Move With Beddard

Home
Move With Beddard

Chartered Physiotherapist / Yoga & Pilates Teacher / Dry Needling Therapy

📍Manchester

10/05/2024

34 WEEKS 💕

Heated sessions last night at HQ. Love it when the weather is like this🤩

Not long to go now! Nesting has begun even though I’ve still got a few weeks left of work.

Bump’s had a bit of a growth spurt again and becoming more and more active as the days go by. At my midwife appointment yesterday she pointed out she’s never seen such violent movement in her career (in a good way) 😅 Might have to consider martial arts in the future!

I’ve also started perineal massage in prep for delivery incase I have a natural birth. I’d love to say that it’s a wonderful experience but it’s really not!🤭🙃 But the evidence shows that it helps to reduce the risk of severe perineal tears or episiotomy so I’m still going to keep persevering!

The hidden glamours of pregnancy!

18/04/2024

🤰🏽PREGNANCY ADAPTATIONS 👇🏽

Do you really need to change your exercise routine to accommodate pregnancy?

Honestly?

It completely depends on YOU.

My fitness journey from the first trimester until now has definately changed. But that was to suit my needs and how I’ve been feeling throughout.

Some people hardly change their exercise regime at all. And some change everything. It really does depend on how you feel.

It’s important to ask yourself:
✨Do you feel stable?
✨Do you feel fatigued?
✨Is your technique compromised?
✨Is the bump getting in the way?
✨Are you suffering with pelvic or lower back pain?
✨Are you leaking?
✨Are you noticing some abdominal doming?
✨Do you feel confident?
✨Are you considered a high risk pregnancy?

There’s no one size fits all.

Now don’t get me wrong there are some forms of exercise you would avoid (contact sports, skiing, snowboarding, horse riding, gymnastics etc - you know things you couldn’t 100% control the environment around you).

Now to really flip it on its head - just because you can do something (and not experience any symptoms) doesn’t mean you should be doing it.

The pelvic floor is a key stability muscle and goes through so much stress in pregnancy.

I’d recommend seeking advice from a Pelvic Physiotherapist or a PT who is trained in pre/post natal fitness if you’re not confident in knowing how to plan your session.

I’m fortunate to have both my own knowledge and training alongside Coach Ellie at to help guide me throughout.

Maintaining functional movements and strength is so vital during pregnancy.

Don’t feel like you have to avoid a movement entirely, there’s always an alternative!

15/03/2024

26 WEEKS 💕🤰🏽 Coming to the end of the second trimester.
Where has the time gone!

Starting to feel more humbled in the gym now. Dropping the weights even more for comfort. It’s amazing how much my strength has changed recently. What would normally be a warm up weight is now my working weight! I’m feeling the burn quicker that’s for sure!

And that is something I’ve been getting asked a lot - “is that not too much for the baby? You have to look after yourself you know!”

Answer is NO - Here’s my advice👇🏽

1ST TRIMESTER:
- there’s no restrictions or adaptations needed
- if you experience more fatigue just scale back the weights/reps/sets according to your energy levels, take longer breaks if needed and keep hydrated!
- there’s no evidence to say you should keep your HR below a certain range, again just monitor how you feel as you go

2ND TRIMESTER:
- make adaptations to accommodate for the growing bump when needed “don’t bump the bump!”
- keep and eye out coning/doming of the abdominals
- for most this is the time where your energy levels are up and you feel more human but again just monitor your energy levels and scale back the weight/reps/sets accordingly
- it’s not about maxing out to failure or performing 1RM, aim to train for maintenance
- concentrate on breathing properly, exhale on the movement that’s most difficult
- there’s conflicting info about not lying on your back from 16 weeks/28 weeks. You can lie on your back throughout your pregnancy for short periods (approx 5mins) but monitor for symptoms (dizziness/shortness of breath/nausea). There are plenty of alternative exercises to lying on your back. So don’t panic!

3RD TRIMESTER:
- the fatigue may kick back in and everything may seem more effortful, scale it back accordingly
- body weight exercises may appear to be the norm during this phase
- focus on maintaining functional movement and mobility
- focus on breath work for labour prep and abdominal/diaphragm engagement if you haven’t already (this is invaluable)

All the above is based on low risk pregnancies. If you are considered moderate-high always consult with your midwife/consultant first.

17/02/2024

Feels so good to get back to moving and a routine. As much as it’s nice to get away the long drives, plane journey, sitting down playing cards and reading books has stiffened my hips royally!

I’ve been getting a mix of comments around pregnancy and training the way I have been doing so far. So here are my why’s…

❣️I enjoy it and it’s good for my mental health
❣️There is strong evidence to support exercise throughout pregnancy showing benefits to both mum and baby.
❣️I’m maintaining my fitness which is helping with my energy levels
❣️I’m building strength to reduced the risk of back and pelvic pain.
❣️Strengthening my pelvic floor
❣️Decreasing the risk of pregnancy complications such as pre-eclampsia, gestational diabetes and pregnancy-induced hypertension.
❣️Plus preparing and conditioning your body to meet the demands of pregnancy, labour, birth and post partum makes sense - does it not?

31/01/2024

New programs this week and feeling good - although I’m noticing the weights are becoming harder in some areas and I’m having to be a bit more humble.

I’m trying to focus more on core and pelvic strength over this next phase and making sure I’m breathing properly!

We got to meet bump again at the 20 week scan yesterday. It’s insane how much development you see in comparison to the first!☺️

20/40

03/01/2024

And we’re back🏋🏽‍♀️💪🏽 Feels so good to be back moving again. A few tweaks have been made (with the help of the coaches🥰) now we’re in the second trimester.
Feeling so much better now too with more energy again! I just need to purchase a few extra leggings with more give now mine are getting a bit snug🤭

10/11/2023

End of the week and I’m feeling the effects of working overtime. So much so I just dropped the weight on deadlifts tonight😴 I just wanted to get through it. Accepting not every session is an energy filled one🪫

Ps it’s now officially cold enough for leggings 😂

Address

MANOR WORKS, CORONATION STREET, STOCKPORT

SK12BY

Website

facebook.com

Alerts

Be the first to know and let us send you an email when Move With Beddard posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Move With Beddard:

Shortcuts

Want your practice to be the top-listed Clinic?

Country:

City: