The AMAZING Benefits of Pregnancy Massage!

Hi Ladies,

Today, I wanted to write about the AMAZING benefits of Pregnancy Massage. As many of you know, when going through your pregnancy journey, there are many changes to your body to accommodate your growing baby inside your belly & along with this, there may be some areas of tightness, pain, discomfort, sickness & anxiety . I want to stress to you that it is extremely important to not only look after your baby in your belly, but also You (the mother).

Many people seem to think that receiving a Pregnancy Massage would just be a "Treat". But I amon a missionto educate you that Pregnancy Massage is not a Treat, it is  "Treatment" & will help you along the way with all of your tightness, pain, discomfort , sickness & anxiety.

Pregnancy Massage Therapy can address the various physical changes of pregnancy: oedema, foot, leg or hand discomforts. Pain in the lower back, pelvis & hips. Swedish massage may facilitate gestation by supporting cardiac function, placental and mammary development, and increasing cellular respiration. It can reduce oedema and high blood pressure as well as contribute to sympathetic nervous system sedation.

There has been research on the benefits of touch is providing a contemporary for its reintroduction into maternity care.

Women who are nauseous and or vomiting through out their Pregnancy, experienced a decrease in these discomforts when they applied finger pressure to a specific acupressure point on their forearm several times a day.

Pregnant women massaged twice weekly for five weeks experienced less anxiety, leg & back pain. when compared with control groups who practiced relaxation only, the women who had had massage reported better sleep and improved moods, and their labour had fewer complications, including fewer premature births. (TField)

Studies show that women receive nurturing touch during later pregnancy, they touch their babies more frequently and lovingly.

During labour the presence of a doula, a woman providing physical and emotional support, including extensive touching and massage, reduces the length of labour and number of complications, interventions, medications and caesarean sections (Etal: C.Osborne-sheets 2001,  TField & PMA)

There is a profound physiological; functional, emotional relational & lifestyle changes occur during gestation & labour, often creating high stress levels. too much stress can negatively affect mum & infant health, resulting in reduced uterine blood supply and higher incidence of miscarriage, prematurity & other complications. Pregnancy Massage can help woman approach their due date with less anxiety as well as physical discomfort. Even apart from easing specific aches, massage can act as an overall tonic & increase the Expectant mothers body awareness.

With various forms of massage therapy, including Swedish, deep tissue, neuromuscular, remedial, stretching, movement, traditional Chinese medicine & shiatsu may be applied through out Pregnancy, as well as labour & the Post Natal period, it is safe to say that Pregnancy Massage is extremely affective & safe. Whilst helping you treat the pain & discomfort you are experiencing.

If you have any questions at all, please do not hesitate to to contact me and ask, as I am more than happy to help you throughout your entire Pregnancy journey, Post Natal, Recovery & Beyond!!

 

~ Jess. Xx

Pregnancy Massage

The below is a post I have pinned to the Nurturing Massage & Fitness FB account.

Pregnancy Massage is so Beneficial for both Mum & Baby. It can help you to relieve your Lower Back Pain, Pelvic Pain, Sciatic Pain & it releases hormones tohelp you relax.

PREGNANCY MASSAGE BENEFITS

♡ Decrease Your Lower Back Pain
♡ Decrease Sciatic Nerve Pain
♡ Decrease Your Pelvic Pain
♡ Improve Your sleep
♡ Reduce Swelling & Oedema
♡ Stabilise Hormonal Changes
♡ Mother ~ Baby Connection
♡ Increase Your Relaxation to Reduce Anxiety

I am a Fully Qualified & Experienced Practitioner of Pregnancy Massage & also a Mum.

Feel at ease when booking with a Expert! 💜

Booking online is SUPER EASY ~https://nurturingmassagefitness.com/bookonline/
OR send me a message.
https://www.facebook.com/nurturingmassagefitness/

 

 

 

Pregnancy Massage helps ~ Symphysis Pubis Separation & Pelvic Girdle Pain

Hi Ladies,

I thought I would have a talk about the horrible Symphysis Pubis Separation or better know as PELVIC GIRDLE PAIN!!!! (Pregnancy Massage is something that can help you with this~ but we will get to that later)

Going through your Pregnancy Journey, there can be a lot of things changing to your body, as you grow your baby in your belly. One very common thing to experience is Pelvic Girdle pain, which is a separation or dysfunction of the Symphysis Pubis. The Pelvic Bones are generally well supported & kept stable with the supporting ligaments surrounding them. However, during Pregnancy, hormones are released and with the uptake of relaxin, there are changes to your ligaments. The increased laxity of the joint is designed to relax the Pelvic Bones & help facilitate a easier birth. but, with the laxity of the Pelvic joint, this can cause it to be unstable, with pain & discomfort on movement.

The specific area affected in SPD is the narrowest point of the bones in the pelvic girdle which lies directly in front of the bladder. The symphysis pubis is the region at the front of your pelvis which is normally covered by pubic hair.

Another contributing factor is the changes in weight distribution which create stress on the pelvis, the spine and all the structures which support them.

