Austin: Hi Carlie, thanks for being a great mother to our child and also for agreeing to this chat.
Carlie: (eye rolls) Yes, let’s just maybe get on with it, shall we?
Austin: Yes, of course. Why should women still exercise during pregnancy?
Carlie: Pregnancy is an incredible journey, but it also comes with physical changes that require adjustments to your workout routine. Staying active during pregnancy has numerous benefits, including improved mood, better sleep, and reduced aches and pains. However, it’s important to choose exercises that are safe and low-impact to protect both you and your baby.
Here’s how to pick the right pregnancy-friendly workout:
1. Consult Your Healthcare Provider
Before starting or continuing any workout, always check with your doctor or midwife. Every pregnancy is different, and what works for one person may not be suitable for another. Your healthcare provider can guide you based on your fitness level, medical history, and any pregnancy-related conditions.
2. Prioritise Low-Impact Movements
Low-impact workouts are ideal during pregnancy because they minimise stress on your joints and reduce the risk of injury. Some of the best options include:
- Walking: A fantastic way to stay active without excessive strain. Why not try my new Walking Workout Programme.
- Prenatal Yoga or Pilates: Helps with flexibility, strength, and relaxation.
- Swimming or Water Aerobics: Supports your body weight, reduces swelling, and provides a great cardio workout.
- Strength Training with Light Weights or Resistance Bands: Helps maintain muscle tone while keeping movements controlled. Just make sure you keep to exercises that are low impact, so both feet stay on the floor.
Austin: Those sound great! But how can someone tell if a workout is right for them?
Carlie: That brings us to the next important point…
3. Listen to Your Body
Your energy levels and comfort will fluctuate throughout pregnancy. Pay attention to how your body feels and make modifications as needed. If you experience dizziness, shortness of breath, pain, or discomfort, stop and rest. The goal is to move in a way that feels good and supports your well-being.
Austin: So, what about core workouts? Should they be avoided?
Carlie: Not necessarily! It’s just about being mindful…
4. Focus on Core and Pelvic Floor Health
A strong core and pelvic floor can help with posture, reduce back pain, and prepare your body for labor and postpartum recovery. Safe core exercises include:
- Pelvic Tilts
- Seated Breathing Exercises
- Modified Side Planks
Avoid traditional crunches or exercises that put excessive pressure on your abdomen.
Austin: Got it. And what about hydration?
5. Stay Hydrated and Avoid Overheating
Hydration is key during pregnancy workouts. Drink plenty of water before, during, and after exercise. Wear breathable, moisture-wicking clothing and avoid exercising in hot or humid conditions.
6. Adjust Your Routine as Pregnancy Progresses
As your pregnancy progresses, you may need to modify movements to accommodate your growing belly and changing center of gravity. Avoid exercises that require lying flat on your back after the first trimester and opt for seated or side-lying positions instead.
7. Find a Supportive Community
Joining prenatal classes or following an expert-led programme designed for pregnancy can provide motivation, accountability, and reassurance that you’re doing the right exercises for your body.
- Check out Sam Webster’s Prenatal Pilates.
8. Enjoy the Process
Pregnancy workouts aren’t about pushing yourself to new limits—they’re about maintaining strength, mobility, and overall well-being. Choose activities that make you feel good and help you stay connected to your body throughout this special time.
Austin: That’s some great advice! Any final thoughts?
Carlie: Just remember—every pregnancy is different, so do what works best for you. If you fancy a cheese and salad cream sandwich, just go for it!
Still looking for more helpful information regarding pregnancy then why not have a look at this article? We sat down with Midwife, Claire Wilson to answer some of your common questions and concerns. Advice From A Midwife
You should have seen my Father In law, making his way into the kitchen like the cock of the walk to start cooking, with no oven heating-up time, might I add! Then presenting the most gloriously cooked salmon, crispy potatoes, and glazed asparagus. From the first bite, I knew I had to have my own. Not just to level the playing field in the competition of best cook with the old man (after Christmas Day dinner, I’d say I was edging it). But I knew it would revolutionize the way I cooked food.What I quickly learned was that the air fryer wasn’t just for crispy potatoes and quick dinners—it was great for breakfast too.
So whether you’re looking for a high-protein start, a sweet treat, or something quick and easy – i’ve got you covered.
Here are my 10 delicious air fryer breakfast ideas to start your day!
1. Air Fryer Egg Bites
A protein-packed, Starbucks-inspired breakfast that’s easy to customize! Whisk eggs with your favorite fillings like spinach, cheese, or bacon, pour them into silicone muffin cups, and air fry at 160°C (320°F) for 10 minutes.
2. Crispy Air Fried Bacon
No more messy stovetops! Lay bacon strips in the air fryer basket and cook at 180°C (360°F) for 8-10 minutes for perfectly crispy bacon every time.
