Mum &Baby Wellness in the media!

Parenting, lifestyle, wellness and fitness articles and media mentions.

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MAMAHOOD FITNESS EXPERT

MAMAHOOD STAMPS (GREY)

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INTERVIEWS

Pregnant in Cape Town July 2015

Interview in PiCT

ARTICLES

Things to do with kids Magazine Winter 2015

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ALL 4 WOMEN ARTICLES

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A Winter workout that you can do at home

A Winter Workout

How to avoid catching a cold in gym

How to avoid catching a cold in gym

Busy Mommy Workout

Busy mom's workout

5 Exercises to tone your legs

5 EXERCISES TO TONE YOUR THIGHS

WELLNESS HUB

The Lazy Weekend Workout

The Lazy Weekend Workout

TUM TO TOTS – SIMPLY WELLNESS WITH CARLA COLUMN

Carla Smith

CARLA SMITH

CARLA SMITH IS A WELLNESS EXPERT AND MOM TO A GORGEOUS LITTLE BOY. SHE HAS 9 YEARS OF EXPERIENCE IN THE FITNESS AND WELLNESS INDUSTRY, AS A FITNESS TRAINER. SHE IS PASSIONATE ABOUT HELPING MOMS AND TOTS LIVE A HEALTHIER LIFE THROUGH HEALTHY EATING AND SIMPLE MOMMY-FRIENDLY EXERCISE. WHEN SHE ISN’T CREATING PERSONALISED EXERCISE AND NUTRITION PLANS FOR CLIENTS, SHE IS SHARING HER ENDLESS KNOWLEDGE AND IDEAS ON HER MOM AND BABY WELLNESS BLOG, DIARY OF A WELLNESS MUMMY. SIMPLY WELLNESS WITH CARLA WILL SHARE FITNESS TIPS, MOMMY WELLNESS AND PREGNANCY TIPS, AS WELL AS HEALTHY RECIPES AND EXERCISES FOR MOMS.

 

Herbex Health

Weekly Exercise and Nutrition Chat on the Herbex Health Facebook Page

Nutrition Chat

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Articles for Herbex Health

The 5 Main Causes of Cellulite

5 Main causes of cellulite

5 Steps to Goal Setting

5 Steps to setting goals

Exercise Plans for Herbex Health


More WorkoutsMom and Baby Training Program

Toning and Exercise plans

Personalised exercise plans

A happy HELLO to Carla SMith

Diet plans for Herbex Health

Budget eating plan

EXERCISE PLANS FOR HERBEX HEALTH

Ladies Training Programme

by Carla Smith – Fitness Expert

thumb-anim-ladies-push-up

1. LADIES PUSH-UP

Lie down on your stomach, put your hands shoulder-width apart (palms flat down).
Cross one foot over the other and lift them off the ground.
Keep your abs tight and back straight throughout the exercise.
Take a deep breath in and push yourself up using your arms, breathe out as you contract your abs and glutes.
Slowly lower yourself back down till your chest almost touches the floor.
REPEAT 3 SETS OF 15

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

thumb-anim-ladies-single-arm-dumbbell-row

2. SINGLE ARM DUMBBELL ROWS

Start the exercise in a push-up position. Move your feet wider than hip-width apart.
Suck your navel in towards your spine and tighten your glutes throughout the exercise.
Bend your right arm to pull the weight upwards in a rowing motion as close to your side as possible.
Lower your arm back into the starting position.
REPEAT 3 SETS OF 15 ON EACH ARM

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

 

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3. GLUTE RAISE AND AB CRUNCH

Start the exercise on all fours on your knees.
Keep your abs tight and your back straight throughout the exercise.
Bring your knee in towards your chest, at the same time contract your abs and crunch.
Then kick the same leg back at a 90 degree angle (keeping your leg bent).
REPEAT 3 SETS OF 15 – 20 ON EACH LEG

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

 

thumb-anim-ladies-single-leg-hip-extension

4. SINGLE LEG HIP EXTENSION

Lie on your back with knees bent and feet flat.
Raise your right leg straight up.
Suck your navel towards your spine, squeeze your glutes and raise your hips as high as you can and hold. Be careful not to drop your hips.
REPEAT 3 SETS OF 30 SECONDS ON EACH LEG

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

 

