As you enter a new stage of your life, keeping fit and healthy is more important than ever. You’re going to need a new-found strength, both mentally and physically, to deal with carrying car seats up flights of stairs, cooking one-handed with a baby on your hip, and to endure yet another sleepless night. This is ‘Functional Fitness’ at its best! The right kind of exercises during pregnancy and as a new mum can also go a long way to reducing (or completely preventing) any pain that can result from the changes going on in your body as your baby grows inside you, and as it starts to knit itself back together post birth. The research is now there to prove that ‘sitting on the sofa and scoffing packets of biscuits’ throughout your pregnancy, is no longer the best option for either you or your baby. In fact, quite the opposite, there are MANY benefits of keeping healthy and active throughout pregnancy and as a mum, both physically and mentally. As mums ourselves, we totally understand that there can seem to be a lot of barriers to keeping regular exercise a part of your life, which is why we’ve created MumHood. We hope you find it useful! Pip + Joan x WORKSHOPS & EVENTS We’ll also be running monthly Pregnancy Modifications Workshops to educate you as to what exercises are safe (and not so safe) during pregnancy, and to give you alternatives, so you can continue going to non-pregnancy classes if you wish, but also to understand better the physiological changes going on in your body. Also look out for lots of MumHood events, with guest speakers from the worlds of nutrition, hypno-birthing and baby sleep, among others. We’ll also be linking with some of our favourite brands to get you some awesome goody bags! LEARN MORE & SEE UPCOMING EVENTS At FRAME, we’ll be increasing the number of pre and post natal classes on the timetable. MUMHOOD PRE-NATAL CLASSES AT FRAME MUMHOOD POST-NATAL CLASSES AT FRAME For those of you who can’t make it to classes, we’ve created MumHood Online Programmes for you to do at home. These are short, yet effective workouts signed off by experts, to give your body exactly what it needs at your particular stage of mumhood. We’ve also rounded up the most crucial Pregnancy Exercise Guidelines to keep you moving, safely. MUMHOOD PREGNANCY: Split into Trimesters, with Fitness / Pilates-Barre and Yoga-Stretch videos for each trimester. Each video is 30 minutes long so easy to fit in before bedtime, or in the morning if you’re an early riser. We suggest doing each video at least once a week, and adding in more of your favourites if you can find the time and dependant on your energy levels that day. MUMHOOD POST-NATAL: Phase 1 A rehab programme to help you to re-engage your deep core muscles and pelvic floor, and get you on the road back to recovery. This is a 6-week pregnancy that can be started as soon as you have sign off from your doctor. We would suggest everyone follows this programme but you will move through it at different speeds depending on your personal situation, and what type of birth you had. MUMHOOD POST-NATAL: Phase 2 An 8-week programme of low-impact exercises, with a focus on continuing to re-strengthen your abdominals in a safe way, without aggravating any separation. We’ll also concentrate on strengthening the upper back and stretching the chest, to help with the common ‘Mum Shoulder’ caused by doing pretty much everything right now (feeding, carrying, nappy changing, buggy pushing) in the same, forward-leaning position. Don’t think these exercises are going to be easy, the programme is designed to ensure that your muscles ‘burn’ but that you’re working them in a safe yet effective manner. Every two weeks, the exercises progress, so that by the end of the 8 weeks you should be fine to get on with any class / sport / exercise that you were doing pre-pregnancy. MUMHOOD POST-NATAL: FIT MUM An 8-week programme of low-impact (no jumping) but high-intensity (feel your heart rate go through the roof) exercises using Gliders to reduce friction and force your ‘stabiliser muscles’ to engage. Each video lasts just 20 minutes, but we’re pretty sure you’ll have a sweat on in that time! These videos continue to work on the core and upper back, but we’ve added in a lot more work with the bigger muscles groups (legs / butt) as working these powerhouse muscles are what will really help to increase your metabolic rate and get your body burning fat. Think of this programme as your ‘I’m feeling good and I’m ready to get by pre-baby body back.’ option. Perfect for fitting in around your baby / toddler / kids naps, nursery, bedtime… This programme comes complete with a full nutrition plan specific to your body-type, created by Harley Street Nutritionist Hannah Richards, because what you put into your body is just as important as how you work it. BROWSE & DOWNLOAD PROGRAMMES AT MUM-HOOD.COM. NEED EQUIPMENT OR NEW THREADS? Buy equipment to go with your online workouts and check out our MumHood garms and picks for pre and post-natal workout clothes HERE.