Speak with a trainer at Bella Bellies.

A well-balanced diet is key.

We strongly recommend beginning any exercise program with a resting metabolic rate analysis. I recommend the equipment used at the studio, Body Gem AND Balance Log.

Metabolism determines how many calories you burn a day. Everyone's metabolism is different. By knowing how many calories you need to consume a day, you can assess how much daily activity and food you need to reach your goals. Furthermore, you can use this knowledge to determine WHERE these sources of nutrition should be consumed from (different types of fats and carbohydrates).

Workout with a trainer to change your exercise routine at the appropriate time. A workout routine with little variation and repetitive exercises prohibits muscular gain and increases one chance of injury. However, not "mastering" an exercise and "pulling out" of a challenging exercise, or exercise routine, too soon also prohibits muscular gain.

Nonetheless, be aware of targeting muscle groups so you have a whole body workout. This includes cardiovascular exercise. At least 5 days a week should include 30-60 minutes of cardio activity and 2-3 days a week should include resistance training.

When exercising be aware of your heart rate. Bella Bellies now has equipment and software to determine one's target heart rate. Speak with a Bella Bellies trainer about your unique target heart rate for cardio, resistance and pilates training. Each and every time you exercise your heart rate should fall within a "range" to ensure a workout, this includes pilates. The heart should gradually rise to a targeted value range (determined by a trainer). The heart rate should stay at this targeted value for 20-30 minutes, then gradually decrease.

Above all, a balance of diet, cardio, core and resistance training is most important.

Also, speak with your health care provider. Sometimes hormonal imbalances, medications and other physical complications can effect weight gain/loss.

Yes. Research completed, peer reviewed and published has proven that some tradition pilates exercises, not modified, are in fact hazardous to spinal motion and core strength. Bella Bellies has designed a fitness program which follows the traditional format of Pilates, yet modified the exercises for better spinal motion and core strength.

For further information please contact Bella Bellies at: info@bellabellies.com.

A well-balanced diet is essential. You may need to reduce your caloric intake. I would recommend assessing your resting metabolic rate.

A diet which avoids fatty foods, refined sugars, preservative rich foods and processed foods is VERY important.

Invest in a pedometer, available at Fleet Feet and Target. Your day is what you make of it. You can walk (fast) to the path/subway stop/destination, park further away from your super market door, take the steps verses the escalator/elevator and so much more. You should have at least 7,500 steps a day with a goal of 10,000-12,000 steps.

From there work with a trainer to design a cardio-intense weight resistance routine which is 15-30 minutes in duration and something you can fit into your schedule 5-7 days a week.

In physical therapy yes, through hands-on exercise, massage and ultrasound. Again stressing this is for therapeutic purposes, with an end goal of pain management and healing.

In personal training, absolutely not.

The most common "spot" specific interest we encounter is "abdominals." A leaner mid-section is a result of diet, cardiovascular activity, proper abdominal exercises and overall resistance training. All of this needs to be modified for your goals and for your needs. Numerous studies have refuted the claim that exercising one specific part of the body will burn off fat in the "spot" specific region.

Yes, muscle weighs more than fat. Muscle burns fat.

For accurate results, best to follow a resting metabolic rate test, a circumference measurement guide and a body composition test (all available at Bella Bellies).

NO! Testosterone, steroids and other artificial means will result in dense "bulky" muscle tissue. NOT weight training. Resistance training is imperative for proper weight loss.

Absolutely not. There is a direct correlation between "Yo-Yo Dieting" and mortality rates. The best and most effective diet routine is one you can incorporate into your life on-going and not for a week/(s) here or there. Yo-yo dieting (going on a restrictive diet plan and then off) is proven to slow one's metabolism and, long term, result in higher body fat and higher incidence of heart failure.

Based on a personal assessment, your fitness program is designed with respect to your unique pregnancy. Bella Bellies has literary resources available to mothers. Bella Bellies acknowledges the need for caution and during the course of your exercise program we will carefully monitor and modify your workout so that neither mom's or baby's health is jeopardized. We believe that knowledge is empowering and we promise to keep our clientele informed of the latest research. If interested Bella Bellies will put you in touch with other pregnant mothers and support groups, upcoming Hoboken Family Events as well as references to other professional services available in New York City and Northern New Jersey.

