes of walking (or running if you do so already).  If you already have an exercise routine it is fine to continue, however I would recommend avoiding any planks, crunches and heavy weights particularly in the 2nd and 3rd trimester as this can increase intra-abdominal strain and lead to DR.

Eating smaller meals can help boost your energy as well as keep nausea at bay.

If you haven’t already, start taking a prenatal vitamin – doing so in the first trimester has been shown to greatly reduce the risk of neural tube defects.

Many women begin to notice slight swelling during the second trimester. It often continues into the third trimester. This increase in fluid retention is responsible for a significant amount of weight gain women experience during pregnancy. Tips for easing swelling include:

  • rest
  • avoid long periods of standing
  • avoid caffeine and sodium
  • increase dietary potassium

Weight gain is usually the primary reason that the body can no longer tolerate pre-pregnancy levels of exercise particularly in the third trimester. The most common complaint being achiness in the lower abdomen (Round ligament) and pubic region.

This is mainly due to the increase weight/strain on the round ligament as it supports your growing belly combined with pelvic instability from ligament laxity.  The changes in progesterone along with the hormone relaxin is responsible for laxity or loosening of ligaments and joints throughout the body in preparation for birth.

Chiropractic care in pregnancy is a safe and gentle way to promote comfort and minimise back pain.  Doctors of Chiropractic work to correct spinal and pelvic misalignments which are common where there is ligament laxity.  When misaligned, these structures create an imbalance in surrounding muscles and ligaments which may affect the body’s ability to function optimally.

 

Pelvic Girdle Pain – this is something that comes to women very differently, is there anything one can do minimise the risk of this? Or treatment alternatives when it has hit? Is there also some general do’s and don’ts on the subject?

Pelvic girdle pain (PGP), which is also sometimes known as symphysis pubis dysfunction (SPD), is a condition that causes discomfort or pain in the joints at the front or back of the pelvis.

During pregnancy, these symptoms may develop suddenly or gradually over time with the changes in your body.  As your baby grows, the uterus expands and the pelvis shifts to help maintain your centre of gravity. Your pubic bone and tailbone move backward, increasing the curvature in your lower back. Your ribcage also stretches to provide additional space for your lungs, leading to pain in the ribs.

Existing postural issues may also increase the likelihood of developing PGP, as well as exacerbating pre-existing back complaints. They may also get worse as your baby grows and you are bearing more weight.  Seeing a Chiropractor at the start of your pregnancy ensures that your spine and pelvis are in the optimal position to support your growing baby.

Chiropractic adjustments help specifically with preparing the pelvis for an easier pregnancy and birth by creating balance in the pelvic bony structures, muscles and ligaments as well as removing torsion of the ligaments that support the uterus. This promotes proper posture during pregnancy and decreases the potential for unnecessary medical intervention by allowing baby room to move into the best possible position for birth.  With proper foetal positioning, there is a significant likelihood of an easier labour and birth.

Using a swiss ball in place of a chair also promotes proper foetal position and can reduce low back and hip strain.

Swimming is a particularly good exercise in pregnancy, as the water helps to support your extra weight. Swimming not only helps to keep you fit during your pregnancy but it also promotes circulation, increases muscle tone and strength, and reduces swelling and fluid retention.

 

Please tell me a little more about abdominal separation

Diastasis Recti (also referred to as DR or abdominal separation) is commonly defined as a gap of 2.7cm or greater between the two sides of the rectus abdominal muscle.  This muscle covers the front surface of the belly area.

Most women will have some degree of separation towards the end of a pregnancy. A Diastasis is naturally occurring and often needs to happen to make room for a baby. But its the size and then depth of the separation that can become problematic post birth if not managed correctly. Women will often not feel the separation occurring during pregnancy.

Basic steps to check for Diastasis Recti:

  1. Lie on your back with your knees bent, feet flat on the floor
  2. Place your fingers with the palm facing you on your belly button
  3. Lift your head and neck just slightly off the floor while you press down with your fingers. If there is a gap, that is the diastasis
  4. Conduct the same test just above your belly button and just below the belly button (as the gap can measure differently in these places)

Your posture during your pregnancy is equally important when trying to avoid abdominal separation.  As your belly grows the arch in your low back increases, making the ribcage protrude.  This is also referred to as rib thrusting.  Thrusting your rib cage puts added strain on the abdominal muscles.  To check if you are rib thrusting feel for the bumps of the lower ribs – these should sit in-line with your hips.  By adjusting your posture this can reduce the strain on your abdominal muscles.

