Babes on the Run
eNewsletter: November 2007

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In this issue

	Baby Bump – new class launch
	Class time changes
	Merry Christmas
	High Intensity Interval Training
	Weight Training During Pregnancy
	NGALA support and sponsorship
	Fast eating ideas

Natalia -
for training really hard – even on the days we don’t have class – to continually improve her weight loss and fitness

Nadia -
for training even on 0 hours sleep.  You are inspirational to all of us as you give your all even when you are running on empty yourself. 

Tess -
for getting back into training after a short break and putting her heart and soul into improving her fitness

Jocelyn -
for running to boot camp and back in the morning at Sth Perth and making lots of positive changes to her lifestyle!

If you know someone who may be interested in receiving this newsletter, you can easily forward up to five copies at once.

It’s come to my attention that a number of ladies are pregnant again.  Fantastic and congratulations. And a lot more of us are planning again for next year.  But then, what’s going to happen to all the fabulous new found fitness!??

Baby Bump – it’s our new outdoor PRE-natal fitness program.  The program runs for half an hour, twice a week at 7am in our gorgeous, outdoor locations throughout Perth and will be starting in the new year.

We take special care of our mums. This pre-natal program is designed to be modified to suit each stage of pregnancy.  Baby Bump clients also use the Babes food and exercise diary to help achieve optimal nutrition during this important stage of life (sadly, it’s upsetting for most new mums to learn that chocolate is not a complete food group).

We will be training at 7am to keep you cool on flat, stable surfaces to reduce wear and tear on joints.  All the classes are 30 minutes long so we don’t deplete the bodies’ levels of glucose.  Throughout the session, we continue to talk with you about your level of exertion and get your feedback so we keep your heart rate at a reasonable level.

The program also spends important time on pelvic floor and core strengthening as well as cardio and strength conditioning.  All the basics for a healthy pregnancy and birth.  Exercising while you are pregnant has so many benefits – both for you and your unborn child.  Apart from feeling better, the health benefits are amazing.

Continuing to exercise during your pregnancy means:

• You can help your body to regulate blood sugar levels better reducing your risk of gestational diabetes.  Hormonal changes during pregnancy can affect the way our body responds to insulin.
• We can correct posture and help relieve aches and pains along the way. And there is plenty of research to suggest that women who exercise actually have less back pain.
• Improve your pelvic floor!!  Exercise helps improve and prevent urinary incontinence and weakening of the abdominal wall muscles. No more weeing when you laugh!
• It is possible to recover faster from birth if you are fitter.  Your body is able to bounce back at a faster rate!
• Work to improve your lagging energy levels.  Pregnancy is hard work!  It’s also important to help prevent or reduce depression, improve your self esteem and reduce stress.

For the vast majority of women, exercise during pregnancy is healthy and beneficial but we do recommend that you discuss the program with your obstetrician on your first visit.  If you have any contraindications (or reasons not to exercise), your obstetrician will be able to discuss that with you.

Summers coming and already it’s getting warmer in the mornings.

Please see the website for new class timetable: www.babesontherun.com.au

We wish you a Merry Christmas

What a great year! Thanks all for your ongoing support and hard work. 

To say thanks, we’d love to have a big Christmas Picnic at Kings Park, off May Drive at the BBQ area in the Arthur Fairall Park playground from 11am – 2pm on Sunday 9th December.  We will announce the winners of our November challenge there!

Please BYO picnic and picnic accessories. We will provide drinks, merriment and party games.

RSVP to info@babesontherun.com.au and advise names and ages of children attending as we have asked Santa to drop by.

High Intensity Interval Training

Interval training is when you do intervals of hard and easier work – be it cardio or strength training.  It tricks your body into thinking it’s going to work hard so it releases calories to be used as energy.

A recent study examining the effects of high intensity interval training (HIIT) on whole body responses to exercise including metabolic, hormonal and cardiovascular.

