PostNatal by Lauren Hannaford

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20min workouts and Physio guidance
No equipment needed
Recipes and meal guides
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FHIT-Natal by Lauren Hannaford

Stream anywhere, anytime
Tailored workouts for each trimester
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No equipment needed
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Regular exercise and a healthy lifestyle is more important than ever during and after your pregnancy. 

Ex-gymnast and new mum, Lauren Hannaford created FHIT-natal during her pregnancy journey (with the doctors permission of course!) and the postnatal program after giving birth to a beautiful little boy.

FHIT-natal pregnancy was created, not as a strict workout program, but as a guide for safe exercise throughout pregnancy, based on Lauren’s experience.

You’ll have access to a library of workout videos for each trimester so you can follow along at your own pace as you and your baby grow, with Lauren to guide you at every stage. You can also document your cravings, pregnancy symptoms and bump pics along the way. 

POSTNATAL is a more structured twelve week program. It’s about finding time for you, getting your body moving again and then increasing the intensity as your strength and fitness improves. The length of the workouts have been designed with a baby’s sleep cycle in mind , so you can workout comfortably during your baby’s nap times.

You can also document you postnatal journey by using the personalised postnatal checkin.

For a one-off payment of $199 FHIT-natal is yours to enjoy throughout your pregnancy journey and after your baby is born.

*You can also purchase both programs separately.

Learn More – PREGNANCY Learn More – POSTNATAL


Lauren understands first-hand how important it is to live a healthy and active lifestyle when trying to fall pregnant. With the guidance of her team of professionals, including her doctor and physiotherapist, she knows what exercises are beneficial for each trimester during pregnancy and also after you’ve given birth with the twelve week postnatal program.

This approach means you won’t be alone in your fitness pregnancy journey; Lauren will be right there with you. She understands that everyone’s pregnancy journey is different and so you’ll find a range of workout videos specifically tailored for each trimester and for your postnatal recovery. Always remember to go at your own pace and listen to your changing body.

Use FHIT-natal as a comprehensive guide to help you live a healthy, active lifestyle during your pregnancy and then to aid in your recovery and get your body moving again after your baby arrives.

Start Here


What to expect in your Second Trimester

The second trimester starts from week 14 and goes through to week 27 of your pregnancy.
A lot of women find the second trimester more comfortable than the first with many saying it’s the most comfortable trimester of the three.
Your morning sickness should have gone by now, so you’ll hopefully be able to stomach different foods and smells again. Your energy levels have increased and you should be starting to feel a bit more like your normal self, with an added baby bump which will be becoming more noticeable every week. Your breasts may be fuller, but they’ll be less tender as well.
But your body is still changing, so you may experience heart burn and constipation and, because  the levels of pregnancy hormones are increasing, some women report nasal congestion, sensitive gums, leg cramps, swelling of the ankles and feet and some dizziness.
Make sure you always communicate how you’re feeling with your doctor, They’ll be able to reassure you that what you’re feeling is totally normal, or do some extra tests to give you peace of mind.
Somewhere during the 18 – 22-week mark you’ll schedule in for a level two ultrasound, which will measure the baby and check its developing organs and the amount of amniotic fluid. This is also the time where you can find out the gender.
Simon couldn’t be at this appointment so we had the doctor put the gender in an envelope to keep it a surprise until we could find out together later.
During this trimester, at around the 24-week mark, you’ll also do a glucose screening which checks for gestational diabetes. The liquid you have to drink is really sweet and you’ll find that your baby moves around a lot once you drink it, but it’s not too bad, it just takes a couple of hours. You have to fast before you do this and can only have sips of water, so I made sure I did it first thing in the morning, so I didn’t have to go for too long in the day without food.
Enjoy the second trimester and the hiccups and kicks you’re starting to feel from your growing baby!


Can I exercise during pregnancy?

Regularly exercising during pregnancy can really help prepare your body for childbirth, and help with your recovery after you have given birth too.

What’s important is making sure you do a whole range of exercises that work all major muscle groups but with a strong emphasis on core and pelvic floor exercises. I know every pregnancy is different, so it goes without saying to talk to you doctor about what exercises are right for you and make sure you never workout to high levels of fatigue or exhaustion.

The aim is to be consistent throughout you pregnancy, at a level that works for you and your ever-growing bump! Your body is constantly changing and so will the way you train and the level of intensity that you can train at. Remember any exercise is good exercise and somedays will be easier than others. Learn how to listen to your body and if you’re really not feeling up to it, take a rest day.

It’s also really important to stay hydrated, so drink plenty of water. Don’t let your body temperature get too hot and stop at the first signs of discomfort or dizziness.

My FHIT-natal program gives you a variety of cardio, resistance, core, mobility, upper and lower body workouts for your entire pregnancy journey. The workouts change with you. You can follow the program set out for you, or just choose your favourite workout at any time. Better still, you won’t need any equipment and you can do it from the comfort of your own home.

There are SO many physical benefits when exercising during pregnancy not to mention the impact on your mental health as well!

So, take it at your own pace and do what’s right for you and marvel at what your body is achieving and enjoy your pregnancy journey.

**Make sure you consult a medical professional before starting any exercise during pregnancy.

Don’t forget to follow me on Facebook or Instagram and share your journey with me.



Cravings... Why do we have them?

No one really seems to know why women have food cravings during pregnancy.

There’s an assumption that it’s the changes in hormones or that maybe it’s your body telling you it needs certain vitamins and minerals. Funny though, I’m not sure how many vitamins and minerals I got from a litre tub of ice cream, haha!

