28 by Sam Wood, the fitness and nutrition program that has been taking the lifestyles of Australians (and perhaps the world) by storm. From home people have been able to turn their lifestyles around, living happier and healthier lives. Every month thousands of people join Sam Wood for 28 days of real food, exercises and mindfulness. You only have to head over to 28 by Sam Wood website or social media to see some amazing results.
With over 17 years as a personal trainer it has been a lifelong dream for Sam to bring 28 by Sam Wood to life. You may be most familiar with Sam Wood and his beautiful fiancé Snez from The Bachelor. Since then they have become parents (once again) to the gorgeous one year old Willow. The kindest people, doting parents and if not more gorgeous than on our television screens! Recently along with a few other fellow Melbourne Mum’s we were invited to a delicious brunch with Sam Wood, Snez and of course Willow was there too.
The event took place at The Stables of Como. The most beautiful setup of pink and peachy tones. We feasted on Green Cheese Fritters, Spanich Baked Beans and Chai Nana Smoothie to name a few. My personal favourite was the Chickpea Breakfast Bowl and Kiwi, lime and coconut bircher.
Along with delicious brunch we got to experience one of his 28 by Sam Wood workouts. What a sweat session it was! This was before we ate, we definately worked up an appetite!
If you have not taken a look at 28 by Sam Wood program I recommend doing so. (I am literally a few days into starting but I will share more details on all that soon!) No more trying to squeeze in a gym session as these workouts are all done in the comfort of your own home. Suitable for any level of fitness, pregnancy and postpartum. All you need is a few pieces of equipment and 28mins of your day. As a mum of two young girls I know how easy it is to say I don’t have time to workout today! But no more excuses mama’s. It is that easy, grab your matt, 28 app and head outside. Workout whilst the kids play!
Just how did Snez get back into such amazing shape after having Willow? Well below I have the five practices Snez followed from Sam Wood himself.
5 Practices Snez followed after having Willow
1.Work on your pelvic floor
It’s safe to start exercising your pelvic floor muscles 24 hours post delivery, as long as it’s pain free. Often it’s hard to feel much of a squeeze in the first few days, but this is where all your hard work before and during pregnancy pays off. Your brain knows how to activate the muscles, it’s often a case of waiting a few days for the muscles to catch up. Start with short holds, and gradually increase your holding time as the muscles get stronger to keep challenging them.
Your strength will build up slowly and gradually. If you have any doubts about your recovery, book a check up with your physio or obstetrician.
2.Low impact exercise for 12 weeks post delivery
After your 6 week check up, if your doctor confirms that it is okay to start exercising, get moving but stick to low impact exercise until 12 weeks post delivery to allow the PF muscles to gradually strengthen. It may feel like you have to wait ages before heading out for a run, but your PF muscles will thank you! Don’t start doing higher impact activity without permission from your doctor.
If you feel comfortable walking post delivery then I definitely encourage all new mums to get out and get some fresh air when you can. Pushing the pram is pretty good resistance and fresh air will prevent you from feeling cooped up inside. This is something Snez started doing by the end of the first week.
4.Don’t feel pressured to start if you are not ready
When we found out Snez was pregnant with little Willow, she was feeling really fit and strong but given Eve is now 13, she definitely expected that her post-natal experience would be very different the second time around and it was probably going be a bit harder to regain her fitness. This kept her more motivated than ever to do what she could, when she could during pregnancy and she stayed pretty active up until Willow arrived.
We both knew that everyone’s pregnancy is different and the most important thing above everything was for her to listen to her body, not feel pressured by anyone and go at her own pace. We’re incredibly grateful and lucky that Snez had a relatively short and uncomplicated pregnancy however it was fascinating to witness so many changes, both physical and mental, along the way. Even as a trainer who has worked with hundreds of women through their pregnancy, witnessing these firsthand with someone that you love so much definitely provided me with a deeper understanding and a new perspective.
So the takeaway is don’t feel pressured. Start exercising again when you feel ready and make sure you see your doctor before returning to exercise.
Being a mum is a full time job. It’s hard, stressful and it keeps you busy but you should still do your best to look after your nutrition, especially if you are breastfeeding and need the extra energy. This is something we worked closely with our nutritionists on when creating our pregnancy and postnatal program. Ensuring expecting and new mums get all the nutrients they need to look after mum and bub was a huge priority for us. It can be easy to reach for the sugary snacks or caffeinated beverages when sleep deprived, but try to eat a diet rich in wholefoods with lots of vegetables, a serve of protein and some healthy carbs. It will give you longer lasting energy so you can feel your best despite the unpredictable nature that is motherhood.
*Sam Wood is an Australian personal trainer, fitness expert, author, founder of 28 By Sam Wood, gym owner, and TV personality. Wood founded 28 by Sam Wood in February 2016, an online and interactive training and nutrition program. Since its launch, over 120,000 people have joined the program, losing a combined weight of over 2 million kilos for the Australian public and members of the program worldwide.
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