My apologies for the three week blog hiatus. Being married to football, May, June, and July can be busy months between visiting family, football camps, vacations, and having an appendix removed (coach - not me) . It has been interesting to say the least.
My son turned a year old almost two weeks ago. I started to think WOW! How life has changed in the last year. Everything you learn as new parents is trial and error. You do tons of reading, and everyone has advice. You pull bits and pieces from everything you read, see, or hear to help navigate your own way in the new world of parenting. This, along with being a football coach's wife, makes parenthood a whole new ballgame. I will admit, on the hard days while coach is in season, I am jealous of those with a mimi or grammie that are an easy phone call away. Mommy meltdown diverted.
Along with all the adjustments as a new mom, one of the biggest adjustments post-baby was my workouts. I put this crazy pressure on myself to get my pre-baby body back as soon as I could. Note to self- Yeah right!
I had a c-section (there was no way I was going to be pushing a 10 lb baby), so of course recovery time was longer. I gained 38 pounds with my pregnancy. One thing that I believe definitely helped shed the baby weight pretty quick was nursing. At the beginning, I took it very easy when it came to any activity. I listened to my body and stuck with a lot of walking. I waited the recommended 6 weeks and got Doc's approval before starting any structured workout with weights. Around 5 weeks post-baby, I did try some gentle postnatal yoga, which was great for my back since I was having some issues due to nursing. This was a total judgement call for myself.
Once I got the ok, I was ready to hit the weights. The only issue was, what was I going to do with the baby? The gym I was going to did not have daycare. Plus, gyms with day care are more expensive, and this is sometimes not an option if you are living on a budget. At the time, getting back into teaching fitness classes was not a option either. Since I was still recovering, I knew that I would need to build up my endurance and stamina again before being able to lead a fitness class. Not that I did not work out during my pregnancy, but it was nowhere close to the level where I had taught or been working out prior to getting pregnant. *** I will save the details on my pregnancy journey and prenatal workouts for another blog.
I knew it would take some time for me to get close to where I once was. This is when I had to become creative with my workouts. Starting out, Jillian Michael's was on Amazon Prime. So Jillian and I did weights 3 days a week. I have to give her some credit when it came to helping me regain my core (post c-section) with a TON of planks and body weight work. Two days a week were for cardio, and on the pretty days the baby and I would take long walks or hikes. Then one day a week would be for yoga or Pilates. I continued this through the end of fall into winter, when the weather started to become cold and nasty. The workouts then moved indoors. One great past Christmas present from the hubs was a bike with an indoor trainer. It makes a great alternative for cardio when there is over a foot of snow on the ground.
Of course, the last couple of baby weight pounds were stubborn. This was when I knew it was time for a drastic change. Being a personal trainer and having a degree in exercise science, I knew what the answer was, even though I hated admitting it to myself. DIET! Yep - the dreaded 4 letter word. DUH!!!! The success to any fitness weight loss goal is 80% diet.
Overall all my family and I eat very healthy. I am not going to lie. I love food, more than most should. I love cheeseburgers, pizza & beer, and I definitely have a sweet tooth. Not to mention, I am from the south, so there is nothing like going back home and having some good ole' southern soul food. I try to hold fast to the "Everything in moderation" slogan, but I often used the excuse that i was nursing to justify my poor eating choices. About that time, I talked with a friend about becoming a Beachbody Coach. I told her my struggle with my diet, and she mentioned 21 Day Fix. I did some more research, and decide to give the 21 Day Fix Extreme a try. I bought a challenge pack with the Shakeology, did one round, and fell in love!!!! Especially with the simple, clean, proportioned eating plan. The 30 minute workouts were just icing on the cake. I lost the last few stubborn baby weight pounds for a total of 4 lbs, an inch in the waist, and 1/2 in the thighs. While it may not seem like a lot, it was exactly what I needed. I found Shakeology to be a tremendous help since I was not taking in enough calories. Most of the time, I would completely forget to eat lunch. I would feed the baby, then realize by the time I started cooking dinner I was starving. I believe they call this mommy brain? Now the baby and I both eat breakfast and lunch together, then as we are finishing I will prep my Shakeology so it will be ready to go post-workout.
After the first of the year, I was able to get back into teaching at a local gym that had childcare. I am so thankful for them providing me the opportunity to share my passion for fitness with others. An added bonus is that I get to enjoy some adult time, which is a nice break from mommyhood. Currently, I am still teaching. There are still days, however, when the baby may be sick or the weather is just to crazy to bother getting out. Whether it is at home or a special trip to the gym, I make it a point to workout or be active everyday. As the little guy has become older, he enjoys watching mommy workout. The best part is that I am setting an example to him that being fit and active is fun. To me, that is what it's all about!
