Are you quad dominant or hip dominant? It may seem like a boring and unimportant question. And to a generally active person who goes to the gym everyday and performs the exercises that they have been told are the best way to build their strength/mass what ever the case may be, they may not really understand what difference it makes anyway. You may think, well im working all my leg muscle groups during a squat, my glutes, quads, hamstrings etc- so you cant tell me im neglecting anything. I squat bro. Okay but what is your body doing to get you into that position and out of it? and is it doing it in the right way? Quad Dominance is the term used for when your quadricep muscles are doing more of the driving force during a movement than your hips are. Your hips should be the drivers and the Gluteus muscles being the largest; should definitely be the strongest- if this is ignored and you continue to predominantly overdevelop only your quads, then you could be putting yourself at risk of a whole herd of functional and structural problems as the imbalance continues to pull your spine and pelvis out of alignment. Women especially tend to be at an even greater risk of quad dominance because of our wider Q-angle (Hips)- and so we are more prone to go into valgus (knees caving in) during movements, which ultimately put us at a higher risk of ACL injuries.
      In my experience I have found that I see quad dominance in the more active individuals than those who don't really train, this could be due to the repetitive improper training and movements that ultimately lead to the overdevelopment of the quads, and unfortunately also due to generic personal trainers who deliver poorly designed programmes to their clients- I see it everyday in my field, perhaps a mom who has gained a bit of weight after her pregnancy and has taken on the help of a PT-  It usually goes something like this... okay so you did some squats and some jumping jacks, great- oh now its time for those burpees till you throw up- oh look now your doing 100 reps on the leg extension.. oh wait.. what? youre done? What about her butt???? and her hamstrings??? Youre just going to leave them like that?? Oh my God why is he spending 10 mins stretching her hamstrings? You got her to do one set of squats, she leaned into them the entire time and drove through her toes! her bum had a 6 month vacation- its in a coma!!! Wake it up!!! NO! don't leaaaaaveeee! Ah..... theyre gone. Yeah so you get the picture. what your PT (or you if you train yourself) should be getting you to do is a hell of a lot more posterior chain exercises to balance everything out, that means loads of butt/hamstring work (think hip hinging movements like deadlifts/stiff legged and Romanian) Split squats, Glute bridges etc.. as well as loosening up the hips/flexors (stretching, foam rolling, band work...) and working the core... A lot.. I don't mean just do a million crunches, no.. work the entire core in all the different planes of movement, im talking planks, side planks, woodchops, supermans, leg raises, stability and balance exerices.. everything.. when you think you've done enough.. do a little bit more; same goes for the glutes.. the skys the limit. 
 Until you have really mastered how to switch on your posterior chain and drive through your hips instead of your quads, i would take it easy on the isolated exercises that brought you to where you are, so perhaps try a program of working both your posterior chain and anterior chain but with more focus on the posterior. Stay away from things like super isolation of the quads like Leg extensions and step ups if you cant quite yet recruit the glutes.hips correctly. 

{ You cant have a tight gut with a weak butt and you cant have a tight butt with a weak gut- meaning: The core needs the glutes to be strong for it to work at its best capacity just like the glutes need the core to be strong for them to also perform at their best for your body :)  }

If you would like to enlist in the help of one of our trainers/coaches for a personalized and effective programme to address any of those issues , don't hesitate to give us a call on +971507284774 or drop us an email at info@totalprecon.com - to book in for some sessions :)

