New mums and mums-to-be
This month we're looking at new mums and those about to become mums. This is a magical time but it can be very stressful - both emotionally and physically. We want to help you get fit before you become pregnant, to stay strong and healthy during pregnancy, and to recover and get back to normal afterwards.
Always check with your GP before you start a new fitness regime, and never exercise if you're feeling unwell or have any unusual symptoms.
May Exercise program 
Nutrition & diet Recipe
May exercise program 
Make sure you warm up for at least five minutes before doing any exercise. Try going up and down the stairs a few times or simply marching on the spot.
Always add time for a simple cool-down stretch at the end of an exercise session. Check out the Fitness-Inspiration website if you need any guidance on what stretches to use.
Cat stretch
On a soft mat or towel, kneel on all fours with your hands directly under your shoulders and your knees directly under your hips. Place a rolled towel under your wrists for extra support if you like. Breathe in, pulling in your tummy and keeping your back straight. Then, as you breathe out, pull your tummy up and arch your back towards the ceiling, curling from your tailbone to your crown. Keep your neck relaxed and your arms straight but not locked.Breathe in at the top of your curl, and then as you breathe out uncurl back into the start position. Do not hollow your back in a reverse arch.
In each stretch, start the curl from the tailbone and imagine the spine moving, vertebra by vertebra.
Do 8-10 reps.
What does this do?
This uses the chest, arm and abdominal muscles. It takes the weight off your spine and promotes abdominal control to support the baby. It also helps to ease back pain and is a great breathing exercise.
Do the workout at home:
Mats or folded towels will provide a comfy surface and support.
Sliding squat
Stand with your back, head, shoulders and bum against a wall. Your feet should be parallel, hip width apart, and at a comfortable distance from the wall. Breathe out, pulling in your tummy, and bend your knees so you slide down. Stop when your thighs are almost parallel to the floor. Make sure you keep your feet flat and allow the wall to support your back. Then simply breathe in, stretch your legs up again and slide back to the standing position.In later pregnancy you may find it easier to use a stability ball behind your back too.
Do 8-10 reps.
What does this do?
This works out the quads (your front thighs), the pelvic floor and tummy muscles.
Do the workout at home:
Pregnancy is a good time to buy a stability ball - they're great for exercises or for a comfy seat when you get stiff, plus kids love them!
Chest opener
Sit on a chair with your back straight and both feet on the ground hip width apart. Keep an even weight on both buttocks. Keep your elbows bent by your sides, with your forearms out in front of you and your palms facing up (as if youre holding a tray).Pull your pelvic floor up and tummy in as you breathe in. Open your forearms to the side without moving your elbows. Your shoulders should stretch outwards but keep them down and dont hunch up. Breathe out and return to the starting position.
You can also do this seated on a stability ball - it will help to improve your core stability.
Do 8-10 reps.
What does this do?
The 'chest opener' uses the shoulder rotator muscles and upper back to open up the chest area. This is important to counterbalance the increasing weight of your breast and bump which pull your posture forward.
Do the workout at home:
If you want to use a stability ball, 65cm is the best all-round size.
Oyster
Lie on your side on a mat or towel. Place a cushion under your head, and under your bump when it becomes necessary for comfort. With your body in a straight line, draw your legs up 45 degrees in front of you. Bend them at the knees so your shins are in a parallel line to your body. Keeping your body still and your feet together, breathe out then open your top leg. Your knee should lift up to form a diamond shape. Keep your tummy pulled in throughout the movement. Breathe in and return to the starting position.Do 8-10 reps on each side.
What does this do?
This works the buttock muscles (gluteus medius) which are vital for stability and support during pregnancy.
Do the workout at home:
Use cushions or pillows for head, lower back and bump support.
Foot exercise
Do this exercise either sitting, or standing with support (such as the back of a chair or the side of a table). Keep your back straight and relaxed, and your tummy pulled in.Do 10 reps of point and flex for each foot (point your foot down then flex it upwards, stretching your calf).
Do 10 circles in each direction for both feet.
What does this do?
These exercises are quick and easy to do any time that suits. Doing so will improve blood circulation, reduce swelling in the ankles, and help to prevent calf cramps.
How can I make these exercises work harder?
During pregnancy the trick is to prepare your muscles for the changes your body is going through. When it comes to exercise therefore, you should be doing little and often rather than thinking about increasing resistance. Listen to your body and rest whenever you need to.
As your bump gets bigger it can help to change your position every 35 minutes. Walking is also a great way to increase the cardiovascular strength needed for labour.
Remember, it takes up to 18 months for your body to return to normal after childbirth, so be kind to yourself. Take it easy.
This month's nutritional recommendations
We know mum's-to-be get all sorts of cravings, so often the body is telling you what you need. The key is to be sensible and try not to gain more than the weight of the baby, so don't over-indulge.
- We recommend lean protein such as chicken and fish.
- With fruit and veg, citrus, tomatoes, broccoli, peppers and blackcurrants are all good sources of Vitamin C which helps you absorb iron.
- Up to week 12 get extra folic acid from leafy green veg - steam, don't boil.
- Vitamin D (found in taramasalata and oily fish like sardines) is good for your bones and the developing baby.
- Drink lots of water to keep hydrated. Fresh ginger tea will help with nausea (you can also leave it to chill and drink cool).
- Avoid too much caffeine.
- Snacks are great to keep your energy at a stable level. Try vegetable sticks with hummus, natural yogurt (a good source of calcium), veggie bean soups, and pitas stuffed with salad, tinned tuna and a light dressing.
- Avoid paté, mould-ripened cheese, swordfish and marlin (tuna is fine).
Golden nugget
It's important to follow the advice of your doctor and always listen to your body. Whether you're used to regular exercise or not, it's a great way to keep you and your baby healthy (as long as it is a normal pregnancy - remember to seek your doctor's advice first).
Josh and Corrine's recommended recipe - May
Salmon teriyaki with a sweet potato mash
Simple yet delicious and good for you too. If you prefer, this dish can also be served with some stir-fried vegetables, on top of a salad, or with rice.
See our full recipe and ingredients 
