Tackle your Postpartum Trouble Spots: Arms

Written by guest blogger, Autumn Bonner

Hi Moms! Are you starting to feel more toned and tight from our first 2 trouble spot workouts?  In case you missed them, check out my previous articles about how to tone your tummy and your butt.  Today we complete the program by tackling our arms!  

Your arms are actually one of the few parts of your body that doesn’t go through major change during pregnancy, but the normal weight gain that comes along with growing a baby may have left you with a wiggly wave.  You know the kind I mean, when you wave and then your under arm keeps waving?  To get rid of the extra fat and tone those guns, it takes the same 3 keys: toning, cardio, and healthy eating. 

Let’s talk about toning for a minute. Many women are afraid of lifting weights or doing push-ups for fear of ending up with hulk arms.  Good news, women simply don’t have enough testosterone to bulk up like men do (even when you lift heavy weights).  So don’t be afraid to really challenge yourself with the strength exercises below.  You’ll end up with the toned tight arms you desire, no hulks in sight! Plus, strong arms are really a necessity for motherhood. Have you lifted a car seat carrier lately?  The everyday tasks of mothering include lots of lifting, pulling, and pushing. The moves below will strength all the muscles in your arms and shoulders to prepare you for your daily life as a mom. 

Here’s your 20 minute Arm Toning Plan! For this workout you’ll need:

• Your baby 
• Ergobaby carrier (or similar carrier)
• Timer (you can use your phone)
• Chair
• Diaper bag or dumbbell 
• Mat 

As with any exercise plan, be sure to get your doctor’s clearance before starting a new activity.

Warm up – Put your baby in the Ergobaby carrier. For 1 minute, march in place and pump your arms to raise your body temperature and prepare for the workout.  Then switch to a step touch for another minute and swing your arms as you move. Repeat both moves again for a total of 4 minutes.

Cardio/Strength – We are going to alternate between 1 minute of cardio and 1 minute of strength, so get your timer ready. 

1 – Tricep Dip – This move tackles the wiggly wave! Sit on a chair with your hands by your sides gripping the edge of the seat. With your feet flat on the floor move your hips away from the bench (keeping your butt near the edge). Bending your elbows back along your sides, lower down slowly, then press up to the starting position. Complete as many repetitions as you can in 1 minute. Your little one provides some extra weight to challenge your triceps. 

2 – Power Punches – Let’s sculpt the shoulders! Stand with your feet a little wider than shoulder width and your toes and knees pointing outwards (like a dancer’s plie squat).  Extend one arm to the side and alternate punching high and low as quickly as you can.  As you punch, squat up and down with your legs. Stay on one arm for 30 seconds and then switch to the other arm. You will really feel this in your shoulders.

3 – Diaper bag curl – Whether it’s a diaper bag, infant carrier, or bag of groceries, we use our biceps all the time as moms! For this move, grab your diaper bag (or a dumbbell) and hold it in one hand. Keeping your elbow near your side, perform a curl to lift the bag up to your shoulder. Slowly return to the start. Repeat as many reps as you can for 30 seconds and then switch arms.

4 – Mountain Climber – For the last two moves, take your baby out of the carrier and lay him/her below you on a mat. The mountain climber is a total body move that is great for cardio.  Your arms are stabilizing your body so they will get a workout too. Come into a plank position on your hands. Make sure your hands are directly below your shoulders and that you are a straight line between your head and your feet. Bring in one knee at a time towards your chest.  The faster your pace, the more challenging this move will be. Try to keep going for a whole minute.

5 – Push up kiss – Give a little love and get toned arms! Assume a push up position. You can choose to be on your knees to start or your toes for more challenge. Make sure your hands are directly under your shoulders and that your hips are in line with your body. Slowly lower down and give your baby a kiss at the bottom, then push up to the top.  Keep going for a full minute.

Take 1 minute to rest and then repeat these 5 exercises once more. 

Stretch – Finish by stretching as your baby lies nearby on the floor and rehydrate.

So there you have it! You now have a complete workout program to tackle your trouble spots and help you fit back into those pre-pregnancy jeans. When you feel like you are ready for more, I encourage you to sign up for a free 30 day trial of my online program for moms at www.MyTailoredFitness.com. We have an entire workout program designed for moms including more great exercises you can do with your baby in the carrier. Follow us on Facebook, Pinterest, Instagram, or Twitter for more fitness and nutrition tips!  Here’s to a healthy and happy 2014!  

