Making it personal
Whether you're a veteran at exercise or just starting to
get back in shape after giving birth, a personal trainer can give
you a real boost of confidence as well as provide expert advice on
what will work best for your body. Physiotherapist and personal
trainer Lisa Yates explains.
As mothers, we somehow become very good at putting
ourselves last. Remember back to your first pregnancy. It is highly
likely that you were very good at eating a healthy diet, thinking
about exercise, and getting adequate rest. With the focus always on
the health of the baby, most women take excellent care of
themselves during pregnancy. Then along comes baby, and with less
sleep and more to do, we begin putting everything else before our
own needs. Sadly, self-care activities can tend to slip away, and
often the first thing to go is regular exercise. Before you know it
you have become de-conditioned, your clothes are getting tighter
and your self-esteem seems more fragile - you know the story! But
could seeing a personal trainer be the answer?
How could a personal trainer help
me?
A personal trainer is a professional who educates people about
physical fitness. They are trained to assess a client's fitness and
lifestyle and help them achieve their fitness goals. This may
include assistance with body strengthening and toning, weight-loss,
core control, aerobic fitness, improving fexibility, encouraging
behavioural change, improving athletic performance, or injury
prevention. Maybe you need help getting in shape after pregnancy or
perhaps have a specific goal such as competing in a fun run or
triathlon, but aren't sure how to go about it. Whatever your goal
or circumstance, a good trainer should be able to help you achieve
it. Sometimes the mere act of being accountable to someone is
enough to encourage positive change.
But I'm not a celebrity…
If you are like many Kiwi women, you may be thinking
that personal training is only for celebrities or families with
plenty of surplus spending money. While you are likely to be aware
of the numerous benefits of being physically strong and fit, you
may have never considered recruiting help to do so.
However, sometimes even the smallest investment in your health and
fitness can have the most amazing snowball
effects.
Mum Katherine (32), of New Plymouth,
explains, "I had never really considered seeing a personal trainer.
I had always exercised regularly on and off, but continually
battled with maintaining my goal-weight and self-esteem. During my
first pregnancy, severe nausea meant that I had trouble gaining
adequate nutrients and I became anaemic, making regular exercise
difficult.
"After little Poppy came along, I was
determined not to just accept the weight gain as a normal part of
post-baby life. So as soon as I was able to, I commenced a regular
walking programme, combined it with some light weights, and with a
renewed appetite (thanks to breastfeeding) I was able to ensure a
healthy diet.
"Initially I found the weight came off
quite quickly, but the last few kilos seemed really difficult to
budge. When I felt sure that my pelvic floor and abdominal muscles
were nicely recovered (about nine months after my daughter's
birth), I decided to start jogging.
"I began slowly and gradually increased,
but was finding it really hard work. I was having trouble
motivating and pushing myself, even though I really did want to
improve my fitness.
"So I made an appointment with Fiona Ross,
who had a really good reputation. I was actually really nervous
about seeing a personal trainer, but my fears were soon relieved.
Fiona spent over an hour talking to me about my goals, past
exercise history and then had a look at my posture, core stability,
and flexibility. I explained my main goal was to improve my running
and hopefully lose the last few baby kilos.
"Through the couple of sessions we had
together, I gained so much. For me, it was learning that I did have
the capacity to push myself physically, that really made the
difference. My aerobic fitness improved dramatically, and within
six months I actually loved running. I actually became the fittest
I have ever been. I felt amazing.
"This feeling really transpired into other
areas of my life. I gained so much confidence and even ended up
starting my own business.
"Achieving my fitness goals and improving
my confidence was the best gift I could have given myself and my
young family. The small amount of money I spent on seeing Fiona was
possibly the best money I have ever spent."
How much will it cost?
