Coscas Fitness: Dinah and Yair Personal Trainers in Jerusalem

Motherhood is a beautiful journey but it also brings about significant physical changes.

I've (Dinah) been through it.
I had my second daughter almost a year and a half ago and I've experienced the exhaustion, the weakness, the lack of motivation, the belly fat that just won't budge, the instability in my core muscles, the lingering spd (symphsis p***s dysfunction) pain, the shift in hormones etc. etc. and yes it's hard! And yes, I can help you with these things!

If you, your mum, your friend, your sister is looking for postnatal personal training please message me or contact me on 054332315 ❣️

🤰🏻 EXERCISING DURING PREGNANCY 🤰🏻


🤔 Is it safe to exercise during pregnancy? ABSOLUTELY!! (unless you have contraindications – speak to your Dr)

🤔 Should women exercise during pregnancy? ABSOLUTELY!! (unless you have contraindications – speak to your Dr)


Why is it important?

Research has shown that women who exercise during pregnancy are more relaxed and therefore cope better with the emotional and physiological strains of pregnancy, and even the demands of labour.


Women who exercise have also reported a greater sense of wellbeing due to various positive effects from exercise such as:


😊 More control on body weight
😊 Increased body image and self-esteem
😊 Improved mood
😊 Improved sleep
😊 Increased energy levels
😊 Improved memory and cognition
😊 Reduced feelings of depression, anxiety, and stress


Honestly, many pregnant women feel a lack of control amongst the sea of emotions and the many bodily changes they experience. Exercise is a way in which women can take back some control and feel more confident in their constantly changing body.


Of course make sure you are cleared for exercise by your doctor. Not every type of exercise is safe so make sure to speak to a professional before starting any exercise program.

If you are pregnant but you’re not sure what you can/should do, feel free to send us a message 👇 or call Dinah (Certified Pre & Postnatal Coach) on 📞 0543323513.

Hi everyone it's Dinah here. This is a long awaited update - I gave birth almost nine months ago to little Maayan and I'm happy to say that I'm feeling really good bH :)


I had a very hard time after Talya was born, motherhood was a big shock, I had a very long and traumatic labour and I see retroactively that I had postpartum depression but I wasn't in a place where I could talk about it so it went undiagnosed. I said this time round I would do things differently. A couple of weeks after giving birth to Maayan I started to feel the postpartum depression starting again so I went straight to my doctor and immediately started to take antidepressants. This was the best thing I could have done for myself and my family. I'm enjoying this time so much and I'm feeling so much better and happier!
Self care is SO important, give yourself whatever you need so you can be there properly for yourself and for those around you!


And now for the physical update ;) the SPD pain that I had during pregnancy has almost gone, I feel the pain occasionally so I'm very careful to take things slowly. So after more than a year of very little exercise 😱 I'm feeling ready to get started again 😃. I've made for myself a weekly exercise routine where I do 10 mins of core training every day, strength training twice a week, and walking with short jog intervals twice a week. It may sound like a lot but trust me the workouts are very slow and gentle, I have a lot to build up again and it will take time and lots of patience!! It's especially important after giving birth to rehabilitate and retrain the core muscles. As the baby grows the stomach muscles stretch and become very weak and the pelvic floor muscles have to deal with a huge load pressing down on them which can also significantly weaken them so it's important to give these muscles the love and exercises that they need ;)


I'm so excited to get started again. I know it will be hard but I have to be kind to my body and appreciate everything it has done and continues to do. I know that exercise is the key to getting back to myself, to getting my energy and stamina back.


Feel free at any time to contact me if you have given birth and you're not sure how to start exercising again, I'm always here to help!

We're so excited to introduce you all to our new baby girl! 🌺🥰

It wasn't easy to say the least, but anyone who read my post about pregnancy with spd, I'm so happy to say that most of the pain I had has passed and I'm feeling so much better now tG! I can walk again, put on socks again, pick things up from the floor, turn over in bed...it's the little things in life 😉

I am on maternity leave now, I look forward to be back in a few months. In the meantime feel free to speak with Yair about personal training or karate 🏋️‍♀️🥋

Take care and keep exercising 😃

People often assume that once you reach a certain age and physical limitations and health problems kick in, that's it, it's downhill from there and there's not much they can do.

They're wrong!

It is so so important for the senior population to realize that they too can improve their day to day functioning and quality of life through exercise.
By working on mobility, range of motion, flexibility, and strength you can make huge improvements.

Here are a few examples from our clients:

💬 96 y/o male:
"They say you get shorter in your old age, but working on posture the last few months has made me stand straighter and taller!"