3. Avocado Toast with Egg
Toast bread in the air fryer at 180°C (360°F) for 2-3 minutes, then top with mashed avocado and a freshly air-fried egg (cooked for 5 minutes at 160°C/320°F).
4. Air Fryer Granola
A crunchy, homemade granola that’s perfect for yogurt bowls or snacking. Toss oats, nuts, honey, and cinnamon together, then air fry at 150°C (300°F) for 8 minutes, shaking halfway through.
5. Breakfast Burrito
Fill a tortilla with scrambled eggs, cheese, and cooked sausage, roll it up, and air fry at 180°C (360°F) for 5 minutes for a warm, crispy breakfast wrap.
6. French Toast Sticks
Cut bread into strips, dip in an egg, milk, and cinnamon mixture, then air fry at 180°C (360°F) for 5-6 minutes, flipping halfway through. Serve with maple syrup!
7. Sweet Potato Hash
Dice sweet potatoes, toss with olive oil, salt, and paprika, and air fry at 200°C (400°F) for 12-15 minutes, shaking occasionally. Add cooked chorizo or eggs for a hearty meal.
8. Banana Muffins
Make a simple banana muffin batter and pour it into silicone muffin cups. Air fry at 160°C (320°F) for 10-12 minutes for fluffy, warm muffins.
9. Air Fryer Omelette
Pour whisked eggs into a lightly greased air fryer pan, add veggies and cheese, then cook at 160°C (320°F) for 8 minutes. A no-fuss way to enjoy a morning omelette!
10. Cinnamon Rolls
Use store-bought or homemade cinnamon rolls, place them in the air fryer at 180°C (360°F) for 8 minutes, and top with icing for a quick, delicious treat.
Final Thoughts
The air fryer makes breakfast quicker, healthier, and easier than ever! Try these ideas and experiment with your own favorites… oh, and wait until you see your in-laws’ faces when you serve them up these treats—truly magical! Game on, Andy, Game on.
Want to track your nutrition? Download the InstructorLive app powered by My PT Hub where you can link to Apple watch, Fitbit, Google Fit, Apple Health and MyFitnesspal.
Click here for more great recipe ideas!
Join Instructor Kage at the Barre!
This 8 class programme is ballet based and suitable for all. Working your way through these classes you will tone, sculpt and target all muscles.
Barre is a great low impact workout, whilst still being high intensity, so you can be sure you will get results!
Don’t worry if Barre is completely new to you, Kage will talk you through each exercise and provide modifications if needed.
Welcome to the Wall Pilates Program, a transformative 6-class series designed to strengthen, lengthen, and tone your body using the support and resistance of a wall. Whether you’re new to Pilates or looking to take your practice to the next level, this program offers something for everyone.
Led by expert instructor Jade Gooding, each session is thoughtfully crafted to focus on key areas of your body, helping you improve posture, core strength, flexibility, and overall wellbeing. With Jade’s expert guidance and a simple wall as your tool, you’ll discover how this innovative approach can bring new depth to your Pilates practice.
Introducing “Pilates For the Pelvic Floor” – a transformative fitness program designed to target and fortify the often neglected but crucial area of your pelvic floor. This specialised Pilates regimen focuses on enhancing your core strength while placing particular emphasis on pelvic floor muscles, leading to a plethora of incredible benefits for both men and women.
This 8 class programme is ballet based and suitable for all. Working your way through these classes you will tone, sculpt and target all muscles.
Barre is a great low impact workout, whilst still being high intensity, so you can be sure you will get results!
Don’t worry if Barre is completely new to you, Kage will talk you through each exercise and provide modifications if needed.
The benefits you will see include:
- Improved strength
- Improved balance and body control
- Increased muscle tone
This high-energy workout is part of our 8-week Aerobic Burn programme, designed to get you moving, sweating, and burning calories—all while having fun! Suitable for all fitness levels, this class will help you build endurance, improve fitness, and feel amazing.
Yoga has been practised for centuries as a holistic approach to promoting physical, mental, and emotional well-being as it offers a powerful set of tools to help manage anxiety and stress, without you even realising!
This programme is ideal for all levels of fitness as you can choose the pace that suits you.
The benefits you will see include:
- Improved fitness
- Improved core strength
- Reduction in anxiety and stress
- Improved confidence!
- Improved flexibility
Take control of your stress and get moving with Jade Gooding today!
Join Carlie Milner for our “Weights for Women” 8-class programme, designed to empower participants of all levels. This comprehensive course includes 4 full-body workouts, along with 2 sessions each dedicated to upper and lower body training. Whether you’re a beginner or looking to enhance your routine, these classes will help you build strength and confidence. All you need are light dumbbells or any suitable resistance item to begin your journey to a stronger you. Sign up now and transform your fitness with Carlie!