Learning how to breathe and activate the 4 core muscles (Diaphragm, Transverse Abdominus (TVA), Pelvic Floor (PF) and Multifudus) correctly both during and after pregnancy will help to reduce separation whilst pregnant and then aid healing post birth. If we are not breathing and recruiting the core muscles sufficiently then the Transverse Abdominal muscles are not contracting optimally, proper contraction helps to assist the DR to close.

Exercises specifically targeted at core strength should actually be avoided if a person has an abdominal separation. Movements like crunches, sit-ups, twisting movements and planks can actually make things worse instead of better:

Doing a standard crunch or sit-up is generally not recommended for postpartum women, especially when a diastasis recti is present. This is because the way a crunch is generally performed increases intra abdominal pressure, pushing your organs outwards against or through the gap, and downwards onto the pelvic floor.

Instead, focusing on functional movements such as squats and pelvic bridges are better for strengthening the body as they focus on proper muscle activation, body alignment without placing any strain on your abdominal muscles.

Screen Shot 2018-04-06 at 13.48.38 copy

Dr. Susan Strevens

An enormous thank you to you, Susan and Luther. Thank you for your time, knowledge and involvement. It was such a privilege to sit down with you and be able to ask all my questions on this subject. Thank you! Do you wish to learn more about ML Chiropractic? Please visit there website here or swing by the clinic at 604 Fulham Road.

Screen Shot 2018-04-06 at 13.41.57 copy

All pictures from ML Chiropractic’s website

 


Change

24.03.2018

“Yoga enables you to approach each experience from a position of inner power”

IMG_8417

Photo by @yogaandphoto

There are many stages in life, there are many periods we go through that offers new paths and makes us get to know oneself closer. Pregnancy is one of those. Pregnancy for me, is one of those periods in life where I have to accept and learn from my body. It’s a blessing, but it’s also a little bit frustrating from time to time. I love that this little girl is growing inside of me, that I have two hearts beating as one in my body at the moment. Every time I feel her moving around in there it puts a smile on my face and I love the fact that she makes me want to slow down. I want to look at pregnancy as an extension of my yoga practice and I know it makes me more connected. Because every pose I do, every moment of practice these days are one where I’m very aware of what’s going on in my body and where I stay in a range of motions where I feel comfortable and wants to be. I wouldn’t push beyond borders or try and fail something these days, I’m in my comfort zone, snuggled up, giving my body the luxury of just indulging in whatever feels good. Some days I miss the challenge of learning a new pose, something different and the kick when you’re able to translate it into the body. Some days I miss that I’m not able to take out those super powers and push the three last heavy lifts. Some days I miss those exercises that aren’t available for me at the moment. It’s a part of this period I believe, and It’s a healthy part. The part where you have to settle yourself and learn the ego to stay calm. It’s also a super power.

 


Thepowtential

Gokul Yesodharan

13.03.2018

Screen Shot 2018-03-12 at 14.14.16 copy

Head of strength and conditioning at Heartcore, Instagram wonder child, strenght Ambassador and one hell of a TRX trainer. I was lucky to steal some of Gok’s time and ask him a couple of questions about training when living in a changing body. With a perfect mix of strength, flexibility and conditioning in his classes he very soon becomes ones favourite trainer and I was curious to find out more from this fountain of knowledge when it comes to training. Read and enjoy!

FAQ’s with Gok

 

Please tell me a little about yourself and your background in training

I’ve been personally training myself continuously since I was 18. I officially qualified in 2008 and have been teaching classes since. I really enjoy what I do and I try and make a positive impact to people’s lives and health.

 

Many people wants to stay active during pregnancy, but some times don’t really know how or might be to insecure to continue their training. What would you as a trainer say are the most important aspects to make people feel safe, but still aware, when coming to your class?

The best case scenario is if you’ve been active prior to becoming pregnant, it’s best to stick with the activities or classes that you were doing before. There are so many changes happening in the body during pregnancy, that it might not be best to try something new. But that said, everyone is different. It’s important to connect with yourself and see how you feel whether it’s an activity you are used to doing, or something new. We put a lot of emphasis in our internal training programme to look after pre and post natal clients, so with the right guidelines, you’ll be perfectly safe.

