An image of Jill Greenwood, who is Salutions’ diet and fitness expert

Fitness diet expert Jill Greenwood discusses Mothers day and fitness

In Ask the Experts by Salutions

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Mission to make mums healthy

March 26th is Mother’s Day. Let’s face it, there aren’t many days in the year where mums get a look in as the priority family member! I’ve known children, husbands, the family goldfish, (you name it), take a front seat over many of the client mums I’ve trained in the past. But remembering the importance of putting your own oxygen mask on first, can sometimes make or break the sanity, health and constant fatigue of most mums.

Making healthful nutrition choices and ensuring your body is as resilient and strong as it can be, should be a priority if you are to keep that body of motherhood a force to be reckoned with!

Exercise: Are you moving well (or just moving?)
As a Personal Trainer, the concept of needing to move more is rarely needed for newer mums (as they seem to move more than most people I know chasing their tails and babies around). Cardio is usually taken care of on the infinite number of walks with strollers. Resistance based training and postural considerations however, are more often than not an area of weakness.
I often deal with mums who have almost become desensitised to back, hip and shoulder pain, failing to notice that the way they carry their children, nappy bags, and lives around, is slowly changing their posture and weakening their bodies.

Take a look at how your body moves (without load). Are your hip bones slanted? Do you feel as if you carry excessive load on one side, whilst rounding the small curve in the lower back to a point of pain? See if you notice any imbalances, or aches.

Get in touch with a personal trainer or physiotherapist who will be able to complete a postural analysis and help strengthen any areas which motherhood has weakened.

Nutrition
Veggies. Veggies. Veggies (oh and FULL MEALS). NOTHING BEATS vegetables for an abundance of micronutrients. Micronutrients provide the body with vitamins and minerals to keep the immune system, energy, and hormones functioning well. Without a regular supply you risk picking up every little sniffle passed around that nursery play-mat.

Try and include vegetables in each of your meals. Ensure that you also include a good source of macronutrients including protein, carbohydrates and fats on the plate as a full meal (leftover chicken dippers from your 3 year olds plate doesn’t count).

Prepping veggies in smoothies, soups, or in bulk are easy ways to assist you to keep targets in check whilst motherhood calls for energies elsewhere. For more tips on how to add veggies into meals in a simple approach- check:- ‘SuperSlaw’ at http://amzn.to/2kpzlfQ

Sleep
Broken sleep is a given when you become a mum. We’ve had it drilled into us that 7-8 hours a day is essential for health, and sometimes knowing the truth behind how ‘little sleep’ you have had, can make us even more tired.

In his book ‘Sleep’, Nick Littlehales puts together a formula that works with athletes (who have to put on their ‘game face’ with little or less sleep than they are used to). For a more refreshing approach to functioning on less sleep. Check:- http://amzn.to/2k6LJo9

The motherhood check list – keep it simple- if ‘E. N. S’ is in order – the rest of the household will be much easier to run!

Jill Greenwood,
Fitness Expert & Personal Trainer,
Twitter: @JillKBW


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