Siobhan Byrne is the director/owner of BodyByrne Fitness and is also a fulltime trainer and an Ambassador for PUMA Ireland. Siobhan has worked with top Irish celebrities like Rosanna Davison and Katheryn Thomas. She is also an expectant mum, and so we asked her for some advice on nutrition and fitness for pregnant women and new mums. Check out what advice Siobhan has to give for pregnancy and post-pregnancy weight management and fitness.
Pregnancy:
What can a mum do to stay in shape?
Stay active once you have consulted with your doctor. Get advice from your local gym on a suitable strength training programme for you or see what classes are available at your local gym.
Are there little things that make a difference?
Yes staying active will actually make you feel much better throughout your pregnancy so get out for a walk or a gym workout. The only workout I’ve ever regretted is the one I didn’t do.
What about diet? Are there things she can do to ensure her health and that of her baby but to also watch that she doesn’t put on extra weight often associated with overeating?
Absolutely, I am a firm believer that when you are pregnant, you should really make an effort to eat healthy foods like chicken, fish, salads, vegetables, brown rice etc. You would be amazed that if you allow your body to get used to eating these foods all the time you will actually crave these foods. After all you are what you eat. If you eat sugary foods you will crave sugary foods.
Can mums do resistance training and aerobic exercise during pregnancy?
Yes but it is very important to get the go ahead from your doctor before you take on any strength training or fitness regime. My preference is always for resistance or strength training as I love seeing the results from it.
Five top tips to keep the weight off.
Eat five small healthy meals a day – think side plate size
Dont eat after 7pm
Make sure you eat a healthy breakfast. It is the most important meal of the day as it kicks start your metabolism
Try and get in 30 minutes of activity every day. Even if it’s just a walk you feel the benefit of it.
Snack on healthy snacks like carrot sticks and hummus, berries and protein rather than crisps cakes and biscuits
Post Pregnancy
When can new mum exercise?
Depending on the birth – approximately 4-6 weeks or after c section 6-8 weeks, all depending on your doctor’s go ahead and how you feel yourself. Don’t push yourself in the first few weeks just allow the body to adapt back to your pre pregnancy gym workout and fitness level.
What can she do from her home in the absence of minder to help with the baby?
There are plenty of exercises you can do at home. Try our 5 minute workout videos online that can be done in the comfort of your own home. There are five to choose from which will kick-start your exercise routine.
How can she reach her personal weight goal quickly but in a way that will last?
It is only possible to lose 2lbs of bodyfat per week so anything more than this is water. Aim to eat five small healthy meals a day including plenty of vegetables and lean meats like fish turkey and chicken. Fill up on water as most people mistake thirst for hunger. Allow 30 minutes for exercise every day even if it’s just a fast walk with the baby. Enjoy a cheat meal just once a week so as not to shock the body and allow you something to look forward to. Remember food is just a fuel – don’t overindulge as over eating will lead to weight gain.
Five pitfalls that makes losing baby weight more difficult
Overeating and thinking that breastfeeding alone will get you back to your pre baby weight.
Not exercising.
Missing meals, leaving your body to wonder when it’s going to be fed again and thus storing your last meals rather than metabolising it for energy.
Not being organised – after all failing to plan is planning to fail. Plan your 5 healthy meals. You will be preoccupied with the baby so not having meals prepared will mean you will snack on calorific foods. Not having food prepared will mean if you allow yourself get hungry you could be at risk of overeating.
Bring your foods back to basics. Avoid processed foods and try to keep your foods simple without refined carbohydrates and sugars.
Siobhan Byrne is an Ambassador for PUMA Ireland and owner of Bodybyrne Fitness