Monthly Archives: March 2016

Breast Feeding + Exercise

By Libby Nuttall

 

There are so many questions running through your mind as a new mum, many of those about breastfeeding. For something so natural, it can actually be pretty hard to get the hang of! Exercise is not only safe, but recommended while breastfeeding. Studies show exercise does not have any long term affect on milk supply or nutrient content.

The benefits of exercise to a breastfeeding mother include enhanced mental health, improved fitness and more energy to cope with the demands of a baby, so now is the time to get active!

Many mums want to get back into their exercise soon after baby has been born, but are nervous about the process. Will my supply be affected? What if I start leaking? How can I tame my “ladies”? It’s all about making it work for you. Here’s my top tips for getting back into it.

DON’T RUSH!

Don’t rush back into high intensity exercise, allow your body to ease back into everything. Some women do find that increasing the intensity too quickly can affect their breastmilk supply, while others say it has no impact whatsoever.

You need to discover what works for you, but easing into exercise is advisable for everyone, even if you exercised right through your pregnancy. If you find noticeable changes in your milk or baby when introducing exercise, cut back and return gradually.

LOOK AFTER NUMERO UNO!

As a new mum, you may be sleep deprived and lethargic. You are also using more energy each day just by breastfeeding. Don’t forget, your supply can be affected by your lethargy, so don’t push it. It’s crucial that you are providing your body with the nourishment it needs, that is, good quality food, sleep and water, so you have the energy to exercise as well as produce milk.

In the early months, I find two to three days of exercise followed by a rest day is a good way to maintain and refill those energy stores.

SUPPORT THOSE MUMMAS!

Invest in a really supportive bra. Whether it be a breastfeeding bra or not, it needs to support your breasts so you can run with ease. Many women say their biggest challenge to overcome when it comes to exercise after baby is figuring out how to manage their breasts, so it’s invaluable to invest well and most of all, make sure it is correctly fitted.

One of my 'breast feeding appropriate' facvourites, the Juno!

One of my ‘breast feeding appropriate’ facvourites, the Juno!

MONITOR BABY’S RESPONSE

There is evidence to suggest that lactic acid can build up in the milk supply during high intensity exercise. Once again, this can be different for all women, so just monitor your baby’s response when feeding. If she doesn’t mind, then continue. If you find bub struggles to feed after a workout, avoid feeding for 90 minutes, when your milk should return to normal.

And remember to change out of your sweaty clothes straight after a workout to avoid infection of the milk ducts.

PRE FEED!

Try to feed your baby before you do exercise. This will not only mean your baby isn’t subjected to a sweaty, salty nipple, but will mean you’re not as full while you’re working out. It can also alleviate any concerns about lactic acid build up.

Before you leave for the run, insert fresh nursing pads into your bra to prevent a mid-run leak!

 

By Libby Nuttall, Miracle Months 

 

libby nuttalLibby is a pre and post natal personal trainer in the Macedon Ranges. When she’s not hanging with her two sons, husband and Weimaraner (a.k.a; the boys), she is running high intensity fitness classes, volunteering as the president of the local playgroup, or working on her new range of pre and post natal wellness programs, Miracle Months. Libby had her second son in December 2015 and is loving sharing the journey back to fitness and strength post baby with her social media following. This year she is looking forward to competing in a number of runs and obstacle races. Follow Libby via Miracle Months facebookinstagram.

 

Berlei High Performance Sports Bra | Product Review

By Carol Cooke AM, Gold Medal Paralympian and She Science Ambassador

 

HP white New sI have always loved the Berlei Bras and have been purchasing them for a number of years now.  So when I went into She Science in search of a few more it was no suprise I ended up in the Berlei bras again.  Ordinarily I would have chosen the same bra I had always been in, but was pointed in the direction of the Berlei High Performance Bra by Tish.

I was a bit confused at first as it looked more like an everyday bra than a Sports Bra!  But I was assured that it was in fact a supportive Sports Bra, so I decided to give it a try.  From the moment I put it on the comfort and support I felt was fantastic and was thrilled that it looked great too!

 

I’m pretty active during the day even when I’m not training and I have found that this Berlei bra is great for wear at any time and as it has the look and feel of a normal bra I have been wearing it under even my work clothes.

As I am fairly busty I don’t like straps that are thin and seem to cut into your shoulders but with the High Performance Bra there are nice wide straps that sit perfectly and provide great support.  The sides of the bra are fairly wide so also give you that “tucked in” feeling…nothing bulging out under my arms!

This bra is perfect for wear at any time of the day, whether you are running, cycling, going to the gym or just want a bit of extra support under your t-shirts, work clothes or evening wear!

By Carol Cooke AM

World Champs TT 2014

A woman that believes that “the greatest pleasure in life is doing what people say you cannot do”, Carol has overcome a serious MS diagnosis to triumph on the world stage at the Paralympics. Carol teaches the world through both example and her regular speaking engagements that “nothing is impossible if we dare to face our fears and believe in ourselves”. Carol hopes to head to Rio 2016 to defend her 1st place position in the T1-T2 Road Time Trial. Follow Carol’s adventures  via her website, facebook or instagram

 

 

 

Moving Comfort Juno for new Mum’s

By Libby Nuttal, founder of Miracle Months

 

After the birth of my first son in 2013, I couldn’t wait to get back into training and was eager to pound the pavement. But alas! Those lovely little B cup beauties had grown to the size of a grapefruit!

Layered up with a random variety of sports crops and feeding bras, I began my journey back to fitness; sometimes not-so-delicately pulling them up to feed my son on my run! Not only was I uncomfortable and unsupported, I felt like I couldn’t do the sorts of training I wanted to.

Enter the Moving Comfort Juno.

Breast feeding Sports BraSecond time around I would make no such mistakes. The Juno has the high coverage and support needed for high intensity exercise as well as running, but has the added functionality and ease of feeding on the go.

Despite feeling like you’re wrestling an alligator to get it on, once over your head it feels like a suit of armour, giving you the confidence to run, jump, ride your way to fitness. There’s no way those bad boys will stop you now!

Rather than a clip mechanism to help feed, the straps are adjustable at the front, making it super easy to feed out in public, no alligator-wrestling required. The front adjusting straps also mean you can pull them a little tighter when you’re more empty after a feed, so you’re always fully supported no matter what size.

Why would you need a bra you can feed in? I often take my sons on my walks, runs or workouts in the park, when a crying baby means a quick pit-stop. Or sometimes my workouts go a little longer than expected and I come back to a hungry bub who wants a feed then and there.

As mums we take the chance to workout whenever and wherever we can. Gone are the days of hitting the gym whenever we please or dashing out for a run anytime of the day. So it’s good to know there is a bra, in a range of fabulous colours, that can support me whenever I can squeeze in my workouts.

I recommend visiting She Science to be properly fitted for the Juno, you need just the right fit to give the ladies the support they need 😉

By Libby Nuttal

libby nuttalLibby is a pre and post natal personal trainer in the Macedon Ranges. When she’s not hanging with her two sons, husband and Weimaraner (a.k.a; the boys), she is running high intensity fitness classes, volunteering as the president of the local playgroup, or working on her new range of pre and post natal wellness programs, Miracle Months. Libby had her second son in December 2015 and is loving sharing the journey back to fitness and strength post baby with her social media following. This year she is looking forward to competing in a number of runs and obstacle races. Follow Libby via Miracle Months facebook & instagram.