Fitness & Motherhood

Body Back After Baby

In a few days/weeks our family will be adding a new addition!  The house is ready, the tiny
clothes are washed and put away and big brother Cooper has taken his big brother class, but are we actually ready? Going from one child to two makes me even more nervous than having just one.  Luckily I have a great husband and family who will be there to help in any way possible.  I will be away from the blog for a few weeks, but when I am back you will definitely get the full update on our transition!

I know that all through pregnancy women worry about their changing bodies and growing stomach and wonder how their body will ever return to normal.  We have all seen the covers
of all the gossip magazines that show celebrities days after having their babies looking perfectly fit and happy. We know that is not reality but it is still disheartening when you work
out and the results aren't seen as quickly as you had hoped.

Below are some great tips on starting your postnatal fitness routine, remember before you start an intense or new workout post baby you should have permission from your doctor at your six week check-up.

• Did you know that very shortly after giving birth you can start some light exercising? Start out with a mix of gentle stretching, Kegel exercises and walking.  Listen to your body, if you have any bleeding or soreness it's time to relax a little longer.
• If you worked out prior and during your pregnancy you can slowly return to your workout routine six weeks after giving birth to your baby.  Just remember to take it easy, it will take a little while to get back to your pre-baby fitness level.
• Don't get frustrated if you don't see the results you want right away, remember it took you nine months to create this new amazing life and it will take more than a few workouts to get your old body back!
• Incorporate your baby into your workouts.  Put baby in a front carrier or a stroller to enjoy workouts side by side.  Join a workout group like Stroller Strides that will allow you to work out with your baby and meet other moms in the area that are going through the same challenges that you are.
• The most important tip:  Enjoy your baby!  Don't stress over getting that six pack right away, you just went through a life changing experience and you deserve a little
  rest between those seemingly hourly feedings!

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How are those resolutions?

Were you one of the millions of Americans who made a
resolution this year to get in shape?  If so, how is that resolution going four months later?  Many people are very motivated the firstmonth or two to get back in shape but as the year  goes on life continues and our resolutions get pushed to the side. Below are some great ways to keep those resolutions with just a few special pieces of equipment.

Jump Rope

Remember years ago when you would jump rope on the playground for hours with your friends? A jump rope is an ideal piece of workout equipment; it's cheap, portable and gives you a great cardiovascular workout. Jumping rope is good for the heart and strengthens the upper and lower body at the same time.  Jumping rope can be an equivalent workout to jogging or biking and can also strengthen your balance and coordination skills.

Gliding Discs

Gliding Discs are a newer fitness fad that can give you a full body workout.  Gliding Discs are
also very portable and can be done on all floor types.  A DVD normally accompanies the purchase of Gliding Discs to give you a wide variety of workouts.  Gliding Discs are non-impact and can tone your entire body so they are great for all exercisers.  Before you go out and purchase a new set of Gliding Discs grab two paper plates from your pantry and you can do the same thing!

Kettle bells

Walking through any sporting goods store you will see a variety of Kettle bells in different sizes and colors.  Kettle bells are a cast iron weight that range in weight from 4 pounds to 175 pounds. Kettle bells can be used to get a full body workout but some of the lifts are recommended for intermediate or advanced exercisers.  If you have back or shoulder problems this equipment is not for you.

Resistance Bands

Resistance Bands are very portable and a very easy way to add variety into your workout.
Resistance bands can be used to tone all body parts and there are different resistance levels you can choose from to get an ideal workout.  Resistance bands can be used standing alone
or they can be anchored to doorways and fence posts for even more exercises.

The Shake Weight

I know we have all seen the infomercial for the Shake Weight and have questioned does that really work? The answer is yes!  I have had the Shake Weight for a few years and every time I do the six minute workout I definitely feel it.  The Shake Weight is designed to increase upper body muscle activity and tones your entire arm.  You do feel a little funny the first few
times you do it, but when you finish the workout there is no question whether it works or not.

Even incorporating one of these pieces of equipment into your workout routine will add a little variety and maybe a new burst of energy to keep that New Year's resolution going for the next 8 months.  Below you will find a video displaying a great resistance band exercise that we do in Stroller Strides.

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So Many Choices!

Have you gone into Target or Babies R Us for one item and have looked up and down the aisles feeling very overwhelmed?  I think we have all been there, I know I have!  A major purchase that most families make when they find out they are expecting a baby is a stroller.  There are so many types of strollers to choose from; jogging strollers, travel systems , single and double strollers that is hard to choose one that will fit your needs.  Many moms are ready and motivated to get out and exercise after having a baby and a jogging stroller is the best way to do this and spend time with your baby.