Saying that though, I did find that I was craving salads and red meat at certain stages of my pregnancy. I then found out my iron levels were low, so my body must have been telling me something! Although that doesn’t explain the salt and vinegar chips or soda water that I couldn’t get enough of for two weeks!

Cravings certainly do come and go though, because after those two weeks, I never even thought about salt and vinegar chips! (Until now that is, I’m going to have to see if Simon can go to the shops for me.)

As well as cravings you might have also noticed the opposite with certain food i.e. food aversions. A food you were loving a week ago could all of a sudden make you want to be sick, just at the thought of it. Again, no one really knows why but with both cravings and aversions it’s best just to go with the flow.

If you’re craving sugary or fatty foods, make sure you satisfy the craving but keep in mind your portions and try keep these sorts of foods to a minimum. Just make sure you’re stocked up with healthy alternatives in the cupboard, so you can balance things out a bit.

Eat regular meals so you never get too hungry and it’s probably best not to do the shopping while you are overly hungry or having cravings. Otherwise who knows what will end up in your basket!

Like all these things moderation is the key. Eat a healthy balanced diet and satisfy your cravings as best you can.

I’d love to hear about all of your weird and wonderful cravings so please do share them with me on Instagram and Facebook and of course with your fellow FHIT-natal Mummas in the Facebook Community Group



What food should I avoid during pregnancy?

There aren’t too many foods you need to avoid during pregnancy but if you’re anything like me, you’ll constantly be googling things to see what you can or can’t have.

Here’s a list of foods to avoid to help make it easier for you.

Let’s talk seafood.

Sushi lovers, this is a killer but you’ll need to stay away from raw or undercooked fish.

Raw fish, especially shellfish can potentially cause infections which will not only affect you but may also be passed on to your baby. These infections can have some serious consequences, so best to avoid. Just remember, it’s not forever and you can head back to the sushi train in a few months’ time.

Some fish can also be high in mercury which can cause developmental problems in children.

I didn’t have a clue which fish can be high in mercury so here’s some of the fish to avoid; shark, marlin, king mackerel, tuna and swordfish.

It’s not all bad though! You can still eat low mercury fish like salmon, haddock, cod, anchovies and trout. Fish like salmon and anchovies are also high in omega 3 fatty acids which is important for your baby.

Raw or undercooked meat and processed meat.

The reasons to avoid raw and undercooked meats are similar to that of raw seafood. There’s potential for risk of infection from bacteria or parasites, so best to make sure that the steak you are about to enjoy is fully cooked!

This also goes with hamburger patties, minced meat, pork or poultry. So, if you’re out at a restaurant and you’re asked “how would you like your steak” say “well done”.

Cold cut meats, deli meats, hot dogs, lunch meats are all a no, no too. Once again this is the potential of the meat to become infected with various bacteria. If you are going to eat them, make sure they’re reheated and hot.

Raw eggs.

Raw eggs can be contaminated with the salmonella bacteria. Foods that can contain raw eggs are soft poached eggs, hollandaise sauce, mayonnaise, homemade cakes and ice cream. Most commercial products that contain raw eggs are pasteurised raw eggs which are safe to consume so always check the label.

If you’re having eggs at home, make sure that they are pasteurised and always cook them all the way through. No more runny yokes!

Raw sprouts/takeaway salads

It’s advised to steer clear of raw sprouts like alfalfa, clover, mung beans, radish as these may be contaminated with salmonella.

Something else to be wary of are salads that have been sitting premade in a store. It’s hard to know how things have been washed and how fresh the ingredients of the salad are and what temperature they’ve been sitting in.

In general, with salad ingredients, vegetables and fruits, just make sure they’re all thoroughly washed, cleaned and peeled.

Unpasteurised milk, cheese and fruit juice.

There’s a list of harmful bacteria that can be found in raw milk, unpasteurised cheese and soft cheeses. The same goes for unpasteurised juice.

You’re able to drink pasteurised milk, juice and eat cheese that is pasteurised and it is my understanding that all cheese in Australia has to be pasteurized, but for me in the end I just decided to stay away from it all.

There are just a few things to avoid while pregnant and all of it is precautionary. I kept reminding myself that it’s for the health of me and my baby and any urges I had to eat those sorts of foods tended to go away.

Enjoy all the healthy delicious foods that you CAN eat and know that you can get stuck into those runny eggs, raw fish and soft cheeses again soon!


Exercise in your Third Trimester

Hopefully you’ve been able to exercise consistently throughout your pregnancy and that doesn’t need to change during your third trimester. Just continue to reduce the levels of intensity depending on how you’re feeling and never work to levels of exhaustion and fatigue. Listen to your body and remember it’s good to stay active and keep moving during this trimester.

Thanks to your ever-growing baby bump, your balance might not be the same and you may find you don’t feel stable doing certain movements. Again, every pregnancy is different so do what feels right for you.  If you start to notice movements that are becoming uncomfortable, keep these to a minimum.

I had to stop running during my second trimester because my bump was so out front and I felt like I was going to fall over, face first thanks to the excess weight in front of me!

At this point of your pregnancy journey you may be starting to feel more flexible, thanks to your joints starting to loosen, as your body prepares for child birth. Be careful though! You don’t want to push yourself too far as it may cause injury.

Don’t forget you now have built-in resistance with the extra weight of your bump too! Making leg and upper body exercises during the FHIT-natal workouts that little bit more challenging. Enjoy the challenge, but make sure you rest when you need to.

During the third trimester there’s still a strong focus on core and pelvic floor exercises with added attention on diastasis recti or abdominal separation. It’s best to keep twisting movements to a minimum and hopefully all that good core work you’ve been doing during your first and second trimester is paying off now.

Take each day as it comes and enjoy these final few weeks of your pregnancy!