 

What is in your mind the most important reasons and benefits of keeping fit and maintain health in all stages of life?

Modern lifestyle has us doing things that our bodies aren’t built to do, like sitting for extended periods of time, being sedentary and generally not moving the way we are built to move. This is where incorporating some level of fitness training is good for your body and at least to an extent reverse the pressures we face in life. Also, it’s great for our mental health too.

 

Do you have any do’s and don’ts for a changing body? 

When you’re pregnant, embrace the change. It’s a natural process and you should welcome it. In terms of training, I would keep a keen focus on pulling movements, to counter the stress on the body in terms of posture. Also, working on core stabilisers around the spine and pelvic floor will be very useful to someone who’s pregnant. Generally most resistance exercise will be good for the body. I would avoid extreme ranges of motion, as relaxin, a hormone released when your pregnant can make you very flexible, so you might hurt yourself in extreme ranges. Also, I would generally avoid crunches and holding any position (like a plank) for more than five seconds, as that will increase the pressure in the abdomen, which is not ideal. Also, be wary of stuff that requires a lot of balance, as your centre of gravity might shift as you go further into the pregnancy.

 

Is there anything else you would like to add or that comes into your mind when talking about the subject?

There is no need to fear training while being pregnant. Just try and find a trainer who will be confident to look after you. Training while you’re pregnant will make it a much better experience for you overall, and once you’ve given birth, it will be a lot easier for you to get back to peak performance and very active if that is what you would like to do.

 

Screen Shot 2018-03-12 at 14.12.55 copy Screen Shot 2018-03-13 at 13.52.17 copy Screen Shot 2018-03-12 at 14.26.37 copy

 

Thank you Gok! Thank you for your time and thank you for being such an amazing source of knowledge and inspiration! If you want to get to know Gok better, head over to his Instagram page Thepowtential and also make sure you catch one of his classes at Heartcore the next time you’re in London. Cheers!

 

Screen Shot 2018-03-13 at 13.50.40 copy

All pictures from Thepowtential Instagram

 


Daily Flow 2nd Trimester

11.03.2018

“Everything has changed, yet I’m more me than I’ve ever been”

IMG_7679

This flow is about taking time for yourself out of a busy day and to open up the shoulders, thoracic spine, hamstrings and hips. I like to do this flow in the morning before everyone else wakes up and to hold every posture for 3 to 5 breaths. I usually do three rounds before I rest in fish pose.

IMG_7677 IMG_7678 IMG_7679 IMG_7680 IMG_7682 IMG_7683

Find a comfortable seated position with your legs crossed. If this position puts strain on your back, you can use a block under your hips or roll up a towel underneath. Close your eyes and take a couple of breaths in and out by your nose. When you’re ready, start to roll your shoulders back and forth. Then stretch your arms from side to side, trying to feel the stretch all the way down to your hips. Go into a gentle twist to both sides, as many rounds as you feel satisfied with. Interlock your hands behind your back and lift your chest up to the sky, trying to feel the stretch in between your shoulder blades – the thoracic spine.  Lean forward into a fold and stay here for a couple of breaths.

IMG_7684 IMG_7685 IMG_7686 IMG_7687 IMG_7688 IMG_7689

IMG_7690 IMG_7691 IMG_7696

Come into downward facing down, walk it out for a while to start to wake up your hamstrings and feel your back start to lengthen. Walk your feet up to your hands and lean slightly forward into a fold for a few breaths. Step your right leg back into pyramid pose and lean forward. Place your right knee on the floor and lean into a low lunge. Pick your back leg up into a low lunge with quad stretch. Come into lizard pose either on your hands or elbows if you want to go further. Come back to pyramid pose and move forward into a fold with feet hip with apart. Roll your body up to standing, interlock your hands behind your back and lift your chest up to the sky. Roll back down and repeat on left side. IMG_7697

When you’re ready, place a block or roll up a towel between your shoulder blades and gentle lean back to open your chest and throat, extend your legs and allow for your arms and shoulders to rest heavily against the floor. Rest here as long as you need. Namaste!

