Do you need advice on getting/keeping fit? Speak to Personal Trainer Sian Smith about fitness in our webchat on 24th April.

[LocalEditorMerton]

With the inspirational London Marathon having recently taken place, better weather and longer days enticing us outdoors, beach holidays looming, figures to get back into shape after babies or just a general urge to get fitter and more toned, many of us are finding motivation to address personal fitness issues and challenges.

Sian Smith from Fresh Start Personal Training (a dedicated service for women), who is currently running an offer on Mumsnet Merton will be here online to answer your questions next Thursday, 24th April at 8.30 pm. If you're unable to make the webchat, you are most welcome to post your questions in advance, below.

Sian aims to help her clients (women of all ages, including mums-to-be, new mums and those with some years’ motherhood under their belt) in South West London, to find a balance: where being fit and strong in mind and body sits happily alongside the other priorities in their lives. A former self-confessed exercise-phobe, she spent recent years transforming from someone who huffed and puffed on the odd jog, to leaving PR behind and re-qualifying as a Personal Trainer, setting up Fresh Start in 2012. She aims to make fitness fun in a friendly, ‘shout free’, relaxed environment.

Sian has come up with a list of suggested topics to guide your questions:

• how to get back into exercise after a long break (finding local classes, booking with a friend, couch to 5k, 'fitness TV' or finding a trainer);
• what exercises and types of exercise are good for new mums (there is a lot of uncertainty about when and how to exercise);
• what's the 'best' exercise to do to make the most of limited time;
• how to tone all those wobbly bits we all hate!

Further information about what Sian offers can be found on her website: Fresh Start Fitness

Hi thekitchenfairy. Your dilemma sounds like something which applies to lots of my clients too.

^I work at a computer all day, my children are older, 8 and 11, but I seem to have less available time than when they were toddlers/younger. I was a member of a fab gym and improved my core fitness hugely with circuit training and found I loved a 20 minute blast much more than an hour long run. This gym closed 4 months ago and there is no other local option less than an hour's journey away which is too far. I am woefully out of shape, depressed by this but struggling to carve time to sort it.

I am thinking of getting kettlebells and TRX bands to use at home as after 6 months I can only seem to leave the house once a week to run, which is no good. My DH has weights and a bench but I have no idea where to start.

Can you recommend a basic plan I could follow, or failing that a DVD that won't drive me insane with irritation grin as sadly I think home exercise is the only way forward for me.^

It sounds like with your hectic schedule you need to keep things fast and simple! If you loved the 20 minute blast then lets stick with that as the goal. I think the best thing to get you kickstarted might be hopping on the 'tabata' bandwagon. There's lots of chat about it as it sells 4 minute very high intensity workouts and there is the science there to support its impact on fitness/fat burn. It's a mix of 20 seconds 'work' at the highest intensity you can manage, then 10 seconds rest. This is done 8 times in total (= 4 mins continuous) and includes things like big power jumps, star jumps, high knees on the spot etc etc to get you seriously PUFFING, plus you can download free timer Apps to your phone (I use one). I tend to mix this with basic 'high intensity interval training' or 'HIIT' with my poor clients though, e.g. with 4 x 4 mins of tabata = 20 mins total, including 1 min rest in between sets. An example for you to try would be:

• 8 x sprint on the spot (then 1 min rest)
• 8 x star jumps (as above)
• 8 x Deep squats (as above)
• 8 x Half burpees (on all fours then lift knees off ground and jump your two feet in and out - owwwww!) (as above).

You can switch in anything that gets the heart rate raised or muscles aching here though.....press ups/'spotty dogs'/lunges etc etc. Change week to week for variety.

Other examples of 'HIIT' workouts can be found on www.fitnessblender.com, Women's Fitness magazine, or even try the Nike phone/IPad app. I also use Fitness TV sometimes (my DH has a 'Smart TV'!)....

As for equipment, Kettlebells are GREAT for overall body workouts, but unless you've used them before and are confident with the moves, I'd caution against using as there will be no-one to check your form and it isn't hard to hurt yourself or not get the most out of the move by using them incorrectly. If you have used them, then mix swings with rows, deadlifts and lunges. TRX I am yet to be sold on. I think they're a bit gimmicky, and as above, unless supervised/used correctly, there is a lot of room for error/injury.

