Heather is the founder of HA Fitness, Wimbledon, London which she has run with a passion for over 18 years. With a focus on mums to be and post natal mums, and a champion of outdoor fitness Heather shares her expertise on post partum exercise, how to get started, when, how and where. If you’re a mum ready to get back to exercising and interested in getting fit after having a baby this is a must read.
Tell us about HA Fitness, what it is and why you set it up
When I first started out, there weren’t many companies offering personal training and classes outside. People went to the gym to get fit.
Heather Waghorn, founder HA Fitness
I wanted to offer something more than exercise machines. I wanted to get people outside in the fresh air, enjoying the beautiful outdoor spaces that we have around here. I wanted to encourage people to stop staring up at steel beams and be out in the sunshine instead. My goal was to create fun classes that are more than just a workout routine, they’re a community and a place to make friends.
What’s your background?
After a Business Studies degree, I worked into marketing for 7 years. I loved it, but craved a more active, outdoor lifestyle!
For mums wanting to get back into shape after having a baby where’s the best place to start?
Pelvic floor exercises! It’s not just about feeling confident laughing and sneezing, you need to create a strong foundation on which to build on.
How soon after giving birth can mums start exercising?
To join our classes and personal training sessions, we need mums to be signed-off by their GP. This is usually between 6-10 weeks post-partum. Before this we encourage mums to enjoy plenty of walks with the buggy and, of course, pelvic floor exercises.
Out in all weathers getting fit with mum & baby
Are there any exercises that should be avoided?
This is a complex one to answer in a few sentences! It’s based on how well mum is recovering and any pregnancy/birth related issues. Before starting to coach a new mum, we would do a full health assessment and advise from there.
How often and how long should you exercise for postpartum?
As above, it’s very individual. The key is to build up gradually and follow a progressive program. Muscles are built on rest, so remember to take some time out to recover. Even supermums need to nap!
What’s the best time of day to exercise?
Whenever you feel you have the most energy, and baby allows!
Getting fit after having a baby in the great outdoors
Which is better: yoga, cardio or weights, for post natal mums?
A combination of all of these things would make a fantastic programme for new mums!
What is the best exercise to lose weight after pregnancy?
There’s no one-size-fits-all formula (despite what the media may tell you!). It should be a gradual process of increasing day-to-day activity levels, a tailored exercise plan and good nutrition.
Where’s the best place to exercise?
Wimbledon Common! Whether it’s sun-dappled paths or a frosty winter wonderland, I just love doing my own workouts up there, and training others too.
You’re a great advocate for exercising outdoors instead of in a gym, what are the main benefits?
Fresh air gives you a fresh perspective on life, and being outside is a natural mood booster. It’s also a changing environment which naturally adds a lot more fun and creativity into the sessions. As an added benefit, in the summer you get to soak up some vitamin D. And in the winter, there’s always a great sense of comradeship, especially when the weather is challenging! All of this creates a sense of achievement, confidence and builds motivation.
What’s your favourite business moment?
I have many! But most recently, I was at a networking event and my accountant was there. After my presentation, she told me off for introducing HA fitness as a “little company”. She said it was an 18-year-old, well established successful enterprise. It brought a tear to my eye!
Do you have any foodie tips to help when returning to a fitness program?
- If you’re exercising regularly, you may need a little extra protein in your diet to promote muscle tissue growth and repair. Try to include some lean protein with each meal.
- Stay well hydrated. Drinking plenty of fluids will ensure you to get the most out of your workout, and help with recovery too.
- When you’re starting out, it’s unlikely you’ll be doing enough to need to take on extra carbohydrates, so avoid drinking sports drinks, especially if you’re trying to loose weight, as it’ll be counterproductive.
If you had one piece of advice for someone just starting out on getting fit after having a baby, what would it be?
Find an activity you enjoy doing and/or people you enjoy doing it with. This will help massively with your motivation levels and adherence to your fitness plan.
Heather Waghorn, HA fitness Ltd, 07941 851 778, www.hafitness.com, www.facebook.com/hafitnessltd, www.instagram.com/hafitness_wimbledon, www.linkedin.com/in/heatherwaghorn
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