 


Modifications

06.03.2018

C0DED4C8-DE85-4BF7-8EB7-83B7CE96C3F0

Here is a couple of modifications I’ve done to my practice so far in pregnancy. Please bear in mind that we are all different, we all have different perspectives and backgrounds, so most importantly – follow your intuitive self when making modifications to your practice ❤

Staying in my comfort zone

I took away all the bits of my practice that I didn’t feel fully comfortable with when I became pregnant. It could be parts of my body I felt just wasn’t open to that kind of practice anymore, or it could had been things I’ve just started to work on and hadn’t fully translated into my body and mind yet.

Tuck jumps and jumps in general

I took away all the jumps in my practice, instead of tuck jumping forward in to Vinyasa i started to step forward and back. I noticed this kind of practice gave me more of a hamstring stretch (which is well needed thees days), and it doesn’t make me as tired in my muscles so I can focus my pregnant energy on the lengthening and stretching part instead.

Twists

The twists still feels very good so I keep practicing them. One modification I’ve done is that I don’t follow the twist with my eyes as I used to do. For example if I’m in a seated twist I look down towards the floor or towards the wall next to me rather than follow the twist all the way up to the ceiling. It makes the impact on my hips and lower back more gentle, but still gives the benefits of moving the spine in all directions.

Sun Salutations

Around month 5 I started to practice my sun salutations on my knees instead of going directly from plank into Chaturanga. Mainly because the bump is starting to get bigger so it’s easier to come down slower with the help of my knees. Then it feels as if I have time to focus on getting my spine rightly aligned instead of trusting my super strong biceps to hold me up while I’m doing that 😉

Not accessible poses because of the bump

So floor bow isn’t really accessible at this stage. When the class is doing spine strengthening poses on their belly, I take it as an excellent opportunity to open up my chest, shoulders, heart, lungs and upper spine instead. Beautiful poses for that is fish pose, bow pose on one knee and one hand, supported bridge or childs pose with blocks under your elbows to really open up the shoulders.

Good luck finding your very own personal favourite mix of pregnancy modifications and please shoot me an email if you have any questions! xx

 


Talia on Pregnancy and Yoga

28.02.2018

Screen Shot 2018-02-28 at 13.15.28 copy

Photo by: @wanderyogi

 

Talia Baderman, known on instagram as @talia_sutra, is an amazing international yoga teacher. Born in Israel she and her family relocated to New York in a very early age. She was first introduced to yoga and meditation at the age of 6, “My mom started practicing yoga around the time I was six. Although I grew up with knowledge of the practice, I yawned through most of these yoga classes; the postures seemed crude to my ballet focused mind”, she says.

Years later, she’s not sure how, but she found herself at a donation based Yoga Studio on the Lower East Side in NY. “I was pretty much hooked from my first class, I started practicing twice a day, reading books by Paramahansa Yogananda and Iyengar and hungrily researching the web for yogic information.”

She recently gave birth to her son Akiva and stayed with her practice throughout the whole pregnancy. I’m super curious to find out more about this incredible woman who inspires me and 361k followers on Instagram and her thousands of students everyday, who started the popular hashtag #loveandalliscoming and that seems to be one of the most humble and beautiful persons on this earth.

Screen Shot 2018-02-28 at 13.18.46 copy

Photo by: @bluestarpicture

FAQ’s with Talia

 

How did your practice change when you became pregnant?

Until week 7 I was extremely tired; I had many hormonal changes. One week after conception-I felt different-I was more emotional and reactive. Something had changed and I knew I was pregnant. I am very aware of how I feel in the morning and how my energy levels are. I knew I was not ill, so that’s when I thought: I think I’m pregnant. Slowly, I got accustomed to my new hormone level.

I became heavier and slower, it is a good thing, and I loved it. This was my first pregnancy so it was very special. I enjoyed every moment I could. Now I love connecting with my hatha practice, it was the first yoga I did, and it is the yoga that my mom practices.

 

How would you like to describe the relationship Yoga Practice and Pregnancy?

Pregnancy is going to be an extension of your practice. Pregnancy is not a problem, it is not illness, it is not a medical condition. It is a blessing, it is beautiful. Women are meant to carry children. It is a miracle. Our bodies and our hearts are meant for this, we are meant to be mothers. It is in our physical bodies. It is not something to be afraid of or intimidated by. In the last 100 years or so, western women have become afraid of their bodies. I’ve done a lot of research, and midwifery has been replaced and the power of birth has been taken away from women and given to doctors. Women are treated like patients: they are connected to an IV and heart monitors. They are asked to lay down, when it is best to be squatting, bouncing on a ball, moving… To lay down disconnects you from birth, but it is the more convenient to check out “the patient”.

