I really wish I had a drum roll for this………. I am so happy and excited to announce a new Mummy and Me Pilates class for a Thursday afternoon! Starting on Thursday 10th September at 12.30-1.30 our 5 week course will help to strengthen your body after child birth, concentrating on those cores and pelvic floor muscles and stretch your body out, particularly the upper back which can get mightily tight after all those late night feeding sessions! Most importantly you can bring baby along too! The course will cost £30 for the 5 weeks and will be held at Tinwell Village Hall. Please contact me if you would like to book your place, spaces are limited!
I know how hard you attack your workouts but I also want to make sure you’re fueling your body with what it needs after you exercise. Both pre and post-workout nutrition is essential! The purpose of eating after a workout is simple – to fuel, repair and replenish your body. What you eat after exercise depends on the type of training you’re doing and its intensity. So, for more information please see my article below and let me know how you fuel up after a workout. My addiction at the moment after a Dancefit class is peanut butter and banana on wholegrain toast, I cannot believe it is so good for me, its so so tasty!!
Workout Nutrition – how long do I wait?
Consuming a post-workout meal within 2 hours of your Pilates or Dancefit workout will give your body what it needs to repair, grow and build strength for future performance. Ultimately, the timing of your post-workout meal/snack will depend on how hungry you are and how much you ate before your workout. Just like pre-workout meals, post-workout nutrition also depends on what type of training you did and its intensity.
If you attended a Pilates class…
After strength training, protein is needed to repair and grow lean muscle mass, while carbohydrates will replenish your body with energy and prevent muscle soreness. Therefore, a combination of protein and carbs is best after strength training. Remember – fueling your body after a workout is essential to ensure you are not losing muscle mass, but instead maintaining and building it. I love fruit and a yogurt after Pilates!
After cardio, hydration is MOST important! Drinking pure water right after a workout will replenish your body from the water lost during sweat. You then want to replace the energy you used by having a snack or meal high in carbs. Having a healthy carb choice such as fruit, veggies or whole grains will not only refuel your energy levels, but also replace electrolytes lost during your workout.
The amount of carbs and protein you need will depend on how intense your workout was. For example, if you just did a quieter Pilates class, you won’t need as many carbohydrates compared to someone who just finished a high-intensity Dancefit session (when I generally have too much energy and work you harder!) . Generally, the more intense the workout, the more carbs you need. This is when my banana and peanut butter toast snack really comes into its own.
I hope you enjoyed reading this and find that it added value to your healthy journey!
You have the week off woohoo as there will be no classes from Monday 8th June and we will restart on Monday 15th June, ready to work super hard!
Another bank holiday, wow! However our day is running just like normal so we have Pilates at Barnack at 11.15am and Pilates at Great Casterton at 6.15pm, hope to see you there!
While it’s admirable that we’ll spend so much time and effort preparing for something that will take a few hours of our time, we often don’t train to help us meet the single biggest physical challenge of our lives – everyday life.
Let’s face it; 21st century life isn’t always that good for us. We can be time-poor, often stressed and sedentary (even the most disciplined exercisers spend most of their waking hours sitting down). And we often spend most of our day in a slouched forward-flexed position that our bodies were simply not designed for. (I’m doing it as I type this, neutral spine Louise!). Our cars, sofas and TVs encourage this same flexed forward, weak posture. This causes tightness through our chest and neck, weakness and stiffness through our upper back – which often causes the lower back to take the load. And rather than have full natural movement through our whole spine, we start to move through just two or three vertebrae – both inefficient and damaging.
Its no wonder that 85% of UK adults suffer with back and neck pain, what a worrying figure.
So maybe we should ensure our bodies are fit for life, and ready to compete in the modern world.
I like to make sure that all of my classes deliver workouts designed to address the underlying issues of modern life. They are are specifically designed to strengthen our weaker muscles, stretch our tight muscles and correct postural imbalances – while also delivering an intense, time-efficient full body workout. And because they’re upbeat, energised and demand full focus, they’re also great stress-busters!
I want to get you fit for life, and to do so with a smile on your face!