Blog
Posted by francesca | Filed under francesca, personal trainer,pregnancy
Hello my name is Francesca and I am a Personal Trainer, who specializes in pre and post natal training, as well as being a mum
to a very energetic four year old girl.
Sport and fitness have always being part of my life however I only become a Personal Trainer after I
had my daughter. At the time of my pregnancy I was working in Retail as a Manager of a very busy shop in the middle of Oxford Street
coming home late at night, sometimes in tears, suffering from leg swelling, and upper and lower back pain. And little I knew about the
benefits of exercising, as my doctor had only advised me to swim.
The birth was probably the worst experience in my life, as I endured
36 hours of labor and an emergency C-section, and although the exhaustion, lack of sleep and energy or time to work out, I just wanted
to get back into shape as soon as possible.
So here I am!
I have embarked in the most exciting and fulfilling career:
helping other mothers, (expectant and new), to stay fit and healthy before, during and after the pregnancy.
Exercise during pregnancy
will help the expectant mum to:
- Experience an improvement in their energy level and well-being.
- A reduced risk of developing gestational diabetes (also known as Carbohydrate Intolerance in Pregnancy) especially in women with a body mass index -BMI higher than 33, and High Blood Pressure.
- Prevent many common complaints such as back pain, leg cramps, leg swelling, diastis recti (separation of the abdominal muscle), constipation and haemorrhoids.
- A quicker return to pre- pregnancy weight.
My life experience has given me that level of empathy, which in `my mums'eyes`, is the most important qualification,
recognising the need to bring my knowledge of Fitness, Massage and Nutrition together to provide a unique approach to managing
their health and lifestyle. Taking into account the backdrop of life and its realities my aim is to take all my mummies through
FUN exercise routines and Balanced Nutrition programs all the way through the 3 trimesters.
CHECK OUT MY `10 TIPS FOR A HEALTHY PREGNANCY` REPORT!!
10 Tips for a healthy pregnancy
Posted by francesca | Filed under healthy, pregnancy
- DO some form of exercise at least 4-5 times per week (depending on your trimester and fitness level), aiming to build up 30-60 minute of moderate physical activity, if there are no medical reasons.
- Mix up your activities: DO strength training one day and aerobic/cardio training the next, as it will give time to the muscles to recover between workouts.
- Plan rest days into your exercise program and adequate rest between workouts and within workout (i.e. between sets), to avoid fatigue!
- Now it’s NOT the time to push yourself!
- Adjust your daily activity or exercise based on how you feel that day: you can modify your workout by changing the total time or number of repetitions, the weight range and speed, and the numbers of your training days per week.
- Stay hydrated. Drink 2 litres of water a day, and drink an extra 250ml of water for every 20 minutes of aerobic activity. Be sure you drink before and after your workout.
- WATCH YOUR DIET: Pregnant women typically are told to consume an additional 300 calories per hour of exercise, however this has been found to be excessive. DO watch your calories in - food and drink consumed daily vs. calories out calories burned out throughout your daily activities/exercise.
- Plan ALL shopping and cooking meals. DO choose nutrient- rich food such as
- Beans – Pulses- Lentils- Chickpeas
- Berries – Cherries – Currants (dry- fresh – frozen)
- Broccoli – Cabbage – Kale – Cauliflower – Bok Choy – Swiss Chard
- Oats – Wheat germ – Ground Flaxseed – Brown Rice – Barley – Buckwheat – Rye – Millet – Bulgar Wheat – Quinoa – Wild Rice – Spelt- Couscous
- Oranges – Lemons – Grapefruit (white and pink) – Tangerines- Limes
- Pumpkin – Butternut Squash – Sweet Potatoes – Carrots – Peppers
- Spinach
- Tomatoes – Watermelon – Papaya
- Tofu – Soya Milk and Nuts
- Nuts and Seeds (Almonds, Walnut, Macadamia, Hazelnut Cashews, Pecan and Pumpkin, Sunflower and Sesame seeds), If there are no medical reasons, such as allergies.
- Organic or free range Eggs – Chicken – Turkey – Lamb - Fish
- Oily Fish (Salmon, Sardines, Trout, Sea Bass, Pilchards)
- Live Yoghurt
- Cooking Oils (Coconut, Palm, Sunflower and Virgin and Extra Virgin Olive Oil.
- AVOID WHERE POSSIBLE: Take Outs - Red Meat – Chocolate Bars – Cakes – Biscuits – Fizzy and Sugary Drinks, even Diet/Light and 0% sugar drinks (DON’T let them fool you with the promise of low or no sugar, as they may reduce the sugar level but the pack instead the drinks with much more armful ingredients, such as Aspartame, which is quite well known as the cause of several problem such as Cancer, and Parkinson’ s Disease)
- Eliminate Processed Food
- Eliminate Alcohol
Boot camp in the Park with NBNY Fitness!
Posted by francesca | Filed under personal trainer
We at NBNY are running summer bootcamp training sessions for those who are looking to get fit over summer.
Hate expensive Gym Fees?
Cant afford a personal Trainer?
The answers may be as simple as wanting to lose weight for your wedding day or getting fit for a marathon. Perhaps they are more complex -
managing your health before, during & after pregnancy or adapting to health risks due to your age.
We are going to hold our first bootcamp session on Figges Marsh, London Road Mitcham
For more information Contact Us ref:bootcamp end we will get back to you with more information
Whatever your goals, strengths and weaknesses, lifestyles and challenges NBNY aim is to design a unique health Solution based on the right
balance of Fitness and Nutrition.