12 Days of Managing Overwhelm at Christmas
With the busiest season of the year coming up, it’s more important than ever to keep on top of your self-care. Whatever stage of life you’re in – preconception, pregnancy, motherhood, or menopause – there are many ways to manage the overwhelm at Christmas that are well within your control. Please let us introduce to […]
The Life Phases of Womanhood – Vibrant – Bodacious – Divine
From the moment our first period arrives, we are defined by our reproductive cycle. Yet beyond dealing with our period each month, most women don’t give much of a thought to how our hormones and cycle may define us. Perhaps a cursory thought that being tired, emotional and craving chocolate may be a sign your […]
Why your Core Matters as a Postnatal Mother
You are unique from any other person who needs to build their core. You grew a baby in your belly and birthed that baby either from your vagina or tummy. That amazing feat means that there are many factors to consider in safely apply functional specific movements to restore and strengthen your main stability and […]
Pelvic Pain Following Pregnancy
For many new mums, any pelvic pain experienced during pregnancy disappears upon meeting your little one. However, whether you immediately feel a reduction in pain or not, the legacy of pregnancy means your pelvic floor will take time readjusting. Whether you birthed vaginally or via caesarean section, the muscles in your pelvic floor will have […]
The Physical Long-Term Effects of a Caesarean Birth
The picture shows work I had done over 3 months to release stuck connective tissue above a scar and softening and releasing the scar beneath it. The appearance has improved but more importantly, Alicia does not experience pain anymore. Alicia’s testimonial: “Having had three C-sections in 5 years, I had been left a pouch where […]
Pregnancy and Pelvic Pain
As women, we’re often advised to practice our pelvic floor exercises, but it’s often not until pregnancy and the possible resulting pelvic pain that we start to take these suggestions seriously. It may seem that we’re simply hoping to control embarrassing leaks (aka stress incontinence) but did you know that looking after your pelvic floor […]
The Impact of Sleep loss on Mothers
We begin to adjust to not having a regular 8 hours sleep a night during pregnancy. The position of our baby, or the discomfort of our hips, contributes to the 2-3 wake ups a night, particularly in that last trimester. This is mother nature’s way of easing us in gently into our new role, where […]
What is in a name? Why it is important to reflect the true meaning
I had been deliberating for some time about the term I used to describe my postnatal recovery programme. When I created my 12-week course, I wanted women to understand and relate to what I was doing. I wanted a term that meant something to them, so they knew what I was offering them. Get my […]
Why All Postnatal Mothers are Unique in terms of Exercise Prescription
Postnatal Mamas’ Bodies are totally different from those who are just ‘unfit’. If mothers invest time in themselves to restore their body safely they reap the rewards, not only during their childbearing years, but in their golden years. Conventional exercise that is designed for the general population will never assist in postnatal rehabilitation, as it […]
Aromatherapy in Pregnancy – how essential oils can benefit you
Pregnant women are conscious of what they eat and drink whilst carrying their unborn baby. Increasingly, women are recognising that the cleaning products, beauty and skin care products and drugs they use for common ailments such as indigestion and headaches, need to be more natural, to avoid over exposure to toxins and chemicals that leave […]
Owning your self-worth – and why you will be a better mother for it
Hello Mama! I wanted to focus this blog on mothers; the opinions, expectations and ideals that most of us seem to have about ourselves, and the continuing battle to live up to an role that is forever challenging. I have been listening to women, mothers, friends and colleagues who depreciate themselves regularly. Women who put […]
Pregnancy Massage – Why every Mama should use Massage as part of their wellness regime
Pregnant ladies are often much more conscious of how they look after themselves whilst pregnant, and can often be a little cautious when it comes to what is safe and not safe to do. One thing that studies have shown over and over, is that women can greatly benefit from regular massages throughout pregnancy and […]
Motherhood, Identity and getting your mojo back
Motherhood brings with it a new identity. Any woman who has been a part of this transitional period can understand the vast physical, emotional and mental changes that are experienced from conception, throughout pregnancy and in the months, and sometimes years, after giving birth. Dr. Irena Milentijevic, a psychologist from Texas describes this process as […]
Why Pelvic Floor Exercises are not Enough
I have had many women say to me, “I do my pelvic floor exercises, why don’t I feel any better down below?” Pelvic floor exercises have been discussed for decades. Often, women are told to stop the flow of urine when they go to the toilet, to know which muscles to exercise when focusing on […]
Stuck in a fashion rut? It’s not forever mamas!
