Well Mama Weblog

Loving and caring for your postnatal body

Summer has arrived and more than ever we’re bombarded with images of perfect postpartum bodies and articles about loosing baby weight in the media.

While there’s nothing wrong with longing to feel fit and strong again, holding on to be belief that our bodies need to somehow “bounce back”, is for most of us unrealistic, not to say dangerous. Find out my top tips for loving and caring for your postnatal body.  

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by Viviane Höger

Fitness with Baby

The truth about fat

Probably the most feared macronutrient out there, fat doesn't deserve the bad rap it has received over the years. Fat is in fact an essential part of a healthy diet, it gives us energy, it helps us feel full and keep us from overeating. It's time we stop fearing fat and learn more about it, and no I’m not just going to tell you the stuff you’ve heard a million times, such as “fat from fish is good” (completely true) and “saturated fat is bad” (very far from always true). So, when you’re done reading this, you may have an entirely different perspective on fat, and I do hope you decide to give fat a chance!

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by Viviane Höger

Your Pelvic Floor Matters

Scientific evidence paints a bleak picture of the physical health of our pelvic floor – most of us begin and end our lives in diapers. YIKES!

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by Viviane Höger

A Mama’s Journey through Postantal Fitness

Every mother’s postnatal journey is unique, and this is how Kristina, a mum of two from Horgen, got her strength and core stability back!   

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by Viviane Höger

Fitness with Baby

Three very effective diastasis recti exercises to do at home!

Shortening your overstrechted abdominal muscles BEFORE resuming exercise is extremely important, and it plays a crucial role in your postpartum recovery process. In short, the muscles in your belly need to be shortened before they can be strengthened.

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by Viviane Höger

Mama & Baby fitness classes: what to expect

When can I start working out again?
What if my baby is fussy and needs to eat or a nappy change during class?
What if I was inactive during pregnancy and don’t feel very fit at all?

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by Viviane Höger

Our gut bacteria and their influence on our health

Our gut is of particular interest to scientists the world-over since it contains 99% of all microorganisms that populate our body, internally and externally. But the importance and influence of this fascinating microscopic world that inhabits us has only recently begun to be studied in more depth.

Researchers are only just beginning to understand how differences in the composition of gut bacteria may influence human health, and so far they have made some startling discoveries. They have found out for example that our gut microbiota (formerly known as gut flora), play a definite role in our body’s ability to protect us against a myriad of conditions, including metabolic syndrome diseases, type 2 diabetes, and obesity.

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by Viviane Höger

testtext

Healthy Mama – Healthy Baby – Healthier Generations

You’re probably familiar with the saying: “you are what you eat”, so it should come at no surprise to you that the baby growing in your womb, is probably what you eat too.

Now, I’m not suggesting for one minute that you should worry about the occasional treat or not so healthy eating driven by horrible morning sickness. Mums and soon-to-be mums have enough to worry and feel guilty about…

But with mounting evidence that the quality of a mother’s nutrition prior to and during pregnancy, as well as what your baby eats in the first couple of years, has a long-term effect on their health and subsequently that of their offspring, our responsibility as mothers has just gone from great to GREATER.

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by Viviane Höger

Fitness with Baby

My postnatal body: great exercises to do with your baby!

Exercise??!! Let’s face it, finding the time and energy to exercise with a baby is no small feat. In fact, sometimes finding the time to take a shower and brush your teeth already feels like an accomplishment!

But what if you could complete a simple routine targeting all main muscle groups, including the pelvic floor and deep abdominals, in just 15 minutes?

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by Viviane Höger

Diastasis recti

My postnatal body: diastasis recti

Well Mama’s very first blog post! It’s been on my mind for months now, but who would have thought that caring for a 4-year-old and 8-month-old would take up so much time??!!

It’s a rather long post, but a very important one too. I am truly passionate about women’s health and fitness, and with this first post, I will be answering every possible (hopefully!) question you may have surrounding diastasis recti. But if I’ve missed anything, please make use of the COMMENT feature!

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by Viviane Höger