MF Health & Fitness

Are your Kegals functional and fit for purpose?

There comes a time in your post natal recovery when lying down to doing your pelvic floor exercises just ain't going to cut it! If you want to get back to the exercise you loved pre pregnancy we have to start integrating Kegels into your functional training programs.

We’ve all had the leaflet from the hospital about the importance of doing Kegals post birth. We lay down or sit, practice closing our front and back passage then lift up inside the body. So why are so many post natal women suffering from urinary incontinence?

We forget that the pelvic floor muscles don't just exist on their own without receiving signals and communication from other parts of the body!

The Transverse Abdominus (tva), Breathing and the Respirtory Diaphram amongst others are drivers for pelvic floor activity. If we seek to strengthen the PF we have to integrate the whole body holistically during our workouts and not just focus on the lifting (strengthening) but pay equal attention to the release (lengthening) phase.

You CAN have a pelvic floor which can withstand movement such as coughing, sneezing and jumping. Here's some things to consider when integrating the pelvic floor muscles into your exercise programs:

✨Breathe, Breathe, Breathe. Using the breathe as a foundation for movement. Exhale to activate ~ inhale to release and lengthen

✨Core synergy - on the exhale the pelvic floor activates and abdominals switch on drawing the tummy towards the spine leading to a compression, stiffening and stabilisation of the core.

✨Adding the core including pelvic floor muscles into functional ’motherhood movement patterns’. Push, pull, squat, lunge, bend over, rotate and balance to name a few. This is to replicate movements you use in everyday life to help create a core and pelvic floor reflex. This will eventually enable to body to switch these important muscles on, when you need them, without having to actively think about it 🦸🏾‍♀️🦸🏼‍♀️🦸🏻‍♀️ Yaaassss please!
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The work I do now with my clients is so much more than generic post natal training. I help women understand their own unique post natal body and journey by
⚡️working alongside some great and women health physiotherapists to get answers for why you may be experiencing dysfunction.

⚡Once we get the results from your assessment, training is then tailored to help you recover and gain functionality holisticlly through out the entire body. We get everything working together: breath, pelvic floor and core, as a minimum.

⚡️We then start to load the body gently with functional movement (motherhood movement patterns)

⚡Once the body gets used to the breath, core and pelvic floor all working together we can then start to load more with resistance and impact to get you back to what you love doing whether that's running, cross fit, volleyball, tennis, weights, nothing should be out of reach as long as an assessment and training is done progressively and in the correct order for your body.

🎉Excited to be announcing my new Core & Pelvic Floor - Back To Strength 6 Week Course starting in October. The course will consist of 1 face to face group session per week in Crystal Palace (location to be confirmed) alongside online videos and education. Please DM me if you would like to register your interest, more details to follow 😘x

Lifting the Veil....I stand with you ✊🏽✊🏾✊🏿
We are constantly being told we don't have racism in our country and around the world, but most of the people saying it are white. White people say racism isn't happening as it not happening to them!
We mustn't be ignorant, it's time to educate ourselves and stand up for what is morally right.
There is one race...the human race and it's time to heal @ London, United Kingdom

A great little watch from the lovely Rick Hanson to help us through this time xx

Resilience During A Time of Fear Like a lot of people, I’ve been worried about the . And I’ve been thinking about what to do, both out in the world and inside my own mind. The br...

🔥V I R T U A L C L A S S T I M E T A B L E 🔥
W/C 30th March

A HUGE thank you to all of you who took part in my classes this week 💕

This weeks schedule has had a refresh and I’ve listened to your wants and needs.

⚡Sessions will be via ZOOM
⚡Payment: £5 for 30min HiiT classes and £8 for 1 hour Pilates. Pricing is per household. I’m taking booking and payments via the Mindbody app. Please search MF Health and Fitness (upper and lower case how you see it here)
⚡Clients with existing class credits can use them to purchase zoom classes
⚡Once I have received payment, you will be sent ZOOM link 30 minutes prior to class, make sure you open emails in good time so we all start together.
⚡I’ll open class 5 mins before to make sure you are all in and ready to go!
⚡️Get your favourite playlist ready as you will be on mute! Please unmute if to have any questions during class🤘🏼

Tag your friends and family who you think will want to join us and let's get moving together. Let’s smash week 2 self isolation. We can do this 🔥💪🏻💪🏽💪🏾💪🏿🔥 # #

A N D........B R E A T H E 💫

1st week of home schooling, switching business to online, self isolation, done, did it, made it...phew!

It's been hard but I know we are all in this together. I couldn't ask for a more supportive family and amazing clients to help with this transition.

Extremely thankful for all I have # # #

V I R T U A L C L A S S L A U N C H ⚡💻⚡

Hi all super excited to launch my virtual zoom classes starting today! Anyone can join so please spread the word and let’s all get moving together!

⚡I’ll be streaming via zoom which is free and easy to register
⚡Payment is £5 for all Hiit classes and £8 for Pilates. Pricing is per household.
I’m taking booking and payments via Mindbody app. Please search MF Health and Fitness (upper and lower case how you see it here)
⚡Clients with existing class credits can use them to purchase zoom classes
⚡Once I have received payment, you will be sent ZOOM link 20 minutes before class start time, make sure you open in good time so we start together.
⚡Click the link and you will enter the virtual waiting room until class starts. Please make sure you mute yourself once you enter and of course unmute if to have any questions, you know I love the questions 🤘🏼

Tag your friends and family who you think will want to join us and let's get moving together 💫🙌🏼 # #

@ London, United Kingdom

M O T H E R S D A Y 💫

Thank you mam for being our Queen and thank you Flo for choosing me to be your your mama! I love both of you more than words can say✨

Motherhood definitely is a rollercoaster of all the high and all the lows but I couldn't image life without you Flo Flo, you are the definition of LOVE ❤️

🖤For all the mothers working 15 hour shifts in the nhs, catching a glimpse of their babies whilst they're sleeping, we salute you🖤 @ London, United Kingdom

When beautiful souls enter your life, I love my job 💕 thank you India # # #

🎟️EARLY BIRD TICKETS ON SALE🐦
http://buytickets.at/themothershiplondon/317255

Join us at for a journey of self-care with these two workshops that will nurture your mind, body and spirit. 🧘‍♀️🤸‍♀️💜

BODY🤸‍♀️: Friday, 29 Nov. 1 - 4 PM
Going back to Fitness with me PT and Women's Physiotherapist, Annabelle Dalling.

MIND AND SPIRIT🧘‍♀️💜: Saturday, 07 Dec. 10 AM - 1:30 PM
Mindfulness for New Mothers.
Led by Empowered Birth and Postnatal Coach .

And to finalise our two-day event, relax and enjoy a Crystal Bowls Sound Healing Bath by and go back home feeling good inside and out!! 😇🙌

Babies are welcome to join mammas on Friday but Saturday session is to fully relax without 👶

Only a few early bird tickets available so grab yours before Sunday ⏳

You'll get a discount when booking to attend to both workshops. 🗓


See you soon mummas!
Reposted from .ldn

Post Natal Pilates every Tuesday 1.15-2.15pm Brown & Green LIFE, Crystal Palace Park. Classes can be booked via the MindBody App. See you there mamas and babas 🤗 # # #