I guide women during pregnancy and in postpartum to be fit, healthy and satisfied about themselves through coaching and individualized training programs.
All women deserve to be FitFemme to enjoy a happy and healthy life with their children Prenatal fitness program is set based on one's individual fitness level. It's goal is to assist the body to live a strong and healthy pregnancy with the least discomforts and pain, to condition the core for pregnancy and delivery, to gain pregnancy weight within the normal ranges, and to teach future moms functional movements for motherhood to be able to face all physical challenges.
11/09/2022
โช๏ธIt's almost summer end... I've never worked out for the goal of having a summer body, because having a short term goal in fitness is more likely to drift you away from fitness after achieving that goal, or at the end of certain event
โช๏ธI train for a lifelong goal which is optimal health, and that's why I never stop
10/08/2022
Venus Williams once said: ๐๐๐๐ฃ ๐จ๐ค๐ข๐๐ค๐ฃ๐ ๐ค๐ช๐ฉ ๐ฉ๐๐๐ง๐ ๐จ๐๐ฎ๐จ ๐ฎ๐ค๐ช ๐๐๐ฃ'๐ฉ ๐๐ค ๐จ๐ค๐ข๐๐ฉ๐๐๐ฃ๐, ๐๐ฉ ๐๐จ ๐๐๐๐๐ช๐จ๐ ๐ฉ๐๐๐ฎ ๐๐๐ฃ'๐ฉ ๐๐ค ๐๐ฉ. ๐ฝ๐ช๐ฉ ๐ ๐๐๐ ๐๐ค ๐๐ฉ. ๐ผ๐ฃ๐ ๐จ๐ค ๐ฎ๐ค๐ช ๐๐๐ฃ.
05/05/2021
ใฐ๏ธ Perseverance is the key ใฐ๏ธ
01/05/2021
ใฐ๏ธ By practicing a healthy lifestyle while you are pregnant and continuing after delivery, you set a healthful example for your children ใฐ๏ธ
ใฐ๏ธ ู
ู ุฎูุงู ุงุชุจุงุน ุฃุณููุจ ุญูุงุฉ ุตุญู ุฃุซูุงุก ุงูุญู
ู ูุงูุงุณุชู
ุฑุงุฑ ุจุนุฏ ุงูููุงุฏุฉ, ุชูููู ู
ุซุงูุง" ุตุญูุง" ูุฃุทูุงูู ใฐ๏ธ
23/04/2021
โ๏ธIn pregnancy and in postpartum pelvic floor muscles (PFM) take all the attention because they undergo a big challenge throughout pregnancy and delivery
โ๏ธThese muscles have role in
โฝurinary continence
โฝbreathing
โฝstabilizing the spine and pelvis
โฝcontrolling intra-abdominal pressure
โก๏ธ So PFM training (PFMT) concerns both genders!
โ๏ธPMFT are often overlooked by fitness trainers maybe because they are unseen or they are trained differently from other muscle groups
๐ ๐ฌ๐๐ก๐ก ๐๐๐ซ๐ ๐ข๐๐ฃ๐ฎ ๐๐ค๐ข๐๐ฃ๐ ๐ฅ๐ค๐จ๐ฉ๐จ ๐ค๐ฃ ๐๐๐๐ ๐ฉ๐ค๐ฅ๐๐. ๐ฟ๐ค๐ฃโ๐ฉ ๐ข๐๐จ๐จ ๐ฉ๐๐๐ขโ
โ๏ธูู ูุชุฑุฉ ุงูุญู
ู ููู ูุชุฑุฉ ู
ุง ุจุนุฏ ุงูููุงุฏุฉ ุ ุชุฃุฎุฐ ุนุถูุงุช ูุงุน ุงูุญูุถ ูู ุงูุงูุชู
ุงู
ูุฃููุง ุชูุงุฌู ุชุญุฏููุง ูุจูุฑูุง ุทูุงู ูุชุฑุฉ ุงูุญู
ู ูุฃุซูุงุก ุงูููุงุฏุฉ
โ๏ธุชูุนุจ ูุฐู ุงูุนุถูุงุช ุฏูุฑูุง ูู
โฝ ุฅุญุชูุงุก ุงูุจูู
โฝุงูุชููุณ
โฝุงุณุชูุฑุงุฑ ุงูุนู
ูุฏ ุงูููุฑู ูุงูุญูุถ
โฝุงูุชุญูู
ูู ุงูุถุบุท ุฏุงุฎู ุงูุจุทู
โฌ
๏ธูุฐุง ุชู
ุฑูู ุนุถูุงุช ูุงุน ุงูุญูุถ ููู
ููุง ุงูุฌูุณูู!
