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Health & Fitness
Posted: 2 years ago
If like Kate Middleton, Jessica Simpson and Kim Kardashian you’ve just had a baby, we’re going to help you get back to your pre-baby shape. We went straight to the pros to create the ultimate diet and fitness plan...
By Alice Manning
Get smoother skin
‘Stretch marks can appear all over your body, from your tummy to your thighs. Get to work on them immediately by applying a nourishing oil with a powerful blend of peptides and fruit extracts. Commit to a long-term regime - sadly they’re not going away overnight’ Tanya Kazeminy Mackay
‘I always get my clients walking as part of their regime. Ease yourself in with a realistic plan that you can stick to. Aim for 30-45 minutes (with the baby in the buggy) five days a week and then introduce strength training’ Valerie Waters
Monitor your intake
‘Don’t use breastfeeding as an excuse to over eat. You do need to consume more calories but we aren’t talking 1000’s, more like 300-500. I get my clients snacking on almond butter, which contains healthy fats’ Valerie Waters
Get your abs back
‘Forget crunches as your muscles won’t be ready. ‘Draw in’ your deep abdominal muscles to wake them up. Lie on your back with your knees bent, inhale deeply sucking your tummy in as if you were trying to connect your belly button with your spine, then exhale deeply. Repeat 8 times’ Valerie Waters
‘Strengthen your legs and bottom by doing 15-20 squats and reverse lunges four to five times a week, and incorporate my ValSlide. It forces your core to engage as you steady yourself mid-exercise’ Valerie Waters
Go for good fats
‘Dose up on healthy fats for you and your baby - they are vital for brain development. Add pecans, avocado and olive oil to your salads and add coconut oil to your smoothies and juices’ Madeleine Shaw
‘Chia seeds are high in fibre, protein and antioxidants. Try blending them with almond milk and cacao powder. It’s normal to feel hungrier while breastfeeding but this healthy sweet drink will keep you feeling full’ Kimberly Snyder
‘Wait for six weeks before exercising if you had a caesarean, otherwise it’s safe after three weeks’ Valerie Waters
Breakfast: Egg whites or porridge.
Snack: Chocolate whey protein shake with frozen cherries, blackberries, a small banana and water.
Lunch: Grilled chicken with brown rice and a salad (dressed in lemon juice).
Snack: A teaspoon of organic almond butter or hummus and celery sticks.
Dinner: Grilled salmon with steamed vegetables.
‘Aim for three meals and two snacks per day and get your carbohydrates through fruit, vegetables and small portions of brown rice’ Valerie Waters
‘Take it easy on yourself as this is a huge life change. Don’t relentlessly scrutinize yourself in the mirror, your body will return in time. Treat yourself to regular relaxing long soaks in warm baths’ Tanya Kazeminy Mackay
Valerie Waters LA personal trainer to Cindy Crawford, Jennifer Lopez and Jennifer Garner
Madeleine Shaw Celebrity nutritionist
Tanya Kazeminy Mackay Founder of Mama Mio