Mumsfit Moving Mums

Six lovely mummies out of twelve wasn't too bad!! An adapted Mummy & Buggy class yesterday on a small unfrozen corner of the tennis court! My new warm up exercise was sweeping the ice and twigs away.рЯШЙ What a beautiful Winter morning, we even took our coats and gloves off!вЭДпЄПрЯМЮвЭДпЄП The NEW TERM starts on the 27th. February and is nearly fully booked with just a couple of spaces available. All details and to book are on: www.bookwhen.com//mumsfitmovingmums #postnatalexercise #postpartumbody #postnatalfitness #postnatalspecialist #postnatalpt #sawbridgeworthpt #diastasissafe #sawbridgeworth #sawbridgeworthexercise @ Sawbridgeworth

Monday's are all about Ab Rehab Core Strength, yesterday was one of those days! This work fascinates me and I absolutely love giving back the knowledge I continually learn to women around me irrespective of having children, having children years ago or postnatal mums. We all need to look after ourselves.вЭ§пЄПрЯ§∞рЯІШрЯС©вАНрЯСІвАНрЯС ІвЭ§пЄП #lovemyjob #womenswellness #advancedcore #corestrength #core #restoreyourcore #safeexercise #pelvicfloor #postnatalexercise #womensexercise #keeplearning #sawbridgeworthpt @ Sawbridgeworth

Tuesday evening running ladies, wrap up and be prepared for some rain or sleet!вЭДпЄП As it's so cold we're off to KenyaрЯШЙ (all will be explained). Please be READY at 7.15pm for the registration, briefing and warm up as it's too cold to hang around and there are lot's of us. I'll post the route shortly in the closed FB group. Who wants to stay inside in the warm anyway tonight?!?рЯШВрЯШВ It's not too late to book your place on: https://groups.runtogether.co.uk/MovingMu msSawbridgeworth See you later XрЯПГ

Next Sunday a group of my fabulous @RunTogether *Moving Mums* running ladies are running the вЭДпЄП10K CANCER RESEARCH WINTER RUNвЭДпЄП in London. For those ladies or anyone else running a 10k here are my top tips and taper advice leading up to the day:
рЯПЕMY RACE DAY TIPS & TAPER ADVICE:рЯПЕ
1 week to go so here is my advice for tapering and race day tips:
... TAPERING: рЯПЕRunning up to 5/5.5 miles is fine if you haven't already run the full 6.2 miles in training. You don't ever have to run the full race distance whether it is a 10k, half, marathon or ultra. рЯПЕReduce mileage from today. I would suggest a 3 miler Monday/Tuesday and just a 2 miler on Thursday. NO running Saturday but keep the legs moving, brisk walking great. рЯПЕAll your training should now be done so DON'T make the mistake of trying to do the distance or cramming in extra miles next week. You are now race ready and if not, cramming in miles will be detrimental to your body and the race.
RACE DAY PREP: рЯПЕDon't wear NEW trainers, make sure you've covered a few miles before wearing new shoes in a race рЯПЕWear clothes you have run in and feel comfortable in - don't wear anything new on the day that might rub or ride up! рЯПЕCheck the weather and go prepared with the right kit рЯПЕA black bin bag is great for keeping you dry in the start pen if it's raining - you don't want to be soaked and cold before you start рЯПЕIf it's cold, take a top to keep on before the race that you're happy to throw away once you start рЯПЕPack warm clothes in your kit bag for afterwards - you will want them! рЯПЕDon't eat a NEW breakfast - trial what you are going to eat before the day, stick to what you know works for you (porridge for me!) рЯПЕDon't be tempted to take energy gels or drinks if you DON'T usually take these - for 10k these shouldn't be necessary and can play havoc with your tummy рЯПЕHydrate with water really well the day before so you don't have the need to drink lots prior to the race (you'll only need the loo!) рЯПЕSip drinks at the water stations - if you're hydrated properly you will only need a small amount рЯПЕPace yourselves - if you're going for a time, don't be swept away at the start - give yourself half a mile to settle in then focus on your pace. If you start too fast you will suffer half way through and be running on tired legs too quickly рЯПЕIf you have to slow down or walk move to the left to allow runners to pass you рЯПЕEnjoy the atmosphere, the crowd and most of all THE RUN along with 1,000's of other runners!! Good luck MOVING MUMS....you CAN do it!!! Mrs. T. X вЭ§пЄПрЯПГрЯПЕрЯПГвЭ§пЄП #runtogether #10kwinterrun #ladiesrungroup #movingmumssawbridgeworth #runcoach #sawbridgeworth
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Me and my little workout shadow tonight! Love having my littlest buddy join me. Can't believe the difference in how I felt after that session. Not a great day overrun with hormones and I really didn't want to do that but the difference once I started and with a bit of motivation from my running playlist was amazing! Still not back on the running mileage and avoiding lot's of lower body strength work while I get my right glute back where it should be and pain free. 6 x rounds... of 30 seconds work, 15 seconds rest & 2 minutes between sets of: push ups, squat jumps, banded jacks, ski jumps, mountain climbers, barbell rows, dumbbell press, curls, overhead tricep extensions. Workout вЬФпЄП Hormones reset вЬФпЄП Happy Saturday nightвЬФпЄП рЯПЛпЄПрЯС©вАНрЯСІрЯМНвЭ§пЄП #saturdaynightworkout #myworld #mumsanddaughters #crosstraining #runninginjury #runningmummy #marathonrunner #exerciseformentalhealth #fitnessover50 #beatingmenopause #feelsomuchbetter
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*NEW TERM* STARTING 27th. February 2019 @ The Sawbridgeworth Tennis Club
WEDNESDAY'S 9.30-10.30am... 6 week term - £30 *PRE-BOOK ONLY* https://bookwhen.com/mumsfitmovingmums
* Safe and fun, bring your baby/toddler * Get stronger and fitter postnatally * Low impact cardio for new mums * Strength work with resistance bands * Strengthen and realign tummy muscles/pelvic floor through structured core exercises * Get some fresh air to boost your overall wellness * Meet other new mums.
Suitable for all levels and ability working in an effective way. All exercises modified where appropriate to your postnatal stage. Lot's of free parking, toilets and refreshments available. For more information and to book your place please visit: https://bookwhen.com/mumsfitmovingmums
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°AB REHAB CORE STRENGTH° - 25th. February 2019. A unique, low impact core strength class. * Mondays 9:30am - Memorial Hall Cost: £37.50 for 5 week term... £45.00 for 6 week term. Suitable for ALL ladies and levels of ability. From those with little or no core strength, postnatal ladies, running ladies or those that are looking for more challenging exercises. Designed to help improve your overall core/upper body strength, improve pelvic floor function, posture and *abdominal separation through a series of safe and effective structured exercises. For more information and to book please visit: https://bookwhen.com/mumsfitmovingmums
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Fabulous work Friday 'Improvers'! Great to see so many ladies running at 9am! 5k & 6.5k done! xрЯПГрЯТ™рЯПГ#movingmums #runtogetherFabulous work Friday 'Improvers'! Great to see so many ladies running at 9am! 5k & 6.5k done! xрЯПГрЯТ™рЯПГ#movingmums #runtogether

