Fit 4 Consumption - Personalised Nutrition & Exercise
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Class by Donation Only
The best Solution for Mums
Win a Sports Bra
Online Personal Training for After Birth
Online Postnatal Exercise Programme NOW AVAILABLE

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Class by Donation Only

If you are wanting to come along to a Mum's & Bubs class to see what it is all about this is an opportunity not to be missed!

You can attend this class and pay a donation of any amount that you choose.  All money collected on the day is being donated towards the Oxfam 50km walk project that one of our mums is involved with.

Date:  Tuesday 12th December
Venue:  Hillcrest Scout Hall in Hamilton
Time:  10-11am

Requirements:  You will need to complete a health history form prior to starting the class, so please contact me to get a copy of this in advance.  

This offer is only valid for those who are new to Mum's & Bubs classes.  All fitness abilities are welcome.  No long term commitment is necessary.


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy & Postnatal Exercise Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

The best Solution for Mums

My 12 week online training programme is currently on sale for only $30 per week.  This provides you with a new workout every week, plus a core and pelvic floor programme, and a 7 day meal plan PLUS so much more!

The workouts are all designed to be done at home without needing any equipment from as short as 10 minutes.  There are different variations for all fitness levels.  

This is unbeatable value for a programme that you can do with children at home that will keep you accountable.

For further details about this programme and to see all that it contains visit the "Pregnancy/Postnatal" page of my website.  Or to join now click the Sale image.



Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy & Postnatal Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

Win a Sports Bra


























I have this Sports bra to give away to one lucky lady, all you need to do is click on the image above to enter your email to be in to win.

The winner will be notified via email, at which time you will state your size.  Competition only open to NZ residents.

Good Luck!!

Sheena.

Online Personal Training for After Birth

To discuss if this programme is suitable for you please contact Sheena on sheena@fit4consumption.co.nz

Online Postnatal Exercise Programme NOW AVAILABLE

The programme you've all been waiting for is now available for purchase!  I have the most complete postnatal exercise programme around.  You get all the workouts especially designed for women after birth as well as a huge array of additional benefits and member only content.  The full package has everything covered with safe exercise, nutrition guidelines, toddler fingerfood recipes, online challenges, being connected with others also doing this programme, and 7 days a week support from me.

To see all the benefits of this programme click HERE.

So if you want to work out from home, at a time that suits you, without needing to worry about buying special exercise equipment you have come to the right place!  To purchase this programme you can either use Paypal or your credit card.  Contact me directly if you would like to discuss other payment frequencies.

I do want to thank all of my current clients and those that responded to be my product testers who gave input into exactly what mums want in a postnatal exercise programme.  Without you  I wouldn't have created such an all inconclusive programme.


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy & Postnatal Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

Why your trainer needs to be Pregnancy Certified

What does it mean to be Pregnancy & Postnatal Certified?

So I am the only trainer in the Waikato who is pregnancy & postnatal certified. But what does this mean for you? It means that I have done specific study into the female body in relation to the changes that occur during pregnancy and how your exercise needs to be modified to keep your baby safe as well as your own personal wellbeing. 

Hormonal changes during pregnancy mean that your body doesn't hold itself in the same way and so you are at risk of injuring yourself if your exercises are not modified to those from when you weren't pregnant. Also the level of activity, your heart rate and the intensity of your sessions all have a spin off to baby. This can mean that blood flow is restricted to baby which we do not want as this hinders their growth and development.

Postnatally your body needs to then accommodate the again change in hormones plus there is no longer a baby in your tummy and so the body needs to transition through different stages of exercises to adapt to having a "full" belly to an "empty" one. It is vital to work on your core using tailored exercises to return you to a pre-pregnancy state with bladder control, a strong pelvic floor, and without leaving you with (what I like to call) a baby pouch....that bit of tummy below the bellybutton that seems to be accepted as unavoidable part of becoming a mother. This is not true, you can have a flat stomach and have bladder control post baby. However you can not have these things if you are doing exercises that are detrimental to this. Exercises that are detrimental include pressups, burpees, situps, planks, and mountain climbers to name a few.

If your trainer doesn't state that they have pregnancy and postnatal certifications you are taking a risk with both yours and baby's wellbeing.  It is not enough to have an basic exercise qualification, nor years of experience in the general exercise industry, nor does just being a mum qualify you.  Yes these trainers may know about the body in relation to general exercise but pregnancy and after birth is a whole new ball game, and because one mum has done something herself during her pregnancy/after birth and doesn't think she's had any adverse side effects gives no assurance that what she did was correct.  You wouldn't want an unregistered builder so don't risk training with an exercise "cowboy" either. 

Becoming pregnant is such a blessing, many spend years trying to conceive, therefore you want to look after that little miracle and to exercise in a manner that puts baby's growth and development as a priority is important.  You also want to avoid injuries to yourself as well as having a body you are comfortable with after birth. To do so you need to train with a Pregnancy & Postnatal Certified trainer. Here I am at your service!

Contact me for the best in pregnancy and postnatal exercise
sheena@fit4consumption.co.nz



Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

New Service Coming Soon

I am busy working on a new service that will be released as soon as I can.  There's quite a bit of behind the scenes going on and I know that once it's ready for release you are all going to be pretty excited by it.

It will be the revolutionary new way for Mums to be fit and healthy.  Watch this space!!


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

Toddler Food Rejection

Have you ever put in some effort only to get your home baking rejected and you thought well to hang with that?  Toddlers are very smart creatures (of course, they have your genes) but they are learning about their independence and decision making that they can control.  So you may have made something you are sure they will love yet they won't touch it.  Don't take offence it may not be your cooking at all and instead your little one asserting their decision making by choosing not to try your baking.  As frustrating at it is you need to think of other ways to introduce the food.

My little miss loves spaghetti and since it can be messy when out I developed a spaghetti fritter that was a more appropriate "finger food" for when we were out.  Plus it snuck in extra vegetables which is a bonus.  She wasn't having a bar of it, despite LOVING a range of other fritters that I make.  So I just kept producing one of these spaghetti fritters at each meal but still no luck with that.  They tasted pretty good so I made myself a lunch of spaghetti fritters and sat down to enjoy.  Who happens to turn up to have some of what I'm having?  You guessed it - little miss I don't want that from the previous days!!  No more spaghetti fritters for me now!  If you are having refusal issues too, try this tactic for yourself and see what happens.


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

WIN 5 free exercise classes!

Do you want to exercise?
Do you want safe sessions designed for pregnancy and postnatal women?
Do you want to train with the only pregnancy certified trainer in the Waikato?
Do you want to be able to bring along your child/children?
Do you want to have fun?
Well I have the answer!  Mum's & Bubs exercise classes.  Held in Hillcrest at the Scout hall.  Every Tuesday rain or shine from 10-11am.

There's even a chance to win 5 FREE classes on the Fit 4 Consumption Facebook page.  Competition closes 21/51/17


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Mum's & Bubs Trainer Hamilton
Fit 4 Consumption

Beetroot & Carrot Fritter Recipe

Beetroot & Carrot Fritters

This recipe gets Ava's tick of approval!!

1 beetroot
1 carrot
1/2 cup flour
1 teaspoon baking powder
1/2 teaspoon ground coriander
2 eggs
Grate the beetroot and carrot into a bowl.  Add the dry ingredients and mix.  Lastly add the eggs and combine well.  Fry for a few minutes on each side using medium high heat until they change colour and become firm.  These can be frozen and used as needed.

Note beetroot can change the colour of your little one's poos so don't be alarmed at nappy changing time!!


Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Mum's & Bubs Trainer
Fit 4 Consumption
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