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Weekly Tip
 If you like being in the water and want a variety in your swimming, consider trying some pool exercises. Water exercises can also be safer and more comfortable for pregnant women and for people who are overweight or suffer from arthritis, back pain or muscle or joint problems. Since your weight is partially supported and your movements slowed down, you are much less likely to injure yourself. Try these 5 exercises here as a starter:
- Toning Arms: Stand with the feet apart, arms extended straight in front of you holding a ball. Then push the ball under the water, and swing it into a figure-of-eight pattern through the water. Feel the varying resistance on the arms and upper body. Move in as smooth a rhythm as you can making sure not to strain your shoulders or back. Try maintaining a sturdy balance as you repeat 3 sets of 10 reps.
- Jumping Jacks: This exercise will be greatly affected by your fitness level, so if you are a beginner do not get disappointed by the result. With practice however you will be able to perform this exercise. Start with your feet flat on the bottom of the pool and your arms relaxed by your sides. Bend your knees and spring up off the bottom of the pool as high as you can. As you jump, kick your legs out to the sides pointing your toes down and swinging your arms out to the side and up above your head so that your limbs form a star shape. Land with knees bent and feet apart. Once again jump up as high as you can and bring your feet back and together with arms by your sides. Repeat 3 sets of 10 reps.
 Standing Kickbacks: Stand an arms-length way from the pool wall. Keep your shoulders relaxed, your feet together and arms hanging by your sides. Rest both of your hands against the pool side at shoulder height while keeping your arms straight. Bend your knees a little, tucking in your bottom as you do so. Using your buttock and thigh muscles, raise your left leg and swing it gently back behind you. Keep the supporting leg bent a little and don't raise your leg too high. Repeat 3 sets of 10 reps with each leg.
- Waist Trimmer: With your back against the poolside, arm along the edge for support; draw the knees to your chest. Extend your legs straight ahead. Now, swing legs to your left and then to your right and back to the center. Then bring your legs to front and withdraw to chest. During the entire motion keep your back pressed against the wall. Repeat 3 sets of 10 reps.
Floating On Water: Relaxation is an essential part of completing an exercise routine. Let your body lose and let it float on water. You will be amazed, besides proving as an essential sport, swimming also lets you relax.
At the end of the day, whatever workout you choose, incorporate some weight training a few times a week and add stretching to the cooling down portion of your workout. If you are suffering from some sort of health ailment, then it is advisable for you to consult a doctor first and then decide on your exercise program that will best suit your needs. Whatever you choose to do, don’t forget your SPF 15.
The team at Get Fit At Home
Previous Weekly Tips
 Today, we took a call from a young woman who thought she was perhaps pregnant and wanted to speak with a qualified pre and post natal personal trainer, of which we have several who work here at get-fit-at-home.co.uk full time. I spoke with Suzanne, based in South London and Suzanne put together a written response which I think would share with you all.
“Pre and Post-Natal women need to adjust their exercise programs to make sure they are looking after not only their own health, but that of their baby too. Whilst the baby is growing and developing, exercise and workout programs need to be tailored to make sure both mum and baby have the safest workout, and this continues after the baby is born.” – Suzanne, www.get-fit-at-home.co.uk pre and post natal fitness professional.
There are many physiological and anatomical changes that take place both pre and post pregnancy and Suzanne has been specially trained to create workouts which are not only effective, but safe too.
Some of the main exercise concerns both during and after pregnancy are :
- the effects of some of the hormones of pregnancy which can decrease joint stability;
- the effect of impact exercises and occurrences on the pelvic floor muscles;
- the stretching of abdominal muscles, and the time taken for them to heal after birth;
- weight gain;
- postural difficulties and back pain.
With an effective program, many of the concerns can be addressed to ensure mothers have a safe and healthy pregnancy and a quick return to full fitness after birth. Do call us if you have any questions or would like a qualified pre natal or post natal instructor to work with you one-to-one.
 As a stressed mother or father or office worker, you are not always able to eat and drink healthily. All-nighters up with the children or working in offices with artificial lighting can really take the wind out of your sails. However, there are easy ways of making your life healthier (and therefore, happier we hope) if you take a few simple steps and the Get-Fit-At-Home team is here to help.
This week’s first step is to drink more water
Most of us leave ourselves dehydrated. We don’t have a bottle of water at hand at our desks or in the car, or in the back of the pram. It’s a simple fact of life that hours of work leave the body and mind weaker than usual. Water makes up 80 per cent of your brain, so no wonder it hurts that much more when you work or care for toddlers AND don’t drink enough water.
Don’t believe that tea is a replacement for water. It’s not. Both coffee and tea are diuretics and therefore take water from the body’s systems. Sodas, due to their high levels of sugar, mean that they take water away from the body in order to digest the sugars. And we all know about alcohol… any hangover is partially caused by dehydration – lack of water.
Even after a workout, water can be the best to drink. Your body absorbs water faster if you are drinking just pure water after a workout. So, you can never go wrong in rehydrating your body post workout with just plain water.
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At Get Fit At Home we deal with all sorts of questions from clients regarding food and supplements. Below is some examples of such questions starting with the confusing question of eggs and egg whites.
”I have heard about egg white products but am a little confused how to use them. I was wondering if you could please tell me the best way for me to cook and eat my egg whites? Also with whole eggs, from a health perspective is it better to boil or poach them? I am quite busy and time is an issue.” – Anna, in Manchester.
Our in-house nutritionist, Drew Price, responds.
 Hello Anna,
there are many egg products on the market with differing uses and of differing quality.
If you are looking for whole egg products I usually advise clients to go with organic produce here due to the increased quality of the products. The same rules apply here as for all foods, just buy the best product that you can source and afford. As far as preparation goes then poaching and boiling are from a health point of view very similar - the difference comes from the point of view of do-ability. If you find one much more convenient and/or tasty then you would go with that. Getting good food in front of you in a convenient, tasty manner is of primary importance - it doesn't matter how good something is for you if you don't get round to cooking it or don't eat it due to taste then it is of no help!
If you look on the internet there are many pasteurised liquid egg white products on the market now. As you know egg whites are mostly protein whereas the yolk is both protein and fat. These egg white products are usually bulk quantities (800ml or more) but are ready to eat as they are pasteurised with no issues of salmonella, protein utilization etc. They are very convenient and flexible and actually good value for money (though economies of scale apply here), they can be:
Added to other egg dishes to increase the protein content
Cooked on their own
Drunk raw in smoothies, protein shakes etc
Frozen in ice cube holders for easy use later etc.
Some bulk suppliers include;
http://www.myprotein.co.uk/mp-max/liquid-egg-whites/liquid-egg-whites/
http://www.eggnation.co.uk/shop.php
DREW PRICE BSc MASc
A.C.S.M. Certified
Clinical & Sports Nutritionist
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