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Articles by Jen Dugard
How working women can keep it up, even while pregnant
by Jen Dugard In the 2019 Canadian Guidelines for Physical Activity During Pregnancy, it is recommended that pregnant women should aim to get at least 150mins per week of moderate-intensity activity per week to achieve clinically meaningful health benefits and reductions in pregnancy complications. They stated that this exercise should be done over a minimum of three days, though being active every day is encouraged.
The best prenatal and postpartum exercises, tailored specifically for mums
DON’T compare yourself with anyone! Remember, every conception, pregnancy and birth experience are different. Comparison serves no-one. Tune into YOUR experience and every step of the way ask yourself “Does this feel right for ME”. DO move at your own pace! Especially in your postpartum stage. So many postnatal women strive for an aesthetic goal over and above all else and sacrifice their actual wellbeing in the process. Take your time.
The 5-step process every woman should use to find a great personal trainer
For years and years, the fitness industry, and the way we taught to exercise has been masculine dominant. From most of the research being done with male participants to the education that is offered at a Personal Trainer qualification level being mostly based around the male body. Women need more knowledge than is readily available and, in many cases, would benefit from being guided and programmed in a different way. I am excited to say that there is a shift happening.
Here’s How To Tell If Your Pelvic Floor Is *Too* Tight
We often hear about a weak pelvic floor, but did you know that your pelvic floor muscle could be too tight?I think it’s important before we move forward to understand that a tight muscle and a strong muscle are two different things.
The safest exercise swaps for pregnant women who still want to get their sweat on
Most of us know that staying active in the pregnancy and postpartum period is important but it can be extremely challenging to keep up with what you ‘should’ or shouldn’t do - especially if you are exercising alone, or taking part of a group fitness or HIIT-type class. I am going to offer you some simple ‘swaps’ that you can make when you are training and offer some quality information around the signs, symptoms and feelings that it are helpful to be aware of when exercising at this time.
Here's What You Should Look For in a Postpartum PT
Navigating motherhood is HARD.Trying to figure out all the best things for your baby can consume so much headspace that it leaves little time and energy for yourself.You know that exercise and movement as a new mum is important, and you possibly have some awareness to find a Personal Trainer or group class that is suitable for new mums but navigating to make sure that you can have complete confidence in the person you choose to trust your postpartum self with is tough.
Why You Don't Want Your Pre-Baby Body (Or Attitude) Back
Home Pregnancy It's time for change. - by Jen Dugard I feel pretty confident when I say the majority of women have been (or are still going through) a period of their life that is wrapped up in aesthetics and self-confidence (or lack of). Where we feel that the smaller we are, the better we are and the more we are worthy of love. We fall into habits of over-exercising and under-eating all in the quest to be leaner (and therefore more loved or liked better).
How To Get Back Into Exercise After A Break
Having moved through numerous times like this both personally (two little people, a fractured ankle and various other inconvenient setbacks) and side by side with clients, I’m with you. I feel you! Let’s take a look at a few ways you can re-introduce exercise without it feeling all too overwhelming… 1. Stop judging yourself Whatever happened, happened. You are no more or less of a person for it. Life took control and you have found yourself where you are today.
What You Need To Know About Sex After Child Birth
Imagine then, when you have overcome all of those things that get in the way of mummy and daddy re-connecting, that things just don’t feel the same. Where once you may have had no trouble reaching orgasm with your partner, now, it’s just not happening. Could it be that your beautiful little baby has ruined all of that desire to be together or could there be something else? The short answer is yes, it could very much be something else. Especially if you had a vaginal delivery.
Why Is Nobody Talking About Prolapse?
For those of you that are living in blissful ignorance (and why wouldn’t you!?) a prolapse is when any one of the organs of the pelvis (bladder, uterus and rectum) fall into the vagina. In the worst cases, women experience one or more of these organs bulging outside of their body. Now, I’m not here to scare you but I am here to talk real talk and to start the conversations that we need to be having, yet often we are not.
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