How to Protect your Postpartum Body from Falling Apart

We are so excited to be offering a brand new workshop/series in our space next month: New Parent Ergonomics Workshop and Series.  Taught by Robin Naughton, owner of Breathe Fitness, expectant parents and parents of newborns/infants/toddlers will learn practical exercises to protect their bodies from breakdown (due to repetitive movements from typical parent-related tasks) and tips on how to integrate them into your everyday routine.

Here is an excerpt from Robin, talking about her new workshop/series!

All pregnancies are different.  All babies are different.  You know what’s not different?  The repetitive stresses of caring for your new little bundle of joy and the subsequent new parent aches, pains, and injuries.

Sadly I’ve yet to talk to a new parent who was given a heads up about proper parent ergonomics… no birthing class, midwife, OB/gyn, or fitness professionals seem to even really mention much about it.  Often postnatal care is baby-centered: proper positioning for their best latch, proper leg placement for healthy hips in a carrier, the ideal angle to avoid flat head or reflux. Now don't get me wrong, all of these are incredibly important for our babies' health and development, but what about the parents? Who teaches us how to take care of our own bodies in our new, incredibly demanding (and rewarding), role as new parents? 

All babies need to be fed, held, transported, comforted, and played with, and these are just the basics.  I had a friend who’s baby would only fall asleep if he was manually swinging him… in his carseat!  The lengths we’ll go to to keep our babies happy, calm, quiet, or asleep, can get pretty crazy.  The resulting wear and tear on our bodies, as parents, is no joke when you consider that all of these tasks are repeated multiple times a day, every day, for many many days (years seems overwhelming to say). 

Now, any parent that’s gotten the flu or stomach bug knows that babies’ needs don’t just magically diminish when we’re not feeling well.  The same goes for when we get hurt.  My baby is a sweet loving little angel but she doesn’t care that I have a torn rotator cuff.  She still needs me to carry her to and from the car, get her in and out of the crib, feed her, and change her diapers.  So what are we supposed to do?   How do we help our bodies heal and not make things worse?

Click here to read more about the ABCDE's of not breaking your body while keeping your baby happy and healthy

Ready to protect your postpartum body from falling apart???  Don't miss Robin's workshop and 4-week series at the San Diego Breastfeeding Center.

To sign up for Robin Naughton's New Parent Ergonomics Workshop on April 21, 2018, click here.

To sign up for Robin Naughton's New Parent Ergonomics 4 week series on Monday mornings in May, click here.

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!  

Tackle Your Postpartum Trouble Spots - Butt

Written by guest blooger, Autumn Bonner, co-owner and co-founder of My Tailored Fitness.

Hi Moms!  Autumn here from Tailored Fitness back this week to help us tackle our next trouble spot, the Butt, with a baby-wearing workout you’ll love.  If you missed our first post about how to tone the tummy, you can check it out here, Tackle Your Postpartum Trouble Spots: Tummy.  

There are 3 changes that occur during pregnancy that affect our backsides:

1. Weight gain – It is completely normal to gain weight in places other than your belly during pregnancy.  It’s part of the way your body makes sure you have enough nourishment for the growing baby. You may have noticed that as your front was getting larger (aka: breasts and belly) that your backside was getting larger too (aka: your butt).  I like to think of it as nature’s way of making sure we don’t fall over .   
2. Loss of muscle tone – Towards the end of pregnancy, the weight of your growing belly makes it much harder to exercise and to build up the intensity necessary to maintain muscle tone. We end up losing much of our muscle tone, especially in our glutes!  
3. Postural Shift – There are also some crazy postural changes that occur during pregnancy. If you look at the two pictures below showing your posture pre-pregnancy and your posture at the end of pregnancy, you can see that your pelvis tilts forward. This causes the muscles on the backs of your legs (your glutes and hamstrings) to stretch and in turn lose some of their strength.  

So to get your derriere back where it belongs after pregnancy, it takes the same 3 things we talked about last week:

1. Toning
2. Cardio
3. Healthy Eating

Here’s a 20 minute Butt Toning Plan that combines toning and cardio! Combine this plan with your healthy eating and your tummy toning workout from last week and you will be well on your way to your pre-baby body (or an even better one)!  As with any exercise plan, be sure to get your doctor’s clearance before starting any activity.

Warm up – Put your baby in the Ergobaby carrier and find a set of stairs you can climb. If you don’t have any at your house or in your apartment complex, look for a nearby office building or park that has some you can use.  Chances are they will be empty. To warm up, walk up and down the stairs for 2 minutes. Be sure to be near the handrails in case you lose your balance.  It’s harder to see your toes when wearing your baby, although you may be used to that from being pregnant! 

Cardio - To get your heart rate up, alternate between 1 minute of quick stair climbing (of course safety is #1, so only go as quickly as you feel comfortable, it won’t take much to get your heart rate up) and 1 minute of slow start climbing with a glute squeeze after each step. The photo shows a glute squeeze, but basically as you step up on a stair, lift your back leg straight behind you and squeeze your glute! Keep alternating for a total of 5 minutes.

Strength –Keep that baby in your carrier for these strength exercises. 

1 – Squat and Squeeze – With one foot on the step, lower into a squat with the weight on your heels. Since you are wearing your baby, you will naturally want to drop your chest, but keep your chest up and let the legs do the work. Rise up from the squat and step onto the step lifting your outside leg up into a side glute squeeze. You will need to engage your abs to maintain your balance as you lift your leg.  Slowly return to the starting position and repeat for 10 reps, then switch legs and do 10 reps on the other side. Rest and then repeat another set.

2 – Wall Sit – Find a stable, smooth wall. Place your back against the wall and lower down until your thighs are parallel to the ground. Make sure your entire back and shoulders stay against the wall and hold for 1 minute. Rest and then repeat for another minute.  This is a great time to connect with your little one. She/he can definitely help distract you from your burning legs! 

3 – Butt Blaster – This one is killer, but so good for targeting the glutes. Take your baby out of the carrier and lay his/her below you on a matt. Come onto your hands and your knees. Keeping your leg bent, lift one leg up pushing the heel up to the sky. Return to the start and then open the knee to the side. Keep alternating lifting back and side on the same leg for a total of 10 reps. Then switch and repeat on the other side. Rest, and repeat both sides a 2ndtime.

Stretch – Finish by stretching as your baby lies nearby on the floor. Also, be sure to drink lots of water throughout the day. 

If you are looking for more ideas for how to tone your glutes with your baby in your Ergobaby carrier, check out this lower body strength video from My Tailored Fitness, my fitness program for moms. 

Be sure to check back next week as we tackle our final trouble spot: arms!

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