After two weeks of HIIT, heart-rates were lower, whole body fat oxidation was increased by 36%. This means that the body was able to use fat more efficiently as fuel.

In summary, 7 sessions of HIIT over 2 week induced marked increases in whole body and skeletal muscle capacity for fatty acid oxidation during exercise in moderately active women.

What does this mean for you?  Women doing HIIT are far better able to use their fat stores as fuel – traditionally the most difficult fuel for the body to access.  And the HIIT makes us better able to use fat stores around the clock, not just during exercise.

Stacey Firth – Master Trainer. Sth Perth and Pt Walter.

Weight Training During Pregnancy

Physically fit pregnant women have less back pain, easier deliveries (generally) and better metabolic health.

Most fit women can continue training during pregnancy with some modifications.  We advise avoiding getting your temperature too high, drinking lots of water and having frequent breaks.  It’s also important to ensure that you have a snack on hand to avoid your blood glucose levels dropping.

Resistance training is a safe, valuable type of exercise for pregnant women but we do recommend that you get professional advice from an experienced exercise professional.

Laura Kos – WA State Manager & Master Trainer Lake Monger and Yokine

NGALA support and sponsorship

We are proud to announce that we now officially sponsor Ngala – the parent support organization here in Western Australia.

During a recent meeting, Ngala stressed to us the importance of breaking through the stigma of asking for help as a weakness – not a strength.  It’s really critical, that as mums, we recognize that we don’t have to be super!  Only pretty terrific and that sometimes (ok, occasionally) we really don’t have the answers to everything.

Ngala provides an invaluable service that you can call for free advice or an outlet to just vent if you are feeling stressed. They also have day stays, home visits and weekly stays that the whole family can come along to in order to get family life back on track.

One of the reasons we started Babes on the Run was to offer Perth mums somewhere to go that would provide support, information and an opportunity for mums to do something positive for themselves to boost self esteem and reduce depression.

FOR more details, see your trainer.  For advice and assistance on parenting (and grandparenting) call the Ngala helpline: 1800 111 546.

PROTEIN SHAKE
Recent studies have shown that instead of a glass of water after your workout, have a glass of skim milk!

Skim milk provides women with all the necessary calcium and protein our bodies require after training. Protein is essential for muscles repair and calcium is used during the energy process.

If you don’t have these in your system, your body takes from itself to provide what it needs. Therefore, you will have trouble building lean muscle mass and improving bone density. 

Cheers to a glass of skim milk, ladies!

Leesh Mason, Master Trainer. Shelley and Yangebup

Eggs-a-lent fast eating ideas for the whole family

The largest single influence in developing a child’s long-term eating habits’ is their parents’ attitude to food!  What children learn from their parents about food and nutrition will have an impact on the rest of their lives.

Teaching good nutritional habits to our children has never been more important than today.

One of the best fast foods around is EGGS!

They are quick, versatile and delicious.  Eggs can be introduced as egg whites around 9-12 months. Only 3% of children experience an egg allergy so if you have a family history – try to delay introducing eggs until after 12 months. Most children will outgrow this allergy by the time they are five.

• 1 Boiled egg
• 1 small can salmon or tuna
• Ricotta cheese to taste

Mash together and top sandwich or crackers

Baked eggs (for 4)

• 4 free range eggs
• 2 spring onions
• 1 cup fresh basil leaves
• 4 tbsp fetta
• 1/2 cup of semi-dried tomatoes
• ¼ cup mushrooms
• Black pepper

Preheat the oven to 180 degrees.

Grease 4 individual ramekins.

Mix together crumbled fetta, basil leaves and divide evenly between dishes.

Place a layer of mushrooms, tomatoes and spring onions into the dishes.

Bake in the oven for 15 minutes, then remove from the oven and crack an egg into each dish. Cover with foil and return to the oven for a further 5 minutes.

Worcheshire sauce optional (and delicious).

Serve with fresh, wholegrain toast.