Symptoms are:~

  • Groin pain, sometimes a sharp & overwhelming pain in the region at the front of the pubic area.
  • Shooting/ Stabbing pain in your back & even sciatic pain.
  • Knee pain which may extend down to the ankles and the feet. This is generally a result of alignment problems further up in the pelvis.
  • Often the pain is worse at night when lying on the back. Turning over in bed and lifting the legs to get out of bed can exacerbate the pain.
  • A grating, clicking or grinding noise may be heard or even felt in the region of the pubic bone.
  • Abdominal pain may also be present, as the muscles try to stabilise the joint, however the abdominal muscles are already under considerable load with the growing uterus.

Recommendations to help relive the pain:~

  • Pregnancy Massage ~ I personally provide a very gentle yet effective treatment that focuses a lot on this area to help relieve this pain
  • (book online here ->). https://nurturingmassagefitness.com/book-online/
  • Take smaller steps when walking.
  • Do not push through pain.
  • Roll under rather than over when rolling in bed.
  • Sleep on your side.
  • Pillows!!!! Have a pillow in between your legs when sleeping on your side ( this will help stabilise the pelvic joint)
  • Do not cross legs when sitting.
  • Sit Tall with back support (have a pillow to help support your lower back ~ even keep one in the car)
  • Place a Ice Pack on the painful area for 5-10 minutes every few hours.
  • Wear a compression garment or support belt.
  • Pelvic Floor exercises that help to strengthen (I have one listed I use for my clients below)

Remember to talk to your Obstetrician / Midwife / Doctor about your pain & even go to a Womens Health Physiotherapist. I highly recommend Andrea Baker from Restore Pelvic Physiotherapy https://www.restorepelvicphysiotherapy.com/ if nothing else is helping you.

If you have any questions at all, please send me a message & I will be more than happy to help.

Jess. Xx

 

 

Healthy / Family friendly Shephard’s Pie.

Hi everyone,

Earlier through the week I posted about my Healthy / Family friendly Shephard's Pie, so here is the recipe below. I made it also for my 1 yr old little girl. She normally eats everything & anything, however, lately she has become fussier with her vege's. So I am trying many different ways to get her to eat as many vege's as possible. She really loves mashed potato and I have been adding Zucchini into it, to up her green vege intake, so this was definitely a winner for her.

INGREDIENTS

  • 700g of lean beef mince
  • 2 Tablespoons coconut oil
  • 1 large carrot chopped
  • 2 handfuls baby spinach
  • 3 tablespoons coconut flour
  • 1.75 cups of water
  • 1 dried bay leaf
  • Pinch of vegetable stock
  • 1 teaspoon garlic
  • 2 tablespoons of tomato paste
  • 2 teaspoon of rosemary
  • 2 teaspoons thyme
  • Pinch salt & pepper
  • 4 Large potatos & 2 zucchini mashed

METHOD

  • Preheat oven to 200 degrees C
  • Heat oil in large saucepan
  • Add onion, carrot & garlic, stirring until soft
  • Add beef mince & cook until brown
  • Add flour & stir , then add water
  • Add bay leaf, rosemary, thyme, vegetable stock, tomato pasta, salt & pepper & bring to boil, then lower heat for 20 minutes or until sauce thickens
  • Add baby spinach at the end until it is wilted
  • Place mince mixture into a oven proof dish
  • Place mashed potato & zucchini mixture on top & use fork to spread
  • Bake for about 30 minutes or until mash is golden brown

I hope you enjoy this guys, & if you make it dont forget to tag #nurturingmassagefitness online.

 

Winter Vege Casserole

Hi Everyone,

I thought I would share this delicious Recipe i just created & it is super easy!

As Busy Mums, we always find it hard to make sure we have Delicious & Nutritious meals for our family, as they are super important for not only us as adults, but also our children! To make sure they are Healthy, Active & Growing.

Anyway, my shopping day is tomorrow & I had a whole heap of Veges that I needed to do something with. So, I simply just placed them all in my slow cooker & they will be ready for dinner tonight. I normally cook some Chicken or Steak as our protein side of dinner & then there will be sooooo Many Veges to go with it now.

Winter Vege Casserole Recipe

1 x Eggplant

3 x Small Zucchinis

2 x Carrots

1 x Kale Bunch

1 x Lentils Can

1 x Chickpea can

1 x Red Kidney Bean Can

1 x Pumpkin Soup Can

1/2 x Cabbage

1 X Cup of Mixed Frozen Veges

Just throw them all in the slow cooker on High for only 2 hours or Low for 4 hours. You could also get away with not having any Meat in there, as you have a decent amount of protein in there already! I haven't added any herbs or spices as I love the taste of all the veges. It is only lunch time, but I am going to sneak some in for lunch, as it is already cooked.

Have a great week everyone, and let me know how you go with this Recipe!

 

Returning to Exercise after birth!

Hi Beautiful Mummies!

I thought I would write about my experience of birth, which includes my returning to exercise.

