HAFitness blog

Avoid Gaining Excess Baggage This Holiday

2010-07-20T19:51:23Z

If you’ve spent the last few months working hard to get your beach body ready for action, the last thing you want to do is see the pounds pile back on whilst you’re on holiday. Here are a few tips to avoid turning from beach babe to beached whale:

Count Your Cocktail Calories

Depending on how it’s made, a large Pina Colada can contain more calories than a Big Mac (490 calories), so make shrewd choices when you’re checking-out the cocktail list. Better still, rather than a cocktail, opt for spirits such as vodka, whiskey or gin and have them on the rocks, or with a low calorie mixer, sipped not gulped!

Drink plenty of water to keep you both hydrated and feeling full. Add lemon or lime and ice-cubes to make it more appealing. Never use alcohol to try and quench your thirst, an ice cold beer may taste refreshing, but it won’t do your hydration levels or waistline any good!

Select, Seduce And Stay Slim

Holidays aren’t the time for strict diets, so do allow yourself some treats. Calorific indulgences should, however, be something that you’re really going to enjoy, rather than just a stale bit of sweet bread, so spend time selecting the best treat you can possibly find.

Don’t rush, holidays are all about slowing down and taking it easy. Allow yourself to be seduced by your food, enjoy everything about it including the presentation, aroma, texture and taste. By literally savouring every mouthful, you’ll end up eating far less and enjoy your food a lot more.

Restaurant Rules

In the restaurant, avoid munching on the mountains of free bread that you’re given. Save yourself for your meal, it’ll taste much nicer if you haven't already binged on tastless snacks first. If you’re waiting for a course to come, use the time to re-fresh your palette with some sin-free water.

Try not to have a starter, a pudding and a high calorie alcoholic drink all in one sitting. Opt for one out of the three or just go for the main meal. Remember that a couple of cocktails and a dessert everyday could add half a stone to your waistline by the end of a week!

If you’re on an all-inclusive holiday, keep reminding yourself that just because it’s all paid for, it doesn’t mean you have to eat it all. And don’t take the “all-you-can-eat buffet” idea too literally!

It’s All About Balance

Finally, try to make some healthy choices everyday, but make sure it doesn’t become a chore that ruins your holiday. Make a concerted effort to balance out any extra calories that you take on, by being as active as possible. Plan to swim and walk everyday, and take advantage of any fitness classes that might be going on, or a gym that you could use.

Enjoy your holiday, have fun and don’t forget to pack your trainers!

Heather

PS. You’ll find some more holiday tips in my 2008 article: Forget Credit, You’re The One Who Should Be Crunching This Summer

Do's And Don’ts Of Holiday Dressing

2010-07-19T11:33:14Z

GUEST BLOGGER, Anita Feron Clark, An Award Winning Personal Stylist, Talks About How To Look Good On Holiday.

Brits Voted 'Worst Dressed On Holiday'

According to a survey by Tripadvisor.co.uk, "the British have been voted the worst-dressed on holiday". To be fair to our nation, we're not accustomed to long hot summers so our wardrobes aren't geared up for warm weather. We know we need to be cool and comfortable and that often takes priority, but with a little thought and effort we can learn to be more stylish in the sun.

Think Comfort And Style

The body swells in the heat so do choose lightweight, natural fabrics but don't sacrifice style completely for comfort.

Do think about what clothes make you feel good; holidays are for relaxing but also for pampering and feeling good about yourself. Don't get lazy and fall into the 'baggier is better' trap.

Lighter shades and white can look great in sunnier climates, but pastels and beige all over doesn't work for everyone and can wash you out completely. Don't forget to take your good colours with you.

You do need shoes that are appropriate for the heat. If you don't like sand in your toes, wearing socks with your sandals is not the answer! It's either good flip flops or sandals with no socks, but if you really don't like them then get some lightweight plimsoles and wear tennis socks that don't go up the ankle.