💬 86 y/o female:
"I can't believe I enjoy exercise now and I see how important it is to do strength training. It's improved my posture, I can walk better, I have far less pain and it's improved my lifestyle"

💬 60 y/o male:
"I won't miss a training session, I had a herniated disc and I don't feel pain anymore. I get up more easily in the morning"

💬 68 y/o female:
"My balance was so bad I would get nervous of falling over, but working on my balance has made me feel more steady and confident"

So if you or someone you know is suffering from old age or anticipating what surprises old age may bring them, know that there are things you can do and that it's never too late to start. Feel free to be in touch with us. Don't ever neglect to take care of yourself. Your body is your only home, take care of it!

📣 פתחנו דף חדש לקראטה 📣

https://www.facebook.com/%D7%A1%D7%90%D7%99%D7%93%D7%95-%D7%A7%D7%A8%D7%90%D7%98%D7%94-%D7%99%D7%A8%D7%95%D7%A9%D7%9C%D7%99%D7%9D-111891084498845

כנסו לדף, תעשו לייק, תתעניינו ובואו להתאמן איתנו!! 💪🥋

סאידו קראטה ירושלים
סאידו קראטה היא שיטת קראטה מסורתית יפנית שמלמדת הגנה עצמית והתמודדות מול יריבים.

How to build your own strength program:

Push ups, pull ups, squats, deadlifts, bench press, parallel dips…

You may have heard of these exercises, and think that they are basic exercises that must be included in every training program, and yes they all have their advantages but unless you’re an athlete who specifically needs to perform certain exercises, there are alternatives you can do.

If you are training to be strong, healthy and functional, your training program should include the following movement groups:

👉 Push (bench press, shoulder press, push ups...)

👉 Pull (cable/dumbbell row, pull ups, chin ups…)

👉 Hinge (deadlift, hip thrust, glute bridge…)

👉 Squat (overhead squat, front squat, goblet squat, barbell squat…)

👉 Carry (farmer’s carry, suitcase carry, bear hug carry…)

👉 Corrective (posture, injury rehab, muscle imbalance...)

Again, no exercises are essential if you're not an athlete or training for a specific sport, and there are so many to choose from, so choose exercises you enjoy and sufficiently challenge you 💪💪

Hi Dinah here! I've shared many client stories here and I’d like to share mine again for those of you who are new to our page or didn’t read about my postnatal journey.

I’ve been exercising for years. I first joined a gym when I was 14 and went religiously ever since. I was the strongest and fittest I’d ever been. Then I had a baby…

I had a particularly difficult time during the labour and the first year postpartum. When I started exercising again I didn’t feel like I was starting from zero, I felt like I was at minus ten. I started so slowly and it took a long time for my body to adjust. Very quickly I would get headaches and become nauseous from the physical exertion. I started by walking with my daughter in the buggy, then added short bouts of jogging with walking until I was able to jog. At the same time I started strength training very gently and slowly. I felt like I would NEVER get back to where I was before, it felt impossible. But as we all know consistency is key, and so I persisted and I am now stronger than I ever was!

I learnt to be patient with my body and let it progress at its own pace. I struggled to lose the weight I had gained during and after pregnancy. I lost most of it but my body didn’t go back to what it was before. After trying everything, I’ve accepted that this is my body now and I love it for everything it can do.

So my message for everyone reading this is this; whatever goal you have, be patient, be consistent, and let yourself get there at your own pace, whatever stage of life you’re in. And at every step of the way appreciate your body for all the wonders it does. And postnatal women, be kind to yourselves. Bodies change after pregnancy, it’s not always in your control. We have to show it love and care!
🌸

🌸 CLIENT STORY 🌸

"When I was diagnosed with arthritis I believed that I couldn't do anything.

Everyone told me I should exercise, it'll be good for me, but I thought what's the point? I'm not going to be able to exercise...

But then I was proven wrong!
I CAN do everything. My body HAS the ability. When I build up the strength, I can be strong and healthy and lose weight just like everybody else.

And there's no limit to what I can do, so I feel much stronger and much healthier and it brings me a lot of happiness because I also thought I would be a person who would hate exercise but I get excited to come to training sessions!

There are still those days where I feel defeated because my joints hurt, but there are also those days where I feel so amazing after a session, that I did all that, that I lifted all those weights, and it feels awesome! It's a good confidence booster and it shows arthritis that it can't win!!

I used to think that arthritis controlled my life, but it doesn't, it's just a part of my life and I had to learn how to live with it, so training has been the best thing for me!"