The Naked Warrior
NUTRITIONAL INFO (per single serve) Carbs: 21g Protein: 27g Fat: 12g
INGREDIENTS (serves 1)
How to make:-
Most women at some point during their pregnancy suffer with morning sickness to some degree. Whether it be experienced actually in the morning, during the afternoon or last all day there can be no doubt that an expectant mothers normal exercise routine is disrupted by the feelings of nausea, weakness, hot sweats and vomiting.
Waking up feeling like the only thing you want to do is run to the bathroom rather than run to the gym of course means your exercise activity will be reduced, however it does not need to be removed altogether.
When you are used to following a structured training program, when the feelings of nausea, tiredness, weakness and vomiting kick in, exercise can be the last thing you want to do. A routine can be maintained in terms of structure however the intensity will need to be dropped a few notches.
Exercising during pregnancy has many benefits for an expectant mother and can actually help to manage the symptoms being experienced. Moving on a daily basis helps to get the blood flowing and the increased oxygen energises and invigorates both mum and bub.
Ideal activities include a gentle walk, swim, light weight resistance workout, pregnancy class or yoga session. Whatever activity is undertaken, your heart rate should be kept below 140bpm, breathing should not become laboured or held as this increases blood pressure plus care should be taken to not overheat. Always sip water as you workout to maintain body temperature.
If you find you wake up feeling like you want to roll over, then do it. This means you will not be tired all day plus the feelings of sickness will pass so later in the day you most likely feel that you want to exercise. Learn to listen to your body and take extra rest that you would normally. Right now your energy is being used to grow a new baby and this is the priority.
You may also find that it takes you longer to get moving in the mornings so set your alarm for 30 minutes later then take your time. Feelings of sickness can be alleviated by sipping on herbal tea and should you chose to go and exercise then a small meal is recommended to give you energy and maintain blood sugar levels.
The majority of women experience the most discomfort in their first trimester and find that as they move into the second they become more energised and want to become active. If this is you then always make sure you get clearance from your medical professional and discuss a suitable program with your Trainer.
Exercising whilst pregnant has a number of benefits including a healthier easier pregnancy, reduced aches and pains as well as positive mental endorphin release. It is not the time to kick start a brand new training program nor is it the time to start one if you have been sedentary for a while. Pregnancy is a time to look after yourself and nourish your baby whilst nurturing each phase of growth and adjusting to the developments that come with it.
I exercised for most of my pregnancy yet adapted my normal routine extensively and shifted focus to kinder, gentler exercise styles and I would highly recommend this for any woman whilst she is carrying her bump. Walking, swimming, gentle stretches, pregnancy yoga and meditation being top of the list. Now is not the time to be sweating it out in a spin class, pounding out miles on the treadmill or lifting excessively high weights in the gym.
If you are exercising regularly, here is what you need to know to ensure safety first for your bump and you.
As always, do ensure you have your midwife or GP’s approval to exercise and follow any advice you have been given specific to you by a professional
Have you ever listened to the voice inside your head that tells you that you cannot do something, you’re not good enough, you don’t deserve it or you can’t do that? You know that little voice of doubt and self-criticism that loves to give you endless reasons why something you desire is not possible? Have you ever wondered where those thoughts came from and what you have missed out on by not doing something due to the fear these thoughts created?
Babies and young infants have this amazing sense of adventure and curiosity coupled with fierce determination that tends to fizzle out as they get older and is often lost by the time they become an adult.
We’ve all seen the chaos toddlers can cause when they want something, which in one respect is quite admirable as they are so connected to their purpose yet as a mother I can appreciate the adult frustrations this brings.
We are all born with this survival spirit that has full faith in its abilities and no doubt whatsoever that it can’t be done so why is it so many of us lose this fiery passion? I believe that as parents we have a bigger influence on this than what is fully appreciated. So many times I have been at play centres or parks and heard parents tell other adults that their child can’t do this or their so lazy they won’t do that. I have heard children be called stupid and even sworn at which personally I find appalling and disrespectful. Of course I understand the importance of discipline yet as parents we are role models and teachers to our children and we need to teach constructively in a positive manner.