Above is a photo of me 3 weeks post partum (left) and 12 weeks post partum (right). It may seem like a simple before and after photo but the truth behind it is a 18 kg difference, granted, roughly 10 kg of that was baby weight, water retention etc, but the rest of that was fat, stubborn fat that would not have shifted just on its own. Not without the hard work and resilience that I had to and continue to have to put in. And I still have another 8-9kg to go to get to where I feel as comfortable as pre pregnancy. I may be a personal trainer, but I too get tired, I too crave crappy food at times, I too can feel demotivated, but I know what my greater picture is and I know the health I need to be in to set an example for my son and to be around to take care of him. My body may not be back to where I need it to bed yet, but my abdominal muscles are definitely doing what I am asking them to do. Like 60% of women post partum, I developed a diastisis split in my muscle wall, but from when i was still in hospital recovering from my c-section, I began working on it- and no I don't mean that I didn't listen to my drs orders and started hitting the gym, no.. I began with simple and barely there exercises, that are too often neglected but are the ones that make all the difference. They included belly breathing to reconnect with my core after my muscles had been stretched beyond recognition, mind to muscle connection of the nerves that connect all the fascia/muscles/tissue (post csection, as well as pelvic tilts, kegels, pelvic lifts etc. Some of these simple exercises can and should be done as early as 3 days post partum.. that, eating clean and reintegrating back to regular exercise once the green light is given require only one very simple yet very challenging factor in order to work.... CONSISTENCY. Nothing will work without it, not unless you are genetically predisposed to be lucky in your postpartum journey which a lot of us are not. You can not do anything in life half assed and expect a full assed result. That also includes training, I will never sell a dream to any of my clients, I say it all the time- help me help you- it's a two way effort and I can not do it for you all by myself. If you want something as badly as you tell me you do, if you feel as unhappy as you say you do then surely you would do everything in your power to change that... right? Surely you wouldn't take your workouts for granted, your diet wouldn't fail time and time again .. right? Because then maybe you don't really want it as bad as you say you do.. and that too is okay. But you need to know what you want. Set your goals and knock em out the park.. if it is what you want. But it don't come easy. It takes saying no. No to what your brain has been programmed to telling you you want.. it takes saying yes, yes to getting out of bed when you don't want to, and getting that work out in. I am not saying it's not hard, especially as a mother, new or not. I work a full time job including weekends of nearly 12 hours a day some days.. on top of that I have my beautiful 3 month old son (nope, when you work for yourself you don't get maternity leave!) to come home to who despite being a good sleeper still wakes up to feed, as all babies do. I am not saying wear yourself out, but yes it takes battling past those obstacles and still making it happen if it's what you want. Wether you have help at home or not. I have clients that exclusivey breast feed, work, have no help but still do their little bits day in day out to get closer and closer to their goals.. and you know what? They are getting their results. You don't have to make a trip to the gym, you don't have to spend money on detoxes, diet pills, fad diets. You can do a little bit each day even at home.. a little workout even 30 mins while the baby naps- you know what time you can manipulate to your favor.. make it work for you. As for diet, get your diet right and you're already half way there.. even more so than the workouts, and it takes no time to make the right choices and get results.. only consistency like I said before. I say no when someone offers me something that I know is not conducive to my journey, wether it's a piece of cake or a night out. Sure, I allow myself the occasion, but besides that I hold tight to my consistency otherwise. I say no to skipping a workout when I'd rather just kick back with tea, biscuits and the real housewives of Atlanta. I'm not saying this is the case for everyone, and some have more than one baby and older kids to also take care of.. but there's never 0 time. Just plan it well and set the time that is yours.. there is always a way if you sit down and sort it the right way. It is not selfish to make time for yourself. It is selfish to put your desires aside to please others and in turn remain unhappy... your happiness is the most important, for you, your family and for your babie(s). I take the time for me. Every morning that I wake up even when it's 5am for work.. my diastisis exercises are done, even in bed sometimes. My plate is filled with only what I know will bring me one step closer to my goal, and my time is organized and discussed with family to ensure I have space for a little workout at some point at least. Some days are a hit and miss.. but most days I ensure that they are not. And that simple formula.. again is called consistency. And that is the only thing that will get you there.

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Mommy or not, male or female- no matter what your goal may be- if you're trying to find the time or motivation to get what you want out of your fitness journey, but are finding it hard to do so on your own, here at Totalprecon we would love to help. Whether you need one to one sessions for that extra push, advice, if you have any questions you want answered; or even just for a chat, we are always available; drop us a line on +971507284774 or alternatively you can email us at info@totalprecon.com :)

TotalPreconers!

