PRE & POST NATAL PILATES
In fact, gravity and sedentary lifestyle is constantly challenging our ability to keep our 75214859 bodies in alignment.
Gaborone is slowly becoming one of the We pilatesfitnessbotswana@ are o en some of the rst to gmail. com
fastest and busiest cities in the Southern Afknow they are expecting and it can
rica. What you will possible consider as your be quite a nervous and apprehensi
normal day to day routines is like this, “It is ve period between nding out and
8.00 am in the morning and you are ready telling the rest of the world. I like
to reach the o ce. You sit in your car while being part of this safe, nurturing and
commuting to your workplace. You then sit caring environment.
for six hours in front of the computer, Pilate’s classes for expecting mums
reach home and sit to watch TV. You can be a wonderful social experi
follow this schedule for six days in a ence – as well as giving you a safe and
week and drink to your heart’s consupportive way to help keep your body
tent and party till you drop during strong and healthy. Exercising when
weekends.” pregnant doesn’t have to be just about
Usually this kind of lifestyle is the exercise. I enjoy getting to know
de ned as the sedentary life style. each of the mums- to- be during this
Your body was designed to move but exciting yet hesitant time.
now it is trapped.
We are often some of the rst to know Participating in exercise while
Another type of sedentary lifestyle, pregnant they are – in expecting the absence of and medical it can be quite a • Strengthen your tummy muscles, which
which is now so evident and com
nervous and apprehensive period between or any complications and in a correct, equip your body better to cope with the
mon in and around Gaborone safe and supportive environment – is
nding out and telling the rest of the world. strains caused is a lifestyle by the that weight involves a of lot your perfectly acceptable for pregnant wo
I like being part of this safe, nurturing and growing of baby. sitting Hormones and little exercise. make the tismen. Pregnant women are encouraged
A sedentary person’s usual
caring environment. sues ( ligaments) that connect your bones to accumulate 30 minutes or more of
activities are spending moderate- Pilate’s intensity classes exercise for expecting on most, mums can be more pliable in pregnancy, making you
time on gadgets, special
a wonderful social experience – as well as cellphones, reading a if not all, days of the week. ere are more prone to injury. several considerations that must be
giving you a safe and supportive way to help Reduces back pain, book, by watching exercising the taken into account when a pregnant
keep your body strong and healthy. Exercisdeepest tummy muscles televithat stabilize woman decides to participate in
ing when pregnant doesn’t have to be just your back and pelvis. Weak muscles can Pilates classes. As an instructor, it is my about role to ensure the exercise. the room I is enjoy set at an getting to know lead to back or pelvic pain.
each of the mums- to- be during this exciting Strengthen your pelvic oor, which will appropriate temperature and is not too warm, as this may increase the risk
yet hesitant time. help to support your bowel, bladder and of fainting or collapsing during the
Participating in exercise while pregnant uterus ( womb) as your baby grows and class. I always encourage lots of drink
– in the absence of medical or any complicamoves down. is may prevent you from breaks between exercises and remind my tions clients and to take in a break correct, if they safe need and supportive leaking small amounts of wee when you
environment – is perfectly acceptable for cough or sneeze. one . e main bene t of Pilates is that
pregnant women. Pregnant women are en• Helps with balance, as you may feel a it targets the exact muscles and func
couraged to accumulate 30 minutes or more little more clumsy, or that your baltions that can be a problem during
of moderate- intensity exercise on most, if ance isn’t as good as usual, in pregnancy. pregnancy and a er birth, in a safe way. not all, days of the week. ere are several Pilate’s exercises strengthen your core Maele releases new considerations that must be taken cles into can lead acto back or pelvic and pain. may make you more stable when you Doing regular Pilates will help to: stable when you walk as your bump Strengthen your tummy muscles, Strengthen your pelvic oor, which grows.