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5. KNEE CROSSOVERS

Start the exercise on all fours. Hands shoulder-width apart with your knees bent and feet together.
Keep your back straight and abs tight.
Lift your right leg, keeping your knee bent and toes pointed. Cross your leg behind your left knee then bring it back to the starting position.
REPEAT 3 SETS OF 15 – 20 ON EACH LEG

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

thumb-anim-ladies-reverse-lunges6. REVERSE LUNGES AND TRICEP KICKBACKS

Start in a standing position, with a dumbbell in each hand, palms facing inwards.
Take one big step forward with your right leg, then lower your back knee and lean forward so that your knee is at a 90 degree angle. Be careful that your knee does not extend past your foot.
Keep your abs tight and back straight while pushing your weight into the centre.
Stay in this position, keeping your dumbbells in line with your waist and close to your sides.
Push your arms back, keeping them straight, as you straighten your legs slightly.
And bring your arms to the front (to 90 degrees) as you bend down and slightly forward on your knees.
REPEAT 3 SETS OF 15 ON EACH LEG

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

thumb-anim-ladies-plie-squat

7. PLIÉ SQUATS WITH BICEP CURLS

Stand with your legs wider than hip-width apart, holding one dumbbell in each hand. Palms facing upwards.
Push your hips back and keep your abs tight throughout the exercise.
Squat down and hold for 3 seconds.
Slowly come back into the start position, bend your elbows and curl the dumbbells towards your shoulders and tense your legs on the way up.
REPEAT 3 SETS OF 15

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

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8. SHOULDER AND CALF RAISES WITH OBLIQUE TWISTS

Start in a standing position (abs tight, feet hip-width apart), hold one dumbbell in each hand, resting each weight on top of your shoulders, palms facing forward.
Come up onto your toes and push the weights over your head (arms straight).
As you lower yourselfto stand on flat feet, bring the weights back to shoulder position and twist your upper body to the left.
Then back to centre and twist to the right. That’s 1 set.
REPEAT 3 SETS OF 12

Tums and Bums Training Programme

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1. REVERSE CRUNCHES

Lie on your back, your knees bent and your feet flat on the floor. Cross your feet one over the other.
Take a deep breath in while lifting your legs towards your chest.
At the same time lift your hips off the ground by using your lower ab muscles.
Breathe out as you lower your legs back down to just above the floor, keeping your knees bent.
REPEAT 3 SETS OF 15

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

anim-thumb-tums-single-leg-hip-extension

2. SINGLE LEG HIP EXTENSION

Lie on your back, your knees bent and your feet flat on the floor.
Raise your left leg straight up, squeeze your glutes and suck your navel towards your spine.
Raise your hips as high as you can and hold for 15 seconds (building up to 30 seconds). Swop legs.
REPEAT 3 SETS OF 15 SECONDS

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

 

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3. PELVIC TILTS

Lie on your back, your knees bent and your feet flat on the floor. Keep your arms at your sides.
Take a deep breath in and tighten your abs and glutes. Breathe out as you tilt your pelvis upwards (towards your head) and hold for 10 seconds.
Gently tilt your pelvis back.
REPEAT 3 SETS OF 15 – 20

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

anim-thumb-tums-single-leg-squats

4. SINGLE LEG SQUAT

Stand upright, feet together and your hands on your hips.
Keep your back straight and your navel sucked in toward your spine.
Place your right foot on top of a paper plate (the paper plate makes it easier to slide your foot).
Place your weight onto your left leg, slide the paper plate out slowly and squat (keeping your abs and glutes tight and your left knee bent at 90 degrees).
Slowly return to the starting position. Swop legs.
REPEAT 3 SETS OF 15 – 20 ON EACH SIDE

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

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5. KNEE TO ELBOW

Lie on your back, your knees bent and your feet flat on the floor.
Suck your navel in towards your spine and tighten your glutes throughout the exercise.
Cross one leg over the other at 90 degrees. Put your left hand against your ear, elbow bent.
Suck your navel in towards your spine and curl up, bringing your left elbow up to touch your right knee. Hold for 2 seconds.
Lower yourself back down to the starting position. Now start with your right elbow touching your left knee. Keep alternating.
REPEAT 3 SETS OF 15 ON EACH SIDE