​Due to the success of Our Lina's Daily Dose blog post about Diastisis Recti (post natal abdominal split) we have now created our new mommy makeover package.. specifically tailored to training moms whether new moms or even if it's been a few years since your last baby- if you are unhappy with your body and want to get back to what it was pre-pregnancy or even better than; then this is the right pack for you. Our mommy makeover pack focuses on training specific areas that are often altered by pregnancy this includes:

• Abdominal muscle split (diastisis recti)
• Excess fat (waist/hips/legs/bum)
• Loose muscle tone
• Lower back/core weakness
• Poor posture/joint instability
• Regaining functional biomechanics

We also understand that by purchasing our mommy makeover package that you are indeed actually a mommy and probably a busy one at that (is there such a thing as non-busy mom?), with that being said, we can come right to your doorstep where you need us with our equipment in tow if you don't have a gym or can't travel to a gym/park location, furthermore you can bring your little one(s) to your session if need be and make it a fun experience for all- because that way there is always a way for mommy to get her workout in. Our mommy makeover package is a Transformation Package and for that reason it requires dedication and resilience- so if you are serious about getting results we recommend that you do a minimum of 3 sessions per week with your TotalPrecon trainer and that you follow the TPMM At-home Exercise Guide** given to you by your TotalPrecon trainer for the days that you are not scheduled in for a session with him/her. You are also encouraged to stick to the TPMM Meal-guide** that you will have in order to get maximum results from your package.


Mommy Makeover Package prices:



2,500 for 12 sessions ( 45min completed in 6 weeks)






(**): Comes as part of your Mommy Makeover Package


TPMM: TotalPrecon Mommy Makeover


To book your sessions give us a call on +971 52 524 6758 or drop us an email at info@totalprecon.com

Yay we are parents! I can't believe I am officially a mommy. It's been a crazy journey to say the least. I am at Day 16 postpartum, I've wanted to start putting pen to paper on my post partum journey from day 1 but my recovery said no :( it is still saying no but tonight I decided not to listen. My recovery has not been easy, for those who don't know; I had an elective c-section at 38 weeks gestation due to complications with my pregnancy- everyone told me "don't worry, you'll be back on your feet in a few days" oh how wrong they were :( I was devistated I couldn't have a natural birth but with the grace of god our son arrived safe and sound so that's all that matters in the end. From day one, like most c section recovery paths I was urged to get on my feet and walk to encourage mobilization and circulation which helps you recover faster, I did- with a little help from tramadol and morphine friends that is... I was relatively ok until day two came I was in agony.. I tried picking up my crying baby while my husband stepped out for a second and I was crippled with pain instantly stuck on the side of my hospital bed in an awkward half sitting half standing position unable to move with pain, nurse ran in a stabbed me with a morphine injection as fast as she could and I remember standing in that same awkward position for at least 10 mins till the effects started to work and I was able to flop back onto my bed. Lesson learned. I was instructed to take it easy and didn't listen but as my husband always loves to say "if you can't hear you must feel" *rolls eyes* I felt. A lot. For atleast the next week to come all I did was feel. Like crap. The pain was at 8/10- by day 8 it went down to a 5/10 where I was able to finally move around again although in pain still it was tolerable. Fast forward day 12 and woohoo, uterine infection from the c -section! Just what a new sleep deprived mom needs :) NOT! Was sent back to hospital and started on antibiotics- and just as I start to feel semi decent again- Mastitis starts this morning :( I feel like crying, but there's already one baby in the house and his crying seems to matter a lot more than mine- also it's much more shrill and demanding so people tend to pick him up first. It's ok I'll wait.. No but seriously it's been and continues to be hard, I'm currently in bed with a thermometer in my mouth and fever that doesn't seem to want to bug off and breasts that feel like the Rocky Mountains. Sexy.
The reason I didn't want to wait till tomorrow to post this is because right now I just want to say thank you to a very important person to me.. my amazing husband. I always knew how in love with you I was but i never knew I would fall even more in love with you. I didn't think it was possible. You have stayed up with me tending to my ailments, being night nurse AND taking care of our son every. Single. Night. Since I delivered. You function off zero sleep every day, go to work, as well as take me out so I don't go crazy aaaand take me to my 101 dr appointments everyday. I don't know how you do it but I love you for it. Becoming a new mom is hard work especially with a shakey recovery but this man has made every day a reason for me to smile and laugh till my incision hurts. You make me a better me and a better mom. I can only pray our son (named Derrick after my husband) turns out to be half the man that you are. You are our everything baby ❤ Moral of today's post:

* C-sections are not always an easy recovery- you are still normal if you don't feel like running a marathon one week post partum trust me ;)

* I am hard headed and need to listen to my body more.

