Fit 4 Consumption - Personalised Nutrition & Exercise
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Sheena's Diary

Birth Centre Exercise Classes

Pregnancy Exercise classes are now being held at River Ridge birth centre, exclusively for pregnant women.  They are suitable for anyone from conception through to birth.  

They are open to all women and it doesn't matter if this is going to be your place of birth or not.  

Classes start at 5:30pm on Wednesdays and if you are attending a Maternal Journey antenatal course on a Wednesday there will be a half hour break for you to have something to eat before beginning your antenatal education session.  

The cost of these classes is $10 paid by cash at the session.  If you would like to register for these classes please email: sheena@fit4consumption.co.nz


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.

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

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





Back to Work Part Time

Thank you for your patience while I am on maternity leave.  I am planning on coming back to work on a part time basis soon and working with you using my online service.  This will allow me to create your meal plans when my daughter allows, setting specific appointments are tricky when there is no set routine at this stage.  I appreciate your patience at this time and I generally have a pretty good sleeping baby (minus these last few days - hope it's "just a phase") and so will use this time to create your plans.  I know that you are all always so excited to get new plans but with a baby also competing for my time they may take a little longer.  To allow for any delays or set backs I will work on one meal plan at a time.  If you are keen to get a new meal plan you can email me and I will be in touch as soon as possible.

By the way, I am loving this motherhood thing, the lack of sleep, the falling out hair, the poo that escapes the nappy, and the unknown answer to "why is she crying" is all worth it for the big smiles and giggles.  When her whole face lights up from seeing me it just melts my heart!!


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

Happy New Year

I want to say Happy New Year to all my valued clients.  Some of my clients start with me and fully engage and learn with the meal plans so that they can then venture off on their own after a period of a couple of months.  Others like to see me on a seasonal basis and come back to me when they feel like a refreshment of their menu's.  No matter what sort of client you are I always enjoy working with each of you to design your meal plan to suit your lifestyle and likes and dislikes.

The feedback I get from clients is that it was so well suited that it was actually really easy to follow.  This is what sets me apart from other nutritionists and although the time I spend "behind the scenes" creating each individual masterpiece is very lengthy this is the type of service that I personally would want if I was to utilise the services of a nutritionist.  I have not yet learnt of anyone else who provides this service.

So thank you for your business over the past months, seasons, or years and here's to wishing you all a happy and healthy 2016.

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





New Nutrition Office in Hamilton

I now have a new office in Hamilton!!  After 7 years in the previous location they have had changes and it sadly is no longer is set up to have a nutrition office.  All is not lost I'm still offering my top quality nutrition and personal training services in Hamilton but now you can access me from the Hamilton YMCA gym.

If it's been a while since you last visited the Hamilton YMCA, it is definitely worth a look these days as it's recently had an upgrade and on my first day there I even said "it smells like new shoes"!! 

I am looking forward to my new location and getting to know the members at this new facility while still staying in contact with those from the previous gym.  If you are unfamiliar with the location of the YMCA you can find me at 36 Pembroke Street, and no doubt you will spot my bright green car!


Sheena Burnett
Nutritionist and Personal Trainer
Hamilton, Cambridge, Morrinsville NZ



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