If my son says to me I can’t do it, I will always say of course you can, let’s find a way or do you want me to show you how you can? Infants don’t give up learning to walk after their first few steps because they can’t do it and are always positively encouraged to persevere so why can’t we continually teach like this?
As parents I feel we need to be more conscious of the words we use around our children as well as be mindful of the tonality and energy that words have. I always tell my son how much I love him that I think he’s amazing, kind, loving, generous, funny and many more positive attributes as I want his sense of self-worth and self-belief to be built on these foundations rather than doubtful negative ones. This is not done from a narcissistic perspective but from a place of love that will help to nurture and grow his self confidence in a positive way which I hope will ensure he grows up with a proactive can do attitude and willing to give anything a go. Only time will tell ……….
Ask any solo parent to sum up single parenting in one word and they will probably use the words relentless, non-stop or demanding! There is always another job to do, another chore to be completed and for many it can be challenging to enjoy a rest or take time out to stop.
I can honestly say there are days when I wake up, or I should say I am woken up by my little guy and do think how nice it would be if there was the other parent around to do the morning routine so I can enjoy the luxury of lay in. Somedays I would love to be brought a cuppa in the morning, for someone else to make breakfast plus help get ready for the day and even do the school run.
It safe to say there are many days when it would be nice for someone else to worry about the cleaning, washing, groceries and cooking. Afterall who doesn’t love a meal cooked for them by someone else and then not have to worry about washing up the dishes.
Some days the monotony of the bedtime routine with the requests for just one more book do get tiresome and it would be lovely to pass the baton over and relax with the feet up whilst this was being done.
Some day as a solo parent it can feel lonely and overwhelming, especially during emotional rollercoasters and knowing the best way to discipline and raise a little person.
Of course, the grass is not always greener on the other side. I am well aware that being in a cohabiting relationship with both parents does not mean that the chores are always split equally and I have been on the side of the fence where they are around and still assumed the main role of responsibility on all levels.
I am sure that every parent, solo or not, has days where they wish someone was there to do a bit extra to help them. I am truly grateful to all of my support crew that help when I need, who are there for my son and I without questions or conditions. The ones I can count on no matter what.
It is this that I remind myself of during the tough days, during the days of self-doubt. No matter what you’re situation in life is, never underestimate the value of those around you.
Starting school is a significant occasion and now my little guy has turned 5 the daily school run is quickly becoming part of our normal routine. The craziness of kids and parents rushing to one spot for a specific time is chaotic when first experienced and reminded me of the rat race of commuting to London in my legal secretary days!
Many times before he started I was asked how I felt about it and my honest answer was totally fine, I mean its not like you don’t know from the day they are born that they are going to start school yet it does signify that they are growing up and becoming more independent which can an emotional milestone.
We had organized his uniform, bag, PE kit and shoes in plenty of time so it was not a last minute rush and yes he is currently growing into his uniform as it I did what all parents do and got the next size up so he gets the most amount of wear possible from it.
Seeing him dressed for his first day did make my heart swell with pride as did his little face which was smiling brightly for he was excited to be starting.
The drop off on the first day was not as emotional for me as everyone had told me it would, it was like I was being challenged to not be able to leave with dry eyes. The little guy confidently walked into school holding my hand and was happy to be shown where to put his belongings.
When it came to the time to say goodbye, we did our usual high five, knuckles, cuddles routine and gave each other a big kiss. As I walked away I heard him calling ‘bye Mumma’ and turned to see him waving at me with a happy excited look on his face before turning away to explore, play and meet his classmates.
How could this make me cry? Knowing I have raised a son who is confident, happy and able to adapt to new situations means I am doing this right. Seeing how he was on his first day put a huge smile on my face not tears in my eyes.
On his second day of school he was so excited to return he was dressed and ready to go at 7am saying ‘Mumma, is school open yet?’, to which I replied no son! Thankfully though now the early rising is slowly fading as the tiredness of school every day kicks in!