* Mastitis sucks

* Being a new mom is not at an easy task, it's normal to feel down in the beginning - your whole life has changed you're going to feel SO many different emotions but it gets better everyday and you have something super cute to entertain you now :)

* My husband rocks


ill be trying to post every day to update you on my little roller coaster journey- and throughout I promise to only give you REAL. Nothing disguised. The good the bad and the ugly.. :) I'll also go into more detail on the stuff I wrote about today, I'm just too feverish to do so right this second- but am open and am here for any questions :)

#postpartum #delivery #csection #recovery #health #babyboy #pregnancy #preandpostnatal #breastfeeding #totalprecon #dubaimums #dubaimoms #parents

Did you know that the sport of boxing has been around as an Olympic sport since as far back as 688 BC (ancient Greece)? Today, boxing and kickboxing are used both professionally and amateurly amongst Adults, teens and even children who train and use boxing/kickboxing as a means of self-defense/keeping fit and even competitively. When it comes to kids and the disciplines of such sports, it is important to remember its not about putting a pair of gloves on and just launching punches at the opponent. Both boxing and kickboxing come with rules, of course some of the contact is lessened for kids and come with more of an understanding and respect for the sport.. some of the many benefits of boxing/kickboxing for kids include:

1. Respect: One of the most important disciplines in boxing/kickboxing is respect. Instructors will also often teach kids the importance of respect to all people in all areas of life be it parents, teachers, friends and even themselves- the limit is not just to the sport.

2.  Discipline: Coming to sessions introduces routine for the kids, they learn what can and cant be done during a session, what behaviour is and is not acceptable- which will also be reflected in their behaviour outside the session as the discipline becomes second nature to them.

3. Social skills: Social skills are imperative to establish in your child and can determine how they react to social situations and people in years to come, especially when in a boxing/kickboxing class environment where they will be taught the concept of sharing, friendship as well as healthy conflict resolution.

4. Self-confidence: exercise in general has the ''feel good'' factor to it. It increases serotonin and endorphins in the brain and body and makes the body look and feel physically stronger, this can cement a child's self esteem and confidence in themselves seeing how their discipline and practice has changed the way that they feel physically and mentally and will in turn without doubt build a sense of security in themselves.

5. Coordination/motor skills: as your child becomes more and more engaged in the practice of boxing/kickboxing you will soon see them  become more coordinated, less prone to injuries and gain a better awareness of their body and how they use it. 

6. Physical health/fitness: It is essential for a child to understand the importance of health and fitness, the healthier a child is from early on, the more likely they are to stay fit in the future.

7. Memorization & retention: due to the nature of boxing/kickboxing's repetitive movements, memory & retention drills, a child will be left with improved memorization skills which can even be handy in life and academics.

8. Listening/focus: at a young age, focus can at times be limited; boxing/kickboxing can increase your child's ability to focus and improve their listening/reaction skills tremendously.

9. Self-defence: last but not least, your child will be equipped with skills for life of how to use their self-defence skills if need be in the unlikely event of an attack. this can give both you and your child the security that they will at least be in the basic know-how of what to do given such a scenario.

So if you are one of those parents who understandably tend to worry about the ill effects of combat/contact sports on your child, rest assured that contact is often limited at their age and they instead will reap the benefits of such a internationally well respected and highly beneficial discipline :)

** If youre interested in booking boxing/kickboxing sessions for your child or yourself or even together with Totalprecon- give us a call on +971525246758 or drop us an email at info@totalprecon.com

#boxing #kickboxing #kidssports #totalprecon #athletickids #kidsactivities #totalprecon #boxingdubai #dubaiboxing #dubaimums #dubaiexpats

Lumbago- also known as lower back pain is one of the most common complaints I receive from clients who are interested in training but are fearful as they feel that their back has kept them from their goals. Often, a back injury or irritation can take some time to rehab back to health and in some cases require more aggressive intervention- however that does not mean you should avoid keeping fit and active; in contrary, remaining stagnant is probably the best way to accelerate weakness and degeneration to and injury or wear and tear in the Lower back. But first lets talk anatomy- our lower backs are comprised of a complex network of spinal muscles, nerves, bones, discs and tendons- ANY of which could be causing you your pain; in the majority of cases the culprits tend to be one or more of the following:

 * A degenerative disc from wear and tear (degenerative disc disease), or even a bulging disc due to improper lifting or a sudden trauma to the back for example (Herniated Disc).