What To Look For

Don't assume that everything in your favourite retailer's holiday range will suit you and that you will find your entire holiday wardrobe in one shop.

Do try to plan your outfits and think about items that can be worn from the beach to the bar. For ladies, a stylish below the knee kaftan in a good colour can easily be dressed up with a change of shoes and some accessories.

Don't forget that you need to look good on the beach too, just like all the locals do. Do treat yourself to a couple of good bikinis/costumes/swimming trunks and a few good cover-up pieces such as a sarong, shorts, beach dress etc.

Do take some smarter clothes for the town or going out at night. Ladies, don't forget a bit of a heel, a couple of dresses and some tasteful accessories. Gents, some modern short sleeved shirts and a lightweight jacket will spruce up your look.

Do follow the European style example and choose fewer, better quality items that you know you look good in rather than taking masses of clothes and shoes you're not sure really suit you and are unlikely to wear.

Key Holiday Pieces

The Kaftan
Still a holiday winner. Good for most body shapes as the fabric is usually fine and glides nicely down both curvy and straight figures. Choose one in a colour that really flatters you. Take care with size and pattern.

The Maxi Dress
Even more popular this year. It can be tricky on petites (too much volume or length) or big busts with small hips (sizes that fit the bust will be bigger elsewhere so can add unnecessary bulk) but shop around, there are plenty to choose from. The skirt should be just skimming the floor, not halfway up your ankle or tripping you up.

White Trousers
White is big for summer and is a fabulous holiday look. You can go head-to-toe white if it works for you, or team it with your favourite seasonal shades. Choose lightweight cotton or linen and wide leg, palazzo or peg cuts to keep you cool. Take care with the transparency factor and the VPL.

Utility, Tapered Or Harem Trousers
Don't panic! You don't have to don the full army/masculine/desert look, there are simpler variations on these styles. They are airy, comfortable and can be rather elegant. If you are wider on the hips or short in stature then minimise details such as zips, pockets, draping and volume, and always wear with a heel. They look great in khaki, stone, grey or white, all of which are easy to pair up with colours or metallics.

Do You Always Struggle With Your Holiday Style?

If you find planning your clothes for holidays hugely stressful, you would benefit from some expert advice on managing your wardrobe. Just a couple of hours with Anita Feron Clark will help you understand what works for you and how to shop smart. You will also learn how to balance keeping cool and comfortable with looking stylish on your holiday. Visit www.feronclarkstyle.com to find out more.

FitFlops – Does My Bum Look Small In These?

2010-06-17T23:21:02Z

FitFlops are everywhere this summer. From brown to bling, this season’s new range seems to appeal to most tastes, and now even men and kids can join in the craze.

I’ve been flipping and flopping around in mine for about 2 months now, and apart from some sore spots where they initially rubbed, I really love wearing them.

However, I’m a little curious about their claimed fitness benefits. Marketed as "the flip flop with the gym built in", and that you can “get a workout while you walk”, it all sounds too good to be true, doesn’t it? By the end of this summer, will we all be proudly showing off our trim and toned supermodel-like legs, without even breaking into a sweat…I wonder?

So how are they supposed to work? FitFlop soles have special "microwobbleboard technology" which creates instability in the shoe. This works in a similar way to walking barefoot on the beach in that your legs and bum have to work harder to stabilize the body. This strengthens the legs in a similar way to using an unstable surface, like a wobbleboard. You’re basically wobbling your way to leaner legs and a smaller bum!

So yes, they do work your legs, but I wouldn’t go as far as to say it’s similar to a gym workout, and as you’re unlikely to break into a sweat, you’re not going to be burning much fat either. I’ve walked literally miles in mine, and haven’t noticed a difference yet.

Although I can’t help feeling that the FitFlop idea is a first-class marketing gimmick to convince us into buying some expensive flip flops, I can also see that there are some great benefits to wearing them. The cushioned sole gives you a real bounce in your step, which is great for shock absorption. They’re also very supportive and extremely comfortable to wear.