Exercising After Baby Just Got a lot Easier

Last week, we featured Autumn Bonner, of Tailored Fitness, as a guest blogger about Breastfeeding and Exercise.  We thought her business was so amazing that we wanted to share it with you!  The best thing about Tailored Fitness.... it is all online so you can access it anytime, anywhere!  Here’s my recent interview with Autumn.

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When did you first become interested in fitness for moms? 

I have always known that I wanted to be a mom and when we began planning for a family, I started looking into how I could continue to teach exercise classes with my baby.  I came across Stroller Strides, which is a fitness program for moms, that was started right here in San Diego. It combines my passion for kids, exercise, and being outside.  I immediately fell in love with the moms and really enjoy being a part of helping them take better care of themselves. While teaching Stroller Strides, I saw how quickly the kids picked up on exercises we were doing. We would often see the kids practicing their push-ups and sit-ups while playing.  I realized that the moms in my class were setting a powerful example of health for their kids, just like my parents did for me!

What inspired you to start Tailored Fitness? 

As my passion for helping moms grew, I wanted to be able to reach a bigger audience than just the moms in my Stroller Strides class each week.  I wanted to create a convenient way to workout at home, because let’s face it, some days it’s just too much work to get out of the house with kids. Through talking with friends with little ones, I realized that there wasn’t really a good option for those moms who wanted to work out at home. So I decided to create one! That’s how Tailored Fitness was born.

How can moms best use your videos? 

 The awesome thing about the Tailored Fitness program is that you can truly create a tailored fit, hence the name!  The video clips are divided into sections (warm up, cardio, upper body strength, lower body strength, core, and cool down). 

To get the best workout, you should choose a mix of cardio and strength videos to make up your workout.  A combination of cardio and strength work is the best recipe for weight loss.  Because the exercises in the videos are designed to get you the best workout in the shortest amount of time, you can make big strides in your fitness in just 30-45 minutes 3-4 days a week! 

We also have pre-made workouts you can choose from. The best part is that you can have all of this in the comfort of your home, whenever it is most convenient for you to workout. We are offering a free 30-day trial so you can try out the program! http://members.mytailoredfitness.com/accounts/register/

What can moms gain from exercising after having a baby, other than the obvious (losing their pregnancy weight)?

I love that you asked this question!  I always remind my Tailored Fitness clients that there is so much more to exercise than just fitting back into your clothes. We often just focus on the physical changes we want to see and when they don’t come as quickly as we hope, we tend to give up.  It’s the more meaningful reasons to work out that will keep you motivated on the hard days! 

1. Most moms don’t realize the psychological benefits of working out. For example, you will have more energy when you work out. I know it seems counterintuitive that working out when you are already exhausted can actually give you more energy, but it’s true!
2. You will also feel better about yourself.  The changes a woman’s body goes through during pregnancy and in those first few months postpartum are staggering.  It can be hard to look in the mirror and accept what you see.  When you exercise, you are doing something good for yourself that will eventually help you get back to feeling and looking like yourself again. 
3. Spending time caring for yourself will make you a better mom!  Don’t let mom guilt get in the way in of your workouts. You can even get a great workout with your kids. Check out a local Stroller Strides class or try out our Workout with your baby video series on Tailored Fitness.  You are worth taking care of!        
4. As we discussed, you are setting an amazing example for your kids by exercising.  They are learning that exercise is important and that it can be fun, just by watching you.  You are giving your children an amazing gift!

What are your top five tips for easing into an exercise routine after having a baby?