* Irritation of large root nerves that lead to the legs (Sciatica) - often this type of pain is felt more intensely in the buttock/leg region more than the actual lower back itself. Other times pain can be simply from irritation of the smaller nerves in the lower back.

* Strained supporting muscles of the back caused by repetitive improper lifting or even poor posture (erector spinae)

* Damage to joints, ligaments or bones (Stenosis, Osteoporosis, Arthritis)

Symptoms of lower back pains can as a result vary depending on the cause- for example pain from a muscle strain can be excruciating and temporarily debilitating, while pain from a degenerative disc can be mild and intermittent- it is hard to tell either way however as symptoms vary individually to each person; the best way to receive a proper diagnosis is to see a physiotherapist, Orthopedist or Neurologist who will likely refer you for an X-ray and/or MRI to get a better look and understanding of what is happening.
      In the majority of cases, lower back pain cases often improve within 6 weeks without the need for surgery, in most of those cases rehabilitation and lower back exercises as well as general and core exercises are included, although depending on severity and the patients pain levels sometimes more aggressive intervention is required such as medication, epidural, steroid treatments and lastly surgery (both invasive & minimally invasive, although this is quite rare and is only done when all other alternatives have been exhausted). 
    
While the science jargon may sound daunting; it is important to understand that lower back pain is NOT a prison sentence to your activity and exercise regime; if you are currently in the acute stage of an injury it is of course advisable to take it easy at first but once you get the green light it is imperative to your prognosis to begin with a physio/rehab programme with a professional in order to irradicate the flaw in biomechanics/form/weakness etc that lead to your injury to begin with- you WILL get stronger and life with LBP WILL get BETTER.

*Totalprecon offer a comprehensive package which uniquely merges physiotherapy with bespoke personal training with one of our experienced Biomechanics trainers- if you feel you may have an issue with Lower Back Pain and would like to get back to your usual self but require some guidance, give us a call on +971507284774 or drop us an email at info@totalprecon.com we would love to help :)

- Totalprecon ''Where Physio Meets Fitness''

#LinasDailyDose #BiomechanicsEdition #ExercisePrescription #LowerBackPain #lumbar #lumbago #DegenerativeDiscDisease #HerniatedDisc #ErectorSpinae #RootNerves #sciatica #Stenosis #arthritis #osteoporosis #spine #neurology #core #physiotherapy #personaltraining #Dubai #health #exercise #rehab #totalprecon #wherephysiomeetsfitness

