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The FitMama Method: The Complete Guide to Confidence and Fitness for Birth

Overview

Providing expectant mothers with expert advice on exercise, diet, and overall health, this accessible guide reveals the unique FitMama method, a program that ensures a calm and confident approach to the delivery experience. Acknowledging that labor can take as much effort as running a marathon, this handbook helps women stay fit and focused during pregnancy, promising them the mental and physical preparation they require. Core and stability exercises are offered, and straightforward explanations of how the body ...

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Overview

Providing expectant mothers with expert advice on exercise, diet, and overall health, this accessible guide reveals the unique FitMama method, a program that ensures a calm and confident approach to the delivery experience. Acknowledging that labor can take as much effort as running a marathon, this handbook helps women stay fit and focused during pregnancy, promising them the mental and physical preparation they require. Core and stability exercises are offered, and straightforward explanations of how the body changes through pregnancy and birth are included. Avoiding an overwhelming use of scientific terms, the book utilizes an empowering approach for every woman, providing them with the knowledge to cope with the challenge of childbirth while smoothing the way for a full recovery afterwards. Tips from the hundreds of mothers who have already given birth using the FitMama method are also featured.

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Product Details

  • ISBN-13: 9780285640863
  • Publisher: Souvenir Press
  • Publication date: 8/1/2012
  • Pages: 224
  • Product dimensions: 5.20 (w) x 8.40 (h) x 0.50 (d)

Meet the Author

Marie Behenna is a personal trainer with more than 20 years of experience. She is the founder of FitMama™, which specializes in antenatal fitness classes designed to make the experience of labor easier. She has written for Prima Baby magazine.
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Table of Contents

Foreword vii

Introduction 1

Section 1 What, Why and Who Says?

1 It started with a kiss 5

A background into how FitMama™ was born, including the evidence supporting why this kind of physical activity is so important for a healthy pregnancy and delivery.

2 So you think you can put your feet up and eat for two? 12

Understanding healthy eating, obesity and physiological changes during pregnancy.

3 Red? Orange? Green? Go! 24

An outline of medical conditions during pregnancy which may prevent you from following a normal healthy exercise routine, and what you can do instead. What to do if something happens to your pregnancy whilst you are exercising.

Section 2 The Exercise Techniques

Preface to the exercises 37

A breakdown of what you need to know/do when exercising with these routines.

4 It's all in the heart 41

Cardiovascular exercises for the endurance of labour.

5 Pregnant and bootylicious! 46

Exercises for strong legs and hips.

6 Chest out, shoulders back! 53

Exercises for strong pregnancy posture.

7 Are you resting your tea on your bump yet? 65

Abdominal exercises for pregnancy.

8 Building the foundations for recovery 76

Exercises for optimum pelvic floor strength, including a description of the side effects of neglecting pelvic floor muscles.

9 To stretch or not to stretch? 81

The safe guide to stretching during pregnancy, including exercises and safety tips.

Section 3 The Labour Techniques

10 Breathe your baby out 91

Breathing exercises for aiding delivery of your baby.

11 Move it, baby! 101

A pictorial explanation of movements to make during labour to reduce the time and help the descent of the baby.

12 Push it real good: choosing a delivery position 106

A pictorial demonstration of positions for delivery, and the muscle groups you need to train to help cope with these positions.

13 Can you handle the sharp end? 114

A chapter for birth partners, to teach them some vital tools to assist mothers during labour.

14 Yes, your baby needs you to relax 121

How to relax and de-stress during pregnancy, including affirmations and meditation, plus a checklist for breathing during labour.

15 FitMamas™ unite! 130

Women who have experienced the FitMama™ method share their stories.

Section 4 Repair, Eat and be Happy!

16 Skinny jeans? Forget it! First things first 143

An early postnatal repair guide for pelvic floor muscles; exercises that can be undertaken within days of delivery; postnatal affirmation.

17 Barbara Bradbury's holistic recipes for pregnancy 151

Healing recipes for pregnancy courtesy of nutritionist Barbara Bradbury.

Acknowledgements 166

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