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FEELING GREAT 29
HERALDSUN.COM.AU MONDAY, MARCH 31, 2014
Mums on the move
WEEK 11
STEVE MONEGHETTI
IN previous generations it was
more common for a teenager to
become a mum than it was for a
woman over 40.
But times have changed and
there are more new mums in
their late 30s and 40s than ever
before.
Pregnancy among mature
mums carries an increased risk
and is often a result of a long
period spent trying to conceive
or fertility treatment. So when
conception occurs there can be a
little extra anxiety involved.
Fitness expert Suzy Clarkson
knows only too well the rigours
of mature mums.
She had her first son Ben
when she was 39 after a
relatively trouble-free
pregnancy, but having a second
child proved to be a long,
traumatic and exhausting
process that was finally
rewarded with the birth of Toby
last year when Clarkson was 45.
Her new book Fit for Birth
and Beyond: The Guide for
Women over 35 fills a gap
Clarkson identified during her
first pregnancy.
A physiotherapist, Clarkson
has a lifelong interest in health,
fitness and wellbeing but
couldn’t find the advice she
needed. “I wanted to make sure
that the myths around exercise
and pregnancy are completely
clarified,’’ she says.
Some of those myths and
concerns include whether
exercise is linked to miscarriage
(no), if getting too hot during
exercise is dangerous to baby
(don’t overdo it and get too hot),
and how high your heart rate
can get (60-70 per cent of
maximum heart rate for women
who don’t exercise regularly
before pregnancy and 70-80 per
cent of maximum heart rate for
Author and physiotherapist Suzy Clarkson, below with husband Tim and sons Ben and Toby,
encourages mature-age mothers-to-be to exercise and stay fit.
BENEFITS OF
KEEPING FIT
● Fewer medical
interventions during labour
and delivery and in some
cases shorter labour times
● Decreased rates of postnatal depression
● Enhancement of baby’s
birth weight
● Improved strength for
regular lifting and carrying
required with a newborn
● Stronger back muscles to
counteract the pull and strain
on your back and ligaments
as centre of gravity shifts
● Better quality sleep and
better ability to deal with
insomnia
● Faster recuperation after
labour and a more rapid
return to pre-pregnancy
fitness, body shape and
healthy weight
CAMBERWELL RELAX
MAA
New staff, massage 7 days. 517
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AFRO-AUSTRALASIAN MSG
0415 726 616 MAA
AMAZING MASSAGE
MAA
Glen Waverley 쎰 0410999007
AMAZING WARM OIL Massage
Lvl 1,136 Martin St, Brighton
(New staff) MAA 쎰 9530 8828
AMILIA ANGEL TOUCH
health/wealth/love/issues MAA
H’berg West 0416 564 535
ASIAN MASSAGE
MAA
487 High St, Preston
9973-9962. 10am-9pm. 7 days
AWESOME RELAX MASSAGE
60 High St, Northcote MAA
9.30am-8pm 쎰 0406333766
BABYFACE - CAMBERWELL
쎰 0410 999 007
MAA
BALWYN MASSAGE
쎰 0401 866 801
MAA
CAIRNLEA MASSAGE
10 a.m. to 8 p.m. 7 days. MAA.
Shop 2C, 100 Furlong Rd,
Cairnlea
쎰 0425 414 418
V1 - MHSE01Z01MA
CANNA MASSAGE
Mon. to Sat. Oil Relaxation
29 Harrington Square, Altona
0405 743 290. MAA
CARLTON CHINESE MASSAGE
63 Pelham St 7 days
쎰 9939 8867 MAA
COBURG THERAPEUTIC
MASSAGE GRAND OPENING
Relaxation Massage.
MAA
11am - 9 pm. (03) 9355 8884
14 Waterfield St, Coburg
DEEP TISSUE MASSAGE
100 East Esplanade, St. Albans
MAA
쎰 0470 365 757
DREAM
MAA Private. 10am - 11pm
Full Body CBD 쎰9663 5594
encourage you, to do
exercise and stay fit,”
she says.
The book contains
health and nutrition
advice as well as
exercise programs for
each trimester as the
pregnancy
progresses.
Clarkson says
safety is the No. 1
consideration for any mum-tobe when considering exercise.
“Talk to your doctor about your
fitness plans, get their advice
and a good idea is to keep an
exercise diary of physical and
physiological effects of your
activity to motivate you, track
ELITE MASSAGE
쎰 0422 158 445
FRANKSTON Chinese Massage
11 Balmoral St
MAA
0449 155 445
FULL BODY MASSAGE
30 mins for $40 10am-7.30pm
Shop 3/570 Main St, Mordialloc
쎰 0497 392 561 MAA
FULL BODY THERAPY
Friendly Staff. East Subs. MAA.
쎰 0401 510 131쎰
FULL BODY MASSAGE 7 DAYS.