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

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6. OUTWARD HIP ROTATION

Lie on your left side with thighs stacked on top of each other, bend your knees at 45 degrees, rest your head on your hand.
Bring both knees forward, place a dumbbell in your hand, elbow bent against your side.
Lift your left leg and arm towards the ceiling. Hold for 2 seconds and return to the start position. Swop sides.
REPEAT 3 SETS OF 15 – 20

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

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7. CURL UPS

Lie on your back, your knees bent, your feet flat on the floor and your arms at your sides.
Suck your navel in towards your spine and keep your chin on your chest.
Use your abdominal muscles to gently lift your shoulders off the floor, at the same time reach towards your heels with your fingers.
Lower yourself back down to the starting position.
REPEAT 3 SETS OF 15

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

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8. GLUTE RAISE AND AB CRUNCH

Start the exercise on all fours on your knees.
Keep your abs tight and your back straight throughout the exercise.
Bring your knee in towards your chest, at the same time contract your abs and crunch, then kick the same leg backwards at a 90 degree angle (keep your leg bent).
Lower your leg back into the starting position.
REPEAT 3 SETS OF 15 – 20 WITH EACH LEG

 

We ALWAYS recommend talking to your doctor before you start any new exercise routine.

Mom and Baby Training Programme

Warm up: easy stretching

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1. LADIES PUSH-UPS WITH BABY

Place baby safely on the floor in front of you. Start the exercise on all fours, with your hands shoulder-width apart (palms flat on the floor). Cross one foot over the other.
Keep your abs tight and back straight throughout the exercise.
Slowly lower yourself down till your chest almost touches the floor.
Make eye contact and pull faces at baby as you do the exercise. Try to kiss baby’s forehead as you lower yourself down. You’ll enjoy it as much as they will.
Take a deep breath in and push yourself up using your arms, breathe out as you contract your abs and glutes.
REPEAT 3 SETS OF 15

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

anim-thumb-mom-and-baby-squats

2. SQUATS WITH BABY

Find a wall (in a room or a passage). Stand as close as possible to the wall. Place your feet wider than hip-width apart, holding baby securely in your arms.
Lean against the wall to secure your back. Push your hips back and keep your abs tight throughout the exercise.
Squat down and then move up and down 3 times in a gentle and controlled motion.
Slowly come back up into the start position.
REPEAT 3 SETS OF 15

 

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

 

anim-thumb-mom-and-baby-curl-ups

3. CURL UP WITH BABY

Lie on your back, knees bent, feet flat on the floor. Place baby on your lap – head up, sitting and facing mom. Secure and hold baby during the exercise.
Suck your navel in towards your spine and keep your chin on your chest.
Use your abdominal muscles to gently lift your shoulders off the floor.
Try and kiss baby’s forehead as you push your body forward.
REPEAT 3 SETS OF 15 – 20

Cardio component: 30 seconds of skipping/stepping or jogging on the spot

anim-thumb-mom-and-baby-rock-a-bye

4. ROCK-A-BYE BABY

Stand with your feet hip-width apart, holding baby in your arms.
Slowly rock off your one foot as you twist your upper body to the side.
Slowly, in a gentle, controlled motion, rock baby in your arms from side to side.
Keep your abs tight and your back straight throughout the exercise.
REPEAT 3 SETS OF 15

We ALWAYS recommend talking to your doctor before you start any new exercise routine.

Stretches

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1. TRICEP STRETCH

Bend one elbow and hand behind your head. Gently apply pressure on top of your elbow until you feel a stretch along the back of your arm.
Keep your abs tight and your back straight.
HOLD THE POSITION FOR 30 SECONDS AND SWOP ARMS.

 

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2. SHOULDER STRETCH

Relax your elbows and stretch one arm across your chest. Lock the other arm over and gently pull your arm towards your chest.
Keep your abs tight and your back straight.
HOLD THE POSITION FOR 30 SECONDS AND SWOP ARMS.

 

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3. THIGH STRETCH

Start in a standing position. Hold on to a table or chair for support.
Slowly lift one leg behind you, pull your heel towards your glutes and squeeze.
Keep your abs tight and your back straight.
HOLD THE POSITION FOR 30 SECONDS AND SWOP LEGS.