โ๏ธุบุงูุจูุง ู
ุง ูุชู
ุชุฌุงูู ูุฐู ุงูุนุถูุงุช ู
ู ูุจู ู
ุฏุฑุจู ุงูููุงูุฉ ุงูุจุฏููุฉ ุฑุจู
ุง ุจุณุจุจ ุนุฏู
ุฑุคูุชูู
ููุง ุฃู ูุฃู ุชุฏุฑูุจูู
ูุชู
ุจุดูู ู
ุฎุชูู ุนู ุงูุนุถูุงุช ุงูุฃุฎุฑู
ใฐ๏ธุณูููู ูุฏู ุงูุนุฏูุฏ ู
ู ุงูู
ุดุงุฑูุงุช ุงููุงุฏู
ุฉ ุญูู ูุฐุง ุงูู
ูุถูุน. ูุง ุชููุชููู
โใฐ๏ธ
21/04/2021
โ๏ธPregnant ๐คฐexercisers especially fitness trainers are confused about their training intensity and hesitated if they can continue with vigorous-intensity exercise or not
โ๏ธHere is the answer โก๏ธin 2020:
โฝ WHO stated that women who were habitually engaged in vigorous intensity exercises before pregnany can continue these exercises (as long as they are medically safe)
โฝACOG stated that vigorous intensity exercise in the 3rd trimester appears to be safe for most healthy pregnancies
๐๐ค ๐๐ก๐ก ๐ฅ๐ง๐๐๐ฃ๐๐ฃ๐ฉ ๐๐ฉ๐๐ก๐๐ฉ๐๐จ: ๐๐๐๐ก ๐จ๐๐๐ ๐ฉ๐ค ๐ฅ๐ช๐ง๐จ๐ช๐ ๐ฎ๐ค๐ช๐ง ๐๐ญ๐๐ง๐๐๐จ๐ ๐ง๐ค๐ช๐ฉ๐๐ฃ๐ ๐๐จ ๐ก๐ค๐ฃ๐ ๐๐จ ๐๐ฉโ๐จ ๐ฅ๐๐๐ฃ ๐๐ง๐๐ ๐๐ฃ๐ ๐๐ฉ ๐ข๐๐ ๐๐จ ๐ฎ๐ค๐ช ๐๐๐๐ก ๐๐ค๐ค๐โ
โ๏ธูุดุนุฑ ุงูู
ุชู
ุฑููู ุงูุญูุงู
ู๐คฐ ูุฎุงุตุฉ ู
ุฏุฑุจู ุงูููุงูุฉ ุงูุจุฏููุฉ ุ ุจุงูุงุฑุชุจุงู ุจุดุฃู ูุซุงูุฉ ุชุฏุฑูุจุงุชูู
ููุชุฑุฏุฏูู ุฅุฐุง ูุงู ุจุฅู
ูุงููู
ุงูุงุณุชู
ุฑุงุฑ ูู ู
ู
ุงุฑุณุฉ ุงูุชู
ุงุฑูู ุนุงููุฉ ุงูุดุฏุฉ ุฃู
ูุง
โ๏ธุฅูููู
ุงูุฌูุงุจโฌ
๏ธ ูู ุนุงู
2020:
โฝุฐูุฑุช ู
ูุธู
ุฉ ุงูุตุญุฉ ุงูุนุงูู
ูุฉ ุฃู ุงููุณุงุก ุงูููุงุชู ูู
ุงุฑุณู ุชู
ุงุฑูู ุนุงููุฉ ุงูุดุฏุฉ ูุจู ุงูุญู
ู ูู
ูููู ู
ูุงุตูุฉ ูุฐู ุงูุชู
ุงุฑูู (ุทุงูู
ุง ูุง ู
ุดุงูู ุทุจูุฉ)
โฝุฐูุฑุช ACOG ุฃู ุงูุชู
ุฑููุงุช ุนุงููุฉ ุงูุดุฏุฉ ูู ุงูุซูุซ ุงูุซุงูุซ ู
ู ุงูุญู
ู ุชุจุฏู ุขู
ูุฉ ูู