Mums and mums to be- this post is for you. As I sit here 9 months pregnant I reach for my laptop about to write up some posts for LinasDailyDose but I feel stuck for once.. I have so much material that I can and of course will share with you but this evening I feel like sharing something a little more personal.. as it has been my  life for the last 9 months and I cant help but think of all the beautiful mums I interact with on a daily basis through Totalprecon and wonder if this is something they just may need to hear.
This evening I want to address pregnancy & confidence. The real version of it.. not the glamourized social media version. Not the fitness model who kept her abs through all trimesters and looked like a Victoria's secret model 2 months after giving birth. I want to talk about the everyday mums out there who gained weight (as you should during pregnancy which is healthy for you and your baby) but perhaps too much weight, who retained so much water that even their nose expanded (me! whoever thought that was even possible?!) , who struggled to look in the mirror at new stretch marks and loose skin that they never had before, to the hardworking mums who had a long day of taking care of two babies while tending to another growing one in their belly as well.
        The two pictures above are of me (Left: before pregnancy while prepping for a bodybuilding bikini competition) and (Right: nine months pregnant at my baby shower) - its not hard to tell ive packed on a few pounds with my pregnancy, a lot of it is water weight due to pregnancy as well as being diagnosed with preeclampsia, but a lot of it is also good old fashioned fat :p I gained weight extremely quickly month by month, at first I was going crazy- how could this be? Im eating right, im exercising within reason and im still gaining a  ridiculous amount of weight! I was losing my mind, I felt so self conscious, wondering how people would view me, my friends, family and most of all clients- my career revolved around health and fitness after all; I kept thinking to myself, what kind of an example am I setting for people? It only got worse the more pregnant I got, and id say I probably missed out on a lot of joys in the start of my pregnancy because of how consumed I was with my changing face and body. until it hit me... IM PREGNANT! why on earth was I confused that my jeans didn't fit anymore? am I silly?? I am growing another human being- this human being happens to be adorable but also needs to eat! Slowly but surely I began to get over myself, yes the girl on the left seems really pleased with her body but that is what she is- a girl. The one on the right is a woman- who has learned to love herself no matter what the outside looks like, who learned to love and appreciate the journey of carrying her baby boy which she owes to him and herself, who learned to roll her eyes at the comments some people had- why? because its her journey and nobody elses. I will get back to my previous figure without a doubt in my mind- and I will no doubt share the entire journey with you; but for now I am happy, I am confident and proud of this body, for doing something the body on the right could not. I am my baby's home- how dare I criticize that? My husband still looks at me the same way he did the day we first met, and that is because of my smile and soul, not my new (hopefully temporary lol) nose. Of course there are changes that happen to a woman's body that cannot be reversed after pregnancy but you will come out as a mum at the end of it.. and I highly doubt stretchmarks, skin changes or even an overhang will matter even remotely when your baby looks in your eyes and you feel a love you've never known before.  Mammas- love yourself, love your body, love your flaws and imperfections, love your journey in this life, make the most of the special moments because when all is said and done and our time is almost done on this beautiful earth- it is those moments that you will look back on and smile with a nostalgic tear in your eye- you wont be worried about how you couldn't get back to your pre baby body back when you were young. Believe me. Live your life and love it, for it is a wonderful life to live..

Could it be that an active and athletic individual will be sharper mentally later in life than someone who is more stagnant? Research is telling us that that very well may be the case- and that inactivity can actually put us at higher risk of Alzheimer's and dementia. Reasons behind this could be due to the fact that exercise actually encourages the brain to grow new nerve cells. The brain is the master of flexibility and manages to develop new neural connections throughout different events in our lives, neurons are encouraged to work better after exercise due to an uptake in the growth factor in the brain- this can increase blood flow and get neurons firing faster which  actually increases our concentration, and even alters genetic patterns.

Other Exercise benefits to the brain include:

* Release of serotonin which improves mood
* Release of endorphins can lessen the sensation of pain
* Release of dopamine improves creativity, memory & learning
* Release of Brain-derived Neurotropic factor (BDNF) protects and repairs neurons from degeneration.
* With regular exercise, over time the Hippocampus (area of the brain in charge of memory and learning) grows in size.

That being said- put down the TV remote and grab your running shoes, tennis racket, bathing suit- whatever tickles your fancy- just get your body moving and your brain will thank you for it later ;)

New year new me! Or is it? Did you know that up to 80% of new years resolutions fail? It may seem surprising given the new revitalised energy you may have to kick butt this year; that pizzaz is crucial however so you definitely dont want to lose it, you just want to learn how to make the most out of it so that you are one of the 20% who do make that resolution stick! No matter what sort of resolution it is; for example- quitting smoking, spending more time with a loved one, or even finally having the body you have always wanted- most of them fail because of unrealistic expectations and goals. You are literally uphauling your entire life- reprogramming and rewiring the way that your brain thinks. Change requires creating new neural pathways from new thinking, so you can not just expect to say I will lose 30kg and viola its done. One way I believe that can make that a more realistic goal to achieve is by setting SMART goals:

(S)pecific: what is your goal?

(M)easurable: find a goal that you can track the progress of so you can actively see the change.

(A)ttainable: Make sure you have the available requirements to go about this goal- do you have the right finances in order? did you set your time out correctly? make a short easy to reach target to begin with.

(R)ealistic:  yes you may want to lose that 30kg asap but is it realistic? Start with 10kg for example and work your butt off towards that- it will reinforce your sense of achievement and is alot less disheartening and daunting than looking towards such a far away goal that you feel you cant reach.

