Taking the Fad Out of Abs for New Moms
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Does any new mom like her post-baby belly? Whether you call it your muffin-top or belly jelly or have some other name for the roll that your new baby has left around your waist, we know you are not happy about it being there.
Almost all women come to Fitmom asking “How (the *&%#@!) do I get my abs back?” Many women weep that they’ve been doing 100 sit-ups a day and nothing is changing. We know it’s frustrating that there is no quick-fix (unless you’ve got incredible genes), but it is possible to nibble away at that muffin-top and bid farewell to it (before baby #2 comes!!).
Here are the key things you need to know on your journey to flat stomach-ville.
1. Use Your Big Engines
Your big engines are large muscles that not only require a lot of energy to be active, but can also burn fat long after your workout is over. When these muscles, like your quads and glutes, are worked to exhaustion, the body must rebuild small tears that occur in the muscle tissue. This work not only requires body energy long after the workout is over, but also makes the muscles require more energy to function and workout the next time. This means that at rest and during work, your muscle is working and burning fat all over more effectively! The more toned the muscle, the more effecient the machine. Do lunges, squats and other exercises that really use these big muscle groups.
2. Know/Reduce the Deterrants to Abdominal Fat Loss
a. Lack of sleep. We know this is NOT good news for new moms. A recent Swiss study has confirmed that sleeplessness and stubborn belly jelly go hand in hand. Do not despair, but take control. There are times when baby will wake you in the night. Know this and go to bed earlier and ask for help when baby does not need to be fed. The average adult needs seven hours of sleep. Make it a priority to get yours, even if it’s interrupted time.
b. Poor diet. Diet is an enormous challenge for a lot of women we work with. Stressed by their new role, at home with access to food more than they are used to, and spending time at mommy groups where brownies abound can make this an uphill battle. In addition, many new moms skip meals and then find themselves desperate for energy and grabbing a sugary muffin instead of a complex meal. An hour later, the sugar is gone and you are hungry again. If this describes you, do some self-intervention and clearly plan meals and snacks to ensure you are ingesting healthy foods regularly throughout the day. Try to eliminate simple sugars from your diet. They provide little benefit and a lot of calories and can lead to sugar addiction, mood swings, and midsection fat retention.
c. Genetic disposition. Your belly may be linked to a family curse (some ethnic groups also have a greater disposition to midsection weight gain). That doesn’t mean you are off the hook. It might actually mean that your best bet is to hire a professional trainer to help guide you through the kind of rigorous and planned workouts that will help you overcome your genes and get back into your jeans.
3. Reduce Excessive Weight Gain During Pregnancy
What’s done is done. Your job now is to try to unring this bell. As soon as you get permission from your caregiver, begin an exercise program with someone trained in postnatal fitness. Dieting if you are breastfeeding is not safe, but you can choose to eat better right away. Your baby will benefit from better milk and you will see a reduction in your midsection weight. The longer the weight sits there, the harder it is to get off. Also, make a mental note for your next pregnancy: choose to exercise. You won’t see an excessive weight gain and won’t have such an uphill battle after baby is born.
4. Cardio—and Not Just Any Cardio
Most women jog at a pace that is about 50-60 per cent of their maximum. They may do this for 30 minutes. They believe that because they are working in the fat-burning zone, this regimen should make them skinny. However, if you are jogging for 90 minutes a week at this rate (10-12 minute miles), your total calorie expenditure (which of course varies with weight) would be somewhere between 750 and 950 calories total. If you take the same amount of time and run at 7.5- or 8-minute miles for 24 of those minutes and power walk for 6 of those minutes, your average number of calories burned a week will be between 1150 and 1350. Add this total up and it amounts to almost six pounds of fat loss over a year. Put the magazine away while you are on the elliptical trainer and work up a sweat. Make it worth your while. As your build your cardiovascular endurance, you will bring more energy and capability to your all-important resistance-training workouts.
