Wilde Tiere

✨To the lovely Zürich mamas - Well Mama is coming to Wilde Tiere Family Club in February!!! ✨

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Well Mama FITNESS CLASSES with onsite CHILDCARE starting in JAN17 at Familien-Oase, Wädenswil 👩‍👦FROM 6-WEEKS POSTPARTUM: BABY LET’S MOVE! Get back into shape while bonding with your baby! Postural retraining, core training, shortening of abdominal wall, pelvic floor retraining, cardio, resistance training and more! COURSE DATE & TIME: Mondays from 10:00-11:00 COURSE DURATION: eight* weeks COST: 200CHF (25CHF/lesson) COURSE DATES: 09/01/17 – 27/02/17: spaces available 06/03/17 – 24/04/17: spaces available NOTE: To ensure a lovely environment for all mums and babies, this class will be limited to eight participants. 💪FROM 12-WEEKS POSTPARTUM: FIT-MAMA-FOR-LIFE! It’s never too late to get started! Cardio, strength training, Pilates and more! COURSE DATE & TIME: Thursdays from 15:00-16:00 COURSE DURATION: eight* weeks COST: 200CHF (25CHF/lesson) COURSE DATES: 12/01/17 – 02/03/17: spaces available 09/03/17 – 27/04/17: spaces available COURSE LOCATION: Familien-Oase, Seestrase 49, 8820 Wädenswil Familien-Oase has a fun and bright playroom where your little one(s) can be looked after by a qualified child-minder for the duration of the class at 5CHF/child. Small babies are of course welcome to stay with their mothers in the fitness room at no extra-cost. *It is possible to join the course for less than eight weeks as long as the course is not fully booked. For more information, full course description and to sign-up: info@wellmama.ch www.wellmama.ch

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The cold weather is no match for these tough mamas 💪💪💪 #wellmama #babyletsmove #outdoorfitness

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NEW COURSE!!! FIT-MAMA-FOR-LIFE Feeling tired all the time due to interrupted sleep, and eating sugary foods because you’re tired? Looking for ways to re-focus some attention back to your wellbeing? What if you could enjoy a versatile workout and nutritional coaching session while your little one(s) are looked after by an experienced child-minder right next door to you? With this in mind, Well Mama has developed an exciting and unique new fitness course! ‘Fit Mama for Life’ will combine cardio, strength training and Pilates in a fast-paced and fun class, with 5-10 minutes of each class dedicated to nutritional coaching. Course content will include: - Moderate to intensive CARDIO TRAINING for improved heart health, endurance and recovery ability - STRENGTH TRAINING targeting all major muscles groups for improved muscle tone, flexibility and hormonal balance - PILATES exercises for building muscle definition, promoting core strength and stability, and helping you cool down and relax - Short discussion of a ‘hot’ NUTRITION topic: eating the right foods will help your body regain its strength, regulate hormones, and leave you reenergised Course date & time: Thursdays from 15:00-16:00 Location: Familien-Oase, Seestrase 49, 8820 Wädenswil Course duration: eight* weeks Cost: 200CHF (25CHF/lesson) Course dates: 12/01/17 – 02/03/17: spaces available 09/03/17 – 27/04/17: spaces available Familien-Oase has a fun and bright playroom where your little one(s) can be looked after by a qualified child-minder for the duration of the class at 5CHF/child. Small babies are of course welcome to stay with their mothers in the fitness room at no extra-cost. *It is possible to join the course for less than eight weeks as long as the course is not fully-booked. For more information and to sign-up: info@wellmama.ch www.wellmama.ch

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We have surpassed 100 likes this week - wow - I am truly humbled and grateful for your support! Wishing everyone a great weekend! Viv xx

Our gut bacteria and their influence on our health - Well Mama - Pre- & Postnatal Fitness, Nutritional Coaching - Horgen, Switzerland

Have you heard of mothers undergoing a C-section requesting for their babies to be swabbed with vaginal fluid in hope they will be given a beneficial set of gut bacteria? It’s called a ‘bacterial bath’! Would you do it for your baby? Do you know the difference between probiotic and prebiotic? And that a typical Western diet – very high in calories from refined carbohydrates but low in overall nutrients – leads to a dangerous imbalance in gut bacteria? In this latest Well Mama blog post, I offer readers an overview of the latest research findings surrounding gut bacteria, and provide practical tips on how to look after your microbial garden. Perhaps eating a load a fermented food (probiotic), or a bacterial bath is not your thing… But there are still plenty of things we could be doing everyday to ensure that the little guys inhabiting our guts stay on our side! I hope you enjoy reading it, and as always, I am open to questions, comments and any experiences you’d like to share! Best regards, Viviane www.wellmama.ch http://www.wellmama.ch/en/blog-article/our-gut-bacteria-and-their-influence-on-our-health.html

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Hello mamas, I’m delighted to announce starting dates for the ‘Baby Let’s Move’ Postnatal Fitness courses starting next year. Our first course at the Familien-Oase in Wädenswil, which started a few weeks ago, is fully booked - so if you’re due over the next few months, get in touch and secure a spot for you and your little one! The course is aimed at new mothers (postnatal check-up completed) and babies at least 6-weeks old. The exercise programme has been designed to: • Assist with postural retraining and training the body to perform everyday tasks in a safe, appropriate way • Help you re-learn how to activate the deep abdominal muscles that are responsible for core and pelvic stability • Shorten abdominal wall separation through effective and safe exercises • Help you strengthen and re-train your pelvic floor • Increase mobility of joints • Improve cardiovascular function • Provide increased strength and endurance through targeted resistance training Course date & time: Mondays from 10:00-11:00 Location: Familien-Oase, Seestrase 49, 8820 Wädenswil Course duration: eight* weeks Cost: 200CHF (25CHF/lesson) Course dates: � 24/10/16 – 12/12/16: course fully booked 09/01/17 – 27/02/17: spaces available 06/03/17 – 24/04/17: spaces available To ensure a lovely environment for all mums and babies, this class will be limited to eight participants. Familien-Oase has a fun and bright playroom where older children can be looked after by a qualified child-minder for the duration of the class at 5CHF/child. For more information and to sign-up, please email me at info@wellmama.ch or call/message me at 079 945 0805. I look forward to hearing from you! Viviane www.wellmama.ch * You may be able to attend/pay for less than eight lessons; however, preference will be given to mothers who can book/attend eight lessons.

Babys im Wasser

Healthy Mama – Healthy Baby – Healthier Generations - Well Mama - Pre- & Postnatal Fitness, Nutritional Coaching - Horgen, Switzerland

In Well Mama’s latest blog post I am offering tips on how to make gradual changes to the way we eat which could benefit the entire family. With science getting closer to explaining how what we eat prior to and during pregnancy can have an impact on the health of our children as well as that of future generations, adopting healthy eating habits that we can stick to long-term has never been more important. Pregnant or not, I am a true believer that a healthy lifestyle is one of the best gifts you can share with your family. I hope you enjoy reading it! As always, I am open to suggestions, questions and any criticisms. Warm regards, Viviane http://www.wellmama.ch/en/blog-article/healthy-mama-healthy-baby-healthier-generations.html

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A beautiful autumn day for some outdoor training #babyletsmove #postnatalfitness

Familien-Oase

Fantastic start to our Baby Let's Move class at the Familien-Oase today! Mamas were in good spirits and babies in top form 😉!

Familien-Oase