count when a pregnant woman decides to walk as your bump grows. which equip your body better to cope will help to support your bowel, bladTakes the strain o your back and
participate in Pilates classes. As an instruc• Takes the strain o ¥ your back and pelvis, with the strains caused by the weight der and uterus ( womb) as your baby pelvis, by using positions such as
tor, it is my role to ensure the room is set at by using positions such as going on of your growing baby. Hormones grows and moves down. is may pregoing on your hands and knees, which make an the appropriate tissues ( ligaments) temperature that and is not too your hands and knees, which is a great
vent you from leaking small amounts is a great position for pregnancy. warm, as this may increase the risk of wee of when faintyou cough Senwelo or position sneeze. on the drums, for pregnancy. Gomotsegang Towards Rapoo on the end connect PHEMELO your bones RAMASU more pliable in Towards the end of your pregnancy, it pregnancy, BG REPORTER making you more prone Helps with balance, the lead as you of guitar, your and pregnancy, Kabelo Tamukate it may on also the help bass to ing or collapsing during the class. I always
may may also help to get your baby into the to injury. encourage lots of drink breaks between feel a little more clumsy, guitar. or get your baby right into position the right for birth. position for
that L Reduces back ocal pain, songstress, by exercising Sethunya balance Maele isn’t has as good as e usual, reception in pregof the song has been very good as
Relax and control your breathing, the exercises deepest tummy and muscles remind that my stabiclients to take a birth. gone back to the studio and nancy. released Pilate’s exercises evidenced strengthen by the outpouring of love on her social
which is important for pregnancy and break if her they latest need musical one. project. your core and may make • lise your back and pelvis. Weak musRelax and control labour. your breathing, which
media you page. more A beautiful track, the song is very Prior e main to going bene back t of to the Pilates studio, is Maele that it admits targets clean and is proves important that professionals for pregnancy were working and labour.
that she was unsure about whether she would
the exact muscles and functions that can be on this jam. a problem continue with during her musical pregnancy journey. and A lot after happened birth, Lerato, If you’re according in any to the pain Afro or Soul discomfort singer is a at any
since her last recording, she notes. She became a song that talks about days when love used to be Distell Botswana, Lengau Wine
in a safe way. time, stop what you are doing and let your
mother, and with that came a few questions about good, and a couple was planning their future. whether this was the path that she wanted to doctor know before returning to your Pilates
Along the way, she says, things did not go as continue on. It took prodding from a friend, before planned classes. and one of them moved on. She explains Company brings you the
she relented and decided that she wanted to give that the song was written in October 2015. music another try lest she regrets the decision in “Be e song seeks to evoke emotions. I wanted future. someone to say that this is something that has
• Positions that involve lying on your Gaborone Wine Experience
Her new o ering titled has seen her happened to me,” she explains. working with the same pool of people that she tummy or back, or standing on one leg,
She also points out that she recorded the song worked with in her previous o ering. ese with a live in band mid- in pregnancy order to give and it a beyond. quality touch. Only safe
include the genius that is Tshepo Lesole of HiAlthough postures there is no encouraged. album release date, she notes Note Studio, as well as her trusted band. e band that in future she is planning to release other
• Don’t stretch any joint to its full range,
includes Tendai Sean Kuzora on the keys, Wynton songs.
especially in an unsupported position. connoisseurs an opportunity perfect accompaniment to is is because the hormone relaxing to interact with wine makers any meal, any occasion and
would have made your ligaments looser. and see the art of barrel every mood, these wine • making Supporting live. We stretched your weight brands on your have collectively hands
and knees may make your wrists ache. the hours to maximise the received some of the world’s opportunity for tasting and most recognized awards, is can be particularly uncomfortable if networking,” says Lekgotla including Quality Award for
you have carpal tunnel syndrome. Ntshole, Trade Marketing International Wine & Spirits
A deep awareness of your pregnant body, Manager at Distell BotswaCompetition, Decanter combined na. Wine enthusiasts with exibility at the and World strength, Wine Awards, ease of Plat
movement and an ability to breathe, focus and event can expect to taste ters for Diners Wine of the over 30 wine varietals from Year Award, one of the Most
relax, will ensure less pain during labour and rm- favourites and premiAdmired Wines by Drinks
delivery and happy memories of natural birth. ums like Alto, Durbanville International to mention but Hills, Fleur du Cap, JC Le a few. “We carefully selected Roux, Nederburg, Plaisir de wines that are rich in story, Merle, Pongracz, Vibrazio, character and authenticity Zonnebloem, Klipdri to inform, educate, and
Premium and Van Ryns entertain our consumers”
15yo and 20yo brandy. e added
Doing regular Pilates will help to:
• •