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| Incase if you're wondering.. this was me about 7 months far. |
Hello everyone! Its actually my first time writing or doing a review for my own services. If you haven't already know, I've always been a fitness enthusiast and its my biggest dream to be able to start my own fitness classes. It's been a long time since the days of me living the unhealthy life with a really unhealthy diet & lifestyle. But due to some health reasons, I woke up one day determined to make a better change for myself - and I did....
I've been smoke-free for 5 straight years (w/o cheating!) after being a smoker for 11 years and it's probably one of the biggest accomplishments & proudest things I've done for myself, and I'm lovin' life being smoke-free b'cuz it helps me feel alot better especially being a person with an active lifestyle. Besides that I've kicked out all the night life of heavy partying & drinking (I used to be one hella' a drinker), extremely unhealthy eating (you won't be able to imagine how so), and most importantly got rid of a negative & depressed mind (this will probably also be another story to tell). I feel great & awesome every single day of my life ever since I've changed myself wholly. That's why after experiencing many ups & downs in my life and feeling the great difference in change holistically, I am now motivated to keep sharing and inspiring others about being healthy, positive, and happy. Many people may not understand the importance of 'healthy living' immediately but I'm sure with time & purpose, most will start to at least think about it especially when we start aging.. 😄 LOLs! (but its true k)
Okay, I'm not gonna share too much of my past here right now 'cuz I'm here today to focus on Prenatal Aerobics - which is probably the first in Singapore! Yays!
Just a quick introduction...The class is suitable for most Expecting Mummies and all stages of pregnancy as movements in class are low/non-impact (meaning no jumping) & low-to-moderate intensity for beginners and up. It is basically something easy for everyone to follow yet at the same time Mummies are able to get some cardio activity into their fitness regime. My goal is to set up fitness classes for expecting Moms to come exercise and keep fit in a stress-free environment, to have a place for a fun and simple way to stay healthy and meet new Mummy friends.. Let's journey through our pregnancies with a positive, happy, and healthy life. Healthy Mummy = Healthy Baby. 😄
The class is split into 5 segments with each component targeting a specific purpose for the workout, and this will add up to an active duration of plus minus 45 minutes.
1. Warm-Up Routine - gently prepare the body for exercises by gradually increasing the heart rate and circulation.
2. Warm-Up Stretches - helps reduce muscle soreness and lessen your risk of injury.
3. Cardio Segment - this is where all the work comes in.. with the benefits like helping in relieve of aches and pains, also helps in keeping your weight under control.
4. Muscle Conditioning - helps strengthen your muscles to decrease body pains and improve muscle tone during delivery.
5. Cool-Down Stretch - helps your heart rate and breathing return towards resting levels gradually which helps avoid fainting or dizziness.
What Are Some Benefits Of Cardio During Pregnancy?
1. Fit moms bounce back into shape after delivery much more quickly than sedentary women.
2. Prevents excessive weight gain during pregnancy, which reduces both your risk of gestational diabetes and your baby's risk of developing diabetes as an adult.
3. Provides needed stamina for labor and delivery.
4. Physically fit moms are more likely to give birth to a leaner baby.
5. Lean babies are less likely to become overweight or develop diabetes as adult.
6. Babies born to fit moms have greater cardiovascular capacity from the start.
7. If you breastfeed, improved immune function will carry over to your baby for the first few months of life.
8. And of course; Exercising = Happy Mummy = Happy Baby! 😄
*Sources from: befitmom.com
FAQs
1. How Much Aerobic Exercise Is Safe?
Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy. ACOG (The American Congress of Obstetricians and Gynecologists) recommends the minimum activity level of 30 minutes of walking on most days of the week for all healthy pregnant women, including those who have been sedentary. In general, fit women may maintain or even increase their cardiovascular capacity during the first half of pregnancy.
Women with uncomplicated pregnancies should be encouraged to engage in aerobic and strength-conditioning exercises before, during, and after pregnancy. ACOG (The American Congress of Obstetricians and Gynecologists) recommends the minimum activity level of 30 minutes of walking on most days of the week for all healthy pregnant women, including those who have been sedentary. In general, fit women may maintain or even increase their cardiovascular capacity during the first half of pregnancy.
2. Benefits Of Exercising During Pregnancy
Regular physical activity during pregnancy improves or maintains physical fitness, helps with weight management, reduces the risk of gestational diabetes in obese women, and enhances psychological well-being.
3. When To Put Limits on Aerobic Exercise—The Third Trimester
Women should continue to monitor their levels of exertion during Cardiovascular exercise throughout their pregnancies. Stay within the range where you feel your exertion level is "somewhat difficult."
4. When Not to Increase or Start Aerobic Activity
Generally if you have been exercising prior to the pregnancy, switch a maintenance program during the second half of pregnancy. As your due date approaches, reduce the intensity of your workouts to counterbalance your baby's increased need for oxygen as she grows.
If you were previously sedentary or relatively less fit, a low to moderate-intensity & low-impact aerobic program can be done safely throughout your pregnancy. (*Sources from: http://www.acog.org/)
So basically the first few photos you see were snippets of my class live with my AM session Mummies, where you could see us performing the warm-ups, cool-downs as well as some muscle conditioning moves. It is basically a class that is suitable for Mummies in all stages of pregnancy as well as fitness backgrounds. Most of us (in the above pic) here are in our 2nd to 3rd trimesters of our pregnancy and none have done any aerobics in their lives except for me. So Mummies, you don't have to be worried about not being able to catch up in class.. I'll be there to guide & assist you! ; )
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| These are my PM sesison Mummies. |
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| Also from my PM class.... |
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| Weekend Sesh Mummies... |
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| More PM Mummies... |
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| And Weekend Sesh Mummies.. |
If you do notice that I like to take group photos with Mummies from my class quite frequently, that is b'cuz we become friends after a few classes of working out together, chit-chatting and sharing sessions. It's the kind of bond that naturally happens when you've journeyed in something so similar together, it's really nice. One moment I'll be in class with some of them, and the next moment I'll get a notice that they're going for delivery or prepping for birth soon. That's why I always take the change to snap up some group photos just to keep them for memories.
Anyway that's all for today and I hope that you've enjoyed my short review for my Prenatal Aerobics class. I am now 8 months far and likely will be teaching until sometime in May. At this point of pregnancy I really can't tell when my lil' one is gonna pop or what's gonna happen, the more so since I'm still really active. So there is no specific cut-off time where I can advise at this present point but do check my FB/IG for updates. There will not be any replacement instructors to replace me when I'm gone for the period 'cuz as I mentioned I'm probably the only one around that's teaching Prenatal Aerobics. I will resume classes approximately 2-3 months postpartum, probably looking at Aug/Sep 2017. In the meantime if you or any of your friends who are keen to come for a trial session to have a feel, do feel free to drop comments in the comment box below and I'll revert as soon as I can. Otherwise will see you perhaps after August..
I'll definitely be starting more genres of classes after I'm back; we're looking at Prenatal Aerobics, Postnatal Aerobics, Regular Aerobics Classes, as well as Baby-Wearing Aerobics. So do stay tuned for more!! 😉
I'll definitely be starting more genres of classes after I'm back; we're looking at Prenatal Aerobics, Postnatal Aerobics, Regular Aerobics Classes, as well as Baby-Wearing Aerobics. So do stay tuned for more!! 😉
do fill up the Goggle Form for more details and I'll get back to you as soon as possible!
Click here for Google Form link: https://goo.gl/EePvIQ
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Ps. If you'd like to see my future posts and updates on my classes/blog/give-aways, you can follow me on Facebook & Instagram.
Bye for now and see you soon. 🙂