28 Heyington Cres, Noble Park
Nth. 쎰 0430 042 882 (MAA)
FULL BODY MASSAGE (MAA)
Open 7 days. 1352 Centre Rd,
Clayton.
쎰 0422 487 332
South Yarra
MAA
GLEN IRIS MASSAGE
MAA
쎰 0410 469 729
MAA
EUROPEAN CLASS
9am-7pm
by appt. 쎰 0447 447 555 MAA
GRAND OPENING
$40 for an unforgettable
massage. 24 Station St,
Mitcham 쎰 9874 2968 MAA
EXPRESS MASSAGE 161 Burke
Rd, Glen Iris. Full body
Relaxation - Deep tissue
Massage 0423 781 981 MAA
HAPPY DAY SPA Oakleigh.
0430 341 888. MAA.
FOREVER YOUNG MASSAGE
Oakleigh 쎰 0433 669666 MAA
your progress and
to show health
professionals.
The second
consideration is to
do the right sort of
exercise to prevent
injury.
Clarkson
recommends a mix
of cardio, strength,
core and low-impact
activity such as swimming
(particularly in the last
trimester) to keep in shape
throughout.
Fit for Birth and Beyond: The Guide
for Women over 35, by Suzy Clarkson,
Exile Publishing. RRP $30.
HEALING HANDS MASSAGE,
25 Station St, Malvern. MAA.
10am-8pm, 7 days. 9078-7621
HEALTH MASSAGE
Shop 14
1-3 Princess St, St Albans
MAA
쎰 0401 294 069
Hot Oil Full Body
Double Ok. $40. Private.
Malvern. 0452 208 873 MAA
I AM JOJO
쎰 0425 505 888
MALVERN
MAA
HEALTH, FITNESS & VITALITY
MAGICAL HANDS
545 Glenferrie Rd, Hawthorn
T: 9818 8058
MAA
ORIENTAL MASSAGE
MAA
621 Plenty Rd, Preston.
9471 4623 /10 am - 8 pm 7 days
MASSAGE SPECIALIST
MAA
771 High St, Thornbury
10am-11.30pm 쎰 9480 2546
ORIGIN CARE MASSAGE MAA
1533 High St, Glen Iris
0405 300 760 or 9886-0781
MASSAGE THERAPY RELAX
305 Queensberry St, Nth Melb.
10-10 7days 9077-7620 MAA
MASSAGE / WAXING
JAPANESE
RELAXATION
Open 8am - 11pm - 7 days
MAA. 770 Whitehorse Rd,
Mont Albert.
Also Visiting.
쎰 9898 7619 or 0497 289 690
Jasmin Massage - MAA
0425 532 598
East Burwood
JOJO/VICKI SCRUB MASSAGE
Heidelberg W. 쎰 0424 693 977
New Goddess Touch. MAA
L M ROSE MASSAGE
Relaxation full body massage.
Open 7 Days, 228 Ballarat Rd,
Footscray. New Management.
쎰 (03) 9318 4828 쎰 MAA
LUXURY ALLURING Massage
1 / 263 Little Bourke St. MAA.
쎰 9650 5153 Private rm 7 days
11
LONG COURSE
n/walk (5km)
Monday: 40min ru
ttom of your
Tuesday: Rest
run/walk to the bo
Wednesday: 2km m long, medium gradient),
50
chosen hill (200-2 l with a walk/slow jog back
hil
up
s
ion
tit
home
four repe
2km run/walk back
down in between,
Thursday: Rest
lk (2km)
Friday: 20min wa race or time trial (7.5km)
e
tic
Saturday: Prac
Sunday: Rest
SHORT COURSE walk (2km)
n/
Monday: 15min ru
st
Re
y:
Tuesda
to the bottom
in walk/run (1km)
Wednesday: 10m 00m long, medium gradient),
l (2
of your chosen hil hill either power walking or
up
s
ion
tit
three repe
down in
lk or slow jog back
running with a wa lk/run (1km) back home
between, 10min wa
Thursday: Rest
lk (1km)
Friday: 10min wa race or time trial (3km)
e
tic
ac
Pr
:
ay
Saturd
Sunday: Rest
directory
FOREVER YOUNG Caulfield N
MAA 쎰 0430 341 888
FULL BODY CARE
쎰 0433 669 666
WE are now less than two weeks from event day and it
is time to begin our taper.
This is running speak for reducing training to allow
your body to absorb the training we have completed
over the past few months.
The runs set down for this week are shorter, our
total mileage only marginally more than race distance.
Be strong and stick to the recommended training.
When we started the program it may have been
difficult for you to commit but I notice that many
people get addicted to training and find it difficult to
reduce the amount they are doing. I find this amusing,
but I worry you won’t be able to back off sufficiently to
enjoy the day; what a great outcome.