Here are some tips for working out post baby -
*Talk with your doctor and get approval before beginning a workout routine.
-Ease in - It is unbelievable what your body goes through when carrying a baby for nine months, so be nice to it. Start slow, and give your body time to work itself up to where you want it. Use even more caution if you had a c-section. Recovery time can be longer. Well after you leave the hospital, your body will continue to experience a lot changes, especially hormonal ones. Relaxin can still be present up to 6 month postpartum, so be sure to take it easy on the joints. It general, its always safe to start with a walk.
-Set goals - Starting out, it is good to set goals. I started with just walking for so many minutes, then increased my time. Once I was able to add weights, I increased my weight by varying amounts at certain points. Set realistic, achievable goals, so that once you start hitting them, you'll gain some momentum and keep going! Be S.M.A.R.T. (Specific, Measurable, Attainable, Realistic, Timely)
-Make it fun - Pick exercises that you enjoy doing. If it is dancing, do Zumba. If it is kick boxing, do a cardio kick class. If it is bootcamps - find a local mommy and me or stroller class to join. Fun for both! This leads into the next one....
- Exercise with baby - Mommy and me classes have become super popular. Another class option is mommy and me yoga. If classes do not work, babies also make great weights. You can always incorporate them into a regular exercise routine with squats, presses, bicep curls, baby push-up kisses, and bridges. Another mommy and me workout can be done while using a baby carrier.
- Workout at home - As I mentioned before, getting out of the house with an infant is no easy task. Especially when it comes to going to the gym. No worries; there are tons of options for working out at home. Invest a little in a set of good dumbbells and a kick butt workout DVD set. Hint - Pintrest and You Tube can also come in handy for home workout ideas.
-Get out of the house - I know this contradicts the previous tip. But seriously, for sanity purposes, it is important to get out and about when you can. Find a great local gym with childcare, a stroller class, or any other fitness mommy groups. It is a great way to get fit, socialize (both mom and baby), and squeeze a little playtime in before or after nap time.
-Be easy on yourself - Lastly, if you miss a day. It is ok! Don't beat yourself up about it. Sometimes our body just needs a day to rest and recoup. You will get it tomorrow momma!
What workouts did you do after having a baby? How long did it take for your to get back into your groove?
Not sure, where start?
Shoot me a email or message me!
My son turned a year old almost two weeks ago. I started to think WOW! How life has changed in the last year. Everything you learn as new parents is trial and error. You do tons of reading, and everyone has advice. You pull bits and pieces from everything you read, see, or hear to help navigate your own way in the new world of parenting. This, along with being a football coach's wife, makes parenthood a whole new ballgame. I will admit, on the hard days while coach is in season, I am jealous of those with a mimi or grammie that are an easy phone call away. Mommy meltdown diverted.
Along with all the adjustments as a new mom, one of the biggest adjustments post-baby was my workouts. I put this crazy pressure on myself to get my pre-baby body back as soon as I could. Note to self- Yeah right!
I had a c-section (there was no way I was going to be pushing a 10 lb baby), so of course recovery time was longer. I gained 38 pounds with my pregnancy. One thing that I believe definitely helped shed the baby weight pretty quick was nursing. At the beginning, I took it very easy when it came to any activity. I listened to my body and stuck with a lot of walking. I waited the recommended 6 weeks and got Doc's approval before starting any structured workout with weights. Around 5 weeks post-baby, I did try some gentle postnatal yoga, which was great for my back since I was having some issues due to nursing. This was a total judgement call for myself.
Once I got the ok, I was ready to hit the weights. The only issue was, what was I going to do with the baby? The gym I was going to did not have daycare. Plus, gyms with day care are more expensive, and this is sometimes not an option if you are living on a budget. At the time, getting back into teaching fitness classes was not a option either. Since I was still recovering, I knew that I would need to build up my endurance and stamina again before being able to lead a fitness class. Not that I did not work out during my pregnancy, but it was nowhere close to the level where I had taught or been working out prior to getting pregnant. *** I will save the details on my pregnancy journey and prenatal workouts for another blog.
I knew it would take some time for me to get close to where I once was. This is when I had to become creative with my workouts. Starting out, Jillian Michael's was on Amazon Prime. So Jillian and I did weights 3 days a week. I have to give her some credit when it came to helping me regain my core (post c-section) with a TON of planks and body weight work. Two days a week were for cardio, and on the pretty days the baby and I would take long walks or hikes. Then one day a week would be for yoga or Pilates. I continued this through the end of fall into winter, when the weather started to become cold and nasty. The workouts then moved indoors. One great past Christmas present from the hubs was a bike with an indoor trainer. It makes a great alternative for cardio when there is over a foot of snow on the ground.
