Fit for Birth and Beyond

Suzy Clarkson originally qualified as a physiotherapist in 1988. She then went on to an extensive and successful career in broadcasting, completing a postgraduate diploma in broadcast journalism (England 2002) before becoming a television news presenter for six years. Her book on general health and wellbeing, 'Healthy Body Healthy Mind', was published in 1997. She has also created and produced four aerobic videos: 'Fit Kit', 'Fit Kit 2', 'Fitness Plus' and 'Move It'.

Acknowledgements Foreword by Dereck Souter Foreword by Dr Richard Fisher Introduction Mature mums You are pregnant, congratulations! The best way to use this book Chapter 1: Getting Started Safety first Level of exercise Contraindications and risks Change, change, change Working out your fitness level Intensity of exercise Adapting intensity levels over time Playing sport when pregnant Fitting exercise into a busy life Chapter 2: Nourish Your Body During Pregnancy The importance of nutrition Weight gain Body mass index Attitude to food Must-haves during pregnancy Things to avoid or minimise Hydration Essentials Pregnancy niggles Key points Chapter 3: The Fabulous, But So Often Forgotten, Pelvic Floor Muscles Pelvic floor muscles Stress incontinence Pelvic floor exercises Ongoing continence problems Key points Chapter 4: Your Crucial Core Core muscles Rationale for strengthening core muscles Core and posture Abdominals - a vital part of core support Core stability exercises Using a Swiss ball for exercising core muscles Core exercises on the ball Key points Chapter 5: The First Trimester (0-13 Weeks) Changes afoot Exercise and side-effects Amount of exercise Tips for sticking to an exercise programme What to wear to exercise The essential elements Cardiovascular exercise Strength training Flexibility Two home workouts Key considerations for the first trimester Key points Chapter 6: The Second Trimester (14-27 Weeks) Changes aplenty General modifications to exercising Exercise and side-effects Care and posture Cardiovascular exercise Strength training Flexibility Two home workouts Key considerations for the second trimester Key points Chapter 7: The Third Trimester (28-40+ Weeks) The end is in sight Changes continue Exercise and side-effects Good breast and pelvis support Care and posture Cardiovascular exercise Strength training Flexibility Relaxation Two home workouts Key considerations for the third trimester Key points Chapter 8: Bring Back My Body Phase 1: 0-2 weeks (immediately post-birth) Phase 2: 2-6 weeks (until your postnatal check) Phase 3: 6-12 weeks (onwards and upwards) Phase 4: 12+ weeks (resuming regular exercise) Nutrition and weight loss Breastfeeding Chapter 9: My Journey Through IVF, miscarriage and postnatal depression Appendix A: The Bare Essentials Routine References Index