What Are The Benefits of Working With A Post-Natal Personal Trainer?

Personal Training. So Much More Than Just Fitness……..

It would be so easy for me to write a blog listing all the positive benefits of working with a personal trainer in the post-natal period.

I feel however, that there is nothing better than hearing from someone who has experienced it themselves.

I interviewed one of my clients about exercise in her post-natal recovery, and this is what she had to say.

1. How many children do you have and what are their ages?

I have 2 children, aged 3 and 7 months.

2. How long have you been training with Emma?

I have been having personal training sessions for almost 6 months.

3. What was your exercise level and fitness prior to having your children? Was there anything that you particularly enjoyed doing?

My fitness levels have varied over the years. Ranging from running regularly and going to a beach bootcamp twice a week to doing almost nothing. I wasn’t at my fittest when I got pregnant and had put on weight. I enjoy group exercise but found it harder to fit in after having my first baby as I also worked full time. As a result of this I used to opt for running so that I could just go from home whenever I liked.

4. What was the reason you sought support from a Post-Natal Personal Trainer?

Whilst I was pregnant I decided I was going to commit to getting fit and losing my weight once I had my baby. I had intended to find a Mum and Baby Fitness class so I knew it would be safe for post-natal women and gradually build back up to running. I had lost a lot of confidence in exercise and probably would have felt a bit intimidated in a normal type of gym or class/bootcamp. I also wouldn’t know which exercises I should be modifying without support. However, due to Covid-19 these plans went out of the window. I wasn’t keen on online classes but I had seen Emma’s posts on Facebook on small group PT. After looking at her website I decided to treat myself to some 1:1 PT sessions whilst the restrictions were in place.

5. Were there any aspects of your pregnancy or birth that triggered your desire to improve your health and fitness?

I had gestational diabetes in pregnancy and hated it. It made me determined to do all I could to minimise my chances of developing type 2 diabetes in the future. This means getting down to a healthy weight and staying there for good.

6. What has working with a Post-Natal Personal Trainer taught you about your body?

Loads! I am so much more aware of my pelvic floor, my core and how I should be engaging and holding myself. I have seen improvement in some exercises that I really struggled with initially that has just come with practice.

7. Are you pleased with the results you have achieved so far? Have you been able to reach any goals yet?

Yes I am really pleased. I feel fitter, stronger and have lost 3 stone in weight. I recently started a bit of running which had been a goal of mine, I can really feel the benefit of all of the strength training we have done.

8. What have you enjoyed the most about working with Emma?

I really enjoy the variety of the sessions. They are always challenging but tailored to be safe and appropriate for whatever post-natal stage I am at. It’s also nice to be trained by someone who understands all of the physical issues as well as the general stresses of life as a busy mum of two.

9. What in your opinion, has been the most worthwhile aspect of the investment you have made into supporting your body at this stage of your life?

I am so glad I had PT with Emma rather than just plunging back into running too early and ignoring the side effects of my pelvic floor not being ready. So many people try to say it’s normal and to be expected to have pelvic floor issues when exercising after children, but Emma has shown me that this doesn’t have to be the case.

10. Is there anything you would like to add? Any feedback?

Having post-natal PT with Emma is the best money I ever spent. I have rediscovered my love of exercise. It’s not just as a short term thing to lose weight but a lifestyle choice that has massive physical and mental benefits. My maternity leave has been nothing like I hoped or expected due to the strange times we find ourselves in, but I have always looked forward to my sessions. It’s also nice to chat to someone else actually in person (socially distanced of course!) about the usual mummy stuff like lack of sleep, feeding and frustrating toddlers that I have missed out on by not going to any baby groups!

*******

I am based in Dorset, serving Wimborne, Blandford, Shaftesbury and the surrounding area. If you would like to know more please get in touch.

Check out my Facebook and Instagram Pages - @ebfitnessandwellbeing

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Hypnobirthing is for Every Kind of Birth

Could Hypnobirthing Help Me Have a Positive Birth?

Many will shy away from hypnobirthing.

The majority of expectant parents will consider birth as something that they simply must endure in order to meet their baby. The prospect of birth being a pleasant and enjoyable experience is something that they are hugely sceptical about.

The name ‘Hypnobirthing’ sounds a little strange. Considered by many, as a technique only for those who are aspiring for a home birth in a birth pool, free from all pain and intervention. Many feel that hypnobirthing just isn’t for them.

Hypnobirthing doesn’t promise a perfect birth and doesn’t even strive for it.

As my career as an antenatal teacher continues, I can say with a high degree of certainty that whatever twists and turns your birth takes, good quality, positive birth preparation will always help.

Having worked with many parents, each with their own unique story to tell, I feel so proud that spending some time talking and working with me has enabled them to have the best experience they could, no matter what.

I have worked with:

• First Time Parents

• Subsequent Pregnancies

• IVF Pregnancies

• Tocophobia

• Elective C-Sections

• Birth Trauma (for both Mum & Dad)

• Pandemic Births

• Emergency C-Sections

• Placenta Previa

• Gestational Diabetes

• Post Partum Haemorrhage

• Home Births, Hospital Births & Birth Centre Births

I have had birth reports that encapsulate what would be considered the typical ‘perfect hypnobirthing birth’ but I have also heard stories of everything else in between. In every scenario, parents will always comment that hypnobirthing helped……….enormously.

Hypnobirthing for subsequent pregnancies

With this blog, I want to focus in on my experience working with parents having their second babies.

Birth Trauma is real.

Sadly, it is a taboo subject and parents often don’t allow themselves to explore ways to heal from their birth experience. Too often parents are left hanging with comments such as:

“Well, at least baby is healthy………that’s all that matters….”

“I expect you’ll just go straight for an elective c-section next time……”

“Birth is awful for most women……..you just need to forget about it…….”

These comments aren't helpful and certainly aren’t healing.

I often say how much I enjoy supporting dads during my hypnobirthing courses. Dads get forgotten about in so many aspects of pregnancy, birth and early parenthood. It is so important to me that they get fully involved in the whole process. It will not only support the mother’s positive experience of creating new life but also theirs.