 

What would you like to say to pregnant yogis out there?

Keep doing your practice. You can read a book about what not to do, but you’ll know. You will feel what is not right. For me, a book wouldn’t be relevant; I follow my first intuitive self. Do all the research you can, just don’t follow it blindly. Make sure it matches with your physical sensations. Understanding your body will give the tools for a happy pregnancy and birth.

 

Screen Shot 2018-02-28 at 13.23.21 copy

Photo By: @daveswartz

Thank you Talia. Thank you for being such an amazing inspiration, a beautiful person and your wise words. Always ❤

Would you like to read more FAQ’s with Talia, or her interview with Irene Alda? Please head over to her webpage or click here for the full article with Irene. 

 


Trainer of Tomorrow

21.02.2018

A while ago I was asked if I wanted to be a part of Casall Trainings new program “Trainers of Tomorrow” and act as an ambassador for the sports brand. It’s with great honour that I have taken on this task and I’m so proud to be a part of this amazing and wonderful community! This is a sports brand I’ve always held very high and loved the design of. If you want to read more about me – what inspires me, what do I think is the next in training and what makes me happy – head over to their webpage for the whole interview by clicking here.

Screen Shot 2018-02-21 at 12.32.23 copy


 

Linda Jones

Linda Jones, Professional fitness trainer, has put together her top 10 tips for optimum health and a beautiful experience during pregnancy.

Screen Shot 2018-02-13 at 13.23.00 copy

About Linda Jones

Linda is renowned for her motivational training, achieving dramatic results for her clients through exceptional commitment. Linda ended a 12-year career in modelling to share her message of holistic lifestyle guidance and functional fitness, empowering clients to re-gain not only their bodies but also their health.

Educated at some of the world’s top training institutions in both the UK and USA, Linda’s success has proved that training and nutritional advice can be used to treat anything from sleepless nights to hormone imbalances. Linda remains at the cutting edge of her profession by working alongside and consulting for elite fitness brands and is Co-Founder of Vita Wellbeing, specialising in pre-conception and pre/post natal-specific training and lifestyle guidance.

Always looking for new and exciting ways to challenge, motivate and inspire clients, Linda is driven by a passionate belief in providing a world-class service that promotes a healthy body and mind.

Linda’s Top 10 Tips

1. Be Careful Who you Take Advice From
One of the biggest issues we see with women who are pregnant is their sudden urge to compare themselves to everyone else who is having or who has had a baby. This can quiet often come from celebrities or health professionals who make it seem easy on the surface and as a result make you feel like a failure. Often these people have something to sell and so it’s easy to create a ‘perfect’ image but the reality is very different. You are experiencing one of the biggest changes that will ever happen in your life and you are doing it perfectly, so go easy on yourself and try to enjoy the ride.

2. Don’t Start Anything New
When we take up something new the physical and physiological load is huge. We can usually cope quiet well with a new skill but during pregnancy your body is changing and with it the ability to be able to adapt to new movement. Our balance and proprioception is not quiet itself and so its best to stick to what you already know unless you are with a specialised health professional.

3. Ditch the Diet
When pregnant, your body and your growing baby requires a wide variety of foods. Cutting any amount of necessary nutrients is not good for the health or you or your baby. This does not signal a green light for sugary or highly processed foods but its vital to remember that you will need a balanced mix of protein, fats and carbohydrates. Ensure you have a whole array of colour in your diet, keep it varied and throw away that diet book you have stashed on the side!

4. No Circus Acts
This sounds obvious but you would be amazed how ‘able’ pregnant women feel. While you most certainly do not need to be wrapped up in cotton wool, safety is, and has to be top priority. Taking part in any physical activity that involves balance or could mean falling is a big no no. Tiredness, reduced proprioception and a shift in your centre of gravity due to your growing baby bump all means you are at an increase risk of injury. So hold off on those trapeze classes for now!

5. Say No to Fat Loss
One of the biggest hurdles most women face is learning to let go of the desire to loose weight. For most of us, it’s something that is on our minds most of the time and we have spent years trying to achieve it. However its important to know that unless you are under strict medical guidance, burning fat can actually cause harm during your pregnancy. In simple terms, toxins that are released when we use fat cells as energy can enter our system meaning your baby’s too, which is not good for anyone. Your body needs to store a certain amount of fat to sustain life so for the next few months at least think healthy, wholesome food and sensible exercise.

