Do you want to rediscover the body you once had but are struggling to find the time to work out?
Body Beyond Baby is for you.
Join us in Centennial Park for a postnatal workout that gives you the opportunity to feel fantastic, work up a sweat and meet other like-minded mum’s. We have nannies to watch your babies and young children while we exercise close by. This way you can enjoy an interruption-free workout, remove the added stress of finding a babysitter and introduce your child to an active lifestyle from an early age.
Body Beyond Baby sessions are structured around the fact that you have given birth, we aim to re-train muscles that have been relaxed for sometime and encourage the knitting back together of the abdominal muscles, to stretch out tight muscles and strengthen important postural muscles. Add to this our cardiovascular and resistance exercise and you have a fantastic well rounded postnatal workout.
We can cater for all fitness levels by changing exercises accordingly making them easier or harder, so whether you are 6 weeks or 6 months postpartum we will find your groove and ensure you enjoy a challenging and fulfilling workout.
Wednesday 9.15-10.15 & 10.30-11.30am (from 8th Feb 2012)
Thursday 9.15-10.15am & 10.30-11.30am
Friday 9.30-10.30am (boxercise) 10.45-11.45am
Friday 10.45-11.45am
Saturday 8am-9am (no nannies)
If you are unable to attend these times and have a group of 8-10 mums who would like to discover their Body Beyond Baby we may be able to organise a session at a time more convenient to you. Our aim is to assist you in getting back into shape and maintaining a healthy lifestyle so please contact us with any requests .
We are back outside for the summer months and we are at a new location - we set up next to the Sydney Boys High School Mackay sports oval. If you are entering the park from the Randwick Gates you will drive past a childrens playground and bike track on your left hand side. You will the approach an oval on your right (the inside of the park) which has a pavillion and a toilet block close to each other. We set up or playpen under the trees in this area or inside the pavillion during the winter months and we train close by. If you reach the next set of gates (near the equestrian center or Moore Park) you have gone too far.
Held at 9.30am on a Friday and 1030 on Monday morning this high energy session will get your heart rate up and have you breaking a sweat in no time - the perfect way to kick off your week!!! Have fun and get fit whilst your little one is in the safe hands of our experienced nannies.
Due to the mechanics of the body during a boxing session we advise that this session is not the first one you attempt after having your baby. In most cases women can begin more structured and strenuous exercise after their six week postpartum check up however for this specific class we ask that you wait a little longer before joining us.
If you are suffering from any pelvic floor or hip dysfunctionit is a good idea to address these points before coming along to this session - we can definately help you within other sessions and we also have a great womens health physio that we can refer you to should it be necessary. We can then integrate you into our boxing sessions down the track.
Having said all that - if you are ready to move, break a sweat and your baby is that little bit older this is the session for you. We will be structuring this session the Body Beyond Baby way and beginning by waking up those important core and postural muscles to ensure you gain the best all round workout possible - then getting into that exciting world of punching and kicking that you have been waiting for! See you there.
Have you gone back to work or prefer to train early in the morning? We now have a session for you. Launching in February 2012 we will be running child free 6am sessions to get your day started in the best possible way. Leave bub at home jump out of bed and enjoy this energising session that still has a strong focus on core and postural work in order to ensure you stay strong from the inside out - exactly what you need when looking after small children and juggling work commitments.
Body Beyond Baby Boot Camp
Body Beyond Baby now offers a Saturday morning bootcamp session. If you have gone back to work and lost your midweek training time or want to add another training session into your routine this is the perfect way to kick off your weekend and feel fantastic. This 60 minute session is held within Centennial Park and includes various core, resistance and cardiovascular activities, perfect for those who get bored easily.
Partners and friends are welcome to attend these sessions
Session prices for summer are $30 for all weekday sessions with nannies & $27 if you do not use our nanny service on a regular basis
Our 6am Early Riser sessions and Saturday sessions are $25 (you may qualify for a further discount on Saturday sessions should you train with us regularly during the week)
Get the most out of your BBB workouts by attending one of our Pelvic Floor & Core workshops - click here
Postnatal exercises you can do at home to get started
Training your core is very important for people of all ages and especially post natal mums who's bodies have been stretched and strained during pregnancy. When I refer to your core or inner unit I am talking about your transverse abdominals, diaphragm, mulitifidus and pelvic floor. These are your deep abdominal muscles and are very important to core stability and function.
It is essential to get your inner unit working well before you up the intensity of your exercise program. If you wobble on the inside it is only a matter of time before the outside suffers leading to injury and discomfort.
The best way to begin to work your core is using the "drawing in maneuver". It is as simple as drawing your navel towards your spine. Focus on the region just below your navel , pull it in and draw up your pelivic floor. This exercise activates your core, teaches it to switch on again, strengthens, stabilises and helps to prevent injury. Ultimatley you should aim to maintain this contraction all day everyday; while you're running errands, picking up your baby and definately during every single exercise.
Practice these exercises to reactivate and train your inner unit:
Four Point Drawing in maneuver
Position yourself on all fours with a neutral spine
Breathe in. On your breath out draw skin away from your knicker line and the pelvic floor upwards staying nice and strong through the upper body.
Maintain the ‘drawing in’ on your next out breath and try to hold this as you continue to breathe steadily
There should be no movement of the spine during this exercise.
Work up to performing 8-10 breaths and 2-3 sets
Supine Leg Extension
Lie on your back on a firm surface with your knees bent and feet flat on the floor.
Complete the ‘initial breathing exercise’ before slowly sliding one leg out along the floor and then returning it to its start position. Repeat with the other leg.
Keep your glutes relaxed.
The challenge is to move your legs whilst maintaining stability through your abdominals and without your hips moving from side to side.
Perform 8-10 reps on each leg and 2-3 sets
Prone Hold(this is a more advanced exercise and should be completed on your knees before progressing to your toes)
Find a prone position with elbows bent and directly under the shoulders. Forearms are out in front.
Perform the ‘breathing’ exercise to switch on your core muscles, squeeze your glutes and lift your body up onto forearms and knees (or toes for the more advanced)
Ensure your bottom is neither too high nor too low.
Maintain the abdominal contraction and hold for as long as you can building up to 1 minute.
You should not feel this exercise in your back. If this is the case come down, re-set and lift up again
"I've been training with Jen for a couple of months now and love it, it’s the best money I spend all week. There are so many benefits for me: a regular time for exercise time for myself without the kids, fresh air & sun, an opportunity to get fit, lose weight & gain strength and finally and super importantly for me, it boosts my serotonin levels (something that sleep deprivation & breast-feeding hormones seem to deplete in me). I've realised that being a mum doesn't have to stop or alter your life altogether, and that you can and should still fit in time to do things for yourself, and for me, that's regular exercise. Having the nannies to look after the kids while I'm getting a good training session with Jen offers no excuse for opting out. I highly recommend it." Biz Lopez-Lightfoot Alex & Jack February 2010
