Working Out With Baby

I’m back with another guest post today from a great gal who has a wealth of knowledge with all things postpartum and pregnancy.  Antonia is here to tell you all about working out with baby.  Though I’m a bit past this stage 🙂  I thought many of my readers might enjoy!

Once you have a baby, considering working out is not one of the first things that comes to mind. But after you receive your clearance (usually at your six week follow up appointment with your OB/GYN), it’s a good time to start thinking about the baby steps you can take to getting back into or starting physical activity. Getting your ‘body back’ to it’s pre-pregnancy form can be a tall order, and it puts a lot of unnecessary stress on you. Besides…Your body never left!  Depending on your birth story, the way your body handled the increase in weight and stretching while hosting your bundle, and how active you were before and during pregnancy determines how your recovery will be.  Exercise after birth should be viewed as a way to aid in postpartum depression and disease prevention.  It’s the holding onto to extra pounds over the years after birth, that puts you at risk for disease at mid-life age.  Embrace your beautiful body after baby (even with some extra stretch marks and skin that hangs a little…let’s be real with each other!), and feel good with the added benefits you are getting for you and your bundle!

Embrace Your Body & Bond with Baby

TransversaAbdominalExercises_BundleFitness

The benefits of exercising once baby is about 6-8 weeks old are:

For Mom

  • reduction in risk of postpartum depression
  • increased energy level to sustain you through late night and early morning feedings
  • release of good hormones and improve mindset and ability to cope with new baby challenges
  • another opportunity to bond with the baby

    Working out with baby

    Baby will love the outdoors and fresh air!

For Baby

  • increased skin-to-skin and bonding time
  • engaging and stimulating sensory response
  • aids in establishing routine
Working out with baby

Baby will even add a bit of resistance ;)

Working Out With Baby

Easing back into your workout at about 70% of where you were prior to delivery, or starting to exercise for the first time, try a 20-minute bout at low-moderate intensity (8-12 RPE on the Borg Scale) and see how your body responds. Exercises recommended to start are walking, muscular strength exercises for the major muscle groups, and stretching.  If you have diastasis recti…please contact me to know which exercises to perform to avoid increasing the abdominal separation.  I know from experience as my case is moderate-severe.  Signs that exercise may be too much at first would be:

  • dizziness
  • lightheadedness
  • nausea
  • presence of/or increased spotting
  • pain near incision if you had a c-birth (c-section)

Gradually increasing your exercise by 10% every two weeks, and accumulating 150 minutes of moderate exercise per week, is recommended. As baby gets older, and is able to hold their head up, sit up on their own, etc. exercises with baby can be modified for maximum benefit for both mom and baby; such as holding baby certain ways to help build muscle tone and improve flexibility. Be sure to stay well hydrated when exercising, especially if you are breastfeeding, by drinking 4-6 additional ounces of water for every 15 minutes of exercise.  Safely losing weight should average 1 pound per week to ensure you take the weight off and keep it off. For great Fitness Break workouts, head over to the My Bump to Bundle Instagram page for the MOMday Monday Tone in 10 (ten minute) workout posts to get started. And these are my go-to for fitness because not only is incremental exercise throughout the day very beneficial, but Mommas of little kiddos do not have more than a 10 minute window to fit fitness in!

Custom Mom and Bundle workouts are available!

Antonia Roots is a Certified ACSM Exercise Physiologist, For Two Fitness Ambassador, Lactation Educator Counselor, & Momma of 2.  She is the owner of My Bump to Bundle, an online resource for Mommas to nurture the roots for her and baby to flourish. Antonia’s passion is Momma Body Wellness and the many factors that are involved in improving the challenges of early momma hood.

 

References:

  1. ACOG – Exercise During Pregnancy
  2. American College of Sports Medicine. ACSM’s guidelines for exercise testing and     9th ed. Philadelphia: Lippincott, Williams and Wilkins, 2013
  3. Hyatt, Gwen, and Cram, Catherine. Prenatal and Postpartum Exercise Design. Tucson, AZ: DSW Fitness, 2003. Print.

Strong Arms Circuit Workout

Did I mention I loved designing and putting together these at home workouts?  Yep, I’m totally going to make them a weekly thing.  I want YOU to realize while yes I do love the gym and my group fitness classes YOU can workout and get stronger and healthier right at home!  Today I’m here with my Strong Arms Circuit workout.

Don’t forget before you jump into this workout WARM UP , don’t skip warm up and cool down/stretch folks…sooooooo important!  Ok…so warm up then let’s go with this…

STRONG ARMS WORKOUT 

Strong Arms Circuit

Push ups, curls, presses, MORE push ups…oh and burpees!!

This passion of helping others workout at home has really pushed me to continue with my bootcamp programs.  The strong arms circuit above is actually one of the workouts I’ve designed for my next bootcamp.

Summer Bootcamp

I have an AMAZING group of ladies finishing up the June round of bootcamp.  And BIG ANNOUNCEMENT here today…I’m opening up another summer bootcamp.  here are all the details!

  • Start date –  July 15th (my birthday is the 14th 🙂 and I want to take it easy (if that’s possible until then)
  • Length – TWO OPTIONS – 30 days, 60 days
  • Price
    • 30 day program – $27.95
    • 60 day program – $50
    • 25% discount for any new client that signs with me through you!
  • Support
    • Daily emails or texts from me with motivation, inspiration, tips, supports
  • Workouts
    • 5 workouts a week from me, 1 YOU CHOOSE day, 1 rest day
    • Video demos for some if not ALL workouts

Sign ups open TODAY and close end of day July 9th.  Contact me today with any questions or to get your registration started!  Unsure if you want to commit…make sure you check out my testimonials from clients. And if you are still unsure I’m happy to hop on the phone with you and we can talk through any and all questions you have!