6. Think of B Day as your New Marathon
Many hard-core gym bunnies struggle with suddenly feeling like they have no ‘goal’ to work towards. After focusing so much on marathons, races, fitness challenges and weight loss it can feel like the breaks have suddenly been slammed on. Anyone who has delivered a child can tell you how surprised they were by the physical demand of giving birth and how much strength they had to muster to complete the job! It’s called labour for a reason and it’s a good idea for you to think of the big day as your new goal. Train to be fit, strong and mentally focused during delivery and also to improve the speed of your recovery post baby. The healthier you are during your pregnancy months the faster you will be back on your feet afterwards.

7. Little and Often
Most women are taken back by their ever-dwindling energy levels. Pregnancy can be a huge shock to even the most physically active of women. While exercise will actually improve stamina and energy levels, its important to think little and often. A 20-minute to half an hour walk, swim or gym session each day is more than enough to keep you and your baby’s health at optimum levels.

8. Posture is Key
Your body will change shape, fact. The key is to strengthen the parts that will excessively weaken and stretch the parts that will work too hard. Working against nature is not the idea here, your body will dramatically change shape but in order to keep your back and body injury and pain free it’s a good idea to gently give it a helping hand.

9. Now is Not the Time to Challenge Yourself
Now is not the time to put any additional stress on your body, its already experiencing enough! Because many of the changes happening to us are from within, it’s easy to underestimate how much is going on. Each and every day your body works hard to ensure not only that your baby growing and developing perfectly but also that your body is changing to accommodate it. Fighting against this process by giving yourself additional challenges such as running a 10k race or dropping body fat will only lead to poor health and total burn out.

10. Embrace Your New Shape
While it feels a life stretch when you are submerged in your pregnancy months its so important to remember that its not forever, in fact its not a very long time at all in the grand scheme of things. Many women go through a period of missing their bump once delivering and realise how much of an incredibly special time it was nurturing your unborn child. You have the rest of your life to worry about being skinny so for now at least, marvel your beautiful, blossoming body.

Visit http://www.vitawellbeing.co.uk/ for more advice and information…

 


My top 5 pregnancy essentials

13.02.2018

Pregnancy comes with a lot of  excitement and happiness, but it can also be quite overwhelming times and sometimes maybe even a bit terrifying. My first pregnancy was a really easy one so I thought I would sail through this second one “easy as pie”. Well, that hasn’t happened – morning sickness, hunger mood of an unsupervised child in a candy store, immune system that seems to be on holiday and hugely tired most of the time. No pregnancy glow or extra thick glossy hair here! Therefore, I wanted to share with you my top 5 pregnancy essentials, things I’ve absolutely loved so far during this pregnancy!

 

 

1. My Casall ECO friendly water bottle

Screen Shot 2018-02-13 at 12.43.40 copy

It’s so important to stay hydrated during pregnancy. I keep my water bottle attached to me wherever I am so I remember to drink. I’m also loving the design of this one and the fact that it is ECO-friendly ❤

 

2. Cowshed Udderly Gorgeous Stretch Mark Balm

Screen Shot 2018-02-13 at 12.42.29 copy

It was love at first sight! This one looks amazing, smells amazing and feels amazing! It also lasts very long. Dreamy product that puts a little luxury into your every day!

 

3. My Heartcore membership

Screen Shot 2018-02-13 at 12.54.24 copy

Continuing my Pilates and TRX practice has helped my well being a lot. This is a time where the body goes through change very rapidly and it’s important to stay as strong and healthy as possible during those times, both for yourself and your baby.

 

4. My Yoga mat

Screen Shot 2018-02-13 at 12.44.15 copy

I have taken for habit to always have my mat close as a reminder to take a couple of minutes out of the day for myself. Pregnancy has taught me more patience in my practice than I had before and that there is a beauty in taking a step back and find a new type of practice as your body changes.

 

5. Livia’s Kitchen Millionaire Bites

Screen Shot 2018-02-13 at 13.04.28 copy

Hello snack attack! I LOVE these bites from Livia’s Kitchen and I don’t think I will be able to move home to Sweden until I know someone is importing them there. Supporting blood sugar, delicious, bite size, natural and just sent from heaven in general.