Of course, the last couple of baby weight pounds were stubborn. This was when I knew it was time for a drastic change. Being a personal trainer and having a degree in exercise science, I knew what the answer was, even though I hated admitting it to myself. DIET! Yep - the dreaded 4 letter word. DUH!!!! The success to any fitness weight loss goal is 80% diet.
Overall all my family and I eat very healthy. I am not going to lie. I love food, more than most should. I love cheeseburgers, pizza & beer, and I definitely have a sweet tooth. Not to mention, I am from the south, so there is nothing like going back home and having some good ole' southern soul food. I try to hold fast to the "Everything in moderation" slogan, but I often used the excuse that i was nursing to justify my poor eating choices. About that time, I talked with a friend about becoming a Beachbody Coach. I told her my struggle with my diet, and she mentioned 21 Day Fix. I did some more research, and decide to give the 21 Day Fix Extreme a try. I bought a challenge pack with the Shakeology, did one round, and fell in love!!!! Especially with the simple, clean, proportioned eating plan. The 30 minute workouts were just icing on the cake. I lost the last few stubborn baby weight pounds for a total of 4 lbs, an inch in the waist, and 1/2 in the thighs. While it may not seem like a lot, it was exactly what I needed. I found Shakeology to be a tremendous help since I was not taking in enough calories. Most of the time, I would completely forget to eat lunch. I would feed the baby, then realize by the time I started cooking dinner I was starving. I believe they call this mommy brain? Now the baby and I both eat breakfast and lunch together, then as we are finishing I will prep my Shakeology so it will be ready to go post-workout.
After the first of the year, I was able to get back into teaching at a local gym that had childcare. I am so thankful for them providing me the opportunity to share my passion for fitness with others. An added bonus is that I get to enjoy some adult time, which is a nice break from mommyhood. Currently, I am still teaching. There are still days, however, when the baby may be sick or the weather is just to crazy to bother getting out. Whether it is at home or a special trip to the gym, I make it a point to workout or be active everyday. As the little guy has become older, he enjoys watching mommy workout. The best part is that I am setting an example to him that being fit and active is fun. To me, that is what it's all about!
Here are some tips for working out post baby -
*Talk with your doctor and get approval before beginning a workout routine.
-Ease in - It is unbelievable what your body goes through when carrying a baby for nine months, so be nice to it. Start slow, and give your body time to work itself up to where you want it. Use even more caution if you had a c-section. Recovery time can be longer. Well after you leave the hospital, your body will continue to experience a lot changes, especially hormonal ones. Relaxin can still be present up to 6 month postpartum, so be sure to take it easy on the joints. It general, its always safe to start with a walk.
-Set goals - Starting out, it is good to set goals. I started with just walking for so many minutes, then increased my time. Once I was able to add weights, I increased my weight by varying amounts at certain points. Set realistic, achievable goals, so that once you start hitting them, you'll gain some momentum and keep going! Be S.M.A.R.T. (Specific, Measurable, Attainable, Realistic, Timely)
-Make it fun - Pick exercises that you enjoy doing. If it is dancing, do Zumba. If it is kick boxing, do a cardio kick class. If it is bootcamps - find a local mommy and me or stroller class to join. Fun for both! This leads into the next one....
- Exercise with baby - Mommy and me classes have become super popular. Another class option is mommy and me yoga. If classes do not work, babies also make great weights. You can always incorporate them into a regular exercise routine with squats, presses, bicep curls, baby push-up kisses, and bridges. Another mommy and me workout can be done while using a baby carrier.
- Workout at home - As I mentioned before, getting out of the house with an infant is no easy task. Especially when it comes to going to the gym. No worries; there are tons of options for working out at home. Invest a little in a set of good dumbbells and a kick butt workout DVD set. Hint - Pintrest and You Tube can also come in handy for home workout ideas.
-Get out of the house - I know this contradicts the previous tip. But seriously, for sanity purposes, it is important to get out and about when you can. Find a great local gym with childcare, a stroller class, or any other fitness mommy groups. It is a great way to get fit, socialize (both mom and baby), and squeeze a little playtime in before or after nap time.
-Be easy on yourself - Lastly, if you miss a day. It is ok! Don't beat yourself up about it. Sometimes our body just needs a day to rest and recoup. You will get it tomorrow momma!
What workouts did you do after having a baby? How long did it take for your to get back into your groove?
Not sure, where start?
Shoot me a email or message me!