Positiv-Life Fitness Blog

An ongoing series of informational entries

Positiv-Life Fitness

What foods to avoid in pregnancy?

January 15, 2018

Wondering what foods you should avoid now that you are pregnant? To minimise any chances of food poisoning there are some foods which are better to avoid. During Pregnancy your immune system is suppressed which means that you and your baby are more vulnerable to bacteria, viruses and parasites that can cause illness as a result of eating certain foods.

Here is a list you may find useful. If you are unsure it's best to consult your Midwife or GP.


Foods to avoid

Mould-ripened soft cheeses

(Brie, Camembert, Goat's cheese included).

Undercooked and raw eggs

Unpasteurised (raw) milk

(This includes Goat's milk, Sheep's milk and foods containing them also).

Pâté

Raw and undercooked meat

Be careful with cold cured meat such as Salami, Chorizo, Pepperoni and Parma Ham

Liver

Fish liver oil supplements

Supplements containing Vitamin A

Raw shellfish

Alcohol


Foods to limit

Tuna

Oily fish

Caffeine


Useful website for further information: http://www.nhs.uk/Pages/HomePage.aspx

Positiv-Life Fitness

Why is it good to exercise in pregnancy?

February 14, 2018

There are a number of reasons why exercise in Pregnancy is good for you. Whether you were a regular exerciser before Pregnancy or not at all, Pregnancy is a great time to start.

Preparation for labour and motherhood

Labour and naturally motherhood are physically and mentally demanding. Regular exercise during pregnancy can help you prepare for these demands.


Minimise pregnancy aches and pains

Back pain and pelvic pain are common during pregnancy and the right type of exercise can really help to minimise these.

Makes you feel good and lifts your mood

Exercise keeps the heart healthy and the feel-good hormones moving. Perfect for keeping stress levels low and helping you to relax and stay positive.


Helps you sleep better

Some pregnant mums have trouble sleeping, by fitting in some exercise it can make a huge difference.


Weight management

20-30 minutes of aerobic activity 3-5 times a week can really help with preventing excessive weight gain in pregnancy. For example walking, swimming and cycling on a stationary bike are good ways of keeping the heart and lungs going.

Reduces the severity of pregnancy symptoms

Backache, morning sickness, fatigue, heart burn, indigestion, constipation, varicose veins, water retention and swelling are all common during pregnancy, exercise can help.


*It is best to seek medical advice from your midwife or GP if you have never done any exercise before starting a new exercise programme.


For details on our upcoming Pregnancy Pilates classes click here or get in touch to book.

Positiv-Life Fitness

How to ease cramp during pregnancy

July 29, 2018

Cramps are muscle contractions which are uncomfortable but common during pregnancy. These are normally felt in the legs or feet and generally occur at night. This may be due to the various changes in the body, high level of hormones and lack of circulation.


To help reduce cramps, keep active during your pregnancy by walking swimming or doing exercises such as Pilates and Yoga. If spending long periods of time sitting or standing during the day move around every so often to increase circulation in the legs.


Exercises to do during the day are standing tall, feet apart (use a wall or chair or support) raising and lowering your heels to the floor.

Sitting or standing (again use a wall or chair for support) rotate your feet in circular motions in one direction and then the other.


For details on the next set of Pregnancy Pilates classes get in touch.