1. Start slow!  Your body has just been through a lot and needs time to recover.  There are two things you can start right away: 1) Kegels – Doing kegels several times a day will help rehab your pelvic floor and avoid urinary incontinence, which is common for new moms. 2) Walking – Getting outside in the fresh air will be good for you and the baby. Start by just walking around the block or around your apartment complex.  Add a few minutes each week as you feel stronger. Once you have your doctor’s clearance (usually around 6 weeks) you can resume more exercise.  I have been chronicling my post partum experience on my Tailored Fitness blog. You can follow along and read about my exercise routine and see pictures month by month. 1st month , 2nd month , 3rd month , 4th month coming soon
2. Focus on strength work! You will be burning lots of calories breastfeeding and getting cardio with your baby is pretty easy by simply walking with them in a carrier or stroller.  Strength work is extremely important, but it is often neglected by new moms.  Every new mom soon comes to realize that the life of a mom is physically demanding.  From lifting the baby in and out of their bed to carrying the car seat, you will be using muscles you didn’t know you had.  Plus, you probably lost some strength during your pregnancy.  It is important to incorporate strength work into your exercise program as soon as you have your doctor’s clearance. It will not only help you with your everyday tasks as a mom, it will help you fit back into your pre-pregnancy clothes sooner!
3. Ease back into ab work! Your abs are definitely weaker after pregnancy, even if you worked your core while you were pregnant. Ease slowly back into ab exercises and be patient as you rebuild strength in your core.  It’s best to start with bracing core moves like the plank and save twisting moves like bicycles for later. Some women experience separation along the midline of their abs, so rebuilding overall core strength first is best. 
4. Be consistent, even when you are tired! There will be lots of days as a new mom when working out is not going to sound like much fun. Especially those days when you are tired because you’ve been up the night before caring for your kids. Remember that the benefits of exercise stretch far beyond achieving a certain number on the scale. It will benefit you mentally in tremendous ways.  Even if it’s short, a little is better than nothing at all. Tailored Fitness has a ton of great video clips that you can combine to create an excellent workout in just 20-30 minutes. Remember you have to take care of yourself to care for your baby! Exercise will also help boost your immune system, helping you avoid sickness, which is common during those first few months postpartum when you are low on sleep.
5. Find a routine that works for your new life as a mom!  The way you worked out before may not be possible or practical once you have a baby.  Find a new routine that works well with your schedule as a mom.  You may find that working out at home is a lot simpler and makes it easier to be consistent than getting to a gym. I encourage you to give Tailored Fitness a try. We even have videos you can do with your baby to exercise.  Our goal is to simplify exercise so you can make it fit into your day and experience the benefits. 30 days free - http://members.mytailoredfitness.com/accounts/register/           

Lastly, what tips do you have for eating to keep up your energy after having a baby?

1. Request healthy meals. If you are lucky enough to have friends and family bringing you meals, it’s usually comfort food, loaded with fat and carbs, with a cookie or two to finish things off.  Although it may taste good, this is not the type of food that is going to give you the energy you need to recover and care for your little one. When people ask what meal that can bring you, ask for something healthy and request that they hold the desert (at least sometimes!)
2. Focus on WHAT you are eating, rather than stressing about HOW MUCH and counting calories. While you are breastfeeding it is not the time to worry about dieting.  In fact if your daily calorie intake drops below 1500 calories your milk supply can be negatively affected. Instead, focus on what foods you are eating.  Focus on consuming lots of lean proteins and vegetables.  Enjoy fruits and dairy as well in moderation.  Try to avoid processed foods and refined carbs (like bread and crackers).  These are the types of food that your body can convert easily into energy.
3. Keep your cooking simple. Caring for a newborn is overwhelming enough.  Trying to prepare gourmet meals can sometimes add more stress.  When you start cooking meals again, keep them simple!  A typical dinner should contain a protein (such as fish, turkey, chicken, tofu, or pork loin), a high quality carb (such as quinoa, brown rice, brown rice pasta) and at least half a plate of vegetables (either steamed or in a salad).  The crockpot will be your best friend too!  Check out our Tailored Fitness Pinterest board where we have a ton of easy, healthy recipes. https://pinterest.com/tailoredfitness/healthy-recipes/
4. Drink lots of water.  I know you have probably heard this before, but when you are nursing, it is EXTRA important to drink water.  Did you know that we can confuse feeling hungry with feeling thirsty? Often times we think we are hungry and reach for food, when really, our body just wants water.  By drinking enough water throughout the day, you’ll be able to tell the difference and avoid overeating.  Don’t love the taste of plain water?  Try a one of these recipes to mix it up.https://pinterest.com/pin/425308758529863503/ , https://pinterest.com/pin/425308758529863475/, https://pinterest.com/pin/425308758529863450/ 
5. Stock up on healthy, high protein snacks.  Especially if you are breastfeeding, you need to make sure you are consuming enough calories to keep your milk supply steady and support your body’s needs.  Having easy to grab snacks is essential.  You may even want to keep a few snacks near where you nurse. Here are a few of my favorites:

• • Cheese stick and an apple
  • Greek yogurt with berries
  • A handful of almonds
  • Peanut butter on a banana
  • A couple slices of turkey bacon
  • Check out this blog post for more ideas: Snack Ideas