2 hours later and I was still thawing out! Oh my goodness that was a cold one this morning @ The Tennis Club for the buggy mums!рЯШ≥вЭДпЄПрЯМђпЄП It just meant we had to move a whole lot more and only spend 5 minutes on the mats working on core strength. Not even one of the coldest days of the year stopped these ladies, fantastic work everyone!!рЯСП The next 6 week term for Mummy & Buggy Fitness starts on Wednesday 27th. February 9.30-10.30am in Sawbridgeworth. Places fill quickly and it has been fully booked for the past 3 terms. For more details and to book a place please visit: https://bookwhen.com/mumsfitmovingmums #postnatalrecovery #postnatalfitness #postnatalspecialist #postnatalpt #safeexercise #sawbridgeworthexercise #sawbridgeworth

This was in the news again yesterday and I am so glad that the NHS will be screening new dads as well as mums for mental health issues. Speaking from experience, this can affect anyone, it doesn't matter how wanted a baby is or how long it takes to become a parent it can affect you in so many ways. Suddenly being in a world with the responsibility of this little bundle can create deep set emotions and anxieties that maybe have never surfaced before. Sitting in silence every n...ight with the TV off listening to a baby monitor, fearful of something happening, feeling palpitations and a racing heart. Talk about how you both feel, listen to your partners anxieties. The change in routine, lack of sleep all add to the emotions. This is so real and can manifest itself in many ways over a period of time. Don't end up years later with a blank memory of those first precious months...talk, talk, talk and get the help you might need. xрЯ§Ч https://www.bbc.co.uk/news/health-4642441 9
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Warming up in the freezing cold and snow BUT these fab @runtogether_ ladies still got themselves out running around Sawbridgeworth tonight! Two distances, 5km and 6.5km to choose from. How easy would it have been to sit in the warm and watch the TV?!?вЭДпЄПрЯПГвЭДпЄП #lovetheseladies #ladiesrunning #runninggroup #runtogether #runandtalk #hsp #winterrunning #runningisourtherapy #womensrunning #improvers #winterrun #sawbridgeworthrunning #sawbridgeworth #movingmumssawbridgeworth #runcoach #mentalhealthchampion

Mummy & Buggy ladies, please wrap up VERY warm for the morning! I will be in my usual MANY layers! x рЯШВвЭДпЄПрЯ•ґрЯМђMummy & Buggy ladies, please wrap up VERY warm for the morning! I will be in my usual MANY layers! x рЯШВвЭДпЄПрЯ•ґрЯМђ

