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6 months ago

Strong by Alex

There is no better time to start making good food choices than when you are pregnant. It is a myth that you need to eat double the AMOUNT of food, but eating for two is true in the sense that everything you eat, impacts your baby as well. Every stage of growth and development requires proteins, good fats, carbohydrates, vitamins, minerals, water and oxygen. All of these things get there because of you. This is a big responsibility! But don’t be overwhelmed! It’s not as complex as it seems. I’ve listed 3 tips to ensure you are getting everything you need!!
1. Eat across the rainbow!🌈 This just means, eat a range of fruits and vegetables of all different colours to ensure you get a range of vitamins and minerals!
2. Go for 2️⃣and 5️⃣– 2 servings of fruit and 5 servings of veggies per day. Eg: Avo and tomato on toast for brekkie, carrot for a morning or arvo snack and 2 veggies with your dinner and your done! Fruit for snacks between meals.
3. Make up most of your diet with REAL food. 🙌 When I say real food, I mean food that has minimal processing. If you are unsure what this means, have a look at the ingredients list. Most of the things on there should be foods that you recognise and understand. If most of the ingredients are chemical additives and words you can’t even pronounce, chances are it has been processed. ⭐If the majority of the food you eat comes from the ground e.g fruits veggies and grains with non processed protein and dairy, you are on the right track!! 👌👌
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#pregnant #pregnancy #pregnancyexercise #pregnancyfitness #health #healthybaby #healthypregnancy #fitpregnancy #womenshealth #pregnancydiet #pregnancyfood #nutrition #pregnancynutrition
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There is no better time to start making good food choices than when you are pregnant. It is a myth that you need to eat double the AMOUNT of food, but eating for two is true in the sense that everything you eat, impacts your baby as well. Every stage of growth and development requires proteins, good fats, carbohydrates, vitamins, minerals, water and oxygen. All of these things get there because of you. This is a big responsibility! But don’t be overwhelmed! It’s not as complex as it seems. I’ve listed 3 tips to ensure you are getting everything you need!!
1. Eat across the rainbow!🌈 This just means, eat a range of fruits and vegetables of all different colours to ensure you get a range of vitamins and minerals!
2. Go for 2️⃣and 5️⃣– 2 servings of fruit and 5 servings of veggies per day. Eg: Avo and tomato on toast for brekkie, carrot for a morning or arvo snack and 2 veggies with your dinner and your done! Fruit for snacks between meals.
3. Make up most of your diet with REAL food. 🙌 When I say real food, I mean food that has minimal processing. If you are unsure what this means, have a look at the ingredients list. Most of the things on there should be foods that you recognise and understand. If most of the ingredients are chemical additives and words you can’t even pronounce, chances are it has been processed. ⭐If the majority of the food you eat comes from the ground e.g fruits veggies and grains with non processed protein and dairy, you are on the right track!! 👌👌
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#pregnant #pregnancy #pregnancyexercise #pregnancyfitness #health #healthybaby #healthypregnancy #fitpregnancy #womenshealth #pregnancydiet #pregnancyfood #nutrition #pregnancynutrition

10 months ago

Strong by Alex

HYDRATION DURING PREGNANCY.⁠
Water is essential to creating the amniotic fluid that surrounds your baby. It is also necessary to increase the plasma volume of blood which is needed during pregnancy. Good hydration also helps to prevent UTI’s and constipation which are both very common pregnancy occurrences. So how much should we be drinking?? 💦💦⁠
Pregnant women should drink at least 2.3L per day. Remember you may even need more if you are exercising or you live in a hot climate. Sounds like a lot I know 😫 but remember that juice, milk, sparkling water, soup and decaf tea all count as well as long as the majority is made up from water 🤗 ⁠

➡️TIP: Start drinking when you wake up in the morning and drink small amounts throughout the day. This way, you won't need as much water in the evening. That way, you may only need to go the toilet 2000 times in the night instead of 3000 🤣 The struggle is real. ⁠
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#hydration #pregnancyhealth #healthypregnancy #pregnancynutrition #pregnantlife #expecting #pregnant #babybump #firsttrimester #secondtrimester #thirdtrimester #pregnancyfitness
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HYDRATION DURING PREGNANCY.⁠
Water is essential to creating the amniotic fluid that surrounds your baby. It is also necessary to increase the plasma volume of blood which is needed during pregnancy. Good hydration also helps to prevent UTI’s and constipation which are both very common pregnancy occurrences. So how much should we be drinking?? 💦💦⁠
Pregnant women should drink at least 2.3L per day. Remember you may even need more if you are exercising or you live in a hot climate. Sounds like a lot I know 😫 but remember that juice, milk, sparkling water, soup and decaf tea all count as well as long as the majority is made up from water 🤗 ⁠
⁠
➡️TIP: Start drinking when you wake up in the morning and drink small amounts throughout the day. This way, you wont need as much water in the evening. That way, you may only need to go the toilet 2000 times in the night instead of 3000 🤣 The struggle is real. ⁠
.⁠
.⁠
#hydration #pregnancyhealth #healthypregnancy #pregnancynutrition #pregnantlife #expecting #pregnant #babybump #firsttrimester #secondtrimester #thirdtrimester #pregnancyfitness