Tailored Fitness Links:

www.MyTailoredFitness.com

www.facebook.com/mytailoredfitness

www.Pinterest.com/mytailroredfitness

To hear Autumn’s personal story about her background and finding her passion for fitness, take a look at her video: http://youtu.be/lAm-nts0aVY

Breastfeeding and Exercise – What you need to know

Today I am sharing a post from a fellow momprenuer. Autumn Bonner is the co-owner and co-founder of My Tailored Fitness, an online video-based fitness program for moms.  Through her program, moms can build their own custom workouts based on how much time they have and the intensity they want.  It’s like having your own custom workout video!  The exercises are created specifically for moms and use limited equipment so you can squeeze in a workout at home during nap time. Autumn is passionate about helping moms be healthy so that they can be examples for their kids. She talks with each member monthly to give suggestions and provide support to reach their goals. You can try her program free for 30 days. Just visit www.MyTailoredFitness.com or like her Facebook page www.facebook.com/mytailoredfitness for helpful fitness tips and great healthy recipes.

Recently, I’ve received a bunch of questions from moms about exercising while breastfeeding, so I thought it would be a good topic for a blog post so we can cover everything you need to know!

After I had Sienna, I was really anxious to get back into my regular exercise routine so I could regain some sort of normalcy in my life.  I did wonder, however, what exercise would be like while nursing.  Would it be painful to run?  Would exercising affect how much milk I made? Do they make breastfeeding-friendly exercise tops? 

I decided to do a little research to find out.  Let’s cover the science stuff first and then we will take a look at the practical side. 

My resource for all things exercise and pregnancy related has been Dr. James Clapp’s Exercising Through Your Pregnancy. He has a chapter on breastfeeding and exercise that has a lot of great information.  Here are the highlights.

• Regular exercise, even at high intensity, does NOT alter wither the quality or quantity of breast milk produced, unless the mom isn’t consuming enough calories.

• Women who exercise and breastfeed should be sure to eat at least 1500 calories per day so that their breast milk production is not reduced.

When you exercise, you burn calories, and breastfeeding also burns calories (about 500 per day), so breastfeeding moms need to make sure they are consuming enough calories to cover the extra they are burning off during exercise and breastfeeding.  If the number of calories consumed drops below 1500, milk production can be affected. You will also need to increase your water intake, especially if you workout outdoors in warm weather.  The Boob Group has a great episode on this topic: Lose Weight While Maintaining Your Milk Supply.  The San Diego Breastfeeding Center blog also has an accompanying article: How to Lose Weight while Breastfeeding without Losing your Milk Supply

Ok, now on to some practical tips that will help make exercising while breastfeeding more comfortable

Buy a supportive sports bra

Prior to being pregnant, I never really had to worry about supportive sports bras because, well, I wasn’t too well endowed on top.  But that changed when I became pregnant and even more since Sienna arrived.  Luckily, the girls in my Stroller Strides class told me about Juno by Moving Comfort.  It’s a great, supportive bra that even has adjustable straps.  They also have a non-racerback version called Fiona.  Lululemon also sells a bra called the Tata Tamer.  Love the name!  It doesn’t have the adjustable straps, but works well too.  I wrote a blog post about supportive sports bras that you can read on my website: Support for your Girls - The best sports bra

 

Feed your baby right before you exercise

This will help a lot with comfort during your workout, especially for high impact activities like running or kickboxing.  Side note, did you know that there are laws that protect the right for women to breastfeed in public?  My lactation consultant, Robin, was actually just involved in resolving an incident here in San Diego where a woman was told she could not breastfeed her baby while she was waiting in traffic court.  Check out Robin’s article /blog/2013/2/7/a-resolution-to-the-chula-vista-courthouse-nursing-in-public.html here to read about it.  You can find your own state’s breastfeeding in public laws at www.breastfeedinglaw.com.  It’s always good to know your rights, just in case your little one decides she/he wants to breastfeed during your workout.

 

Try low impact exercise if you still have breast pain

If you still have any breast pain, try switching to lower impact exercise until your milk supply regulates and you are able to move around more comfortably.  You can still get a great workout without any jumping.  In all the Tailored Fitness videos, I give low impact options.  I also just filmed a series of Exercise with your Baby videos, which are all low impact and designed specifically for the newly postpartum mom.

Hope these tips help you to be able to breastfeed and exercise comfortably!