An initial session with a personal trainer will cost anywhere
between $40-80 for 30-60 minutes. While many women will see a
personal trainer regularly for an ongoing time, this might not be
necessary. Many women just require an initial programme and then a
follow-up every four to six weeks for reassessment and exercise
adjustment. Sometimes using a personal trainer in this capacity can
prove even cheaper than a full gym membership. The other advantage
is that a good trainer should ensure you are doing just the right
exercises to get the results you are after. Rather than just "going
through the paces", your trainer will help you to focus on correct
technique and alignment; ensuring you really are getting the most
out of your programme. Unlike a gym membership, which can tie you
in to a contract, there is no obligation to continue seeing a
personal trainer. Unless, of course, you are getting great results
and want to continue doing so!
Not really keen on gyms?
Seeing a personal trainer might be just the thing to give you the
confidence to enter the gym environment. Conversely, many trainers
are self-employed and, in addition to gym-based sessions, are happy
to work in a range of environments, including your own home.
I have personally worked with lots of
women who aren't all that keen on attending gyms. They often have a
small baby or toddlers at home and really just want some safe,
practical exercise advice. They are usually concerned about getting
their core and pelvic floor strong after pregnancies and also want
help in losing weight. A simple home programme focused on core
stability and some aerobic exercise, along with basic dietary
modification, works really well. Women are usually thrilled with
the results.
How to find a personal
trainer
Unfortunately, in New Zealand anyone can call themselves a
"personal trainer." So it is important you ask a prospective
trainer about their qualifications. In most cases it is best to
find a trainer who is REPs registered. REPs is the Register for
Exercise Professionals and is the independent verification that
ensures trainers have met minimum international standards, and are
continuing to update their knowledge through ongoing professional
development courses. For more information, contact REPs on 0800 554
499 or email info@reps.org.nz.
How to get the most out of your session
Make sure you have some idea why you are seeking help. While a
personal trainer should be a good motivator, personal training is
really about behavioural change. Setting a personal goal, such as
fitting in to your pre-pregnancy jeans, would be a great start!
While a gym membership may not be required if you would rather
exercise at home or outside, a good pair of trainers is important,
as is some comfy clothing and a positive attitude.
Make sure you have set aside some time to
really focus on your session and ask your trainer to write things
down (or provide you with a programme) if you are worried you might
forget things.
What can you expect?
An initial consultation should include a discussion about your
current lifestyle and goals, including your motivation to exercise
(or lack thereof!) and past medical and exercise history. A good
personal trainer will be an excellent motivator and have an
up-to-date knowledge of different types of exercise and the
benefits of each. Before designing you a programme, they should
assess your personal situation, taking into account your goals and
the available resources, such as access to equipment.
What if I have recently had a baby?
If you are pregnant or have recently had a baby, then it is always
advisable to check with your lead maternity carer (LMC) before
commencing any exercise programme. If you have had a baby within
the last year, or had several children in close succession, then
please ensure that your trainer has a good knowledge of post-natal
exercise. If you haven't done any real exercise since the birth of
your child/children, then your core and pelvic floor may still be
quite weak. Don't be afraid to ask questions and ensure that your
programme included both core stabilising and pelvic floor
exercises.
Be wary of pilates-type exercises unless
your trainer has specific training in pregnancy and post-natal
exercise. In many cases, these exercises can cause too much
downwards pressure on the recovering abdominals and pelvic floor
muscles. It is usually advisable to attend specific post-natal
classes to ensure your core is strong before commencing any sort of
high impact exercise. Alternatively, check out www.filifit.com for
important advice about your pelvic floor and information on your
abdominal muscles.
Lisa Yates is a mother of two young girls and an
experienced physiotherapist with a special interest in women's
health. She is passionate about obstetric and continence
physiotherapy and is also a women's personal trainer and wellness
coach. Together with Fiona Ross, an experienced midwife and
personal trainer, she founded FiLiFit Ltd to help nurture healthy
lifestyles. The Core and The Floor (available from
www.filifit.com) is New Zealand's first
post-pregnancy exercise programme designed by health professionals.
This comprehensive DVD demonstrates everything you need to know to
safely and effectively get in shape.
As seen in OHbaby!
magazine Issue 9: 2010
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