Dads are rarely considered when a birth has been traumatic. In some situations, I have had mums explain to me that they feel their shared traumatic experience was probably worse for their birth partner. These closed off emotions and feelings can weigh heavy on a new dad. The prospect of a second birth experience can be extremely daunting.

How can Hypnobirthing help with birth trauma?

In order to show how hypnobirthing can help with a subsequent birth following a traumatic experience I am going to use some testimonials and birth stories. I feel there is nothing quite like hearing about true experiences and people’s real emotions.

Hypnobirthing will help even if you are opting to have an Elective C-Section. Caesarean birth can be absolutely amazing. Investing in some preparation will help to ensure you know how to personalise and indulge in this incredible event.

I worked with a couple who’s first baby was born via C-Section under general anaesthetic. A truly harrowing emergency scenario that certainly impacted both the mother and father emotionally.

My role was to support them in having the most positive elective possible. It was an absolute pleasure delving into this subject with them. This is what they had to say:

Another couple I worked with had experienced a ventouse delivery of their first baby. On discussion it wasn’t considered hugely traumatic but the language of a ‘loss of control’ was used frequently. This couple reached for hypnobirthing to enable them to learn techniques to ensure they could keep control, and fully take ownership of their second birthing scenario. They wanted to work together to be as prepared as possible.

You can imagine my joy to hear that they succeeded in having a homebirth and described the birth as ‘Intense, Quick and Incredible’.

Another story that I would like to share is how I supported a friend to prepare for the birth of her second daughter. I am happy to talk about birth to anyone who will listen, so I was a compassionate listening ear to a friend in need. We share children of a similar age having met through an NCT antenatal class. I was aware that her first birth experience had resulted in a C-Section but quickly realised as we chatted, that how her birth experience had made her feel emotionally, had been very tightly locked away. It was very apparent that in locking everything away the anticipation of a second birth was quickly becoming very overwhelming. I didn’t do a huge amount here, but in signposting and suggesting sources of support, this mother very much helped herself.

A final testimonial I’d like to share is one where I feel the birth partner took a huge emotional burden from the experience of the birth of their first child. It was a story once again where there was a sense of ‘lost control’. As a labour begins to deviate away from the norm, and becomes a highly medicalised scenario it is very easy for a birth partner to feel hopeless, helpless and as they often describe themselves, ‘useless’. Although this is rarely the case the feelings are real and valid. Hypnobirthing can help birth partners to work through these emotions and enables them to establish a strong and supportive role.

It was such a buzz to get a message to say that this mum’s labour had begun the very same evening as we had worked together on Zoom. It was that same evening that I noted the father’s intuitive suspicion that something might have already started. It still makes me smile now!

Here are some of their comments following the birth:

Teaching hypnobirthing is very easily the most rewarding job I have ever had. The reward isn’t the reason I do it though. I wholeheartedly feel that every parent deserves to have a positive birth experience, however their birth plays out.

So, if you’re reading this and have always thought hypnobirthing isn’t for you, perhaps you might take a little time to explore it.

Hygge for Pregnancy, Hygge for Birth, Hygge for Life

What is Hygge?

Type ‘hygge’ in a search engine and the Oxford Language definition is as follows:

”A quality of cosiness and comfortable conviviality that engenders a feeling of contentment or well-being.”

Pronounced “hoo-ga” this concept is a very integral part of Danish culture.

You may not have heard of hygge but I can say with some certainty that you have experienced it.

Slippers on, warm crackling fire, cup of tea and a good book.............mmmmmmm hygge!

Pyjamas, snuggly duvet and a movie..............mmmmmmm hygge!

Warm, bubbling, soothing hot tub. A spa day with friends..........mmmmmm hygge!

A walk in the countryside, fresh air, the sound of birds and beautiful scenery..........mmmmmm hygge!

You get the idea! The list could go on and on. Hygge is something that is very individual to each of us and typically draws on the very simple things in life. If you take a second to consider what makes you feel cosy, safe and contented. That’s probably hygge for you.

The Danes are consistently noted as being some of the happiest people in the world. Along with some of the other Nordic countries it is always at the top of the ranks. Hygge can’t be the only reason for this but I’m pretty sure that it’s important.

So why do these simple moments and interactions make us feel good? Let’s take a look at the hormonal response to hygge.

The body comprises of four happy hormones. Dopamine, Serotonin, Oxytocin and Endorphins. Each of these hormones are unique, act slightly differently and are released in response to different stimulus. When we take time to indulge in activities that make us feel happy, relaxed, loved and secure these chemicals are released. These hormones make us feel great in the moment and when released regularly they have a profoundly positive effect on our mental health.

Do you feel you need more of these moments in your life? Do you feel that you need to dedicate more time to consider your own mental health and well-being? In a fast paced and demanding world, sometimes we just need to stop. We need to breathe, we need to be present and we need to care about ourselves.

Hygge is a feeling. It isn’t something that can be purchased, despite an array of ‘hygge’ products being available. I would imagine that perhaps some Danes are a little resentful that an element of their culture has become a bit of a fad, a buzz word, something that some companies are cashing in on. I can understand that in many respects, but I am also very glad that others are feeling inspired to strive for happiness and are beginning to take more pleasure in the simple things. We have rapidly become very materialistic, dependent on technology and sadly many of us seek our oxytocin release from social media.

Let’s start dedicating more time away from screens. Time alone, time with friends and time with loved ones.

There could be several things that provoke feelings of effortless peace, calm and soulful happiness in you.

If you want to explore what’s hygge for you here are some ideas:

Getting back to nature:

Hygge moments are not moments you have to experience alone. In fact the company of friends and loved ones often make the feeling of wellness all the more tangible. No matter where you live, getting outside and walking has a whole host of benefits. Take time to be mindful. Notice your surroundings, the sights, the sounds, the smells. A walk with friends with our phones safely stowed away can give the mind a chance to rest and recharge.

We walk a lot as a family and have been spending more time recently exploring new tracks and trails. The children love to spot bugs, birds and wild flowers. Occasionally the girls play together so well that my husband and I actually have a chance to talk! Actual grown up conversation! These conversations are often a much needed boost for my confidence and self esteem and give me a nudge to keep on plugging away at my much loved business.