So if you’re thinking of digging out those really short shorts this summer, you may want to do a little more than just walking around the shops in your FitFlops.

All in all, I’m not convinced FitFlops are a miraculous way of getting a fab body, but they’re a great alternative to the regular flip flop. However if those short shorts are still calling you, then invest in a good pair of trainers, and head out for a fat burning run, followed by some good old-fashioned squats and lunges!

Heather

How to Stay Cool & Motivated This Summer

2010-06-07T07:49:32Z

When the sun comes out and temperatures rise, most people find that exercise becomes harder and the heat makes it tough to stay motivated. But that’s not to say you should hang up your trainers and eat ice cream during the summer months, it just takes a little more careful planning.

Take It Easy

I don’t say this very often, but when it’s really hot, it’s important not to push yourself too hard, and don’t be afraid to quit early or take breaks if you’re starting to overheat.

It's really important to get into the mindset that, when it's hot and humid, you’re just not going to perform at your best. This is because your body, especially your heart, has to work much harder just to keep you cool. Listen to your body, and avoid pushing on through if you start to feel dizzy, get a headache or notice that your performance has decreased significantly. Other signs to look out for are muscle cramps, a high heart rate, nausea, confusion, and a significant rise in skin temperature.

Take The Heat

The good news is that most people can acclimatise to exercising in the heat fairly easily. Start by exercising for less time and at a lower intensity and then gradually build up to longer, harder workouts.

Your body will start to adapt by sweating earlier, sweating more, developing an increase in blood volume, a lower body core temperature, and an overall improved ability to tolerate the heat.

It can take about 14 days to get acclimatised to exercising in the heat, and you’ll find that you can achieve a lot more, as your body starts to adapt.

Cool Times & Places

If trying to combat the heat isn't for you, then avoiding it is your best strategy. To keep cool, exercise in shady areas, such as in the woods, or open places where you’ll feel a breeze, like on the coast.

Try to train closer to sunrise or sunset, when the temperatures are cooler. I love running first thing in the morning, before most people are up, when the air is fresh and crisp, and the dew is still on the ground. It gives you a great feel-good factor for the rest of the day!

Drink, Drink & More Drink!

Sweating is a very effective way to get rid of excess heat, but it causes the loss of water and electrolytes (salts) from the body. Dehydration, even as little as 1%, can affect your performance.

Prevention is the key to avoiding dehydration, and you should drink well before you exercise, even if you don’t feel thirsty. Don’t start exercising already dehydrated, with the idea that you’ll catch up during your workout, it just won’t happen.

It's important to pay attention to your hydration levels at all times, and not just when you're about to workout. Get into the habit of drinking water throughout the day, to increase your overall hydration levels. When you’re in the office, never pass a water cooler without taking a drink. At home, never go into the kitchen, without doing the same thing. Always carry a bottle of water around with you, and take regular mouthfuls.

During your exercise session, sip water frequently, and see drinking as an essential part of the workout, rather than an inconvenience. You’ll increase your performance, delay fatigue, and avoid risking injury and your health.

Immediately after your workout, start to re-hydrate your body to speed up recovery, keep your energy levels up, and prepare for your next session.

Less Is Best When It Comes To Clothing

The most important features of your summer wardrobe should be sunscreen and a hat.

On top of that, clothing should be light-weight, and light-coloured. Synthetic fabrics are much better than cotton, which can rub and cause chaffing once wet. It’s also worth investing in some technical clothing such as CoolMax, DryMax or Dri Fit, which wick-away sweat from your body. A performance t-shirt is probably the most important thing to invest in, although you can go the whole hog and buy everything technical, including your underwear!

Finally, don’t overdress in an attempt to lose weight. “Sweatsuits” will just make you lose a lot of water, and you’ll no doubt cook.

Lean, Fit & Fast!