This Relaxation class takes place with lovely Sue Forman on Thursday evenings in Sawbridgeworth...рЯ§Ч

Can't NOT mention this awesome story today! Not only did she run 268 miles but she came 1st. overall, beating the men and stopped to express breast milk at every aid station!!рЯШ≤рЯНЉрЯПГрЯ•ЗрЯШ≤ https://www.runnersworld.com/вА¶/jasmin-p aris-course-record-вА¶/

17 amazing ladies were booked to run on the first Tuesday night run group of 2019 and yesterday I received this lovely feedback from one of the ladies who joined us for the first time. This really is why I love doing what I do, getting ladies out running, feeling happy and most of all enjoying the experience!рЯПГвАНвЩАпЄП...вА¶
вЦґпЄП"Nicola, just to say it was lovely to meet you and compliment you on a fab session вАУ bit achy today but thatвАЩs to be expected вАУ really enjoyed chatting to the ...girls I didnвАЩt know and funny didnвАЩt even realise I was running ha ha вАУ loved the sprint sessions вАУ In the past I have always run alone and never run in the dark soвА¶ onwards and upwardsвА¶"вЧАпЄП
If you are wanting to start running, want to return to running or already running but looking to improve then come and join us. Sessions cost just £3.50 (discounted for block bookings). There are 0-5k Beginner courses (new dates coming soon) and my weekly daytime/evening Improver sessions for all abilities in Sawbridgeworth.
We are a RunTogether (England Athletics) group and as well as being a UKA Run Coach I am a Mental Health Champion for England Athletics/Mind which means you will always find a VERY supportive and welcoming environment every time.
To book a session or to find out all about the group and what we offer please visit the RunTogether page on:https://groups.runtogether.co.uk/Movin gMumsSawbridgeworth x рЯПГвАНвЩАпЄПрЯПГвАНвЩАпЄПрЯПГвАНвЩАпЄП #runtogether #runandtalk #womensrunning #runcoach #lovemyjob #runningismypassion #sawbridgeworthrunning #movingmumssawbridgeworth
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As we get deeper into the Spring marathon season and training runs get longer there are some great tips on form in this article from the fab Jo Pavey. Jo lists core strength training as something us runners should implement at least twice a week into our running. As well as being a qualified UK Athletics run coach and experienced personal trainer I am also qualified in advanced core work and would always work alongside a client incorporating this into any training program. Y...es, you need to add those miles into your legs but it's also so important to not neglect your core work, you will reap the benefits as well as helping to prevent injuries. When it comes to the core - it's certainly NOT about sit ups - in fact these DON'T feature in my work. It's all about building that powerhouse from the inside out and working on the deep stabilizing muscles that hold you together and support your back, hips and pelvis all of which are integral to the longevity of your running life. Happy running! xрЯПГрЯПГ https://www.runnersworld.co.uk/trвА¶/losi ng-form-on-long-runsвА¶
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WOW, just WOW!!!рЯШЃ Peggy, you are amazing!! Age is absolutely NO barrier...рЯТ™рЯПГрЯЪірЯПГрЯЪі

Three, two, one, go!!....рЯПГрЯПГрЯПГ First Friday back for the RunTogether Moving Mums running ladies with a speed session, drills and a relay race to finish. Absolutely no competitiveness at all!!!рЯШВрЯШВ These ladies definitely earned a glass of something nice for the weekend.рЯШЙрЯНЈ#lovetheseladies #runninggroup #womensrunning #mumsthatrun #thisgirlcanrun #running #ladiesrunning #runningisourtherapy #runhappy #runningforfun #runtogether #sawbridgeworthrunning #runcoach #englandathletics #movingmumssawbridgeworth @ Sawbridgeworth

Moving Mums I think we should give ourselves a big clap...рЯСПрЯСПрЯСП вЭ§пЄПвЭ§пЄПвЭ§пЄП

The intermediate abs rehab class is great! Hard work but worth it and Nicky is an excellent teacher and motivator! Would highly recommend it!

Thank you Nikki for all your knowledgeable advise and always giving more than you need to. Your such a caring and encouraging person Understands balance is important and an odd take way and Gin is the spice to life! <3

Really lovely friendly classes, I loved the buggy fitness classes in Bishops Stortford and Sawbridgeworth, great to get outside for some exercise and not have to worry about childcare. Nicky is fab!



The Ab Rehab classes were great too!



if I'm brave enough I might join you for the Nuclear mud run!

Nikki has reignited my love of fitness after having babies and has changed my way of looking at my body and diet. An inspirational and fun PT that has helped shift me into a much more positive mindset.