Create a nest:

Home is where the heart is. The vast majority of us feel safe and secure in our homes. We can take these feelings further by creating a really comfy and cosy environment. When the girls have finally stopped depositing crumbs and spilling drinks everywhere (and potty training is done and dusted!),I will be dangerous in a soft furnishings shop. I adore cushions, blankets and soft throws. I have recently discovered weighted blankets. Some evidence shows how they can improve sleep, reduce anxiety and induce feelings of safety. We have one for our eldest daughter and she seems to love it.

Soft lighting is also really beneficial in promoting a surge of oxytocin in the body. This shy hormone doesn’t like being observed or stark bright lights. Fairy lights are awesome at creating an instant smile. Lamps allow us to switch off our overhead lighting. My favourite though..........candles. Tea lights, pillar candles and gorgeous scented candles. I love them all. My cousin in London has recently launched a business producing candles. A fellow mama of 2 little girls. I am so impressed with the quality of the products she is producing. There is consideration for the environment, the ingredients are 100% natural and vegan friendly. These are luxury soy wax candles, beautifully fragranced with scents that aren’t typical. They are certainly a treat in the evening when the girls are sleeping. www.olivineandruby.com

Take time for a hug:

So simple!
I know in recent times with COVID-19 intruding in our lives it perhaps isn’t that simple but we can find ways to get the positive effects that a cuddle provides. When we hug and kiss we experience a release of oxytocin. This boosts not only our mental well-being but also has effects on our physical health. Evidence has shown that hugging can also boost our immune system.
Yoga teaches us that it is possible to give yourself a hug. Wrapping your own arms around yourself has been shown to induce the same oxytocin release. I have mentioned weighted blankets, a lot of us have pets to cuddle and dare I say, you could hug a tree.

Yoga, mindfulness and meditation:

With 2 busy young daughters, life as a parent is noisy, full on and intense at times. I enjoy family life but I look forward immensely to practicing yoga for half an hour or so each day. I find it grounding and a focus on deep breathing not only promotes oxytocin release but seems hugely effective in clearing my busy mind. Yoga can seem a little intimidating. You may feel you are not spiritual enough, not flexible enough and that it is something not suited to you. Yoga is so varied, there really is something for everyone. I encourage you to give it a go if you haven’t tried it. If you are seeking pregnancy specific yoga, Aimee at Glow Yoga is lovely. Aimee is a Dorset mama like me. She is really in tune with positive birth and positive motherhood. https://www.glowyoga.co.uk/ I can also recommend Abi at ATO Life. Abi is a physiotherapist with a passion for both physical and mental well-being. https://www.atolife.co.uk/
Meditation and mindfulness can also seem a daunting prospect but again there is an abundance of choice out there and something to suit everyone. There are apps and plenty of really lovely Youtube videos. Again, I’d really encourage you to give it a try.

Finally.......Food!

Taking time to enjoy a meal with our family or our friends can be hygge at it’s best. Nothing more needs to be said on that!

You may have noticed that I haven’t mentioned pregnancy or birth yet. So how can hygge support you during your pregnancy? When I teach hypnobirthing I really put emphasis on encouraging couples to dedicate time to relaxation. Not just to practice hypnobirthing techniques, but to ensure they are allowing time for self care at such a life changing time. I encourage mums to indulge in the joy of being pregnant. Take time to focus on the little person growing inside them and to let go of any anxiety or stress that they may be experiencing. When you become a parent things are never quite the same again. There is far less time for hygge or hygge as you currently know it. What makes you relaxed and cosy will likely evolve and change as your family grows.

If you become a pro at relaxation this will stand you in great stead for birth. Our uterine contractions are literally fuelled by oxytocin. Knowing what works to make you relaxed will be hugely supportive in helping your labour to progress efficiently and effectively. Many will say that birth and relaxation are two things that can never go hand in hand. As a hypnobirthing teacher and a mother who looks back fondly at birth, I beg to differ. Practicing hypnobirthing will give you wonderful tool bag of oxytocin and endorphin releasing ideas. Overcome any fears, develop an understanding of the physiology of birth and with the help of a little hygge you will become excited about birth.

I currently offer hypnobirthing courses online. I work with couples privately or in groups via Zoom. My next group course begins on the 19th July. If you are a little unsure if an antenatal course with EB Fitness and Well-Being is for you, I am running a free taster session on 3rd July. Click here for more details.

Happy hygge. Xx

What does Keeping Fit Mean to You?

Never Under Estimate the Power of a Healthy Body and Mind.

Keeping fit. What does that statement mean to you?

For me, this notion is something that has definitely evolved over time.

I have always been body conscious. In my early twenties, how I viewed my body was extremely unhealthy. It was always my goal to be as skinny as possible. My relationship with food was awful and having control over my weight is something I grasped hold of in times of stress. At that stage of my life my main stressor was men! Looking back that seems a little ridiculous, immature even. But I guess relationships and feeling desired in our early twenties is hugely important for so many women........and men. I was still maturing into the woman I am today.

It was on joining a gym in the town of Malmesbury, where I was later living, that I managed to turn this negative approach to my health into something very positive indeed. I would be as bold as to say that the team at PD Fitness changed my life. This gym became my sanctuary. The team were supportive, encouraging and made me feel that I could achieve anything. It was here that I developed a love for resistance training. Skinny was no longer what I strived for. I wanted to be strong, lean and most importantly healthy. I changed from considering food as an enemy or something that would make me fat, to a much needed fuel. I began making food choices that would support my fitness aims.

It was at this gym that I invested in having personal training sessions. I absolutely loved this hour each week. Personal training provides bespoke and tailor made plans that are designed to help each individual work towards their goals (or at least they should be). I combined these sessions with classes and my own workouts to to achieve not only physical gains but also some serious improvements to my mental health. I still remained hyper critical of myself and hugely competitive but there was definitely a transformation into a much healthier version of me.

It was here that I was inspired to complete my Level 3 Personal Training qualification. I will always be grateful for how the team at this gym helped me. Looking at their Facebook page shows that they are up and running for 121 PT Sessions. If you’re local to Malmesbury, I probably don’t need to say that I highly recommend!