So, the birth of my daughter, went absolutely nothing to plan, which resulted in an emergency C-Section. (I will save the details for another time) But, after a couple of days in hospital being barely able to move, I knew the recovery was going to take a while. The day of being released I was very excited and I couldn't wait to get my baby home & enjoy this time with my husband & daughter. I was also looking forward to being given a rehabilitation plan from the doctors on how to recover from a c-section. Well, that certainly didn't happen & the only information that I got (from a midwife) was, dont lift anything, dont drive & dont put the washing on the line for 6 weeks. I honestly couldn't believe that this was the only information that I was being given. Then fast forward to my "6 week check up", I was told by my GP, that everything was fine & to start doing crunches to strengthen my abdominals up. What the??
As a qualified personal Trainer, I couldn't believe what I was hearing. (Btw- it was definitely this moment that I knew I had to go and further my studies to help all us Mummies out there with the recovery process of Pregnancy!)

Anyway, going back to my departure day & barely being able to walk out of the hospital with hardly any information given, I knew this was going to take a while to recover! I was lucky that I had my Mumma with me for a few weeks to help with all the daily things that needed to be done. Like the washing, cleaning & cooking! Yes, my Mumma even made our dinners for my brand new family, every night! Then my husband had time off over the xmas holidays, so I was fully covered for quite some time to be able to just simply rest.
And yes, thats what I did.... I rested as much as I could to let my body heal properly. As there was 1 thing my husband said to me "Dont rush your recovery.... Take your time.... And only do things when your body tells you, you can. The last thing you want is to hurt yourself and have to start all over again at square 1". So along the way, this kept coming back into my head, especially when it was just week 2 and I thought I could drive. But I knew I couldn't, as my body took quite a while to heal.
Some days, I would just be walking to the other end of the house and my Pelvis felt like it was tearing apart. It wasn't until I was 10 weeks post partum, that I knew I could start walking again, slowly but surely, I was walking.

For the next 2 months, I was only walking ( plus working on my breathing, Kegels & pelvic floor!)
as I wanted to slowly build my fitness up & take my time. I started with only being able to walk a few hundred metres to walking 10kms easily with out any pain or niggling feeling around my pelvic area. So once I had achieved that, I knew I was ready to slowly introduce weights again. (it was fun though, walking nearly every day with my brand new baby in her pram ) It was 5 months post partum, that I slowly introduced this. But i started with just body movements. Squats, Lunges, pushups... but with no weight. Again , I had to wait a while until I could add the load (weights) as these movements started the pressure & pain in my Pelvic area. So once I knew I was ready I started loading my functional movements or as my Trainers call it "The Mummy Movements".

I am now 12 months post partum & I can honestly say, that I am so grateful for my husband planting that seed in my head,to not rush, as you dont want to have to start all over again! I listened to my body & took my time to start training again & I have had no issues. If I rushed it & started too early (like I probably would have ) I bet I wouldn't even be able to lift my little girl up. And after having my baby, it was no longer about being lean & looking my best. It is now all about my baby girl & just simply becoming strong & being able to keep up with her. I want to be able to do everything with her & being strong, healthy & fit is a big part of it.

Thank you for reading & making it this far. Keep an eye out on my page, as I will continue to share parts of my training with you. And please don't hesitate to contact me if you have any questions about returning to exercise!

Jess ~ Nurturing Massage & Fitness.

Welcome to Nurturing Massage & Fitness


Welcome!

Welcome to Nurturing Massage & Fitness!

This is my brand new business that I have been working on for the past year & as you have probably already read, I absolutely love Nurturing Mummies & everything to do with Women's Health, Massage, Fitness & Nutrition.

So I thought I would start my first blog with talking about my daily nutrition & advice.

Being a first time Mummy, it has definitely been a whole new level of learning. My day seems to go so fast & in the blink of an eye, it is bed time already. Whilst wondering what exactly have I done or accomplished today?

Don't get me wrong, just looking after your brand new baby is more than enough to accomplish during the day but sometimes i need to do the washing, make the beds, clean the toilets, clean the bathrooms etc etc.

So as the day progresses, i remember that I also need to eat & nourish my body my healthy food to not only eat, but give myself energy & my biggest tip to anyone is..... Have food prepared.... Especially your breakfast!! But some mornings i just don't have the time to actually make my breakfast & sit down to eat it. ( as the baby is probably crying & needing her nappy changed)

So I have been preparing smoothies and keeping them already cut up & placed in sandwich bags in the freezer & I would love to share my morning smoothie recipe with you.

Recipe:

  • 1 x Banana
  • 1/2 A Handful of Frozen Berries
  • 10cm of Cucumber
  • 4 x Walnuts
  • 1 tsp of Chia Seeds
  • 1 Handful of Baby Spinach
  • 4 Ice Cubes
  • Water (amount of your liking)

Having this already prepared & just chucking it in my ninja bullet for about 1 minute, makes my mornings run a lot smoother.

Have a try & let me know how you go.

Jess ~ Nurturing Massage & Fitness.

 

 

Morning Smoothie!