Pregnancy Tag

Eating for two? That doesn’t mean that you need to eat double your portion size. The saying ‘eating for two’ means that you need to increase the quality of your diet as opposed to the quantity.   It is important for you and your baby to eat healthily during your pregnancy to ensure that you both receive the nutrients that you need and also gain the appropriate amount of weight. On average women who are a healthy weight should expect to gain between 11.5 and 16 kg. This reference range changes if you are underweight or overweight at the point of conception....

We all know preconception nutrition is vital for a healthy baby and your nutrition, right? Melanie McGrice, Accredited Practising Dietitian and author of ‘The Pregnancy Weight Plan’ outlines 3 key nutrients needed in your diet to increase your fertility before you get the good news. So you’ve made the momentous decision to try for a baby! Be it your first, or fifth, it’s a good idea to get yourself prepared as early on as possible. Optimal nutrition is vital to ensuring that you and your partner have the best chance of getting pregnant and also setting up a foundation for a...

Pregnancy is a time of great change for a woman's body and it can be a hard time to know what is going to be expected of you.   Accredited Exercise Physiologist, Adam Martin, investigates a number of exercises (with great benefits for mum and bub) to consider during your pregnancy journey.   1st Trimester: This is a hotly debated topic when it comes to how hard or how much exercise is okay. Many say that raising your heart rate to high is dangerous while others suggest that it is fine and that using your bodies’ response is a better marker to what you should be doing. I strongly agree...

Although women have been giving birth since, forever, research now is only just beginning to fully understand the huge physiological and biomechanical changes that occur in a women’s body during pregnancy.   And whilst the joys (read as: pains) of pregnancy are usually blamed on the ‘pregnancy’ itself and the release of hormones – however the culprit of pelvic pain is now thought to be due to the changes in posture during pregnancy. As many as 75% of pregnant women experience pelvic pain at some point, most often the pain appears in the second or third trimester. This pain is at the sacroiliac...

The topic of post-baby or postpartum exercise has been widespread in the media in recent times, largely sparked earlier in the year by social media postings of the Biggest Loser trainer Michelle Bridges and her post baby fitness regime.   What to do and when to start exercise following childbirth can be confusing for a new mum. However, it is an important topic to address as exercise postpartum can have a multitude of benefits for both physical and mental wellbeing including helping to prevent postnatal depression, relieve stress and increase energy. Getting the right advice and following evidence based professional guidelines for postpartum exercise...

What an exciting (not to mention worrying, stressful, anxious and busy) time if you are expecting. As an Accredited Exercise Physiologist (AEP), a common concern that I hear is, “Is it safe to exercise throughout my pregnancy?”   It is always recommended to speak with your doctor or obstetrician before commencing a new exercise regime or continuing with exercise throughout your pregnancy. Once given the all clear, your next best point of call is an Accredited Exercise Physiologist (AEP). All AEPs are trained to be able to prescribe safe and suitable exercise through out your entire pregnancy. An AEP is your best...