Copyright  © 2016 Bernadette Fogarty -  Phys-ogue.   All rights reserved.                                      In association with Omninatal

Alll Photographs taken at Phys-ogue sessions by Bailley Lamburn, unless otherwise stated, Copyright Offspring Photography © 2016.  

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       bernadette@phys-ogue.co.uk                     07952565002

PHYS-OGUE

EXPECTING TO EXERCISE

FREQUENTLY ASKED QUESTIONS.

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WHAT DO WE DO AT OUR ANTENATAL AND POSTNATAL CLASSES?


All group sessions follow the principle that women need to work at their own pace. This depends not just on previous or current fitness levels but on stage of pregnancy or postnatal recovery. It also depends on energy levels, sleep deprivation and general well-being. Even the fittest of women do not want to work hard all the time!


For this reason three levels of effort and intensity are offered at all sessions and although advice  and encouragement is offered, women are never pushed to work beyond their comfort zone.  


Both “Expectations” and “Wheelie Fit Mums" are one hour sessions. We start with a gentle warm up followed by a stretch. The session is then broken up into "bite size pieces" of activity alternating constantly between short episodes of cardiovascular activity (CV) followed by short episodes of toning. By the end of the session we have done 25 – 35 minutes of CV work and targeted all our major muscle groups with toning exercises. We have performed core work and abdominal exercises at appropriate levels and have worked on our pelvic floor strength. “Expectations” also includes a relaxation in preparation for birth, exercise.


WILL IT BE TOO MUCH FOR ME?


"No" is the quick answer. This is because, despite the fact that we work together as a group, there are three versions of everything and you are encouraged to work to your own level of ability. This may be affected by previous level of fitness or by your pre or postnatal stage, but usually by a combination of both.  


WILL IT BE ENOUGH FOR ME?


"Yes"! If you have been used to working at a high level of fitness you have found the right group. “Expectations” will help you to maintain your stamina in a safe and informative way with plenty of advice on safe exercise during pregnancy. The "Wheelie Fit Mums" programme will help you to safely return to previous fitness levels  within a sensible timeframe, but still challenge you if that is what you want. Once it is safe to do so at “Wheelie Fit Mums” (remaining mindful of postnatal hormonal effects), you may be offered ankle or wrist weights if desired and a new level of effort where appropriate.


WHAT IF MY BABY CRIES OR NEEDS FEEDING?


Babies cry and we accept that. The important thing is not to get stressed, but to feel ok within the group when you need to stop and nurse or feed your baby. Some weeks will be disrupted by your baby's needs and others won't. Some exercise is better than no exercise. Once babies are old enough to be interested in what is going on around them you may be pleasantly surprised at how interested they are in what is going on!


WILL I GET LEFT BEHIND IN “WHEELIE FIT MUMS” IF I STOP TO FEED MY BABY?


"No"! Unlike some Buggy Fit type classes, we don't actually travel very far very quickly for this reason. There may be some initial travel during our warm up phase when we are outdoors, but we tend to then work around the buggy's allowing babies time to settle. In the summer babies are able to sit/lie on their rugs if desired!


DO I NEED ANY SPECIAL EQUIPMENT?


"No". Apart from trainers and loose exercise-appropriate clothes, just bring along a picnic type blanket or bin liner to outdoor sessions for sitting on when needed for floor work.


WHAT HAPPENS IF IT RAINS OR IT’S TOO HOT?


“Wheelie Fit Mums” sessions aim to be outdoors in the park, but we have year round booked use of an indoor sports hall as needed in case of rain or poor weather. During hot weather classes will always take place within access of shade from trees.


“Expectations” always take place indoors in an air conditioned dance studio at the Kenilworth Centre.


WHAT HAPPENS IF I MISS A WEEK?


All group sessions are sold in blocks of six (Expectations at £55 and Wheelie Fit Mums at £50). This is with the exception of the first “Expectations” session which is a taster priced at £9. From the thirty sixth week of pregnancy “Expectations” group members are welcome to “Pay As You Go”.


There are no taster sessions for the postnatal group, but you are welcome to pop down and take a look at what we do and come over for a chat at the end of the session.


Once enrolled, all group places are secured until you inform Bernadette that you will no longer be continuing.  Gaps between sessions cannot be offered. Allowances are made for seasonal two week holidays. Sessions continue throughout the long summer holiday with breaks at Easter and Christmas.


A full copy of all terms and conditions is included in all registration packs or is available on demand.


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