My perspective on what ‘keeping fit’ means evolved again following pregnancy, birth and the postnatal period. I can’t deny that aesthetics are still important to me. The demons that lerk within still taunt me occasionally as I look in the mirror. People who know me, know that I feel most comfortable wearing black! Despite this, keeping fit is now important to me for a whole new reason.............my children. At the very top of the list is that I want to be a good role model for them. The girls see exercise as normality. They are very used to seeing both their Mummy & Daddy dedicating time to exercise. We try to have a balanced diet and eat together as much as possible. Where before I might stick to protein & veg, I now ensure that I eat the same balanced plate as the girls. We aren’t perfect. As I write this the girls are having a TV tea of Pizza! Everything in moderation.

My next reason to ‘keep fit’ is to have the healthiest body and mind possible. I want to be around to enjoy life with the kids for as long as possible. Longevity is important but so is mobility, flexibility and stamina. When exercising, I am now so much more conscious of improving my core stability. I want to approach my older years with good balance and strength. Having had 2 babies I also consider my pelvic floor. Urinary incontinence is not a normal part of life for a woman that has had children. Neither is an unsupported, painful and weak spine. I am a fairly open book and my struggle with Generalised Anxiety Disorder is still an on-going battle (a whole additional blog needed for that one!). Nonetheless I am finding tools aside from medication in managing this. Exercise is very much one of those tools. Fitness is very easily the most under prescribed anti-depressant.

I am now running my much loved business ‘EB Fitness & Well-Being’. I want to help people in the same way that PD Fitness helped me. I have loved supporting couples with positive birth, pregnant women with antenatal fitness and so many wonderful mums with fitness in the postnatal period. It is an absolute joy. Covid-19 has definitely been a barrier and is likely to remain so for some time. I am trying to make peace with this. I have put my business online. I offer online Hypnobirthing Antenatal Courses and Online Postnatal Fitness Classes. I am pleased to now be able to offer 121 Personal Training Sessions in Dorset. These workout sessions take place in the open (thank you summer!). I have a Pre & Postnatal Qualification and that’s my passion but enjoy working with anyone.

If you feel that like me, you might need a new approach, a new focus and a new lease for a life, please get in touch. Let me help you discover the healthiest and happiest version of you.

Fitness is about so much more than just losing fat or building muscle. It’s a way of life with benefits for both the body and the mind.

CLICK HERE TO LEARN MORE

How Important is Breastfeeding Peer Support?

How to seek help with Breastfeeding

Having breastfed my 2 children I opted to become a Breastfeeding Peer Supporter. I did this not because I found breastfeeding easy but because I found breastfeeding hard……….really hard.

With my first daughter I developed Pre Eclampsia. She was born prematurely via induction but fortunately at a healthy birth weight. I was very unwell and remained in hospital for over a week after the birth. I struggled and struggled to get her to latch and felt like such a failure as nothing I tried seemed to work. There was enormous pressure to supplement with formula and very little support in establishing why I was having such difficulty. I found this extremely upsetting. I wanted so desperately to breastfeed. I worked hard to pump milk and was able to eventually give her bottled expressed milk. With the challenges of jaundice and a significant drop in birth weight I still felt pressure from my care providers to consider formula feeding. It felt to me that it was almost their way of moving me on. A sticky plaster. They had no time to offer anything more. With a long time in my hospital bed, I read the La Leche League publication ‘A Womanly Art of Breastfeeding’ from cover to cover. It is thanks to this book that I discovered nipple shields. Although I would never recommend their use without specialist support they did enable me to latch my tiny baby and saved my breastfeeding journey. I continued to feed for 22 months.

With my second daughter, I was fortunate to have an amazing home birth. It had been a big anxiety of mine throughout my pregnancy as to whether I would again struggle with feeding. With a peaceful and protected golden hour her latch was immediate and I felt so elated. Though it wasn’t plain sailing from there. As the days went by I began to experience severe discomfort and my nipples began to bleed and crack. It was truly agonising. I was fortunate to be in the care of the amazing ‘Cygnet Home Birth Team’ who were quick to diagnose and treat a tongue tie. I am still feeding my little girl as she approaches 2.5.

For some, breastfeeding does come with ease but for so many it is really tough. Breastfeeding rates in the UK are extremely low. Delving deeply shows an array of reasons for this but probably the most significant is the startling lack of accessible support at this emotionally charged and very challenging time of a family’s life. So many women stop feeding far before they are ready to. I mentioned my own desperation to breastfeed. I Know that if I had not succeeded the emotional effects on me would have been significant. I am certainly not alone in feeling so strongly about how I fed my baby.

Breastfeeding trauma is something that I hope in time will become more recognised. An understanding of the sense of grief a woman can feel if she is unable to feed her baby in the way she wished. Mothers can be left with an enormous sense of failure and a deep seated guilt that can last for a very long time and in some cases for the rest of their lives. The effects on a mother’s mental health can be profound with the potential onset of post natal depression.

Professor Amy Brown of Swansea University has researched this area and has written an extremely helpful book as part of the ‘Why Matters’ range. Amy’s other books are also fantastic - ‘The Positive Breastfeeding Book’ and ‘Breastfeeding Uncovered’.

I would highly recommend this book for those who have experienced breastfeeding difficulties. Maybe your breastfeeding journey stopped before you were ready and this plays heavily on your mind. It may just go a long way in helping deal you with what is an issue that is so commonly swept under the carpet.

As I am in regular contact with many pregnant and new mums as part of my business I opted to complete a course offered by The Association of Breastfeeding Mothers. I hold a qualification as a Breastfeeding Mother Supporter. The course was really enjoyable, informative and refreshingly in depth. Having this qualification enables me to support women in what is ‘normal’ with breastfeeding. This means I can help put a woman’s mind at rest with what is considered by society as an abnormality such as ‘cluster feeding’ or regular night waking. I can support with positioning and latch. I can also ask questions and listen to a mother’s experience. Listening often provides a wealth of clues of potential lactation problems. On recognising something that seems concerning it is then my role to sign post a mother for further help. Most commonly I ask a woman to contact an Internationally Board Certified Lactation Consultant (IBCLC). It is really important that I stick to my remit of knowledge to ensure that a mother and baby are in the best health possible. The IBCLC qualification is second to none and the knowledge these certificate holders have is immense. A lactation consultant will work with a mother and baby to resolve the root cause of the problem.

