Hate is a strong word and I really try to avoid it, but I’m going to be honest here: I HATE EXERCISING. I really, really don’t like it at all. My husband asked me the other day as I was whining about a workout: “…but don’t you feel all refreshed and energized after?” My reply? Nope. I don’t. After I exercise I feel exhausted, sweaty, icky and sore. Ironically, today I’m going to share with you my postpartum fitness tips for mamas like me who aren’t fitness buffs. Before you laugh and run away, please stay with me!
Yesterday was certainly not the best day of my life. Baby A was in so much pain! She’s getting her two top teeth, and she was crying all day long (which is so unlike her usually happy self). Three cheers for miserable, teething babies…
Here are some of the ideas I received on how to soothe a teething baby. There are so many great ones here that I hope some of you will find helpful too! Many people reminded me that what works on one teething babe might not work on another, so keep trying different remedies.
Camilia – “Camilia® is neutral-tasting and comes packaged in sterile, drinkable and unbreakable unit-doses, making it an easy-to-administer, and fast-acting way of soothing teething woes.”
Hylands Teething Gel – “A homeopathic combination for the temporary relief of symptoms of simple restlessness and wakeful irritability due to cutting teeth.”
Hylands Teething Tablets – “Hyland’s Baby Teething Tablets provide a natural, homeopathic formula for symptoms of simple restlessness and wakeful irritability due to the cutting of teeth. It reduces pain, inflammation, fever, drooling and the discomfort of teething.”
Unopened freezies to chew on (this is what we chose yesterday since I had one in the freezer and it was fast relief!)
Cold/frozen wash cloths to chew on
Razberry Teether – “First Hands-Free all Silicone teether, with stimulating Multi-Textures that soothe while they play for a happy teething baby – can be frozen for extra soothing comfort.”
Frozen fruit to gnaw on (with or without a mesh bag)
Amber teething necklace – “Used for centuries, Baltic Amber has been used for a variety of ailments from teething pain to arthritis. Scientific research has shown that succinic acid has a very positive influence on the human body. It improves immunity and the balance of acids when absorbed into the bloodstream, it stimulates the thyroid glands to help reduce drooling and soothe inflamed areas. Amber’s anti-inflammatory and therapeutic properties are recognised by allopathic medicine as a natural analgesic (pain reliever), which can help to relieve many painful conditions.”
Tylenol or Advil for pain relief
Baby A chews on an unopened freezie for instant teething relief until we can head into town tomorrow and get some more teething remedies!
What types of teething remedies worked for your baby?
As part of my Healthy Mommy Challenge, I turned to one of the strongest, most inspirational women of fitness that I know: Andrea Page of FITMOM. Andrea is an expert at post-partum fitness, and she’s sharing some wonderful advice with us today on fitness after baby. Want to strive for a healthier 2013 with me? Visit this post, comment on it, and then chat with me on Twitter, Instagram (use #healthymommy) and Facebook about what you’re doing to be a fit mama. I also encourage you to visit Andrea’s website – I love her workout videos and she even has an online training program! – Christina
How should a woman expect to feel 6 weeks after the birth of her baby? It seems to be a common belief that a new mom should not expect to feel good about her body, 6 weeks or even 6 months after her baby arrives. I however, after having trained hundreds of expecting and new mothers over the last 10 years, have yet to meet a mom that doesn’t want to slip back into her skinny jeans and feel great, inside and out at the earliest possible opportunity.
It’s disturbing how many moms report feeling like they have aged 10 years, just one year removed from the birth of their child. Although the most important question to this phenomenon is “why”, my focus today is to help you understand how to start getting back into those Parasucos as soon as possible.
As a new mother who strives to achieve a fit and healthy mind, body and soul, here are 3 simple facts you should know before you get started.
Spot Training Won’t Lose your Baby Bulge Spot training (focusing on and fixing one specific area of your body) does not burn the baby fat around your belly. Sorry ladies, 50 sit-ups at the crack of dawn and again just before bed simply won’t cut it. The most effective way to burn that baby bulge is a combination of eating consistent and frequent small healthy meals, interval training and spot training.
Abdominal Separation is a “CORE” concern Most people have heard of abdominal separation but very few address it properly prior to engaging in exercise. Get checked for abdominal separation by a trained professional and seek out a pre/postnatal fitness specialist who knows core restorative protocols.
Don’t Forget to Watch Y & RR Yield to rest and recover. Like the soap opera, too many women experience feelings of guilt and drama about yielding to rest and recover, but in actual fact, we are betraying ourselves, just like Jack and Nicky. Resting is very specific. It means napping in the day and early to bed at night. Recovering can also be achieved through passive activity like meditation where your mind is quieted or reading. Although going out with the girls or watching the real Y & R is great for an escape, it does not constitute true rest and recovery. The fact is sleep deprivation has been proven to hinder weight loss.
The FITMOM 5: Five Must Do Exercises for New Moms
Wall Sit How: Lean your back against a wall and lower yourself until you have your legs are bent at a 90 degree angle. Reps: 3 intervals of 30-60 seconds. Benefits: A great stabilizing exercise that targets your abdominals and lower large muscles with very low risk of injury.