ุนุธู
ุญุงูุงุช ุงูุญู
ู ุงูุณููู
ุฉ
ใฐ๏ธูุฌู
ูุน ุงูุฑูุงุถุงุช ุงูุญูุงู
ู: ุงุดุนุฑูุง ุจุงูุฃู
ุงู ูู
ุชุงุจุนุฉ ุฑูุชูู ุงูุชู
ุฑูู ุทุงูู
ุง ุฃูู ุฎุงูู ู
ู ุงูุฃูู
ู ูุฌุนููู
ุชุดุนุฑูู ุจุงูุฑุงุญุฉใฐ๏ธ
โ๏ธPicking up your baby from a surface is a movement done routinely during motherhood so it should be done in the proper technique to protect your spine
โ๏ธAlthough spine flexion is a natural movement bending down repeatedly to lift a relatively heavy weight might put strain on lower back muscles especially if they re not conditionned enough, or might cause an injury over time
โ๏ธSo the safest way to pick up your baby is:
โฝget the closest possible to him/her
โฝbend at the knees and hip (as if doing a squat)
โฝhold the baby close to your chest
โฝstand up using your legs muscles while keeping the back as straight as possible
๐๐ง๐๐๐ฉ๐๐๐ ๐๐ฃ๐ ๐ฅ๐ง๐ค๐ฅ๐๐ง ๐ฉ๐ง๐๐๐ฃ๐๐ฃ๐ ๐ข๐๐ ๐๐จ ๐๐ฉ ๐ฅ๐๐ง๐๐๐๐ฉโ
โ๏ธุฅู ุญู
ู ุทููู ู
ู ุนูู ุณุทุญ ูู ุญุฑูุฉ ุชุชู
ุจุดูู ุฑูุชููู ุฃุซูุงุก ุงูุฃู
ูู
ุฉ ุ ูุฐุง ูุฌุจ ุงูููุงู
ุจุฐูู ุจุดูู ุตุญูุญ ูุญู
ุงูุฉ ุธูุฑู
โ๏ธุนูู ุงูุฑุบู
ู
ู ุฃู ุงูุซูุงุก ุงูุนู
ูุฏ ุงูููุฑู ูู ุญุฑูุฉ ุทุจูุนูุฉุ ุฅูุง ุฃู ุงูุงูุญูุงุก ุจุดูู ู
ุชูุฑุฑ ูุฑูุน ูุฒู ุซููู ูุณุจููุง ูุฏ ูุคุฏู ุฅูู ุฅุฌูุงุฏ ุนุถูุงุช ุฃุณูู ุงูุธูุฑ ุฎุงุตุฉู ุฅุฐุง ูู
ุชูู ูููุฉ ููุงูุฉุ ุฃู ูุฏ ูุชุณุจุจ ูู ุฅุตุงุจุฉ
ู
ุน ุงูููุช
ใฐ๏ธ ุงูู
ู
ุงุฑุณุฉ ู ุงูุชุฏุฑูุจ ุงูู
ูุงุณุจ ูุฌุนู ุงูุฃุดูุงุก ู
ุซุงููุฉ ใฐ๏ธ
19/04/2021
โ๏ธHave you ever thought that weight status in pre-pregnancy and in pregnancy has persistent effects on children fat development?