The vast majority of the mums I support during my hypnobirthing classes will contact me in their early days post partum to discuss infant feeding. Since the start of the pandemic this has only increased.

An example of this is when I supported a mother in the feeding of her second baby. On listening to her it was very apparent to me that her experience of feeding her first child had caused breastfeeding trauma. The grief she felt about her experience was on-going. I was determined to provide a high standard of guidance and to be available for reassurance as much as necessary in those early weeks. With the Covid-19 lockdown in place I was only able to offer phone support. Although this wasn’t ideal I do feel the lockdown has helped many women to be able to focus on feeding their newborns with less unwanted advice from visitors. Professional support is still there despite difficulties with communication so I encourage all new mums to seek help if they need it. Here is the feedback I received from this particular mum:

“Without the daily support from Emma I would not have got to week 6 of breastfeeding. The first three weeks saw challenges including tongue tie, weight loss and low supply. All causing me a great deal of anxiety. Once the tongue tie was sorted things improved significantly. Emma always answered my questions and when she didn’t know the answer she knew the right healthcare professional to point me towards. She reassured me when things were going well and when I was feeling unsure. Emma had such a positive impact on my breastfeeding journey.”

It is not just the early weeks that require guidance and support. I routinely talk about sleep, weaning, feeding strikes and an on-going issue I experience myself………..breastfeeding aversion.

I offer support in a voluntary capacity. I chat to mums at my Activmama Pre & Postnatal Fitness Classes and offer on-going contact to the couples I work with during their antenatal course with me. As part of my Hypnobirthing Antenatal Course I prepare couples on what to expect with infant feeding. I do focus heavily on breastfeeding during the course. Statistics say 80% of mothers wish to breastfeed. During my courses to date it’s been 100%. Breastfeeding is where support is so lacking. Preparation during pregnancy is a great place to start. Knowledge is Power. My aim is to ensure couples are as equipped as possible to take on those potentially challenging early weeks. Check out my blog ‘Emma’s Breastfeeding Top Tips’ for the backbone of what we discuss. My antenatal classes currently take place online.

For details CLICK HERE

Great online information on breastfeeding can be found on the following sites:

www.kellymom.com

www.abm.me.uk

www.laleche.org.uk

If you need support please please speak up. Be kind to yourself. xx

Can Birth During a Global Pandemic Still be Positive?

Are you due to give birth during lockdown? How is that making you feel?

As a hypnobirthing teacher I have been in close contact with a fair few expectant mums in recent months. The outbreak of Covid 19 has certainly cast a shadow over what should be such a special time for these women and their families.

I have been absolutely amazed at the resilience couples have shown and have truly had my heart warmed to hear some fantastically positive birth stores in spite of the challenges they have faced.

I had the privilege of supporting one particular lady who really did experience a whirlwind of difficult and upsetting circumstances at the end stages of her pregnancy.

Liz had ideally wanted a home birth. We had discussed this and she was clearly very excited at the prospect whilst keeping a sensible open mind. Sadly having developed a cough Liz and her family were subject to self isolation. Liz for 7 days and her husband and young son for 14 days. The timings of this couldn’t have been worse and her dream of a homebirth diminished. With a fabulous birth centre locally it was a blow that could be dealt with. This was until Liz was informed that her husband would no longer be able to be present at the birth.

With the threat of induction being placed upon Liz’s shoulders my primary aim in supporting her was in ensuring that she had the confidence to choose what was right for her and her baby with regards to the induction. Induction can have a profound effect on labour and it would have been likely Liz would have had to go through this alone. Liz declined induction with the best possible outcome. She went into spontaneous labour and had her baby at 42 weeks gestation.

Read her wonderful story:

I recently gave birth to my second son Isaac at 42 weeks. 

It was calm, there was laughter and it was beautiful. 

Yet, this was not my so longed for birth plan.   With thanks to COVID-19 and a cough I developed 10 days prior, I was unable to have a home birth and my husband was unable to attend the birth.

I’d told myself I was really flexible with planning a home birth. I was keeping an open mind and the safety of my baby was my priority, if plans had to change that was ok. However, in reality when this got taken away as a result of COVID-19 I was absolutely gutted. Things worsened still and I was not prepared in anyway to be told that my husband couldn't be there. The phone call took my breath away and I immediately broke down in tears. It was the final straw.  Everyday guidance had changed and the midwifery team were being told they had to do things differently.

I could not possibly imagine being able to do it without him by my side, he is my absolute rock. Seeing my husband so devastated was heartbreaking .  Any sense of calm and rationality went out the window.  I frantically looked up all of my options from independent midwives to paying privately for COVID-19 tests for us both to ensure he could be there. We quickly realised that due to timescales and budgets we were going to have to begrudgingly accept the way things were. 

I'd already been in close contact with Emma in the lead up to becoming full term. Contact increased more so having become 'overdue', a term that I found extremely frustrating. It was mentally and physically exhausting enough to get to full term and beyond without the added anxiety of a global pandemic. Emma helped me to realise that learning to manage my anxiety was absolutely key to regaining control of the situation.   Emma reminded me to indulge in my last precious days of pregnancy, to put myself in a bubble. I enjoyed feeling the sun on my skin. I relaxed in our garden having comforting cups of tea, playing with my three year old and enjoying walks. I made the most of  warm baths, hugs, kisses and laughter. 

Emma helped me reset my mindset by going through some hypnobirthing relaxations over the phone. I sat surrounded by a nest of pillows, a relaxing aromatherapy candle, enabling myself to completely escape from the world, it was bliss. She helped me to switch off the negativity and focus on what was important. Taking time to consider the moment I would meet my little man and start our family life together.  I kept reflecting back to this hypnobirthing session throughout the next few days. I kept repeating an affirmation that she’d said………… 'in just a matter of days I’ll meet my new baby boy'. She reminded me to just let that amazing moment be at the forefront of my mind and to keep the oxytocin flowing.

The Birth 

Following a second membrane sweep, contractions started at 17:15. I enjoyed having dinner with my husband and three year old, gently bouncing on my birthing ball. I bathed my son, read him a story and then sat down with my husband to enjoy some distraction on the television. This was in the form of 'Our man in Japan'  with James May (it was fantastic  and I would definitely recommend). I sat and laughed while my husband massaged my neck and shoulders. 

