Fit Mom, or Ania Dziedzic, is one of the most popular Polish trainers. The main principle of its operation is the slogan: "an active family is a happy family". That's why Fit Mom has created a training program aimed at young mothers, it also conducts classes for pregnant women and online training broadcasts for everyone. Read what exercises Ania Dziedzic offers and what effects you can expect from them!
Fit Momis a promoter of physical activity with great sports experience.Ania Dziedzicis a graduate of the Academy of Physical Education in Katowice, fitness, swimming, tennis and skiing instructor.Fit Momalso completed a dietetics course. Privately, Ania Dziedzic is a wife and mother of two children, which is why she directs her trainings mainly to pregnant women and young mothers - she motivates them and their families to spend time actively. What's more, she runs a blog on exercise and he althy eating, personal training, and classes at a fitness club. Ania Dziedzic has also created a training program "BE FIT MOM" based on the principle of 3 in 1: mother + baby + stroller. In spring and autumn, Fit Mom organizes outdoor activities for young mothers in Pola Mokotowskie in Warsaw. What's more, from Monday to Friday, on his Facebook profile, he conducts live training for his fans - both beginners and advanced. Start daily at 9:15.
Fit Mom exercises for pregnant women
Sports in life Fit Mom has been around since she was 3 years old, so when she got pregnant for the first time, she didn't want to quit. She looked for information, consulted doctors, midwives and physical therapists. She gathered knowledge that she later shared with other women: both before and after giving birth.
Exercise during pregnancy not only helps to keep you fit and in a good mood, but also prepares you for childbirth and makes it easier than in physically inactive women at that time. Ania Dziedzic emphasizes that expectant mothers can perform:
- pelvic floor exercises
- exercises for the transverse abdominal muscles
- exercises for deep abdominal muscles
- exercises to strengthen the spine
- improving exercisescirculation
- exercises for buttocks and thighs
- exercises to improve pelvic mobility
- breathing exercises
It is worth remembering, however, that the oblique abdominals, transverse muscles and deep muscles can be exercised from the beginning of pregnancy, if you have already trained them before, but if you just want to start - wait until the 12th week of pregnancy. Strengthening these muscles should be completed in the 37th week of pregnancy.
Of course, in the case of all kinds of exercises, we are talking about women who are pregnant properly and who have consulted their doctor for training.
Worth knowingFit Mom's advice on how to exercise safely during pregnancy
1.If you exercised before pregnancy, start training immediately, but if you haven't exercised at all, wait until the second trimester before training.
2.In the first trimester of pregnancy, do not exercise on the days of your period - it may cause a miscarriage.
3.Don't do sit-ups. As Ania Dziedzic points out, they strengthen the rectal abdominal muscles, and after all, we want to stretch them during pregnancy.
4.Do not exercise to raise the heart rate - shortness of breath may cause the baby to suffer from oxygen deficiency.
5.Don't forget about breathing and relaxation exercises - they can be helpful already during labor.
Fit Mom exercises for everyone
Fit Mom exercises can also be performed by all people who want to strengthen their muscles and burn fat. Among the trainings she offers there are, among others :
- home circuit training
- TRX home workout
- exercises for straight abdominal muscle stretch
- exercises for slim thighs
- cellulite reduction exercises
- back strengthening exercises
- exercises for slender arms
- "donut" exercises
- exercises to strengthen the abdominal muscles
- pair exercises
There will also be such innovative proposals as exercises with the use of a couch, a kitchen counter, exercises on the beds in a children's room or strengthening training with the child on the back. Among the exercises that she often uses, there are also such well-known activities as crunches, squats, plank, bicycle, lunges and lunges.
Fit Mom training for beginners
Just starting to exercise? Discover the Fit Mom training for beginners!
What are the effects of exercises with Fit Mom?
Fit Mom helps pregnant women to stay in good shape until childbirth, and her exercises are described by every fan as very demanding. They comment: "greatexercise - hard, but it's worth it "," I'm barely alive, but I made it. "One of Ania Dziedzic's favorite forms of training is tabata - a short, 4-minute, but very intense interval training, accelerating metabolism and fat burning.
Fit Mom workouts increase the endurance and efficiency of the body, but its fans emphasize above all that thanks to exercise they lose kilograms, cellulite and the so-called a tire on the belly. Within 6 weeks, their weight drops on average by 4-6 kg, and training with Ania Dziedzic for six months may mean even 18 kg less - depending on the intensity and frequency of exercises and the starting weight.
Diet Fit Mom
Ania Dziedzic emphasizes that the key to success, apart from exercise, is a proper diet. Among the most important principles of he althy eating, Fit Mom mentions the presence of fruit and vegetables in everyday meals - vegetables should be eaten 4 times a day, fruit - at least once. However, the irregularity of eating meals works badly, and the biggest mistake is shifting eating a warm dinner to the evening and eating dinner instead of it, and skipping breakfast altogether. Morning coffee, instead of a meal, will only stimulate our appetite and the feeling of suction in the stomach. What's more, we should eat every 3-4 hours - little, but often. According to Ania Dziedzic, it is also not worth limiting water consumption (and we should drink at least 2 liters a day) in favor of carbonated drinks. We should drink water 15 minutes before and after a meal, never while eating. The trainer also does not recommend eating fast food - we can only try it once a month.
This will be useful to youFit Mom's recipe for banana pancakes with chocolate
Ingredients:
- 3 bananas
- 3 eggs
- spoon of xylitol
- a pinch of baking soda
- 8 tablespoons coconut flour
- 100 g dark chocolate
- 30 ml cream 30%
Preparation method:
Beat the eggs, then blend them with the bananas. Add a pinch of baking soda and a tablespoon of xylitol, then about 8 tablespoons of coconut flour. Mix everything together and fry in coconut oil until they are plump.
To prepare the sauce, heat the cream in a small pot and add the finely chopped chocolate. Heat up for a moment, then set aside and wait for the ingredients to combine.