'Tabata' sounds like a fast, furious but effective solution for those of us who need to get exercising but don't have much time, so need to ensure that what we do is of maximum benefit!

Just curious, but what's your view of work outs such as Insanity and 30 day shred? I own 30 day shred but have never got past day 6, so I've no idea what the rest is like.

Hi StrollAlongTheProm.

"My arms are quite big in proportion to the rest of my body. Which exercises are best for toning them (especially the underneath) but won't make them look even bigger? Actually can I ask the same question about my thighs? Especially the front and top!"

Another common question lots of ladies ask me. The dreaded bingo wings! Have a look at my previous answers to other mumsnetters re kick starting and helping toning with the 'fat burning' bit too (urgh, I know, but it's really important) and then I'd add in for arms:

• Tricep dips (sit on the edge of a chair/bed/sofa) with feet square in front of you, hands either side of hips, fingers pointing forwards. Lift the body off the surface, and 'dip' your bum towards the floor and back up. Aim to do a couple of sets of 10 to start, and gradually build the number.
• Press ups are also great for arms (and chest/shoulders too). Start in a 'box' or all fours position if you've never done them before, pull tummy tight, and push nose to floor (or as near as!), widening elbows to the sides. Aim for 2 x 10 again as above.
• Thighs can be targetted with the good old squat (legs wider than hip distance, toes forward and push the bum behind and down to a 'seated' position). Lunges are also great; step out in front with one foot, lowering knee to 90 degrees and pointing the back knee to the floor. Mind the front knee stays behind your toe. Again 2 x 10 of each as a starter, and work up.

Hope that helps!

TudorMaryRose - I'd say Insanity and 30day shred are great at what they do, but suit a limited number of people. In fairness I've never tried them myself, but while I know they're packed with what are inevitably very effective exercises, I think they also put lots of people off by about week 2 because they are, of course really hard and require daily committment. I'd prefer people looked at what they realistically have time for, and will enjoy, and build around that!

My eldest child and I are considering starting to jog together - I think it would be a motivational, shared challenge and good for bonding too. Do you think that it's a viable option or do you think one of us will progress faster than the other (and guessing it won't be me!) and what exactly should we be aiming for - something like couch-to-5K (and how quickly could that be achieved?).

Thanks for the advice Sian. You have been busy for Mumsnet this evening!
I will get back to the skipping hopefully and start some warm up activities.
Trying hard to resist another Easter choc....

Hi Sian,
I am not a runner, but I do a lot of walking, cycling and swimming. However, I suffer badly from Plantar fasciitis and while I have orthotics , I wonder if you can recommend where I might find some good quality (but not hugely expensive) trainers so that my feet and legs don't feel quite so tired at the end of the day. Thank you!

Hi bouncychair. Thanks for the Q....

^"I've lost a stone at the beginning of the year and would like to lose two more. I know exactly what I need to do to lose weight but I now want to tone up. As a previous poster, I've had two c-sections and hate the 'overhang' that I've got.

I've joined the gym today! I will be doing a pilates class twice a week as I know that will be good for my core and then will probably be able to get to the gym another two days a week.

How can I best use the 45-60 mins that I will have in the gym? Is there an ideal cardio: weights ratio?"^

Well done on the weight loss!! Pilates will indeed be great for the core, and you have the right idea with gym work too. At the risk of sounding like a broken record today , the best way to use that 45 minutes is a mix of high intensity cardio, then free/fixed weights. I'd aim for 5 mins warm up (see earlier response on badminton warm up) then head into 20ish mins on the machines. Mix it up for variety and increased challenge between the stepper/bike/treadmill etc with a few mins on each varying pace and effort. Then 15-20 mins on the machines/free weights, aiming to work your major muscle groups - e.g 4 different machines targeting legs, then chest, then shoulders and back. ASK THE BORED TRAINERS IN THE GYM TO HELP YOU and give you advice too!

Sian

I'm well aware that there may be mums-to-be and new mummies, with burning questions about fitness (before and after the birth of their babies), who may not be online at this time of the evening.

