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Pregnancy FAQ

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The Female Fitness Academy

Contact: 07594 692286

Email: info@the-ffa.com

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The Inverse Box Lift simulates a glute bridge posi

The Inverse Box Lift simulates a glute bridge position, which makes it a great exercise for strengthening the glutes.

While the glutes are holding up your hips, your arms are supporting your upper body.

Flexible chest, shoulder and bicep muscles are necessary to keep your chest pronounced.

This exercise is amazing at stretching out the muscles associated with rounded shoulders, forward head tilt and "creaky" shoulders.

So proud of our Girls Martial Arts class...... the

So proud of our Girls Martial Arts class...... they all passed their red belts this morning! Thanks to @purplegeckodance

It’s so much more than what you do in a 60 minut

It’s so much more than what you do in a 60 minute post natal workout class....... it’s how we move all day every day!

Let’s take the “change bag” for example. Now with my first - I wanted the latest, trendiest bag that was in every magazine!

HOWEVER I didn’t stop to think about how the bag would weigh down my pram, stop me from standing correctly and totally weigh down one shoulder if I wore it....... I only thought about how it looked!
I never realised that my lower back ache could have been made worse by the way in was walking (every single day) with my pram like this!

For my second pregnancy, I was armed with so much more information and went for a back pack (swipe left).

A rucksack style bag can sit evenly on both shoulders, doesn’t need to be on the pram handles and means that you can maintain good posture / alignment more easily!

#FlexibilityFriday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀

#FlexibilityFriday ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is a great stretch for mobilising the wrist and stretching the muscles of the arm. However, Do not go beyond the point of tension. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you feel pain or tightness, then do not bend your wrists too far down, as this is something that you want to gain flexibility through progression.

It’s tough as a new mum not only finding the tim

It’s tough as a new mum not only finding the time to workout, but then throw in trying to find childcare while you head to the gym!!

Thanks to the fab team over at @graco_uk we have these amazing swings so that your babies can be safe and secure, by your side while you do your class. (#gifted)

Our small group training has a max of 5 mums and is a great way to rebuild your core, pelvic floor and fitness with Post Natal Specialist Support

We have an amazing team of Experts over in our Mem

We have an amazing team of Experts over in our Members Club who are on hand to provide a range of support / advice and tips to our clients! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s our #wednesdaywisdom day so if there’s anything you’d like to as the FFA Experts comment below and we’ll do our best to help! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Whether it be how to look after your akin after a workout through to is my pelvic floor dysfunctional- we’ve got a team on hand to answer your questions!

#TuesdayTips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Ok so we know that having a handful of nuts won't send you off to sleep instantly.... HOWEVER, it does contain a whole load of melatonin which we do know can help the body fall asleep more quickly!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just be careful not to have too many - or it can send you the other way and keep you awake!

Are you looking for a Personal Trainer who actuall

Are you looking for a Personal Trainer who actually makes the training “Personal”?

At the FFA, our trainers are all women’s health specialists and support our female clients with fitness that is so much more than “exercise”.

We empower our clients to “find their own fitness” rather than just tell them what social media tells us to teach.

We allow our clients to be beginners rather than throwing them in the deep end with exercises that are way to advanced for their goals and ability.

We challenge our clients to push past their comfort zones - in a safe, comfortable environment.

We help create a fitness lifestyle, rather than a 6 week fad.

Want to start your fitness journey with us? Contact us to book in for a consultation

📸 @clickedbykate
👩🏼‍🤝‍👩🏻 @claire_gregory_pt & @gilligan1970

What do you think??? Lost the plot or living it up

What do you think??? Lost the plot or living it up?

The Pallof press is anti-rotation hold exercise th

The Pallof press is anti-rotation hold exercise that will work wonders in helping you develop a stable core.

What makes this exercise so beneficial is the fact that it trains the core for what it’s actually designed for: resisting trunk extension, posterior pelvic tilt, and transmission of hoop stress (rotary or anti-rotation).