People who have good cardiovascular fitness are usually able to handle the heat better than those who are less fit.

Also, body fat is an insulator, so if you loose a little excess weight, you might find that you can handle the heat better. If you’re tired or unwell, you’ll also notice the heat more.

Finally, faster runners will probably find that they get a greater cooling airflow, keeping them fresher than slower runners!

To sum up, training in hot weather shouldn’t be taken lightly. The more attention you pay to keeping cool, the better workout you’ll have.

Heather

Waist Assessment

2010-05-26T06:09:11Z

It’s no secret that body fat likes to make itself at home on your tummy, thighs and bum. However people who predominantly carry fat around their middle (as opposed to elsewhere on their body) are more prone to health issues such as type 2 diabetes and heart problems.

Working out your risk level is simple, as all you need is a trusty tape measure and the instructions below. You can do this by yourself at home, and no one else needs to know your measurements!

Measure your waist

On one side of your body (rather than the front), measure halfway between your lowest rib and the top of your hipbone (iliac crest). This is roughly in line with your belly button. Stand up and breathe out when you do this. Make sure your tummy muscles are completely relaxed, let it all hang out!

For women:

Ideal: less than 80cm (32”).
High: 80cm to 88cm (32” to 35”).
Very high: more than 88cm (35”).

For men:

Ideal: less than 94cm (37”).
High: 94cm to 102cm (37” to 40”).
Very high: more than 102cm (40”).

Measure your hips

Next, measure your hips at their widest point, the bum (ie. where your buttocks protrude the greatest). It's important not to cheat and pull the tape tight when doing either of these measurements!

Your waist-to-hip ratio

Divide your waist measurement by your hip measurement. A ratio of 1.0 or more in men or 0.85 or more in women indicates that you are carrying too much weight around your middle. This puts you at increased risk of diseases that are linked to obesity, such as type 2 diabetes and heart disease.

Focus on improvement

Anyone who is carrying excess weight, regardless of where on the body, would benefit from adopting a healthier lifestyle. Set some realistic weight loss goals, and focus on improving your measurements, rather than dwelling on what your “norm” should be.

You only have one body, so look after it!

Heather

How To Look Stylish AND Be A Mum!

2010-05-25T20:10:20Z

GUEST BLOGGER, Anita Feron Clark, an award winning personal stylist, talks about how to stay and feel stylish while caring for babies and toddlers.

As a mummy of two small children herself, Anita is fully aware of the demands put on her time. Trying to look stylish isn’t always top priority what with juggling scores of different things related to the children, work, household chores and correspondence etc. However, here are some achievable ways to staying and feeling stylish whilst being a mummy or carer with young children:

1. Finding your colours
Much research has been done on the psychology of colour and its effects on everyday life. Colour can affect your mood and your energy levels profoundly, and has a great impact on your general sense of wellbeing. It will also affect how others view you (source: Colour me Confident, 2006). For example, Red is the colour of energy and by wearing it, you will feel confident and in control – great to wear at the end of a hectic week, when you’re feeling a bit frazzled; wearing pink suggests gentleness and empathy, it brings out the femininity in every women; and purple shows creativity as well as indicating sensitivity – great if you’re organising arts and crafts. If you’re not sure what colours complement your hair, eyes and skin tone, consider having an individual or group colour consultation.

2. Looking good and feeling great doesn’t need to cost a small fortune
It’s about buying fewer items but in the right colour and silhouette that make you look stylish and you will gain confidence from knowing that they are those that flatter you. Places like Uniqlo, Top Shop, Marks and Spencer have a good selection of inexpensive basics such as jumpers, tops, and trousers in a variety of colours and styles, which you can use to mix and match with other items in your wardrobe.