10 months ago

Strong by Alex

I created this program because it did not sit right with me that the only people who felt comfortable exercising during their pregnancy were those that could afford a personal trainer. ⁠
The research is there, the health professionals are encouraging it, but most pregnant women don't know what they are supposed to be doing! ⁠
This is why I based my business around helping pregnant women stay as strong and fit as they safely can during their pregnancy journey. ⁠
I designed the program to be affordable and time efficient with minimal equipment needed to make sure it suited ALL women's lifestyles. I filmed the workouts throughout my own pregnancy so I grow as you grow. ⁠
If you're ready to start moving, hit the link in my bio 👊⁠
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#pregnancyhealth #healthypregnancy #pregnant #babybump #pregnancy #pregnantlife #healthymum #healthybaby #fitpregnancy #pregnancyfitness
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I created this program because it did not sit right with me that the only people who felt comfortable exercising during their pregnancy were those that could afford a personal trainer. ⁠
The research is there, the health professionals are encouraging it, but most pregnant women dont know what they are supposed to be doing! ⁠
This is why I based my business around helping pregnant women stay as strong and fit as they safely can during their pregnancy journey. ⁠
I designed the program to be affordable and time efficient with minimal equipment needed to make sure it suited ALL womens lifestyles. I filmed the workouts throughout my own pregnancy so I grow as you grow. ⁠
If youre ready to start moving, hit the link in my bio 👊⁠
.⁠
.⁠
#pregnancyhealth #healthypregnancy #pregnant #babybump #pregnancy #pregnantlife #healthymum #healthybaby #fitpregnancy #pregnancyfitness

10 months ago

Strong by Alex

For everyone who is not sure whether to do weights because they don't want to get bulky, have a look at this pic ⬆️ ⬆️ I do weight training 2 -3 times per week. ⁠
Meet Des and Troy everyone 😂😂⁠
To get bulky, especially if you are a female, you will need to consistently do resistance training at least 5 days a week for a very long time and be very strict with your diet and lift really heavy weight etc etc. ⁠
The point is, you're not going to bulk up unless you really really work at it. Doing resistance training 2-3 times per week wont bulk you up but it WILL:⁠
-Improve your metabolic health (burn fat) ⁠
-Improve mental health⁠
-Improve posture⁠
-Improve self esteem and sense of well being⁠
-Prevent or control chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity⁠
-Improve sleep ⁠
-Improve quality of life⁠

Exercise is medicine 👊👊⁠
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For everyone who is not sure whether to do weights because they dont want to get bulky, have a look at this pic ⬆️ ⬆️ I do weight training  2 -3 times per week. ⁠
 Meet Des and Troy everyone 😂😂⁠
To get bulky, especially if you are a female, you will need to  consistently do resistance training at least 5 days a week for a very long time and be very strict with your diet and lift really heavy weight etc etc. ⁠
The point is, youre not going to bulk up unless you really really work at it. Doing resistance training 2-3 times per week wont bulk you up but it WILL:⁠
-Improve your metabolic health (burn fat) ⁠
-Improve mental health⁠
-Improve posture⁠
-Improve self esteem and sense of well being⁠
-Prevent or control  chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity⁠
-Improve sleep ⁠
-Improve quality of life⁠
⁠
Exercise is medicine 👊👊⁠

10 months ago

Strong by Alex

HOW MUCH FAT DO I NEED IN MY DIET?⁠
Fats are crucial to human life. They make up an important part of every single cell in our bodies. They are also necessary for absorption of essential vitamins including Vitamin A,D,E and K. ⁠
FATS ARE SUPER IMPORTANT DURING PREGNANCY. Fats are not only important for our baby's brain and eye development but also help with placenta and other tissue growth. ⁠
DID YOU KNOW that most of the fat we need is generated by our body. There are only SOME kinds of fat we require from our diet. ⁠
So, try to resist the temptation to consume too much processed foods such as sweets, take away and packaged foods (I know easier said than done 😣) as these often contain large amounts of BAD fats that our bodies DON'T need.⁠
Foods with GOOD fats include:⁠
nuts, avocados, eggs, plant-based oils (including sunflower, corn, soybean and olive oil) and some types of fish like salmon, herring, tuna and trout.⁠
Kidney beans, black beans, chia seeds and edamame also contain the good and valuable fats 🍽️
... See MoreSee Less

HOW MUCH FAT DO I NEED IN MY DIET?⁠
Fats are crucial to human life. They make up an important part of every single cell in our bodies. They are also necessary for absorption of essential vitamins including Vitamin A,D,E and K. ⁠
FATS ARE SUPER IMPORTANT DURING PREGNANCY. Fats are not only important for our babys brain and eye development but also help with placenta and other tissue growth. ⁠
DID YOU KNOW that most of the fat we need is generated by our body. There are only SOME kinds of fat we require from our diet. ⁠
So, try to resist the temptation to consume too much processed foods such as sweets, take away and packaged foods (I know easier said than done 😣) as these often contain large amounts of BAD fats that our bodies DONT need.⁠
Foods with GOOD fats include:⁠
nuts, avocados, eggs, plant-based oils (including sunflower, corn, soybean and olive oil) and some types of fish like salmon, herring, tuna and trout.⁠
Kidney beans, black beans, chia seeds and edamame also contain the good and valuable fats 🍽️
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