"Modified exercise during a normal pregnancy has little risk and clear benefits to mother and fetus."

-John Turner M.D

Depends on the likes and dislikes of the participant. The type of modality included can range from modified Pilates, strength training, Gyrotonic®, yoga or a fusion of all four. Included in every session are exercises to help you through your pregnancy. We include exercises to help strengthen and stretch your back, strengthen your abdominals and stretch your legs. Our exercises are intended to help strengthen the body during pregnancy and for motherhood.

Yes. The American College of Obstetricians and Gynecologists endorses exercise by stating the following:

"Healthy pregnant women are encouraged to engage in at LEAST 30 minutes of moderate exercise on most, if not all, days of the week. During pregnancy, women can continue to exercise and derive health benefits even from mild to moderate exercise routines."

Bella Bellies follows ACOG guidelines and recommendations strictly.

Yes, no exceptions

Exercises helps the body with the physical stress presented during pregnancy and motherhood.

We have dedicated years handpicking prenatal and postnatal exercises and have chosen these exercises from yoga, Pilates, Gyrotonic® and strength training. The basis of choosing these exercises is from my certifications, education, substantial reading of the latest research, feedback from clients and more.

It's never too late, but the sooner the better. Just make sure you have clearance from your health care provider first.

If modified. Meaning no crunches (or lifting the shoulders off the mat), jack knifing of the legs, criss-crossing of the obliques or lying on your back.

For further information please contact Bella Bellies at: info@bellabellies.com.

Yes, if you modify your usual program. The hormone relaxin, which is produced during pregnancy, affects a woman's joints, making her more prone to injury. Special consideration to form should always be the standard. Meaning the exercise movements should be slow and controlled with muscle moving mass, not momentum moving muscle.

If you have approval from your health care provider and if exercise is modified appropriately, yes. Prenatal exercise and its benefits for a baby in utero are relevant on a case-by-case basis. Exercise and movement is an essential component for a healthy life style.

Most mommies find this embarrassing and want full bragging rights when they have graduated from elastic waistband jeans. As it turns out, there is a physiological basis for this bulge.

Don't allow untrained marketers or trainers to convince you that crunched are the fix. Cardiovascular exercise and diet are essential. Also, special exercises are needed to help "pull together" the separated rectus abdominis.

An abdominal muscle called the rectus abdominis makes up two superficial bands of muscle fiber that run parallel to each other. These muscles start at the rib cage and run down to the pubic and hip bones. The rectus abdominis are "glued" together by something called the linea alba.

During pregnancy the growing uterus causes the linea alba to unzip in such a way that the rectus abdominis separates. This separation is called a diastases. A diastases is a completely normal part pregnancy. In fact a diastases allows the baby to come forward rather than push backwards on the spine.

The problem comes when the diastases widens TOO much...

Women whose diastases is too wide, postpartum tend to have a tummy bulge or distension. This distension is actually a protrusion of the organs and the fat surrounding the organs. Typical exercises sometimes can worsen a diastases. Especially commonly recommended exercises incorporating flexion of the spine and jackknifing of the legs.

The key to healing it correctly - and this is not-obvious - lies in a muscle called the transverse abdominis. The transverse abdominis wraps around the abdomen like a belt.

If you exercise the transverse abdominis muscle daily, and complement your weekly routine with cardiovascular, resistance training and proper diet you will be back in your pre-pregnancy jeans in no time.

Most trainers are not specifically trained in diastases and other post-pregnancy healing issues. Most abdominal exercises, that are isometric, strengthen the transverse abdominis. Exercises such as plank, bridge and pelvic tilts strengthen the transverse abdominis, thereby healing the diastases and shrinking your tummy bulge.

If you need help with your diastases, please contact Bella Bellies at: info@bellabellies.com.

No it is not too late. Contact Bella Bellies at: info@bellabellies.com.

Yes and Yes. Bella Bellies' staff is trained to exercise with women whom are breast feeding. We also have resources available on breast feeding topics.

After your health care provider has given you the "okay."

Yes. Another study conducted by Indiana University, concluded that proper exercise can reduce incontinence by 22%.

The same study also concluded that women whom participated in postnatal exercise "regained and maintained abdominal muscle and tone more often and more rapidly than women who did not."

For more information read the Bella Bellies Newsletters and contact us at: info@bellabellies.com.