 

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4. GLUTE STRETCH

Start in a seated position.
Straighten out one leg and bend one knee, cross your foot over your knee. Rotate your upper body away from your bent knee.
Keep your abs tight and your back straight.
HOLD THE POSITION FOR 30 SECONDS AND SWOP LEGS.

 

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5. INNER THIGH STRETCH

Start in a seated position. Bend both knees, bring your feet together in front of you, soles touching.
Slowly use your arms to push your knees away from you till you feel a stretch.
Keep your abs tight and your back straight.
HOLD THE POSITION FOR 30 SECONDS.

 

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6. AB STRETCH

Lie on your stomach, your feet together, keeping your hips on the floor. Place your arms out in front of you.
Slowly push up with your arms and lift your shoulders and head.
Keep your abs tight and your back straight.
HOLD THE POSITION FOR 30 SECONDS.

 

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7. HAMSTRING STRETCH

Start in a seated position.
Extend one leg and bend the other one to the side.
Take a deep breath in and stretch out your arm, slowly bend your upper body forward towards your extended leg. Try to touch your toes as you breathe out.
Keep your abs tight and your back straight.
HOLD THE POSITION FOR 30 SECONDS AND SWOP LEGS.

anim-thumb-stretches-backs

8. BACK STRETCH

Start in a kneeling position.
Lift your arms straight over your head, push your hips out as you slowly lower your upper body towards the ground. Stretch out your arms.
HOLD THE POSITION FOR 30 SECONDS.

 

We ALWAYS recommend talking to your doctor before you start any new exercise routine.

Exercises to combat cellulite by Carla Smith – Fitness Expert

Exercises to combat cellulite

So here’s the good news about cellulite: You are not alone in the fight against the unfortunate orange-peel effect. Millions of people have it – yes, even skinny people.

The bad news: You’re going to have to put some effort into getting rid of it. Besides a good diet, exercise is another way of blasting cellulite.

A combination of strength training and aerobic exercise can help build muscle and increase fat burning, in turn improving your skin and muscle tone and reducing the appearance of cellulite.

Try this cellulite-busting programme in conjunction with healthy food and lots of water to flush out the toxins. And remember to be patient; your cellulite didn’t appear overnight, so it won’t go away overnight.


Target: Back of thighs

TARGET:

Back of thighs

DUMBBELL LEG CURLS:

3 sets of 15–20

 

Step 1: Lie flat down on your stomach, rest your head on your folded arms.

Step 2: Hold a weight between your feet, keeping your tummy tight and your back straight.

Step 3: Squeeze your feet together and slowly curl your legs towards your bottom.

Step 4: Slowly and controlled lower your legs back down to the starting position.


Target: Outer thighs

TARGET:

Outer thighs

OUTER THIGH CIRCLES:

3 sets of 15–20

 

Step 1: Lie on your side with one leg stacked on top of the other, resting your head up on your hand.

Step 2: Slowly lift your top leg as high as you can, then slowly lower it half-way and do one mini circle.

Step 3: Lower your leg back to the starting position.


Target: Inner thighs

TARGET:

Inner thighs

PLIé SQUATS:

3 sets of 15–20

 

Step 1: Stand with your legs wider than hip-width apart, holding one dumbbell between your two hands with palms facing upwards.

Step 2: Push your hips back while keeping your abs tight throughout the exercise.

Step 3: Squat down and slowly pulse up and down for 3 seconds.

Step 4: Slowly come back up into the starting position, tensing your legs on the way up.


Target: Bottom

TARGET: 

Bottom

DONKEY KICKS:

3 sets of 20

 

Step 1: Start on all fours with your elbows on the mat and your tummy tight.

Step 2: Slowly kick your leg up, fully extending your leg and lifting it as high as you can.

Step 3: Slowly lower your leg until your knee is just above the ground and kick it back up again.


Target: Tummy

TARGET:

Tummy

CURL-UPS WITH WEIGHTS:

3 sets of 15–20

 

Step 1: Lie on your back with your knees bent, your feet flat on the floor. Hold a dumbbell with both hands, keeping your arms straight and on top of your body.

Step 2: Suck in your navel towards your spine and keep your chin on your chest.

Step 3: Use your abdominal muscles to gently lift your shoulders off the floor, at the same time rolling the weight up your knees.

Step 4: Slowly lower back down and repeat.