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Baby, Bounce Your Shape Back with Felicia Toh
29 September – 20 October, Saturday mornings only, Chevron House
| About the Workshop |
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Rebuilding Your Core After Pregnancy
A common concern among new mothers is how to get rid of their jelly bellies and regain flatter, more toned stomachs. For most women, re-strengthening their core is an uphill battle that takes months, even years, to conquer. But with proper exercise and diet, the process is not unachievable. In fact, depending on your delivery method, there are specific exercises you can do to speed up your body's recovery.
There's no magic pill to help you lose weight - a healthy diet combined with regular exercise is the best way to shed the pounds and to keep them off. Exercise is extremely important while trying to lose weight to ensure you're losing fat instead of muscle. After giving birth is the time to play it safe.
So which exercises and workouts should you steer clear of? How do you know when you're pushing it too hard during a workout? Find out in this comprehensive 4-part workshop. |
| Description |
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1. The Importance of Breathing (Pranayama)
Once the baby is born, your body undergoes a dramatic change in a very short period of time. The skin and muscles that were so taut over the belly are now loose and jelly-like, and can lack the neuromuscular awareness to work properly. This is why it is so important to use breathing techniques that shorten the abdominal wall to its previous length. As you inhale, your chest and abdomen should expand; as you exhale, your chest and abdominal wall should flatten. This concept is important when retraining your core after birth.
2. Embrace Core Work! Sweat for Your Baby's Sake!
- Learn important and handy tips for getting started
- Increase emotional wellness
- Abs - "best exercises", pelvic floor strengthener (Kegels), push-ups, head and shoulder raises, pelvic tilts and more
- Improve mental health and energy levels
- Increase blood flow, boost your energy, and stimulate your mind
- Prompt the body to release endorphins, the "feel-good hormones" that can improve your mood and reduce stress, a common cause of fatigue
- New mums - regain a sense of control over your body and your life
- Experienced moms - exercise as an outlet from the ongoing pressures of parenthood
3. Diets For Healthy Post-Baby Weight Loss
- Weekly food plans and recipes for healthy post-baby weight loss
- What to eat, drink, and avoid while breastfeeding
- Handy meal plans print-outs for nursing mums |
| Schedule |
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Session I: Bounce Back From Within To A Fitter And Strong Core
29 September (Sat): 8:00am - 11:30am
Tips for getting started, core-strengthing exercises for Week 1, Pelvic floor
strengthener (Kegels), Push-ups, Head and shoulder raises, and Pelvic tilts to
soothe body, mind and spirit
Session II: Embrace Core Work
6 October (Sat): 8:00am - 11:30am
Say yes to going with the flow of exercises for Week 2 and beyond. To increase
difficulty, we will add repetitions, sets of repetitions and cool down afterward
with some light stretching. Lectures and talks from pre- and post-natal expert.
Session III: Breathe Into Your Inner Core
13 October (Sat): 8:00am - 11:30am
Core exercises for Week 3 and beyond. We will also have informative lectures
and talks from a leading nutrition expert.
Session IV: The Freedom Within
20 October (Sat): 8:00am - 11:30am
Strengthening exercises for Week 4 and beyond. We will also have informative
lectures and talks from diet, nutrition & fitness experts. |
| FAQ |
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For those of us who had babies over the last year, how can we get our flat tummies back?
The post-partum abdominal exercises I'm recommending take you through different levels. Traditional abdominal exercises, such as sit-ups, put too much stress on a post-partum tummy and back, and are not recommended for new mums. Instead, I recommend a series of exercises that are designed to target the area most weakened by pregnancy, below the belly button, without creating stress on the back and abdomen.
They're amazingly effective, but it's important for you to go slowly and master each level before moving on to the next one. A C-section mum can start these exercises once the incision has healed (stitches are dissolved or taken out) and you don't feel pain when contracting your tummy. If you had a vaginal birth you can get started once any incisions or tears are healed.
I have often heard that exercising while pregnant can help you recover more quickly and easily after a natural birth. Does exercise have any positive effects for recovering from a C-section?
Staying in shape during your pregnancy benefits you and your baby in so many ways! Staying fit helps you get back on your feet faster after a C-section because your body is stronger and better able to deal with the challenges of surgery and new motherhood. Exercise strengthens your body and provides the extra physical reserves needed to deal with the fatigue, physical stresses, and healing after a C-section.
That being said, you still need to allow yourself time to rest and heal after surgery. Don't re-start your exercise programme before your doctor gives you the OK. Once you do, go gently and progress only when you feel ready.
What's the best way to lose weight after giving birth?
The best way to burn calories and start dropping those pregnancy pounds is to do some form of aerobic, weight training, core work, and yoga and pilates exercises to get your heart rate up and muscles working. But wait at least six weeks - preferably a few months - before you actively try to slim down. And don't aim to lose more than a pound per week, especially if you're breastfeeding.
Starting a diet too soon after giving birth can affect your mood and energy level, as well as your milk supply. If you're patient and give your body time to do its work, you may be surprised at how much weight you lose naturally. |
| Tuition |
|---|
FULL WORKSHOP:
Baby, Bounce Your Shape Back
29 September - 20 October
Total 14.0 hrs
* All Levels
Early-bird 20% off Discount: S$288 (ends 1 September)
Regular Price: SS$360 |
| Terms & Conditions |
|---|
Photos and video may be taken from time to time on our premises by Pure employees, solely for Pure marketing purposes.
Tax:
• Please note all listed Singapore prices do not include 7% GST
Early-Bird 20% Discount:
• Early-Bird Discount ends 1 September 2012. Please see above for listed prices.
Refunds/Cancellation:
• No refund or credit for cancellation starting 1 September 2012.
• All refunds are subject to a 10% processing fee that will be deducted from your refund.
To register, please contact the Chevron House studio or see reception. |
| About Felicia Toh |
|---|
Felicia Toh, a former ballet dancer with the Sylvia McCully School of Dancing, has been a dedicated yoga practitioner since 2002. She is a certified Yoga Therapist, having completed her Diploma in Yoga Therapy at Yoga Vidya Gurukul, Nasik, Maharashtra, India. She's an internationally recognised yoga teacher with a 200-hour Yoga Alliance® teacher-training certification from Yoga Arts in Byron Bay, Australia. She has also completed a two-year Pilates teacher-training programme with the Ron Fletcher Company in the United States and has a TRX suspension-training system certificate from Fitness Anywhere in San Francisco.
Felicia has a keen and deep interest in health and nutrition, having studied for a specialist diploma in nutrition and health promotion at The Professional & Adult Continuing Education (PACE) Academy run by Singapore Polytechnic.
Felicia feels blessed to have had the opportunity to study with yoga luminaries such as David Swenson, Sharath Rangaswamy, Matthew Sweeney, John Scott, and Dominic Corigliano, and has taken master classes with Geshe Michael Roach, Ana Forrest, Andrei Ram-Om, Swami Kriyatmananda of the Satyananda Yoga Academy, T.K.V. Desikachar, David Life and Sharon Gannon of Jivamukti.
In addition, Felicia is also a qualified graphic designer and a trained spa therapist. She brings great energy and enthusiasm to her classes through her gentle approach, encouraging her students to explore self-discovery and personal power.
Felicia views the system of yoga as a lifelong, ongoing process of learning and re-learning. She believes yoga is a powerful vehicle for healing emotional and energetic blockages, enhancing deeper levels of self-acceptance and understanding of others.
Chevron House
Level 4 Chevron House
30 Raffles Place
Singapore 048622
+65 6304 2257
+65 6438 1728 |
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