โ๏ธIn reality yesโ The higher motherโs Body Mass Index (BMI) in pre-pregnancy and more she gains weight during pregnancy, the higher the risk her children will be overweight or obese
โ๏ธData from 162129 mothers and their children revealed that
โฝ21.7% to 41.7% of childhood overweight/obesity prevalence could be attributed to maternal overweight and obesity
โฝ11.4% to 19.2% could be attributed to excessive gestational weight gain
๐๐ค ๐๐ก๐ก ๐ข๐ค๐ข๐จ ๐๐ฃ๐ ๐๐ช๐ฉ๐ช๐ง๐ ๐ข๐ค๐ข๐จโ ๐๐ฎ ๐ฉ๐๐ ๐๐ฃ๐ ๐๐๐ง๐ ๐ค๐ ๐ฎ๐ค๐ช๐ง ๐ค๐ฌ๐ฃ ๐๐๐๐ก๐ฉ๐ ๐ฎ๐ค๐ช ๐ฌ๐๐ก๐ก ๐๐ ๐ฉ๐๐ ๐๐๐ง๐จ๐ฉ ๐๐ค๐ฃ๐ฉ๐ง๐๐๐ช๐ฉ๐ค๐ง๐จ ๐ค๐ ๐ฎ๐ค๐ช๐ง ๐๐๐๐ก๐๐ง๐๐ฃโ๐จ ๐๐๐๐ก๐ฉ๐
โ๏ธูู ููุฑุชูุงย ููู
ูุง ุฃู ุงููุฒู ูู ูุชุฑุฉ ู
ุง ูุจู ุงูุญู
ู ูุฃุซูุงุก ุงูุญู
ู ููุง ุชุฃุซูุฑุงุช ู
ุณุชู
ุฑุฉ ุนูู ูู
ู ุงูุฏููู ุนูุฏ ุงูุฃุทูุงูุ
โ๏ธูู ุงููุงูุน ูุนู
โ ุงูุณู
ูุฉ ุนูุฏุงูุฃู
ูุงุช ูุฒูุงุฏุฉ ุงููุฒู ุงูู
ูุฑุท ุฎูุงู ุงูุญู
ู ูุฒูุฏููย ู
ู ุฎุทุฑ ุฅุตุงุจุฉ ุฃุทูุงููู
ุจุฒูุงุฏุฉ ุงููุฒู ุฃู ุงูุณู
ูุฉ
ูุดูุช ุงูุจูุงูุงุช ุงูู
ุฃุฎูุฐุฉ ู
ู 162129 ู
ู ุฃู
ูุงุช ูุฃุทูุงููู ุฃู
โฝ21.7ูช ุฅูู ูช41.7 ู
ู ุงูุชุดุงุฑ ุฒูุงุฏุฉ ุงููุฒู / ุงูุณู
ูุฉ ูุฏู ุงูุฃุทูุงู ูู
ูู ุฃู ููุนุฒู ุฅูู ุฒูุงุฏุฉ ุงููุฒู ูุงูุณู
ูุฉ ูุฏู ุงูุฃู
ูุงุช
โฝ11.4ูช ุฅูู ูช19.2 ูู
ูู ุฃู ููุนุฒู ุฅูู ุฒูุงุฏุฉ ุงููุฒู ุฃุซูุงุก ุงูุญู
ู
ใฐ๏ธุฅูู ุฌู
ูุน ุงูุฃู
ูุงุช ูุฃู
ูุงุช ุงูู
ุณุชูุจูโย ู
ู ุฎูุงู ุงูุงูุชู
ุงู
ุจุตุญุชูู
ุณุชููููุง ุฃูู ุงูู
ุณุงูู
ูู ูู ุตุญุฉ ุฃุทูุงููู
ใฐ๏ธ
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