3. Aim to have the right balance of practical, work and glamorous clothing
For example, if you spend 75% of your time looking after children, then your ‘non-work’ clothes should represent 75% of your wardrobe. If you are a full time mum make sure you have enough variety in your wardrobe so that you don’t feel like your wearing the same thing everyday, for example, jeans and a T shirt. Try to have seven complete outfits, one for each day of the week. To achieve this, write a list of items you need to buy to make those outfits look current and complete. Include all accessories for each outfit. That way you can look your best and feel stylish every day of the week.

4. Start by wearing the right underwear, does it fit you properly?
Think about wearing one size bigger in knickers so that you don’t get elastics pinching into your thighs and tummy, which can give ‘visible panty line’. Also your bra size can change during pregnancy, breastfeeding, weight loss or gain. As a rule try and get your bra size measured at least once a year. If you don’t wear the right bra, your clothes won’t hang properly – the wrong bra can alter your body shape and clothing size. Have a variety of bras to suit different occasions and different tops. And although no one can see it, it will make you feel confident and sexy.

5. Take a few minutes to choose your clothes the night before
To avoid a panic in the mornings, this will allow time to think about the whole outfit (make up, jewellery, shoes etc.) rather than you grabbing the first thing that is to hand or the same old outfit. With make-up ‘less is more’ and the right shade of lipstick and blusher can make the world of difference to how you look.

6. Size doesn’t matter, shape does
When it comes to looking stylish, the most important thing is how well your clothes fit not, for example, whether it’s a ‘size 14’. So wear a size larger if you find you are struggling to fit into your outfits. Women fall into seven different body shapes and it’s about understanding this and using clothes that accentuate all your best parts and detracting the parts you aren’t comfortable with.

7. Have you changed your hairstyle or make-up routine in the last 3 years?
Then maybe it’s time for an update. Lots of hair and beauty salons are offering special offers at this time of the year and one way to make an instant change is to look at your eyebrow shape as your eyebrows frame your face and bring your eyes alive if they are shaped correctly.

8. Put yourself first for a change
Think about spending 10% of your household income per month on yourself, be it a haircut, new top, new shoes etc. This isn’t excessive as it’s important for your wellbeing that you put yourself first some of the time.

9. Wardrobe Re-vamp
Try to maintain an ‘up to date’ wardrobe. If you have clothes, which haven’t been worn for over 2 years, consider giving them away or organise a clothes swap with some of your NCT friends etc. This is a great way of adding newness to your wardrobe cheaply as long as it is in the right colour and shape for you. In addition, shoes and boots will update your look easily, so try and invest in at least one new pair every season. What about all those clothes you save for ‘best’? Do you feel you can’t wear your ‘best’ clothes because they might get dirty; most clothes are machine washable so wear them and feel good.

10. Work with your personality rather than against it

This is your own interpretation of fashion and how you like to wear clothes. For example, if you are naturally creative, be imaginative and adventurous with your clothes, accessories, hair and make-up.

Anita is passionate about helping women rediscover how to look younger and healthier by wearing the right colour and style of clothes. Most of her clients are mothers, read what they have to say about her on the testimonial page of her website, www.feronclarkstyle.com.

Anita offers a wide range of services to clients of all ages, backgrounds, shape and sizes. You can come on your own or with friends and she can tailor make any of her services to your needs. Contact Anita at:

anitaferonclark@mac.com
07799 856 544
www.feronclarkstyle.com

Exercise The Mind As Well As The Body To Revive Your Spirit

2010-05-19T22:57:08Z

We all know that exercise is good for your body, whether that’s losing a few inches or simply feeling healthier, but exercise is also good for the mind. Kate Dorward, HA fitness trainer, shares a few useful facts and tips to help motivate you, achieve results by introducing a few simple changes to your training programme and revive any flagging spirits.