(T)ime-bound: Using specific dates and times is important for the success of your goal. Implementing rewards is also important to stay motivated to keep on track.

while SMART goals are important to keep you on the road to success so are other factors/tips that in my opinion, everyone should be mindful of:

* Focusing on the present- what can you do now to get you closer to your goal? not what could you have done yesteday or what you could do tomorrow.

* Concentrate on forming new thoughts and new behavioral patterns- in essence; change the way that you think- your exsisting thought process never lead you to your goal in the past- why would it now? Start with a clean brain slate. You need to think new to change new. You know whats positive and what is not- start there.

* Focus on one goal instead of many scattered ones.

* Find a helpful friend or someone to rely on to help keep you on track. This could even be a personal trainer to help get you to where you need to be if you lack the knowledge and resources on how to get there.

* Celebrate any small goals achieved in between major milestones.

* Lastly, enjoy life and enjoy the journey and as i always say to all my clients -

TRUST THE PROCESS!

Happy new year from all of us here at The Totalprecon team :)

It definitely is a challenge trying to control calorie intake while pregnant, considering the strong cravings, fatigue, less will power and even feeling a bit entitled to that slice of cake (our body is doing so much work don't we deserve to treat it??), unfortunately that's not the case. Occasional treating is of course acceptable within reason and often times if the craving is too strong to handle- cave in; your body and baby may very well be asking for a certain nutrient which makes that craving so strong, but it is important to learn to differentiate between that and just craving anything because you're hungry. There are also smarter ways to curb empty calories to satisfy cravings such as a fresh juice instead of a soda, a piece of fruit instead of ice-cream- it's not the same but your body and baby will thank you for it.
        The saying ''eating for two'' is also one that we need to address, while it may sound like a free pass to the all you can eat buffet, it is sadly a myth. A pregnant mama only really needs to increase her daily calorific intake by about 300 kcal, which is not a significant increase. Following the ''eating for two'' presumption will only lead to excessive weight gain which in turn can increase your risk of gestational diabetes (bad for mama and baby), backache, high blood pressure, preeclampsia, deep vein thrombosis and even needing a caesarean birth due to a large bubba, not to mention the aesthetic downfalls which most mammas worry about like severe overstretching of the skin leading to stretch marks and loose belly skin post partum (while this is at times unavoidable, too much weight gain can make it worse).
      That being said, it is important to keep our control for the sake of our health and our little bundle of joys health- but we shouldn't sway the other direction either by gaining too little weight which can lead to low birth weight, premature labour, and developmental delays. So keep a nice and healthy balance, and don't be too hard on yourself if you have gained a little too much or too little so far, Its never too late! Just irradiate some of those habits and you'll be on the right track, also speak to your OBGYN for some help and advice to help get you and keep you on the right track and to monitor your progress :)

Wishing you a happy and healthy pregnancy from the TotalPrecon team! :)

#pregnancy #healthyeating #weightgain #weightloss #prenatal #diet #health #firsttrimester #secondtrimester #thirdtrimester #pregnancyweight #mumtobe #momtobe #totalprecon #Dubai #nutrition

Do you get your five a day in on a regular basis? An fun and healthy way of doing so is by ''colour charting'' your required fruit and veg- all the different spectrums of fruit and veg colours have different ways of benefiting us plus it looks real pretty as a bonus! Today we are discussing our REDS! Some of the natural goodness that red fruit/veg carry are such as: Lycopene, ellagic acid, Quercetin, and Hesperidin which can reduce the risk of prostate cancer, as well as other cancers as the high amount of antioxidants literally soak up the damaging free radicals. Reds can also reduce your risk of stroke, heart disease, lower blood pressure, strengthen bones and joints, and even reduce macular degeneration (leading cause of blindness in people over 60).

Here is a list of fun reds to enjoy: 

Beetroot
Blood orange 
Cherries
Cranberries
Pink Grapefruit
Pomegranates
Radishes  
Raspberries
Red apples
Red bell peppers
Red chilli peppers
Red grapes
Red onions
Tomatoes
Strawberry
Watermelon

You can even mix and match and make yourselves a fun red smoothie or juice and I guarantee you it will taste a lot better than a can of soda ;)

#red #fruit #veg #fruitandveg #5aday #juice #smoothie #health #cancer #bloodpressure #heartdisease #wellness #totalprecon