Side Plank How: Lie down on one side of your body with your bottom leg bent for beginner or straight for advanced. Lift your hip off the ground and hold for 30 -60 seconds. Reps: 3 intervals per side of 30-60 seconds. Benefits: Widely considered one of the most important core exercises for postpartum women. It engages all of the stabilizing core muscles including the pelvic floor.
Flys How: Stand with your feet shoulder width apart. Bend the knees slightly and lean forward at the hips to 45 degrees, keeping core firmly engaged. Create length through your spine and extend your arms, holding 1–5 lbs weights outwards and parallel above your thighs. Extend your arms (elbows slightly bent) out to the side (like a cross) and focus on clinching your shoulder blades together. Reps: 2 sets of 20 repetitions Benefits: This exercise helps improve posture and strengthens large back muscles to combat middle and upper back strain from pregnancy posture, baby wearing and baby holding postpartum.
Curtsy Lunges How: From a standing position, extend one leg back as far as you can with the knee slight bent in a lunge position. Then lower down similar to a traditional ladies curtsy. Reps: 2 sets of 20 repetitions for each side. Benefits: A great low impact exercise to strengthen and shape calves, quads and gluts. A much better option than a traditional lunge for women recovering from pubic symphysis.
Speed Skater How: From a standing position, bend over at the hips to 45 degrees. Extend one leg as far as you can to the side. Squat with body weight centered over the stabilizing leg with knee slightly bent. As you elevate from the squatting position, also elevate the extended leg as high as you can off the floor. Reps: 2 sets of 20 repetitions for each side. Benefits: An exercise that both requires and helps restore balance. This assists the stabilizing hip muscles will support the realignment of your hips as we all know, it’s a common fact that women’s hips widen during pregnancy.
Andrea Page is founder of FITMOM (fitmomfitness.com) , fitness personality and expert , DVD producer and author.
Throughout her career, Andrea has been deemed an International expert on Prenatal and Postnatal fitness, been sought after by the media for expert knowledge, written hundreds of articles and developed alongside other experts the curriculum that is the “FITMOM” Coach Certification.
Within motherhood, business and the relationships of working with over 30,000 woman who are mothers Andrea has shared her insights in the great works of others like Mom Inc, Death By Rubber Ducky, Toxic Baby Documentary, The Mom Show, Entertainment Tonight, Chatelaine, Active Woman Magazine, CTVS Success Stories with Sandy Rinaldo.
You may have also seen Andrea as she MC’d the event that lobbied the government to ban bisphenol A, MC,ing for Health Minister Tony Clement as he launched a healthy pregnancy awareness campaign along side Dr Andre Lalond SOGC Executive Vice President.
Private and group training, consulting and online education.
I was the kid in 6th grade gym class that was picked last on the team.
I was the girl on the elementary softball team that was put in right field and was given an “oh well – good try!” every time I finished being up to bat.
I was never obese or even overweight, but I’ve always been “curvy”.
I was never scarred for life by my fitness failures – it’s honestly who I am. I’ve never been overly gung-ho about physical activity. I’ve always loved to craft and sing and write and read. That’s me!
Here’s the thing: now that I’ve had two babies and gained a generous amount of weight throughout both pregnancies (and now that I’m getting older), I am on the overweight mark. I’ve come to a pretty good place with body image here in my 30’s, so I’m not wanting to lose weight purely for vanity sake (though that would be a nice bonus). I would like to become a healthier me for the sake of my girls (I want to move more every day to set a good example for them and to be able to play physically with them longer) and for my physical health (arthritis runs in my family and there’s a possibility it has “come” for me already).
I want to propose a challenge to myself based on one of my New Year’s resolutions for 2013. I’m not sure if there are any other mama’s like me out there, but if this challenge rings true with you, please comment on this post to let me know that you’re with me! We can help each other out.
I’m making my goals simple and small so that I can actually do them. I’ve found in the past that if I make my goals to hard or time-consuming, I’ll give up after a few weeks. I need to make my goals reasonable and they need to be done around being a mom and living on a small budget (because we’re building a house this year)! I also am prone to an “all or nothing mentality” (if I’m not doing something perfectly in my mind I’ll just give it up), so I want to make sure I give myself a lot of grace and wiggle room if I make a mistake. Every day is a new day!
Here’s what I’ll commit to this year:
A diet of real food – cutting down on processed sugars and white flour and eating more raw fruits and vegetables (I’ll use Weight Watchers and some apps for my Android phone that have helped me in the past)
At-home strength training at least 3 times a week (through workout videos, online training or phone apps)
Physical, aerobic activity (with or without my children) every day for at least 30 minutes (dancing with my girls, walking around my subdivision, skating, jumping jacks, playing in the park… whatever it takes!)
I know these goals might seem simple and small to some, but for me they’re doable and I think they’ll get me on the right track. Who knows – maybe next year I can up the ante?
Stay tuned for some guest posts by some of my fit friends who I look up to very much to help us through this Healthy Mommy journey with their fitness and nutrition knowledge.
Do you want to commit to this simple challenge with me?Let me know via a comment below. I’d love some support. 🙂