 

AND LAST THING The winner of the SKINS giveaway!!! is a new friend Elle!  I will be shooting you an email Elle to gather your info so be on the lookout…thank you ALL for entering.

 

 

Finding Joy in Running

I’m back with another guest post for you today on Finding Joy in Running.  I am so happy to welcome Sabrina to my neck of the woods today.  And I hope you find inspiration and motivation from her journey towards health, happiness, and true joy.

Finding Joy in Running

Sunday, August 24 was a pretty special day for me. No, it wasn’t the day my daughter was born or even the day I married my best friend.

But still, it was important to me.

Finding Joy in Running

the sweat, the tears, the training…all worth it!

It was the day of my first ever 10 mile race, a truly monumental day for me in my young running journey. Prior to this race, I had only run 10 miles three times in my life. There was a part of me that felt like I had no business running a race of this length yet, having just started running 8 months prior, but I placed all of my trust in my training so I knew running this race was exactly what I was supposed to be doing.

Probably the smartest thing I did was to mentally prepare a plan for how I was going to run it which calmed my type-A personality. Miles 1-5 I was going to stay as close to an 11 minute mile pace as I could even though I knew I could run a 10:35mm and still make out ok.  Since I was running this without my training buddy and the best runner I know, I wanted to make sure I was safe and I could finish it STRONG.   At mile 5, I planned on grabbing Gatorade from the water station that I was going to walk (gasp!) through and then take off running again while quickly chomping down my Honeystinger gummies.  After that I was free to pick up the pace as much as I could with the goal of making my last mile my fastest.

It helped that my music was perfectly timed to either slow me down or speed me up based on what mile I was on. Knowing this really allowed me to enjoy the run.

Yes, you read that right. I ENJOYED running a 10 mile race!  Even with Queen, Prince and Guns and Roses blaring over my headphones I was able to take in the coastal scenery as well as the beauty of what my body is capable of doing.

Miles 1-4 were truly peaceful. My mind was at ease with the task at hand. I knew I had awhile to go before I would be done so why not relax and let my legs take over?   I had plenty of time to think about how my running has changed both the shape of my body and my overall health. I no longer struggle from terrible stomach pains (hello, leaky gut), migraines and neck/shoulder pain on a daily basis. My last blood test results showed the inflammation that was tearing my body apart over a year ago was almost all gone. Not to mention my wonderfully high triglyceride level that my doctor was genuinely amazed by. “See that number?” he questioned at my last visit,  “That’s what all your running has done.”

Miles 5-7 were spent thinking about my mom and how she can barely walk. She long ago chose to not take care of herself full well knowing our family history of heart disease, diabetes and cancer. Knowing I don’t want to suffer like she is with her many ailments, pushed me to keep running even when the little voice in my head snarked, “You know, when you run your half marathon in 3 weeks you won’t even be halfway done yet.”  Ugh, shut it, girlfriend.

One of the many reasons why I’ve learned to love running is because I can set goals and test my limits. I’ve slowly learned how to be alright with being uncomfortable. On the flip side, I believe running has a meditative quality to it. If you can get in that peaceful zone then you feel like you can run forever and that is a beautiful thing for your mind and body to be so connected. You forget about that uncomfortable feeling.  You do what our bodies were designed to do – to move, breathe deeply and sweat. It’s very freeing and empowering to get to that point in your running when the endorphins take over and you’re just happy.

That brings us to miles 8-10. I was still in a good mood, flying by everyone at the remaining 2 water stops. I knew I’d see my family soon which gave the little boost to push harder.  At that point, I was also dreaming of a cold beer and a cheeseburger. Mile 9 included a hill which was rough on my tired legs, but the view at the top of the Massachusetts coast was worth it. When I hit the final quarter mile Queen’s “I Want It All” came blaring over my headphones.  It was my cue that this race was nearing the finish line. I gave myself a cheer and a fistpump, because, let’s be honest, if you can’t do one for yourself who is going to do it for you?  I was overjoyed to see my family waiting for me at the finish line and to hear my 3 year old yell, “Go Mommy!”

Finding Joy in Running

The little cheers make it all so much more JOYFUL!

The best part was I felt great!  I could have kept going if I needed to, but I was thankful to be done.

I started, ran and completed that race with a smile on my face and a mind and heart full of joy.

I’m ready for my first half marathon now.  I know my mind and body can handle another 3.1 miles because really, after you’ve run ten miles 3.1 is only a 5K.

 

Follow me on:

Facebook:  Runloveyogaforever

Instagram:  RunLoveYogaForever

Twitter:  Sabby12s

 

Hi!  I’m Sabrina.  I’m a 38 year old wife, mom and runner. After the birth of my daughter 3 years ago I found myself completely in love with my baby and my husband, but I hated the way I felt and looked after gaining 81 pounds during pregnancy. It took me experiencing horrific stomach pains on a weekly basis to realize that it was time to stop putting myself last and it was time to do something. Little by little, I cut out soda, coffee and cut back on my beloved red wine. I cut back on carbs and gluten. Then I started practicing intermittent fasting. 4 months into this I felt better but still not great. Something was missing. It was time to exercise again. June of 2015 was when I became a runner. Since then I’ve run two 5K’s, a 10K and I’m registered for my second Half in October 2016. Let the training begin!