 

 


Follow me on Instagram!

13.02.2018

Screen Shot 2018-02-13 at 12.25.24 copy

 


Back on it

30.01.2018

Screen Shot 2018-01-30 at 22.39.56 copy

 

18 weeks pregnant and I’m definitely starting to feel the changes in my body. Inversions still feels nice, but I no longer have the proper core strength to support or stabilize my pose. It’s more of a nice thing, I enjoy being upside down and baby girl seems to have a disco every time so I guess we’re both having a good time.

To be honest, I felt a little frustrated when I started to register that my body changed and I found myself using more force than flow sometimes just because I wasn’t ready to accept that some routines aren’t accessible to me at the moment. It took me some time to take it down a notch and accept the new circumstances. Which is totally ridiculous of me, because if there’s one thing I always teach is flow before force and that A comes before B, but somehow it was hard to immediately apply to my own practice. You live you learn.

But I must say, I’m really starting to enjoy practicing in this safe environment and are discovering new sides to my practice that I’m really happy I get the chance to explore. There’s a beauty in stepping back and viewing yourself from a different perspective.


Great article about pregnancy and training!

30.01.2018

Screen Shot 2018-01-30 at 22.27.36 copy

I came across this article in the Telegraph about how keeping fit during pregnancy makes sense for the majority. Very well written and some really good points in my mind! You find the whole article here.


Take 10

24.01.2018

IMG_6312

 

In really full on and head busy periods (as pregnancy often brings), I’m not very mindful. My brain goes a million miles an hour, with a full on schedule (which I absolutely love), a two year old and while trying to figure out what baby nest to buy or if I’m a bad mum if I decide to not go with the “superior-must-have-very-expensive-ergonomic-mattress-for-newborns” (it doesn’t get easier the second time around ladies), the thought of taking 10 minutes out of my day makes me feel anxious. So yesterday – I slowed down! To sit in stillness has a powerful ripple effect on every single aspect of our lives. So if you are like me, jump back on the mindfulness train!

 


Personal Favourite

24.01.2018

Screen Shot 2018-01-24 at 11.21.05

About stretchmarks, scars and a big belly! Last time around I was pregnant I used this oil throughout pregnancy and I absolutely loved it. I don’t have one single stretch mark or scar on my body from that pregnancy, maybe it’s just good luck or this really is a miracle oil. Either way, It’s a lovely oil to use. It’s fragrance free, gentle and absorbs very well. A personal favourite!

 


Welcome!

22.01.2018

IMG_6262

Hi and welcome to my blog about pregnancy and an active lifestyle!

I’m super happy that you found your way over here and am hoping to create some inspirational material for you to stay active as pregnant. 5 and a half months to go, let the journey begin!


B A B Y  G I R L on board (or baby sista’ as Little One says in his best British Gangsta accent)

And just like that, we’re going to be a family of 4! In all the excitement and confusion a new baby brings, I soon started to think about pregnancy and an active lifestyle. Last time I was pregnant I practiced yoga from the day I found out until I was 7 days over due.

But there isn’t always as easy to stay active as you might want when being pregnant. While there are very little gathered research and information about pregnancy and training out there I got this idea that I’m going to start blogging about my journey this coming months. On my blog I will interview some yogi superstars that stayed active throughout their whole experience. I will talk to chiropractors to get a deeper understanding of what’s happening in the body through the different stages and how it can be related to our training. I will sit down and talk to some of my favorite trainers and hear about their thoughts, I will share some of my favorite pregnancy yoga flows, I will explore and try to gather as much information as I can on the myths of pregnancy and training – why some people say this while others say that. Especially around the one that is closest to my heart – the myths around the backbends. With other words, it’s going to be nerdy. But what I also hope it’s going to be is an inspiration to continue to stay active throughout pregnancy. I am by no means a professional or a doctor, and most importantly- I don’t have your full background history, and that is why it’s so hard to teach a regular yoga, or fitness class, to someone who is pregnant. Here we, as teachers, have to trust the practitioner. And I believe that the more information the practitioner have, the safer decisions the practitioner can make for herself.

So with my blog, I will not try to put up any rights or wrongs. What I’m hoping to do is to create some inspirational material for pregnant women who maybe feel a little lost in the active industry, and hopefully help with a bit of guidance to stay healthy in wonderful yet terrifying times.