Greg Whyte - Bump It Up: The Dynamic, Flexible Exercise and Healthy Eating Plan For Before, During and After Pregnancy

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First published in Great Britain in 2016 by Bantam Press

an imprint of Transworld Publishers

Copyright Professor Greg Whyte OBE 2016

Recipes Fran Warde 2016

Nutritional advice Catherine Zabilowicz 2016

Illustrations Liane Payne 2016
Cover design: Andy Allen/TW
Cover illustrations Shutterstock

Greg Whyte has asserted his right under the Copyright, Designs and Patents Act 1988 to be identified as the author of this work.

Every effort has been made to obtain the necessary permissions with reference to copyright material, both illustrative and quoted. We apologize for any omissions in this respect and will be pleased to make the appropriate acknowledgements in any future edition.

A CIP catalogue record for this book is available from the British Library.

Version 1.0 Epub ISBN 9781473541627

ISBN 9780593077481

This ebook is copyright material and must not be copied, reproduced, transferred, distributed, leased, licensed or publicly performed or used in any way except as specifically permitted in writing by the publishers, as allowed under the terms and conditions under which it was purchased or as strictly permitted by applicable copyright law. Any unauthorized distribution or use of this text may be a direct infringement of the authors and publishers rights and those responsible may be liable in law accordingly.

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The information and advice in this book are intended as a general guide in relation to the specific subjects addressed. They are not intended as a substitute for medical advice. Do not begin any exercise programme or undertake any self-treatment without first seeking professional guidance from your GP or a qualified healthcare practitioner. So far as the author is aware, the information given is correct and up-to-date as at the time of publication. The author and publishers disclaim, as far as the law allows, any liability arising directly or indirectly from the use, or misuse, of the information contained in this book.

Professor Greg Whyte OBE is a world-leading performance scientist and physical-activity expert, who has spent over two decades enhancing the quality of life of a broad range of people from Olympic champions, to cancer patients, celebrities and first-time mums. A father of three, he has helped not only his own wife but a huge number of mums, including celebrity mums, optimize their pregnancy, and the delivery and early years of their children.

Greg is a Professor of Sport and Exercise Science at Liverpool John Moores University and Director of the Centre of Health and Human Performance on Londons Harley Street, where he runs a specialist exercise, nutrition and lifestyle clinic for pregnancy. He is also a regular media contributor on the topic of exercise and pregnancy, as well as other specialist areas of exercise and performance. Greg is also the author of Achieve the Impossible. For more information on Greg Whyte and his work, see his website at www.gregwhyte.com.

A consultant to numerous sportswomen and celebrities, and the performance expert behind the incredible Comic Relief and Sports Relief challenges, Professor Greg Whyte OBE is well known for his innovative fitness programmes, which are regarded as the gold standard when it comes to healthy living.

In BUMP IT UP, Greg clears away the confusion and dispels the many myths surrounding exercise and pregnancy to offer invaluable guidance on how to exercise safely and eat healthily through each trimester and beyond. Describing pregnancy as a two-year journey, not merely one that lasts for nine months, Greg, a father of three, also explains how the right exercise and a healthy, balanced lifestyle will...

• boost your chances of conception
• help you to be fit and relaxed through each stage of your pregnancy
• reduce your stress levels as you prepare for labour
• keep you feeling energized and active as you adapt to the demands of motherhood

Guiding you through each trimester, Greg provides an easy-to-follow, fully illustrated exercise programme suitable for all levels of fitness, and expert guidance on nutrition. There is also a range of delicious and adaptable recipes created by an award-winning food writer.

Designed to keep you feeling on top form, and with an inspirational foreword by mum and celebrity fitness expert Davina McCall, BUMP IT UP is both practical and empowering. It is a one-stop-shop for essential advice on how to be fit, active and healthy before, during and after pregnancy.

To Penny, my wife, my love and the best mummy our three beautiful children, Maya, Elise and Mitchell, could ever wish for

When I was clubbing and dancing four nights a week for six hours each night, I didnt need to train or follow an exercise plan. I was fit, active and had bags of energy. But after I had my first baby, Holly, I hadnt got rid of my baby weight before I got preggers with my second baby! Anyhoo...

With my second pregnancy, I just ballooned. I was absolutely enormous, and there was a severe danger that even my Crocs wouldnt fit me! But I decided to do something positive about this and started exercising while I was pregnant with Tilly. I am so glad I did, and I can honestly say I never looked back. I took a very sensible approach, telling myself, Nice and easy does it... but DO it!!!

Greg and I have often talked about the sketchy and sometimes contradictory advice that is out there for pregnant women, which can be very confusing. So I am absolutely delighted that here, at last, is the definitive guide to what, how much, and when you should exercise, as well as how to prepare yourself mentally for this important time in your life. And no one is better than Greg at that! He is such a fantastic motivator.

With Bump It Up, in addition to guiding you through the exercise plans for each trimester, Greg and his team provide invaluable advice on nutrition and offer some truly yummy recipes, menu ideas and information on how critical a healthy lifestyle can be if you want to enhance your pregnancy journey from conception through to life as a new mummy.

I would literally walk over hot coals for this man because he got me through the toughest experience of my life, my Sport Relief challenge. I know that when you have your great pregnancy and delivery, youll want to walk over hot coals for him too!

Davina McCall

I am delighted to welcome you to Bump It Up, a safe and effective exercise, nutrition and lifestyle programme. While we traditionally think of pregnancy as the nine-month period from conception to birth, it is clear that it is in fact a much longer journey, starting from the path to successful conception and carrying on through the three trimesters of pregnancy and, finally, to the post-partum period and beyond.

Designed to accompany you on your entire pregnancy journey, Bump It Up begins with your personal Fertility Lifestyle Programme, a plan devised to optimize your chances of conception. Once youve successfully conceived, the next chapters in the book focus on the importance of exercise and nutrition during pregnancy and provide fully illustrated, easy-to-follow exercise plans for each of the three trimesters. Finally, Ive provided detailed guidance on exercise and lifestyle during the post-partum period and beyond all you need to know about how to look after yourself during this important phase of your life. In short, this chapter is all about