My last memory of being at home is laying in a gloriously warm bubble bath in the soft glow of candle light. I was laughing my head off in between contractions, with my husband (who was laid on the bathroom floor) and the cat who wouldn't leave me alone! By this point I was having to focus on my breathing to get through each contraction.

It was at this time that I called my godmother (my new birth partner) and the birth centre. It was time to head in. Four contractions in the twelve minute journey confirmed that everything was going as it should do. 

On arrival to the birthing centre the midwives were able to break my waters as I was in established labour. I got into to the birthing pool shortly after midnight. The warmth of the water easing my contractions and the weight of my body was pure bliss. There was only one point that I suddenly felt overwhelmed with sadness that my husband  wasn't with me that left me feeling a little panicky.  In this moment, I repeated the affirmations as Emma had taught me and visualised us all being together as as family of four. It passed quickly. 

Baby Isaac arrived at 01:29 03.04.20 in the birthing pool with my gorgeous godmother and amazing midwife present. We video called my husband seconds later and shared the fact that our son had arrived safely into the world. Then after a just a few hours to complete the observation period, Isaac and I were home again to meet Daddy for the first time. We all snuggled into bed and were shortly joined by our three year old who was delighted his baby brother was here, it had all happened while he slept.  What Emma had taught me to focus on was right there in this moment. The affirmation had become a reality.

Emma thank you for your fabulous support, I will always remember your kindness .

--

What's All This Hypnobirthing Hype?

Is Hypnobirthing For Me?

You may have noticed the sudden surge in articles about Hypnobirthing in the media lately.

We can thank The Duchess of Cambridge for this. She has opened up about her positive birthing experiences and made note that she used hypnobirthing for all three of her pregnancies.

Of course, I am thrilled for another high profile endorsement for the technique as it can only be good for business. Other celebrities that have sang its praises include:

Giovanna Fletcher
Fearne Cotton
Ella Woodward
Jessica Alba
Angelina Jolie
Ferne McCann
Sam & Billie Faiers
Russell Brand
Harry Kane
Catherine Tyldesley
Meghan Markle

To name a few!

If you are reading this and are pregnant, you may have wondered about using the method yourself. So is it for you?

I teach Katharine Grave’s hypnobirthing course (click here to learn more). The 12 hours of learning couples receive are about far more than just breathing techniques, affirmations, visualisations and relaxations. Those things are absolutely paramount but the course also provides you with comprehensive antenatal learning. To me, knowledge is power. The more you know and prepare, the more confident you will feel.

During the sessions I also teach couples the following:

The Hormones Involved in Birth
Stages of Labour - First, Second & Third
The role of the NHS - Midwives, Obstetricians and their Protocols
Induction of Labour
Cesarean Section
The Forth Trimester - ‘What to expect from your newborn’
Breastfeeding
Delayed Cord Clamping
Ways to Reduce your Chance of Tearing
Optimal Birth Positions
Places to Birth
Pain Management Options
Light Touch Massage
Care of the Pelvic Floor
Your Choices & Options- ‘Taking ownership and responsibility for your pregnancy, birth & parenting’

Again.............to name a few!

Another of the fundamentals of hypnobirthing is the role that it gives the birth partner during pregnancy and in the birthing room.
Meeting your new baby is probably the biggest day of your life. This amazing day is not just for the mother giving birth but also for the father too. Hypnobirthing approaches birthing as a partnership. Fathers can feel well prepared, involved and knowledgeable in the ways to assist and support during pregnancy and birth. This is fantastic for a couples relationship, bonding with a new baby and the father’s mental well being following such a life changing event.

Some of the comments Mums have made to me about their birth partners include:

“.....my husband was my absolute hero”

“.....my husband was brilliant, my sturdy boat of eternal optimism”

“........hypnobirthing helped my husband in knowing all the right things to say to keep me calm”

“.......Jim was absolutely incredible.....the skills you taught him were immeasurable”

And I would say about my husband that at such a vulnerable time he made me feel safe, secure and always kept me smiling, laughing and focused when it was needed.

Many fathers sadly come away from the birth of their child feeling they were helpless and useless. The discussion of birth trauma in mothers is becoming less taboo but we have a long way to go in ensuring fathers can vocalise their emotions following this event.

For single Mums the course can be adapted. Hypnobirthing really is for everyone.

Without hesitation, I would always recommend a hypnobirthing course to any pregnant women. Whether it be her first or a subsequent birth.

Before becoming a teacher my only concern and slight apprehension was whether the promotion of positive birth can set women up to fail.
There is absolutely no doubt that pregnancy and labour can take us down a path of many twists and turns. I questioned whether helping Mums visualise their perfect birth might conjure feelings of failure and sadness if things didn’t play out as they had hoped.

Having worked with many couples the notion that ‘hypnobirthing always helps’ has been firmly set in stone for me. I have had birth reports from Mums who have had the perfect birth for their family but I also have many reports where things haven’t quite gone to ‘plan’. Hypnobirthing has helped women diagnosed with Pre Eclampsia, Gestational Diabetes, Placenta Previa, those who required caesarean section and even those requiring surgery as a result of post partum haemorrhage.

I have 2 daughters, one being born prematurely in a very medicalised birth in an obstetric unit and another born swiftly and calmly at home. Hypnobirthing proved to be amazing in both situations, affording me the chance to be able to look back at both births very fondly.

The technique also opened up my eyes to mindfulness, meditation and the power of breath. It certainly provides a skill for life.

There is nothing ‘hippy dippy’ about hypnobirthing. It is a powerful and profound method underpinned by science, logic and common sense.

For details on up-coming courses in Dorset please click here and get in touch.

Keeping Fit After Having Kids

Fitness for Mums & Babies in Dorset

Before my babies keeping fit meant such a lot to me. The gym was my sanctuary. I lived for that workout buzz and cared perhaps a little too much about my physique.

Then I had my first daughter and then my second daughter and things have changed...........dramatically!