Exercise for the mind:

A healthy body equals a healthy mind. Taking regular exercise is proven to enhance your mental function. Exercise boosts your circulation, getting more oxygen and glucose (the brain’s only source of energy) direct to your brain.
Most of us know that exercise releases endorphins, otherwise known as happy hormones. Amazingly these clever little mood enhancers can lift your spirits for up to 12 hours after exercise – that’s about 11.5 hours longer than the lift a bar of chocolate gives you!
Research has proven that 20 minutes of exercise can significantly improve your body image.
The best times to exercise are at around 10am or 5pm. Not only is this when your body is physically strongest and nicely warmed up, your adrenaline levels are also at their peak therefore making your mind sharp.
Set yourself some realistic goals e.g. to drop a dress size/ do exercise 3 times a week, and help yourself stick to them by sharing your goals with someone else. It’s a fact that you’re much more likely to succeed than if you keep your aims to yourself.

Exercise for the body:

Can’t find the time to fit in exercise? You really don’t need an hour for it to count. Exercise is accumulative - 10 mins walk here and 10 mins vigorous gardening there all really add up. Before you know it, you’ll have done your recommended 30 mins per day and not even put on your gym kit. So next time you walk to the station/park/shops, push yourself to walk super fast for a few mins and you’ll look and feel better in no time.
Exercise, especially weight bearing exercise like running and toning using weights are really important in helping to prevent osteoporosis later on in life.
Ladies, if the words ‘weight training’ fill you with dread at the thought of looking muscle bound, fear not! Unlike men, our genetic make-up makes it hard for us to bulk-up. Training with weights should be included in your fitness programme at least twice a week to help build lean muscle – this is crucial in improving your body shape whilst helping increase your metabolism.
Hate running? Walking is a fantastic way of burning fat and getting your legs and bum into shape. Get the technique right and you will burn 15-30% more calories per walk. Next time you hit the pavement remember to walk tall, shoulders back and down, tummy pulled in and to really push through off through your toes to lengthen your stride, get your glutes (bottom muscles) firing and get a speedy pace up.
Drink!! Water that is... Dehydration is a major cause of over eating, lethargy and poor performance.

Follow these 10 tips, and you'll soon start to not only look but feel happier and healthier!

Kate Dorward

The 10 Commandments of Healthy Eating & Weight Loss

2010-05-02T19:34:45Z

Gain control of your diet and weight by following these 10 wise rules.

Thou shalt…

Fuel up frequently. Eat a little and often, and you’ll give your body a constant supply of energy which will help you to avoid cravings.
Think before you eat. Consider why you want to eat something. Is it because you’re hungry? Or because you’re stressed, bored, lonely, angry or depressed? If it’s not hunger, will that sugary indulgence actually solve the problem, or just make you feel worse?
Avoid food shopping on autopilot. Stop repeating your bad habits week after week. Buy something healthy that you’ve never tried before, or flick through a recipe book for inspiration. A varied and interesting diet will help to satisfy the appetite better and is more nutritious. Aim to try a new healthy food or dish every week.
Never buy “foods you can pick at”, such as crisps, chocolates and peanuts. Once the packet has been opened it’ll be hard to stop, so best not having them in the house at all. It’s a slippery slope!
Take control. Prepare your own foods rather than eating out or buying take-aways and pre-prepared foods. Put yourself in charge of the ingredients list and portion sizes. Your salad may taste better with a thick dollop of mayonnaise, but do you really need it? Is it more important for you to reach your weight loss goal, or have a salad that tastes marginally better?
Opt for wholegrain foods. We digest them slowly, so they’ll make you feel fuller for longer. Look for wholegrain bread, pasta, breakfast cereals and brown rice.
Steer clear of foods with a lot of added sugar. Watch out for words, such as sucrose, glucose, fructose, maltose, hydrolysed starch and invert sugar, corn syrup and honey on the ingredients list. If you see one of these near the top (they always start with the biggest ingredient first), you know the food is likely to be high in added sugars.
Give a very wide berth to high fat foods. Again, check the ingredients list. High is more than 20g of fat per 100g, and low is 3g of fat or less per 100g.
Under no circumstances be a plate cleaner! Think about how much food you are consuming in each sitting. Stop eating when you feel satisfied, not stuffed. Eat slowly, your fork is not a shovel. Your brain doesn’t start signalling feelings of fullness until 20 minutes after it actually is, so take your time and give your body the chance to recognise that you’ve had enough to eat.
Limit your alcohol intake. Not only is it highly calorific, but it also reduces your will power and ability to say no to alluring fatty foods. You also maybe a little less angelic with your food choices the morning after!