I had a rare child free morning off yesterday, and I was looking forward to browsing the shops, without frequent trips to the toilet, being asked every 10 minutes for a snack, and carrying just my little shoulder bag instead of a buggy armed with kiddie paraphernalia. Heck, I may even just have the focus […]
Why women should choose their Personal Trainer like they would their Childminder
It’s really hard to choose someone you really trust, to look after your precious little one, isn’t it? Going back to work, I looked at endless childcare options, scrutinising the Ofsted ratings, and personal attributes of those who would be potentially caring for my children. I wanted to feel that they would be well looked […]
Indian Head Massage
Indian Head Massage – A Nurturing Treatment for Mamas I absolutely love Indian Head Massage. This treatment, along with a wonderful reflexology are my ultimate favourite therapies. I feel the tension literally leave my head and shoulders, and find that my brain stops whizzing in thought, and I can really relax. For mamas who are always hyper […]
How I Survived the Transition to Motherhood
Resilience – how I survived the transition to motherhood Resilience “the capacity to recover quickly from difficulties; toughness”. Oxford English Dictionary When I birthed my son, in my ideal birth setting, on his due date, with everything going to plan, including a perfect pregnancy, I just presumed that the rest of my life, as a planned, […]
There is No Green Light with the 6 week postnatal check
Why Women feel pressure to shape up Some women have barely birthed their new, soft little bundle, when the feelings of ‘oh good grief, where did my body go’ start creeping in. Our society has a lot to answer for, what with the Instagram and Facebook images and posts about ‘how I got into my […]
Feta, Tomato and Cucumber Wrap
These Wraps are so easy to do. My son loves helping me to make them and my daughter loves them in her lunchbox. Cucumbers are under-rated for their health properties. They actually can help protect against neurological disease pain and headaches as they contain an anti-inflammatory substance. They also contain a nutrient called cucurbitacin, which […]
Orange and Pomegranate Wheel
These pomegranate and orange wheels are not only a pretty looking piece for a buffet style lunch, it also contains an abundance of nutrients. Pomegranates are not eaten as regularly as other fruits, but they contain so much goodness, it would be a crime not to include this fruit in your weekly shopping list! They […]
Pear, Goats Cheese and Fennel Towers
These cute little food towers are surprisingly therapeutic to put together, look really pretty on a plate, and above all, taste really nice! You can adapt the recipe and change the cheese for feta or cooked halloumi, and use apple instead of pear. The real health addition from these little stacks are the fennel seeds. […]
Raspberry and Coconut Amazeballs
These coconut and raspberry amazeballs are little bites of heaven! They are quick and easy to make and everyone will love them. They are also super healthy. Linseeds, also known as flaxseeds are available in either golden or red seeds, but they possess the same nutrients. They contain essential fatty acids, are high in protein and packed with zinc, calcium […]
Chilli and Ricotta Stuffed Courgettes
These chilli and ricotta courgettes are my favourite lunch box pack up. They are delicious served straight from the oven, but are also really yummy if they have been chilled in the fridge (will last for 48 hours). The tomato puree and chilli gives the courgettes are real punchy flavour and the creamy cheese texture […]
Oops I did it again!