Anyone who has children will tell you that it flips your world upside down. I thought I knew what tiredness was but I really had no idea. I adore my children and wouldn’t change my family life for the world but I do still crave exercise and feel a pang of envy when I see people out running or the endless fitness posts on social media.

Before children I regularly indulged in endorphin releasing personal training sessions, spin classes, lengthy trail runs and distance running events. Before children I had ‘spare time’! I find now any spare time I have is trying to discover the bottom of the washing basket, replenishing the fridge or dare I say..........sleeping!!

I do try to make time for exercise. I love keeping fit for physical health reasons but I think now the benefits it has on my mental health have really come to the fore. I have battled with post natal depression following the birth of my second daughter. Allowing time to workout in combination with treatment from my GP has seen me coping better with my symptoms and helps me feel energised in the day and sleep better at night.

I have had to accept that I can’t fulfill my fitness cravings in the same way I once did. There are plenty of ways to get a fix though.

Here are my top 5 ideas:

1. SQUAT........a lot!! After my baby weight began to drop off I found myself left with a bum that looked saggy and flat! There are loads of ways you can squeeze this fantastic compound exercise into your day. Squat whilst securely holding your baby, they often giggle and the additional weight challenges your quads and glutes. Squat whilst tidying up toys. Pick up each toy with a nice low squat. Squat whilst changing nappies! Just throw in 10-20 squats whenever you can. Every little counts.

2. Discover other exercises you can do with your baby......weighted bridge, kneeling squats, shoulder press.....I could write a pretty lengthy list here. Lots of big smiles and eye contact allows some sneaky exercise for yourself to become nice bonding time too.

3. WALK. Walking is an amazing source of exercise. A fast paced jaunt with baby in a carrier or in the pushchair is great to aid steady core and pelvic floor recovery whilst burning calories. I have developed a real love of walking, it’s great for mindfulness. If you feel like you’d like to run with a buggy perhaps look at buggies designed for exactly this. These buggies ensure correct posture to save your back and are nice and low with adequate suspension to allow a smooth ride for your little one.

4. Dance. Stick YouTube on and dance around your living room. Babies and toddlers love it and it makes you feel great and gets that heart rate up really effectively.

5. Seek out a Mum & Baby Fitness Class. At Activmama (Mum & Baby Fitness Classes in Dorset) I have designed workouts that are safe and suitable for all fitness levels. Each Mum will have a ‘tummy check’ to highlight if they have a Diastasis Recti (abdominal muscle separation). I then advise on what exercises are safe to aid recovery. We also focus on the pelvic floor. The classes are high energy and provide a really decent workout. I want mums to leave feeling great. This is achieved with a combination of laughter, friendly company, great music and that amazing endorphin release. Check out my website for reviews. I offer free taster sessions if you’d like to come along and give it a try. Get in touch to book.

I have found that as well as altering my fitness routine that I am now exercising for different reasons. My fitness and physique are still important to me but I am also demonstrating to my children that exercise should be part of every day life. My three year old regularly joins in and is aware that exercise is healthy. We also discuss healthy, balanced and sustainable eating habits so that this is normal for them too. I want to stay healthy for my children as well as myself.

Exercise after children is still achievable but maybe just a little different.

What are the Benefits of Hypnobirthing?

BENEFITS OF HYPNOBIRTHING

Are you considering a Hypnobirthing Antenatal Course but are still undecided? Have a read through this blog and notice that the benefits don’t stop at the pregnant mother.

FOR MUM:

·        Hypnobirthing is great during pregnancy. Regular relaxation reduces circulating cortisol in the blood stream. Mum is calm, relaxed and confident. Pregnancy can be a daunting time with lots of dramatic changes taking place. Daily relaxation helps to ground the mother and allows her to reflect on her pregnancy and becoming a parent.

·        Relaxation before bed can induce better sleep.

·        KGH courses provide comprehensive antenatal information. This extensive knowledge allows the mother to develop faith in her body’s ability to both give birth and to breastfeed.

·        Mums can overcome fear of birth whether it is her first pregnancy or a subsequent one.

·        A positive birth experience often sees a Mum being a lot more energised post birth.

·        Hypnobirthing results in higher levels of the hormone Oxytocin. This results in more effective and efficient surges (contractions) during labour whilst being great for initiating breastfeeding and for bonding.

·        Hypnobirthing Mums often have shorter labours.

·        They are less likely to have intervention and may not need to use pain relief.

·        Labour is likely to be a lot more comfortable and in some cases entirely pain free.

·        The skills learned during a hypnobirthing course will be beneficial whatever the birth journey.

·        Women develop an inner strength – this is not only useful during birth but will also be valuable as a new mother.

·        The course gives you a skill for life.

·        FEEL EXCITED, CONFIDENT & PREPARED FOR BIRTH.

FOR DAD/BIRTH PARTNER:

·        Dads/partners often find the practice helps them sleep.

·        Attending classes and practicing together helps them be involved in the preparation for birth.

·        Most importantly it GIVES THEM A STRONG ROLE DURING THE BIRTH. They know how to support the birthing mother which aids her in having the most positive experience possible. Check out ‘The Birth of Addison’ in Positive Birth Stories.

·        An understanding of the physiology of birth helps them talk things through with the mother and build her confidence.

·        They experience pride at having such an active role during pregnancy & birth.

·        A positive experience assists with bonding.

. A positive shared experience is great for a couple’s relationship.

·        FEEL EXCITED, CONFIDENT & PREPARED FOR BIRTH.

FOR BABY

·        Baby will enjoy Mum’s relaxation – relaxed abdominal muscles allow them more room to move and they sense Mum’s calm.

·        There will be a reduction in Mum’s circulating cortisol which crosses the placenta.

·        They build associations of calm with particular music which can relax them as a newborn.

·        Mum is less likely to reach for opioid based pain relief which crosses the placenta. This means the baby will be more alert post birth. This can help initiate breastfeeding.

·        Hypnobirthing babies tend to be calmer and sleep better (this isn’t guaranteed!!).

·        Babies born to hypnobirthing Mums often have higher APGAR Scores –

                                 Appearance

                                 Pulse

                                 Grimace (reflexes)

                                 Activity

                                 Respiration

If you are still unsure why not attend a taster session? Teachers are always more than happy to answer any questions you have and have a genuine passion to support parents through pregnancy, birth and beyond.