Nikki has inspired me with her knowledge & continuous support. 5* PT

Nikki has been doing some pt sessions with me for a few weeks now. The exercises are always varied and interesting, hard work but focussed on my needs. I didnt have childcare this week so brought my 2 and 5yo with me. Nikki opened up her playroom and helped with the kids so i didnt cool down and we did lots of exercises in the garden. My 5yo found facepaints so nikki and i ended up covered in glitter. Fantastic trainer, perfect for me as a mum пњљпњљпњљ

Nicky lives this stuff and is a really lovely, positive person on top of all her fitness talents!

Loving mums fit...even without a buggy to tow I can really get an amazing workout and feel great, especially being outside in the fresh air. Nicky is very professional and has lots of tips and advice for mums new and old :)

Ladies, if you're looking for an all over body workout I can highly recommend the buggy fit class on a Wed morning, a great session with a fantastic instructor.

Just finished 6 week course, beginners ab rehab. Was a great class and has made a difference. I'll be back for more classes in September.

Iv been having Nikki as my PT for few weeks now and I do her kettle bells and HIIT classes!!

Nikki is amazing and I never miss a class because she makes working out so enjoyable and fun

She has given me body confidence back since becoming a mummy to Twins because she is so determined to make you feel good about yourself

Absolutely love her!! пњљ

I've just completed the Ab Rehab beginners class and have to say it was brilliant! Everyone in the group was super nice and Nicola is such a great instructor: informative, supportive and lovely. I'd recommend this class to anyone who has had a baby and is looking to get their body back the right way! X

I would highly recommend attending one of Nicola's classes. I attended her Buggyfit classes a couple of months after my son was born and it was so nice just to get out and exercise in a really supportive environment. The classes are always fun but you work hard as well.



After I returned to work I could no longer attend Buggyfit but signed up for the Beginner's Ab rehab course followed by the Advanced Ab rehab course. Nicola is really knowledgeable and explained how the exercises would help improve our core strength in a way that really made your understand what we were trying to achieve. The beginner's course is a great starting place and I really noticed the difference in my core strength by the end.



I went straight from the beginner's course onto the advanced course and I am so pleased with the results. My core strength is so much better and it is really satisfying to see and feel the improvement. The atmosphere is relaxed and fun and although you work really hard you don't notice the time flying by. Nicola is always enthusiastic and so passionate about her work that you can't help but smile (even when planking or dead bugging!). I have already signed up to the next block of advanced classes.

I really enjoy the Wednesday morning Buggy Fit sessions, and my baby just loves watching all the mums making interesting shapes, she gets particularly excited when she gets to join me on the floor for floor exercises. The exercises are gentle and suitable, but definitely not too gentle that you don't feel bruised the next day (in a good way). Nicola has great professional knowledge and training about the postnatal body, which is very reassuring, both mum and baby can feel safe, it's also just a great excuse to get out the house (even though getting up in the morning can be a killer)!

I canвАЩt recommend mums fit enough! once I had my son 4 years ago I did the buggy fitness which is a great way to get out and about with the baby.

Then work and life got in the way of me taking care of myself.

Last year I decided I need to take control of my fitness and weight.

I felt so self conscious and couldnвАЩt bear the thought of going to a class so I opted for Personal training. Nicola Tilly, literally made me look in the mirror when I couldnвАЩt bear to and each week, built up my confidence and strength. I lifted weights that I didnвАЩt think was possible!

She not only made me feel fitter and stronger but mentally I was in a bad place and she listened and advised me and really helped to get my head straight.

In September I joined her 0-5k run group. It was a really big deal for me to run in public, as all my insecurities were still there, but again Nicola gave me the courage to do it.

I cried at the end of my first session as I thought IвАЩm not going to be able to do this. But every week all the ladies encouraged me and NicolaвАЩs love and passion rubbed off.

When I completed my last run of 5k I cried again, but this time out of absolute joy and happiness!

Since then IвАЩve consistently run 5k twice a week with my lovely running partner whom I met in the group and we hope to join the improvers group next.

So, if like me youвАЩre thinking about doing something, then do it with mums fit. You will experience kindness, compassion, empathy, phenomenal expertise and also lots of laughs along the way. Thank you Nikki Tilly for everything youвАЩve done for me xxx

Have been to one ab class so far and still feeling it two days later, lol! Definitely working my core and also increasing my knowledge of the 'right' exercises to do. Mum of 2yr old and 10wk old. X

Great fun, wonderful way to try and lose your mummy tummy but with no pressure if your little one decides to kick off. xx

Fantastic classes, I have loved every single one of them! Nicky is a wonderful teacher and she always adds a lot of fun and laughter into the sessions. Would highly recommend xx

Buggy fit on a weds morning is brilliant. You get a different, whole body work out every week.

Ab rehab on Mondays is just as good too.

I love that I can work out and do something for me whilst having my little one with me.

Nice friendly people in both groups.