I vividly remember my first kickboxing class. I was 21 and had recently broken up with a boyfriend who I thought had sapped every last bit of my confidence. But for some reason I felt it was a good idea to take up kickboxing at my local PCYC. I didn't know anyone, they were mostly male participants and I had absolutely no idea what I was doing. Maybe my sub-conscience knew that it was time to stand up or be stood on forever!
A magical thing happened at that first class. A guardian angel in the shape of a petite, blonde competitive kickboxer gifted me my first pair of boxing wraps and showed me in one hour how strength and fragility, kindness and fierceness can coexist in the one body at the same time. My confidence was restored and I hit and kicked that bag with all I had. I was hooked.
I kept up with the boxing side of kickboxing over the years and it was something my husband and I enjoyed doing together pre-children. After I had our second child I remember doing my first boxing session thinking, "this doesn't feel right". My core stability was not yet able to cope with the twisting and impact and subsequently my pelvic floor was bearing the brunt of every blow. Boxing had to take a back seat for a while until my core was stronger and functioning well and my pelvic floor had regained some strength.
Another important factor in my return to this much loved sport revolved around changing how I thought about boxing and what I was really trying to achieve. I was no longer trying to punch out the imaginary face of my ex-boyfriend on the focus mitt with everything I had, and I realised I needed to modify my boxing to get the benefits I enjoyed previously but within my body's current abilities. So I applied what I had learnt about pelvic floor health and exercise to boxing and ran it past some physio friends for good measure.
Here are the top tips for pelvic floor friendly boxing we came up with:
Boxing doesn't have to be like Fight Club and you don't need to be an expert before you put on a pair of gloves. At Go Mum we pride ourselves on having a relaxed, fun atmosphere where everyone is welcome and we can support mums to get the most out of pelvic floor aware training.
If you haven't tried boxing before, here are some of the benefits you can expect:
To work on your pelvic floor friendly boxing technique, join us on Thursday's at Enoggera for our Boxing Mums class. Kids of all ages welcome to play while mum works out. If you are not sure if you are ready to start back at boxing due to pelvic floor or abdominal separation please call Christine to check the best course of action 0402 211 927.
Christine is the owner of Go Mum! Group Fitness and is a prolapse and diastasis survivor with a passion for pelvic floor and abdominal safe exercise.
Walking is one of the few exercises for postnatal women that all the experts agree on. It is like the holy grail of postnatal fitness. All bow for the mighty power of walking!!
Did you notice the sarcasm there? Let me clarify. I agree wholeheartedly that walking is an essential exercise for not only postnatal women but human beings generally. It has many benefits (see below) and most of us need to do more of it. But, chances are you are talking the same route at the same pace and expecting improved results. If we want to see lasting benefits we need to mix it up so that our bodies continue to adapt. It is not simply enough to go for a walk.
Check out our top 5 tips for effective walking workouts and let us know if you see a difference in your results.
Benefits of Walking
5 Tips for Effective Walking
The walking workout below will take you between 15-20mins to complete. The exercises don't have to be done in this order.
We all know that feeling of getting out of bed the day after a workout and discovering our legs are stiff and sore as we hobble off to the bathroom. The term for it is DOMS, Delayed Onset Muscle Soreness.
A little bit of soreness reminds us that we have used muscles we haven't used in a while or we are using them in a new way and indicates our muscles are strengthening and repairing. However we don't want this soreness to be so severe that we are in pain and can barely move.
When returning to exercise after a break (one week or one year) it can be a real shock to the system. Follow these tips to help ensure you avoid crippling muscle pain or injury.
The above guidelines are also relevant when returning to exercise post pregnancy.
Good luck! x
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