Good luck and remember that you're allowed to break the rules every now and then. Just put yourself back on track as quickly as you can, and don't make a habit of it!

Heather

Guinness is Good For You?

2010-03-17T09:04:58Z

Sadly not. This advertising slogan was used back in the days when companies could attach any kind of health benefit they liked to their products without being investigated.

Most people associate Guinness with a high iron content, and although draft Guinness does contain some goodness from the barley, hops and yeast, it’s unfortunately nowhere near close to significantly contributing to the RDA (Recommended Daily Allowance) of any of your essential vitamins and minerals.

A pint of the Black Stuff contains 0.3mg of iron. The RDA of iron for men is 8.7 mg a day and for women 14.8 mg. So men, you would need to drink 29 pints and women 49 pints before you reach your daily allowance - your iron levels would probably be the least of your worries at this point. Incidentally, red wine contains more iron per 100 ml than Guinness, although still not enough to safely drink your RDA in a night!

If you’re watching your weight, there’s 210 calories in a pint (it’ll take about a 2 mile jog to burn this off), which isn’t too bad, especially as you’ll burn off a few standing at the bar waiting the 119.5 seconds it takes to pour the perfect pint!

I hope you enjoy sharing these myth-busting pearls of wisdom in the pub tonight.

Happy St Patrick’s Day!

Heather

A Healthy Mum Is A Happy Mum!

2010-03-10T22:12:18Z

As a new mum you quickly exchange your handbag for a larger, more practical nappy changing bag, and the inventory of essentials, once a lippy and mascara, turn into nappies, wetwipes, tissues, muslins, bottom cream, blanket, toys, spare clothes, hat, snacks, bottles….etc etc.

You carry this slung over one shoulder, and your precious bundle of joy tucked under the other. You then attempt to get both into the car, often contorting your body into ridiculous positions to avoid waking the little one. Finally you heave your buggy into the boot, trying your best not to upset your husband by scratching the car paintwork, and set off on your journey, completely exhausted having had precious little sleep the night before.

It’s not surprising that most mums feel they have absolutely no time or energy for exercise. You also can’t just pop out for a quick run or sweat off a few calories in the gym whenever you feel like it. You have to consider childcare, sleep routines, nappy changes and feed times, not to mention trying to fit in a spot of manic housework before the day ends.

However this is an essential time in a mother’s life to start caring for her body. Although losing the pregnancy weight is important, training to avoid injury is also essential.

You need to develop strong shoulders and arms to not only lift, but also contain your growing and increasingly mobile offspring. You need to strengthen your back, core and pelvic floor to not only return it to its pre-pregnancy state, but also enable your body to cope with the contortionistic and weight-lifting challenges of motherhood.

Exercise is also an immense energy booster and a great way to fight the baby blues, especially if you can do it outside in the fresh air and with friends. Although not always easy, it's really important to prioritise some time each week when you can focus on yourself and looking after your body.

It doesn't matter whether your aim is to comfortably fit into your pre-pregnancy jeans again, get your body ready for your next pregnancy, avoid injury or to get that exercise feel-good factor. Enlist the support of your partner, friends and family, and make time for at least 2 to 3 workouts a week. By taking a little time out to do something for yourself, everyone around you, including your baby, will benefit from you being happier and healthier!

For postnatal exercise classes that you can do with your baby in Wimbledon (Buggyfit), go to: www.hafitness.com/classes

For workshops (Body After Baby) on how to strengthen your core, pelvis and pelvic floor, go to: www.hafitness.com/workshops