Fit 4 Consumption - Personalised Nutrition & Exercise
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Online Personal Training for After Birth
Online Postnatal Exercise Programme NOW AVAILABLE
Why your trainer needs to be Pregnancy Certified
New Service Coming Soon
Toddler Food Rejection

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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

What is the Key to Weight Loss after a baby?

Women are often quite focused on their weight and for first time mums having a baby can make for a challenging time.  I have received comments such as "you don't even look like you've had a baby!" and "is that YOUR baby?" after having my first child.  So I wanted to share with you how I got my pre-baby body back after 3 months.

I had a hard time with breastfeeding as my little one had severe tongue and lip ties so never actually learnt to breastfeed.  I have continued on however with exclusively expressing.  So in this regard I am still producing breastmilk now at 9.5 months postpartum.  Breastfeeding is a very demanding activity on your body and will help to reduce your body fat stores.  During pregnancy your body purposefully stores body fat in order to have these stores in preparation for breastfeeding.  If breastfeeding was unsuccessful for you, (breastfeeding is not easy and so not everyone is able to maintain a supply) all is not lost you can still get your pre-baby body back. 

Getting back to your regular routine is going to take some modifications now that you have a baby.  You will need to plan your activity around your baby somewhat.  Once you are ready to venture out I suggest starting with something low impact such as walking.  It also doesn't cost you anything and you can take your little one in the stroller with you.  It is vital that you allow your body to recover after pregnancy as there are so many changes physically and hormonally which if you push too hard too soon there will be longer term consequences.  I started back with my pelvic floor regime immediately after birth and was back out with small walks at week 4.  I then moved onto my postnatal exercises at week 7.

The hardest thing about getting back to your pre-baby exercise regime is knowing how and when to progress.  It takes 2 years for your ligaments internally to be back to a pre-baby state.  There is so much going on inside which you can't see or feel and if you are including exercises that are going to hinder your body repairing or aligning correctly you are going to set yourself up for issues further down the track.  At the time you may feel fine and enjoy the huff and puff or burn of burpees and pressups however these exercises are not advised postnatally so it could be doing you damage that you are unaware of.  My advice is to seek out a certified pregnancy trainer such as myself who can ensure you are doing exercises safe for a postnatal body.

The biggest component of getting back to your pre-baby body is through good nutrition.  If you are fuelling your body with the vitamins and minerals it requires it makes for a happy metabolism.  Your body knows what it needs to put itself back into balance, however if you are leaving out some component it stalls the process.  Think about if you were making a cake and you go out and buy the ingredients however you forget one thing.  Your options are to either try make the cake missing that item, or to wait until you go back to the supermarket and get the final item before you can start baking.  Your body is similar if you make the cake/pre-baby body without all the ingredients the outcome will not be quite what you had in mind and if you wait until the next supermarket trip it means you don't get the outcome until a later date. 

So I got my pre-baby body back mostly via food, and yes I eat a LOT of it, and helped along with exercise.  I used no pills or potions or magic spells!  It's really quite simple really, healthy everyday foods, plenty of fluids and staying active. 

If you want help knowing what to eat to make sure YOU have ALL the ingredients contact me to schedule a meal plan and we will work together to lose your baby weight.  Combine that with my Mum's & Bubs exercise class and you'll have the winning combination that works.  I'm the proof of that!



Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Fit 4 Consumption

Why Choose Me?

So I am guessing that because you are on my website you are thinking how am I going to be any different to any other nutritional meal plan you've tried in the past, or will it be like your workmate who had a meal plan that was so boring, restrictive and they got in trouble for having a slice of birthday cake!  I am all about lifestyle so there will be no boring meals, and yes on your birthday you can have a piece of cake. 

I want you to live life and not be forever restricting yourself and not allowed any treats occasionally.  It's about having a sensible look at how often your "occasional" treat is happening.  I am human too, no I don't only eat lettuce leaves and carrots, nor do I pretend to!!  The meal plans are created to cover all your nutritional needs including your vitamins and minerals, unlike many diet plans which only look at total calories.

Because I take into account all aspects of your life so that following the meal plan is simple.  Let's say you have to work late on Mondays, fine on Mondays you have a super quick and easy dinner.  Then perhaps on Fridays you have your mother for dinner also, no problems, we increase the recipe size. 

Do you have a family favourite recipe, bring it in with you, I can factor in most things and allow for it over the day, and balance it out for the week.  I will still make sure you reach your needs for carbohydrates, protein, fats, vitamins and minerals. 

I also specialise in working with clients through pregnancy.  This can be for pregnancy nutrition or pregnancy exercise in Hamilton.  I run Mum's & Bubs group exercise classes in Hamilton for pregnant mothers and for mums wanting to get back into fitness with baby.

If you are looking for a personal trainer, I am highly motivating and also have the qualifications to train you if you are pregnant.  I work with you through your pregnancy to provide safe and suitable exercises that change as you progress through your pregnancy.  I can then work with you on postnatal exercise to help you return safely to your regular exercise programme.


If you are still unsure, I welcome you to contact me to discuss any further concerns regarding your diet and exercise.

0211523262
Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Fit 4 Consumption
Hamilton, Morrinsville, Cambridge





Mum's & Bubs Group Exercise

Are you pregnant?
Do you have a child?
Then Mum's & Bubs is for YOU!

I run a weekly group exercise class on a Tuesday at 10-11am for pregnant and postnatal mothers to come along and bring their child/children.  You don't need to find child care to fit in your own exercise and they instead get to join in the fun. 

I am qualified with specialized training in pregnancy and postnatal bodies so that all exercises are safe and appropriate for your situation.  Sign up for a 6 week block or enroll on a casual basis.  Get in touch if you would like any further details.



Sheena Thompson
Nutritionist and Personal Trainer
Pregnancy Certified
Fit 4 Consumption
Hamilton, Morrinsville, Cambridge
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