What would you suggest are the key considerations to maintaining and/or regaining fitness during the peri-natal months/year(s)?

Thanks.

Hi citychick - I'd check out Runners Need actually which I mentioned to another mumsnetter earlier. They are what I'd call a 'serious' (!!) trainer retailer as opposed to some of the more 'fashiony' ones and it doesn't matter if you aren't a runner at all. The Marathon Shop and Decathlon fall into the same bracket. They are regular exercisers/runners themselves and will be able to consult best on the right trainer for the condition you have. A friend of mine found a pair she could use her orthotic inserts in too.

I've got to go and keep DH company now he's moaning about being an MN widower or something but thank you for taking the time to answer my questions, much appreciated.

Hi HaydonWomble. It's not too late! I'll caveat this answer by saying it's a complex area and one which it is best to seek medical advice on as a general rule, but the simple response is very similar to the one I gave TortorSW17 on the previous page. Generally it's accepted that 'weight bearing' exercise and 'strength training' is beneficial to bone density. So in practice that might mean a combination of walking/hiking/some form of light sport like tennis or whatever might take your fancy, plus adding in light weights for the strength bit. This might be wrist weights (see earlier answers!) dumbbells or exercise bands. There may be local exercise groups which can help you specifically?

Sian, thanks so much for that. Much appreciated!

LocalEditorMerton -this is a good plan! My eldest child and I are considering starting to jog together - I think it would be a motivational, shared challenge and good for bonding too. Do you think that it's a viable option or do you think one of us will progress faster than the other (and guessing it won't be me!) and what exactly should we be aiming for - something like couch-to-5K (and how quickly could that be achieved?).

It may be inevitable that one will progress slightly faster than the other but that can be turned to a positive - helping to encourage/challenge and so on. Yes- if you are both new to it then the advice I gave earlier to LupitaWoods will apply to you too. Start gently, with the right gear and programme. Most of these 'to 5k' schemes can be achieved in one to 3 months, depending on how keen you are!

Thanks, Sian.

That's very encouraging - we may become very competitive which will probably spur us on no end!

Watch this space!

^I'm well aware that there may be mums-to-be and new mummies, with burning questions about fitness (before and after the birth of their babies), who may not be online at this time of the evening.

What would you suggest are the key considerations to maintaining and/or regaining fitness during the peri-natal months/year(s)?^

This is a biiiiiigggggg old area to cover but there are some basic principles which mums both pre and post natally should consider. Firstly the reasons FOR doing exercise in pregnancy and post natally are many. Here's 10 on a blog of mine here:
freshstartfitness.co.uk/ante-natal/10-benefits-of-ante-post-natal-exercise-beyond-weight-management/.

In terms of wider considerations, it's important to make sure that:

• you find something that fits into your schedule so that it doesn't become a huge hassle to squeeze it into your already manic day.
• you don't think of pregnancy and early post natal fitness as about 'fitness gains'; its more about maintenance at most and building functional strength to help with lifting/carrying pushing
• you exercise at only a moderate pace at most. Your body is either growing or recovering from birth and hence you need to look after it, no matter how keen you are to get back into those jeans!
• you avoid long sessions (45 mins prob best)
• you work with a qualified trainer / class teacher who can help you to adapt exercises for YOU as you progress through trimesters or as your body recovers. Every mum is different and needs to be treated as so.

I could go on forever but know we're finishing now! .

Hi Sian

Just realised that our webchat is drawing to a close. Do you want to answer the question on women's peri-natal fitness now? You could come back to it tomorrow?

LocalEditorMerton - hopefully I have to some extent .... cor my keyboard has steam coming off it!!

Sian

I think our last two posts crossed !

Thank you so much for answering so many questions and going a long way to demystifying female fitness issues for us! It's been very inspiring and I've learned a lot during the course of this webchat - not least where to source decent trainers!

Thank you to everyone for taking the time to come online and ask such a diverse range of questions.

And don't forget that there's still time to take advantage of Sian's current offer with Mumsnet Merton.

Enjoy the rest of your evening!

Thanks and goodnight all!