Duigan James - Clean & Lean Pregnancy Guide: The Healthy Way to Exercise and Eat Before, During and After Pregnany

Clean & Lean
Pregnancy Guide

THE HEALTHY WAY TO EXERCISE AND EAT BEFORE, DURING AND AFTER GIVING BIRTH

James Duigan, world-renowned wellness guru and owner of Bodyism, Londons premier health and wellness facility, is one of the worlds top personal trainers. Bodyisms glittering client list includes Elle Macpherson, Rosie Huntington-Whiteley, Lara Stone, David Gandy, Holly Valance and Hugh Grant.

Photography by Sebastian Roos and Charlie Richards

Copyright 2014, James Duigan

CONTENTS

{Foreword}

by Lara Stone

Pregnancy is supposed to be the most amazing time in a womans life. Weve all heard stories of the glowing expectant mum, with the toned legs and neat bump and the instant and deep connection with her unborn baby. Im sure those pregnancies exist, but mine certainly wasnt like that

I was in maternity jeans at nine weeks. I was bloated all over, had limp greasy hair, no energy and I could eat (and waddle) for England. I felt terrible for feeling this way because I actually had an easy pregnancy I had no morning sickness, no bleeding, no pain and my baby and I were perfectly healthy. Yet I didnt get that earth mother feeling Id been hoping for.

Like a lot of women, I wanted to stay in shape during my pregnancy. But you know what? Were only human . So while we know that we need only an extra 200 calories a day towards the end of the pregnancy, if like me you only want to eat deep-fried food, then so be it. The most important thing during pregnancy is to grow a little person inside of you which, when you think about it, is the most amazing miracle in the world.

There is so much pressure these days to look fantastic during pregnancy and to lose the baby weight within days of leaving hospital. I have nothing against those who do, but its not normal. Your body changes hugely during a pregnancy and it takes time to go back.

My son is now nearly five months old and my body still isnt back to how it was. Ive had lots of ups and downs regarding my body image over the past year. On every level I know I should just be happy to have a lovely healthy baby , and I do count my blessings every day. But seeing articles about me that say, Shes brave to go outside looking like that, Shes struggling with her baby weight, Is she pregnant again? or She can kiss her career goodbye is painful to read. And it sends a bad message to other women reading it, who may be feeling bad about their own baby weight.

Its been a struggle to accept the changes in my body but Ive eaten Clean & Lean and tried to make time for exercise and I now feel happier, stronger and more confident. Im still not in my pre-pregnancy jeans and Im a few pounds heavier than I was pre-baby, but thats OK. Im happier than ever and I love every minute of being a mum . And I no longer feel the jealous need to unfollow friends who post bikini selfies ten days after giving birth looking amazing ! Because everything is just how its supposed to be.

INTRODUCTION

I want this book to be your best friend. I want you to feel safe and supported while you read it and I want you to take it everywhere you go so that if you need a little reminder of how amazing you are. Or if you need some guidance, its right there next to you. I want you to share it with your family and I definitely recommend that your partner reads this book as well so you can really experience this journey together.

This book isnt about losing weight, its about teaching you to be kind to yourself and to focus on your health and the health of your beautiful, precious baby. The good news is when you do this, the weight will fall of effortlessly and you will feel strong, healthy and vibrant. Weve also included guidance and tips to get you through every stage of pregnancy as well as the first 12 weeks after youve given birth.

This is the book Christiane needed when she was pregnant. It has been written to remind you that being pregnant and having a child is a wonderful, natural process, that there is nothing to be afraid of and that what is happening to you is happening to thousands of women all over the world at this very moment. Obviously Im a man and as such I simply cant understand what youre going through as a woman, which is why Ive brought together some of the most talented, inspiring and amazing women in the world to create this book and to provide the blueprint for a happy, safe and healthy pregnancy and beyond.

Weve included stories from beautiful, brave mothers from all over the world and all walks of life. They are there for you to read when you feel lonely and it will remind you of the wonderful sisterhood you belong to.

I was Christianes birth partner and with the help of our amazing midwife, Julie, I helped deliver our little girl Charlotte. It was the proudest and most alive moment of my life. Even now as I write this Im overcome with love and emotion and I have to go for a sobbing, snotty walk to get my self together. Watching my wife go through labour and give birth gave me a deep sense of awe and gratitude. And as I witnessed her holding our newborn child, standing naked, fierce and beautiful, covered in blood after six hours of primal screams and heroic effort I decided two things; one, this is the strongest most wonderful person Ive ever known, truly a warrior. Two, I would never, ever mess with her... ever.

I felt completely at peace as I held my hour old little girl in my arms and for the first time in my life I knew exactly why I was alive. I felt a deep sense of duty to this little person and I was instinctively and fiercely protective of my family. I loved them both more than I could understand and my father, who had just survived lung cancer, was sitting in the next room waiting to meet the little angel he had stayed alive to see.

Life was good. And then Christiane started to lose blood. A lot of blood. A feeling of helplessness and panic filled every part of me but within seconds, Julie had dealt with the situation and saved Christianes life. We were lucky and it was in that moment I made a commitment to help as many people come in to this world safely and with support. Our beautiful friend Teresa Palmer (Charlottes Godmother) put us in touch with Christy Turlington and EMC (the Every Mother Counts charity). It is such a blessing to be able to help and contribute to such a wonderful cause that is very close to our hearts.

So please remember that youre not alone, that you are amazing, that you deserve a happy, healthy life and so does your baby. Thank you for giving me and Christiane the opportunity to help you and share our knowledge and the knowledge and experience of so many wonderful people that have contributed to this book. Sending you lots of love and hugs. And just know this its all worth it.

My favourite pregnancy conversation: Me: Christiane, do you think hormones may be affecting your mood? Christiane: No, James, youre just getting more annoying.

CHAPTER 1

WHAT IS
CLEAN & LEAN?

CLEAN & LEAN PREGNANCY

In 2009 I wrote my first book, The Clean & Lean Diet. Clean & Lean describes the perfect state for your body clean of fattening toxins and lean as a result of a nourishing diet and regular exercise. That book became an instant bestseller and Ive since written three more about the Clean & Lean way of life: one on how to get a flat tummy, another aimed at men and a recipe book. And now I bring you Clean & Lean for mums and mums-to-be.