Here is a version using a simple Resistance Band, anchored to a wall

And just like that...... another season of Walkin’Talkin Mums has come to an end! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I think we needed this more than ever this summer - somewhere to let our babies be part of a group where they get to meet other people, share our stories and challenges from the lockdown, get support and to create lasting friendships with other mums. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Oh and as a bonus - we were able to get active outside! Vitamin D + Endorphins = Happy Mummy & Baby 💕⠀⠀⠀⠀⠀⠀⠀⠀⠀
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See you in Spring 🌼

#FlexFriday - The “De-Bloating Pose”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This pose encourages blood flow and aids in digestion - it can really help with relief if you’re feeling bloated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To do it, lie on your back, feet facing a wall. Inch your bum up against the wall and raise your legs up to rest against the wall with your feet flexed, arms at your side, or wherever is most comfortable for you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you have tight hamstrings, sit further away from the wall, or place a pillow beneath your lower back for extra support. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The best position to be in is one where you don't feel the need to "hold up" your thigh bones.

Miss the days when you could stand next to your ma

Miss the days when you could stand next to your mate in the gym!

Here’s @robynablottpt taking some of our clients through some agility drills!

We have an amazing team of Experts over in our Mem

We have an amazing team of Experts over in our Members Club who are on hand to provide a range of support / advice and tips to our clients! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s our #wednesdaywisdom day so if there’s anything you’d like to as the FFA Experts comment below and we’ll do our best to help! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Whether it be how to look after your akin after a workout through to is my pelvic floor dysfunctional- we’ve got a team on hand to answer your questions!

@robynablottpt still going strong and feeling good

@robynablottpt still going strong and feeling good at 35 weeks pregnant 💪🏼 #gamefaceon

* PLEASE NOTE: Robyn has been training prior to and all the way through her pregnancy, following a structured, pregnancy exercise programme. We wouldn’t recommend battlerope exercises to a beginner during pregnancy. There is a need for good conditioning with this exercise and the ability to breathe effectively - activating the pelvic floor and core well. BUT...there is still so much you can do to keep active in pregnancy!

📸 @clickedbykate

#TuesdayTips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Who doesn't love a good hug?? Amazing what physical touch can do not only for your emotional wellbeing but also to have a physiological impact too! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sending you all a massive virtual hug today!

Who wants to receive a FREE copy of our E-Book The

Who wants to receive a FREE copy of our E-Book The Pelvic Floor Guide??

Head over to our website (link in bio) to download your FREE copy today!

Welcome to The FFA A safe space for women to ‘f

Welcome to The FFA

A safe space for women to ‘find their fitness’ without the pressures of weight loss, restrictions on food or the ‘beasting’ that some think is the only way to workout.

Meet likeminded women, on a journey to develop a healthier lifestyle, where it’s ok to be a beginner and where you can build your foundations so that you can move pain free, move with ease and most importantly move confidently.

📸 by @clickedbykate

Anyone else or is it just me forgetting everything

Anyone else or is it just me forgetting everything???

Such an emotive scene in the animated film Up.....

Such an emotive scene in the animated film Up..... and one I was definitely not expecting. But it is so important baby loss is acknowledged and spoke about more often and awareness raised.

#Repost @prepostnatalexercise with @get_repost
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Taking place 9-15 October every year, Baby Loss Awareness Week aims to raise awareness about pregnancy and baby loss in the UK.

Throughout the week, bereaved parents, and their families and friends, to unite with others across the world to commemorate the lives of babies who died during pregnancy, at or soon after birth and in infancy.

Led by Sands @sandscharity , the Baby Loss Awareness Alliance is a collaboration of more than 90 charities working together to break the taboo and to drive tangible improvements in policy, bereavement care and support for anyone affected by the death of a baby.
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#babylossawareness #babyloss #babylosssupport #babylossawarenessmonth #babylossawarenessweek #babylosscommunity #pregnancy #parents #mother #father #grief

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