Emma's Breastfeeding Top Tips

I produced a handout for my hypnobirthing couples and thought it might be useful to post it here too.

Breastfeeding is wonderful but can be challenging. Seek advice and support without hesitation if you need it.

Here are my tips:

Emma’s Breastfeeding Top Tips

1.GET INFORMED - do as much research as possible whilst pregnant. Good books include:

The Womanly Art of Breastfeeding- La Leche League

The Positive Breastfeeding Book - Amy Brown

Why Breastfeeding Matters - Charlotte Young

Good sources of online info include:

kellymom.com
laleche.org.uk
abm.me.uk

2. Find out when and where your local Breastfeeding Support Group is held. Have this on your fridge before baby arrives. Maybe even go along and say hello whilst pregnant - you will be very welcome.

3. Breastfeeding should NOT be painful. Your nipples do NOT need to toughen up. Any on-going pain or cracking is signalling a latch issue. Even if the appearance of the latch seems good, pain is not normal. Get some support. Resolving a latch issue promptly and effectively is paramount.

4. Have faith in your body. It is extremely rare for a mother to not be able to produce enough milk. The best indicators that your baby is getting what they need is the number of wet and soiled nappies they produce and steady weight gain. Your midwife will ask you about this when they visit. How much you can pump and the appearance of the milk is NOT representative of how much you are producing and the quality of your milk.

5. Feed responsively (or on demand). Whenever your baby signals that they are hungry, feed them. Rigid feeding schedules can have negative implications on supply and your baby’s wellbeing.

6. The only way to increase your supply is by milk being taken from the breast. The more the baby feeds the more milk you will make. It is a SUPPLY & DEMAND style system. There are no foods or supplements that are proven to improve supply. 

7. Embrace cluster feeding. It can be exhausting but this is baby building your supply. It can occur at the time of a growth spurt and in those early days. Go with the flow and try to enjoy the cuddles.

8. Get your partner, friends and family on board. Divulge some of the amazing facts you have learnt about breastfeeding and its benefits. It is much better if they are supportive of your choice rather than quickly suggesting the use of formula milks.

9. Be kind to yourself. Yes, breastfeeding is completely natural but so is walking. We had to learn how to walk, you and your baby are learning how to breastfeed. Ask for help if you need it.

10. Avoid pumping in the first 6 weeks unless advised by a professional. It can cause over supply and problems such as mastitis.

11. Use of dummies in the early days should be carefully considered as they can mask feeding cues. Failure to feed responsively can adversely affect milk supply and baby’s weight gain.

12. Avoid formula top ups unless advised by a breastfeeding expert/trained healthcare professional. Top ups mean baby is not taking milk from the breast. This will reduce milk supply, (google ‘TOP UP TRAP’). There is no evidence that formula makes babies sleep better. In the newborn this can appear to be the case but it is thought to be as a result of formula milk being more difficult to digest. 

13. There are plenty of ways for Dads and other family members to bond with the baby. They do not need to use a bottle to feed the baby in order to bond.

14. Have a look into ‘The Forth Trimester’. We often have unrealistic expectations from our newborn infants, particularly where sleep is concerned. Having a read about this might help you to understand their behaviours.

15. Unless you are completely comfortable with it, consider keeping visits from well-wishers short and sweet in the early days. As you learn this new skill you may find it is a bit of a ‘boob out’ ‘help from partner’ ‘few attempts to perfect the latch’ type scenario to begin with. Before you know it you’ll be feeding confidently and it will be no issue whatsoever.

16. The Lullaby Trust is a great place to get advice on safe sleeping arrangements.

17. For expressed milk remember the RULE of SIX. Milk can be kept at room temperature for 6 hours post expression. 6 days at the back of the fridge and 6 months in freezer. After baby has begun to drink from the bottle it must be discarded after an hour. kellymom.com has good guidance for handling and storing expressed milk.

18. The World Health Organisation advises exclusive breastfeeding for 6 months and highlights the benefits of breastfeeding for 2 years and beyond. Be confident in your own choices about how long you wish to breastfeed for. 

19. It is possible to breastfeed after a return to work. Your local breastfeeding group will be able to support you.

20. Get some photos of you feeding to treasure.

What is Hypnobirthing? A Brief Overview

EB Fitness & Well-Being - Promoting Positive Birth in Dorset

Almost as soon as a woman announces that she is pregnant she quickly becomes bombarded with horror stories of birth. People surrounding her, without ill meaning; seem to revel in divulging the most gruesome and terrifying accounts. This coupled with how birth is represented in the media, sets the mother up for a pregnancy filled with fear about the birth of her baby. Birth is portrayed as a dangerous and increasingly medicalised event.

It really doesn’t have to be this way.

At EB Fitness & Well-being I teach the Katharine Graves Hypnobirthing Programme. The course is accredited by The Royal College of Midwives and offers a comprehensive antenatal education for expectant parents. Those that attend gain extensive knowledge about the physiology of birth. Acquiring a deep understanding of the body’s amazing design gives confidence and enables the mother to trust in her natural ability to give birth.

During the course parents learn hypnotherapy techniques which help the mother to be able to achieve a state of deep relaxation during her pregnancy and during labour. When thinking about hypnosis many will imagine stage hypnosis where subjects appear to cluck like chickens or eat onions as if they were apples in a trance like state. Hypnobirthing is in no way similar to this. The mother is in complete control at all times and will be able to come in and out of her relaxed state whenever it is needed during the birth. Hypnobirthing sets the most positive frame of mind in parents which in turn allows the mother’s body to progress through labour comfortably, efficiently and effectively.

While hypnobirthing can’t always promise the perfect birth, those who use the technique are less likely to need medical intervention and are likely to have a shorter labour. Hypnobirthing will always have a positive effect whatever the birthing scenario.

A future blog will highlight specific benefits of hypnobirthing for not only the Mother but also her birth partner and baby too.

The course can be delivered in the privacy of your own home or as part of a group. Group courses are held in the beautiful Tarrant Valley with a promise of plenty of biscuits! For more information please get in touch via the website and find me on Facebook & Instagram. @ebfitnessandwellbeing.