In Stroller Strides or any other exercise routine any type of stroller can be used but I recommend a steady jogging stroller.  That sounds easy enough but there seems to be a million jogging strollers to choose from. Below I have listed a few characteristics you should look for when buying your jogging stroller to give your baby a smooth ride and give you a chance for a great workout.

Great Jogging Strollers Need:

-Three large wheels, the bigger the wheels the easier it is to push.

-True running strollers have all the same size tires.

- All wheels stay in a fixed position.

- A sun shade that can be pulled over baby when the sun is out.

- Easy fold so you can easily load it in and out of your car.

Other accessories can also be purchased for your stroller to keep your baby as comfortable as possible. Umbrellas and fans can be attached to keep baby cool, infant seat adaptors for new babies and IPOD adaptors so you and baby can stroll with some entertainment.

Grab your stroller and baby and get outside and enjoy this amazing weather and get and get a great workout!

Here are a few other exercises you can do with your stroller other than walking and running. 

-Stroller Lunges

-Stroller Squats

-Standing Abs while holding onto stroller

-Stroller Sit-Ups

Check out the video below for a great stroller exercise!

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Keep it Moving!

Now that spring is right around the corner I am sure that everyone is ready to get outside and get active!  I definitely am!   The spring weather seems to re-energize everyone and gets us all moving.   Have you put much thought into how much moving and activity you do each day?  This month we are having a Pedometer Challenge in Stroller Strides and it has really made everyone aware of their level of activity.

Everyone participating in the contest is sure to clip their pedometer on first thing in the morning and it's the last thing they take off at night.  Throughout the day I am constantly checking my pedometer to see how many steps and miles I have accumulated throughout the day.  If I
feel that I haven't reached my goal for the day I make sure I take my dog Sadie on a longer walk in the evening.  The great part about wearing the pedometer is the awareness I have of my daily activity and it pushes me to keep moving all day and all night.   I know that even when the contest is over I will still be wearing my pedometer to track my steps and miles.

We have all heard that 10,000 steps a day is the ideal step count you want to achieve by the end of the day.  According to Ask.com the number 10,000 was actually set by a Japanese pedometer company as  a promotion. Below are the recommended step counts based on research.

1) Under 5000 steps a day-sedentary lifestyle index

2) 5,000-7,499 steps a day -  low active

3) 7,500-9,999 steps a day – somewhat active

4) 10,000 steps a day- active

5)  More than12,500 steps a day -highly active

Whether you are wearing a pedometer on your hip or not, staying busy and active all day is key to a healthy lifestyle.  Here are a few things that you can do throughout the day to earn some more steps and mileage.

• ·Park at the back of the parking lot when shopping.
• Take the stairs instead of the elevator or escalator.
• Try to take a daily walk whether it is for one block or five.
• Chase and play with your child on the playground.  Those 10 steps up the slide all add up!
• After you have found all of your items in the grocery store take one more lap around the perimeter of the store.
• Start your own Pedometer Challenge.  Grab a partner or a group and log and compare
  your daily steps, you will be surprised at how competitive it gets!

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Couples that sweat together stay together!

February is known for Valentine's Day and celebrating with the one's you love.  There is no better time to grab a workout partner and get into shape while spending quality time with the one you love.  Studies have proven that individuals that work out with a partner are more likely to stick with their workout program, so why not give it a try, what do you have to lose!

We all live busy lives so spending time with loved ones and working out sometimes get pushed to the back burner.  The first step is to find a partner, it can be anyone you would love to spend a little more time with, your spouse or a friend.  Next set aside a few blocks of time during the week that you will be committed to working out together.  Last step is to figure out what kind of workout you and your partner would enjoy.

There are many different workouts you can choose from, you can start with walking or running or maybe some cardio mixed in with strength training.  Whatever workout you decide on the most important factor is to stick with it.  As part of a partnership your job isn't just to work out, but also to be a cheerleader and motivator for your partner.

Here are a few ideas to work into your partner workout:

1.  Partner Sit Up- Lie down on your back and put your feet together.  Both partners raise up in a sit up position and repeat.

2.  Wall Sit Tricep Dips- One partner performs a wall sit while working their lower body while the other partner places their hands on the others knees and performs tricep dips.  Switch places when completed.

3.  Plank High 5's- Both partners assume the plank position and raise opposite hands off the floor and give alternating high 5's.

4.  Push-Up Game- Grab a deck of cards and deal out five cards (more or less if needed) to each individual.  Each partner flips over a card and does that many push-ups. 

Have a great Valentine's Day and after your husband takes you out to dinner try a few of the above exercises.  Visit http://www.ideafit.com/fitness-library/partner-exercises for more ideas on great partner workouts.  

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