Pregnancy and birthing places a lot of pressure on a woman’s pelvic floor muscles. Subsequently 1 in 3 women suffer some kind of incontinence issues. Many women don’t address this embarrassing problem of leaking urine or faeces when they cough, sneeze or pick up their baby. Worse, they are using sanitary pads when returning to exercise to […]
Veggie Mushroom Bites
These veggie mushroom bites are so easy to make and are literally a taste explosion in your mouth. Mushrooms provide good mineral sources of selenium, copper, niacin, potassium and phosphorous. These minerals contribute to cardiovascular health by balancing cholesterol levels. Additionally, mushrooms provide protein, vitamin C and iron. To get the nutritional benefit from mushrooms […]
Paleo Tipple
This Paleo Tipple is a fabulous refreshing drink that gives mamas a lift when they are feeling tired, and is great to have after a workout. This is a far healthier option than any of the ready made energy drinks you can find at the supermarket which are often packed full of caffeine, read more […]
Paleo Shortbread Cookies
I wanted to create some simple but tasty bites (plus a cheeky paleo non-alcoholic tipple!) That inspired mamas to make them when they had friends over for a cuppa, instead of the usual hydrogenated fat and processed sugar cakes, biscuits and pastries. So over the next 8 weeks I will be sharing some fantastic, tasty […]
10 Pregnancy Exercise Myths Busted
There are a lot of myths about what exercise you can and can’t do during pregnancy. A lot of advice was given before the medical profession realised the benefits of exercise in pregnancy. Here are ten myths we’ve busted to put your mind at rest if you want to continue to train whilst you’re pregnant. […]
Hormones and How to Naturally Help Restore Balance During Childbearing
Childbirth provides an immense hormonal roller coaster for women. From conception to post birth a woman’s body must deal with an abundance of hormones that assist in sustaining a pregnancy to birthing and feeding a new-born. Human Chorionic Gonadotropin (HCG). Released from conception it gains in quantity for the first 10 weeks of pregnancy when […]
Top 10 Tips to Naturally Balance Hormones
To keep the body balanced and allow it to function at its optimum here are the top ten tips for naturally balancing your hormones: 1. Eat plenty of fresh foods Include as many organic vegetables, fruit, eggs and meat and fish to reduce consumption of pesticides, hormones and antibiotics. Eat more high fat foods such […]
New Year 7 Day Detox Plan
I have created a New Year 7 day detox plan for you to follow to help you kick start your new year the right way. All methods can be employed whether pregnant or postnatal. Please remember that this can be adjusted according to your health needs. Listen to your body and make changes as necessary. […]
Have Yourself A Very Paleo Christmas
Well it’s been quite a year for Mama Wellness! After founding the company in March of this year I had the intention of taking my time in developing my services. Little did I know how much of a demand was out there for women who wanted a service they could rely on for their needs […]
Recipes For A Paleo Christmas
Here are 5 fantastic and simple Paleo recipes for you to try this Christmas inspired by my adjustment to a Paleo lifestyle. Below you will find a dessert recipe for Poached Pears in Pomegranate juice, Linseed and Cranberry Stuffing, bread for breadcrumbs and stuffing, Cranberry sauce and finally a delicious Lemon and Herb Roast Chicken as […]
Nourish and Prepare yourself for the coming seasons
I hope you’ve managed to enjoy the weather we have had this summer and have made some good memories. As we are nearing the end of our summer season and moving towards the autumn this is a great time to think about optimum nutrition and getting your body in the best health possible as the […]
Want Great Abs? Then Get off Your Butt!
A fully functioning core comes from working the muscles frequently and in a variety of ways. Conventional abdominal workouts don’t challenge the core dynamically. Sit ups, crunches and planks move or hold the tension in just one way and cause a huge amount of intra-abdominal pressure, which is not what women want if they have […]
Poochy Belly Syndrome – Why What you Eat Affects Your Recovery After Birth
When I meet with my clients I am always interested in what they feed themselves as this has a huge impact on their recovery after their baby is born. I find that pregnancy and the postnatal period are key times when women change their eating habits and either ‘eat for two’ or are so sleep […]
How To Help Lose Your Mummy Tummy After Birth – More Rest, Less Stress
As a new mother, you have so much to contend with after the birth of your baby. Your body is going through a profound change to return to its pre-pregnant state. You are expected to give 24-hour care to a tiny dependant and you may also have expectations, whether being influenced by the media, your […]
I can’t exercise, I’m pregnant!
Mama Wellness pregnancy fitness expert Nina Parnham explains why it’s vital that you exercise in pregnancy. There are always people out there telling pregnant ladies that the best option is to quit the gym and ‘put your feet up’ and rest, but this is certainly not effective in terms of building up your strength and […]
The key to healing diastasis recti and having stronger and better looking abdominals after childbirth
During pregnancy, as your belly expands to accommodate your growing uterus and baby, your abdominal muscles naturally separate. This is normal and expected but can cause issues after the birth if the muscles don’t come back together and women experience what is known as a diastasis recti. Having a significant diastasis recti (the gap measures […]
Water is literally your life!
The amount of water in the adult human body ranges from 50-75%. The percentage of water contained in your cells depends on your hydration level. People feel thirsty when they have already lost around 2-3% of their body’s water. Mental performance and physical coordination start to become impaired before thirst kicks in, typically around 1% […]
The Fourth Trimester of Pregnancy
The fourth trimester of pregnancy typically focuses on the three months after childbirth. If you search about information on the fourth trimester you will notice that this time focuses on the baby’s needs and its’ transition from life in the womb to our world. There is an abundance of advice in how to feed, care […]