Also this weekend I have set a practice race or a
time trial. As the name suggests it will allow you to
practise what you intend doing on April 13.
About half race distance for both events, it will let
you try out your clothes, equipment, pre-race food and
drink. I have scheduled it for Saturday but you can
swap the weekend runs around if it suits your schedule
better. Try and treat it seriously because it is the time
to iron out any problems you might have.
The practice trial or time trial should be done at the
pace you intend to run on the day itself to condition
your body to what it will experience. The best place to
do this effort is at an actual race, so if you know of a
local fun run on this weekend then that would be
perfect but stick to the distances I have set.
Also remember that it is just a practice run so focus
on the things I have mentioned and how you feel
during the run rather than worrying about where you
finish in the event.
TRAINING: WEEK
regular exercisers).
“These concerns still abound
especially as older mums are in a
very privileged position to be
able to carry a baby at that age
so sensitivity is often heightened
to health concerns. It might
make women sit down and do
nothing during pregnancy but
research shows, and we
Feeling great
ABC RELAXATION
230 Broadway, Reservoir
쎰 0470 315 724
MAA
runforthekids.com.au
LET YOUR BODY ABSORB
ALL OF THE HARD WORK
Despite increased
risks with older
pregnancy, most
mature mothers-tobe are encouraged
to exercise, writes
Michelle
Pountney
HEALTH
SUNDAY APRIL 13
Specials: 1/2 hr $40 1 hr $60
Canterbury. 9880 7531. MAA
MCKINNON MASSAGE
New warm friendly staff.
252 Jasper Rd, McKinnon.
쎰 0470 647 244
MAA
MORNINGTON Relaxation
Massage. 6 days. Mon-Sat. Maa
32 Wood St. 0416 033 188
NATURAL PLUS RELAXATION
5 City Place, Sunshine, 3020
9311-0198. MAA. 10-8pm 7d
NEW SHOP Chinese massage.
85 Holmes St, Brunswick. MAA
쎰 9995-7166 / 0410 776 788
NEWLY OPENED!
DIVINE BODY RETREAT
Full Body Relaxation Massage
Murrumbeena - 0478 660 035
MAA
PARAMOUNT Therapy & Sauna
Centre. Shop 11/12 Paramount
Shopping Centre, 108 Bourke
St, Melbourne VIC 3000.
(03) 9663-6639 MAA
RAINBOW Heaven Massage 144
Nepean Hwy, Aspendale. MAA
9588 0358/10 am - 8 pm 7days.
RED LOTUS
SPECIAL $50 1HR
(12-27th April - School Hols)
2/250 Charman Rd,
Cheltenham
쎰 9585 6670. MAA. 7 Days.
RINGWOOD THERAPY
Maroondah 10am - 8pm
쎰 0411 808 266 MAA
THERAPY RELAXATION
658 Smith St, Clifton Hill
MAA
쎰 9482 5372
✭✭ Royal Garden Body Care ✭✭
Massage, Spa, M/F Waxing,
Luxury Aircon Studios. New VIP
room with U.S. infrared sauna.
쎰 9460-2148. Open 7 days
29 Johnson St, Reservoir
royalgardenbodycare.com.au
Also at 140 Queen St,
Melbourne 쎰 9642-4368 MAA
TRADITIONAL MASSAGE
127-129 Union Rd. Ascot Vale
쎰 9372-9517
MAA
ROYAL Massage Wet Room/
Relax Massage MAA. 413 High
St. Northcote.
쎰 9489-8788
Samui Sunset
Traditional Thai Massage MAA
Port Melb
쎰 9645 3323
Richmond
쎰 9428 6388
Kensington
쎰 9078 7089
Carlton North
쎰 9381 2251
www.samuisunset.com.au
RELAX FULL BODY MASSAGE
219 Ascot Vale Rd, Ascot Vale.
10-9pm 7d MAA 9004 1477
TRIPLE ONE MASSAGE
STUDIO. 10am-8pm. 7 Days.
111 High St, Preston
쎰 0403 358 123
MAA.
TRY MY TOUCH
Nunawading. 9877-6838 MAA
✭ TULIP MASSAGE ✭
Altimate Relaxation
New Staff. Warrigal Rd.
쎰 0405 743 229
MAA
Warm Stone Massage
쎰 0430 009 843 MAA
SENSATION
**RELAX LOMI DOUBLE**MAA
Prahran Market 0421-174-971
New Girls, New Techniques
Oakleigh MAA 9563 0080
RELAXING YOUR MIND AND
BODY. A massage or Lomi Lomi.
Eastern suburbs. MAA.
쎰 0413 021 451.
Port Melb. 0450583600 MAA
SWEET CAROLINE
REMEDIAL
HEALTH CARE
ANNAS GENTLE TOUCH.MAA
Glen Waverley 9561-0456