5. Build Core Strength
It’s clear that you don’t get flat abs by doing crunches. Burning fat with intense cardiovascular activity and resistance/interval training that uses big muscle groups are your keys to losing the fat. However, core strength is a key component to every exercise program and toning this muscle area can help it appear flatter. The following five exercises are adapted from the American Council on Exercise’s recent study of the most effective abdominal exercises. These can all be done in your home and with your baby.
a. Bicycle: Lie on your back with your feet in the air and place your arms behind your head. Imagining that you have a grapefruit under your chin, lift up your shoulders, and crunch your abs. Slowly lift and twist from side to side as your bring your knees in and out (like riding a bike) and bring your right shoulder to your left knee and left shoulder to right knee.
b. Plank: Put your body in the hands and knees position. Place head in neutral position by looking straight down at the floor. Extend your arms out slightly, shift your weight forward and drop to your elbows. Contracting your abdominal muscles, lift your hips, relax your shoulders slightly and bring your weight forward until it is evenly distributed on your toes and elbows. Hold this contraction for 20-40 seconds.
c. ABC Abdominals: Lie on your back and bend your knees. Carefully place your baby so that her tummy is lying on your shins and her head peeks over your knees and you make eye contact. Slowly (holding on to her), lift your legs so that your chins are parallel to the ground. Sing the ABC song slowly and bring your knees towards your shoulder and your shoulders towards your knees at the same time.
d. Side Plank: Lie on your side with your legs extended and place your elbow under your shoulder. Lift your hips off the ground as pictured and try to extend your top arm into the air. Keep top hip over bottom hip. Can be modified to knees.
e. Kegels: Every time you feed your baby (breast or bottle), focus on contracting your pelvic floor muscles by squeezing you vagina as hard as you can. You need to do 100 of these a day to rehabilitate these muscles and keep them strong and tight.
Remember, ridding your body of the muffin-top takes energy, commitment, and focus. But if you’ve had a baby, we already know you have all of these things in droves.
Cheers,
Andrea Page
Pregnant and Playful—or Perhaps Not
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Sex during pregnancy raises many questions for expecting couples. For most expecting moms, sex is a safe and encouraged experience. More often, the issue is desire. This can be a concern for both partners.
In the first trimester, moms-to-be are often nauseous and the thought of shaking it up between the sheets may be the furthest thing from her mind. In their second trimester, moms-to-be are often more energetic due to their increased blood volume and in some cases, increased sexual desire.
Some women’s sex drive during the second trimester is exceptional, which can please many husbands.
There are many husbands, however, who feel funny about having sex during pregnancy. They often think they may hurt the baby or they are just uncomfortable with the idea in general. It is extremely important that expecting couples communicate their concerns and apprehensions while also expressing their love. Misunderstandings can occur during this vulnerable time when hormones and emotions are running high and desires often conflict.
Here are a few myths and facts about sex and pregnancy.
MYTH: Sex during pregnancy will hurt the baby.
FACT: Babies are very well protected in their amniotic sac and will feel nothing but movement and perhaps be lulled to sleep by it.
MYTH: Sex starts labor.
FACT: The act of intercourse itself has not been shown to start labor. In some cases where threatened preterm labor is a concern, doctors may tell their patients to refrain from sexual activity as a precaution. Sperm, however, contain prostaglandin, a hormone found to stimulate cervical softening and perhaps begin labor in a woman who is “ready to go.”
MYTH: Sex in the first trimester increases the chances of miscarriage.
FACT: There is no evidence to support this claim. Although 1/3 of pregnancies are lost to miscarriage, the most common causes are chromosomal in nature. Some women who have had previous miscarriages may feel more comfortable not engaging in sexual activity but most caregivers would agree this is not necessary.
Sex during pregnancy is a healthy and important way for couples to stay connected. The facts are life is about to change. For first-time parents in particular, the changes they experience as a couple and then as parents can be intense to say the least. The new rage these days is “babymoons” where expecting couples go on a second honeymoon to strengthen their bond before the baby arrives.
Staying connected during your pregnancy and after is of the utmost importance. Talk to your partner. Remember how much fun you had getting pregnant and try to celebrate that fun throughout your entire pregnancy.
For more information, check out my e-book “Sex and Relationships” at www.newmom101.com. It contains expert advice from me and leading healthcare providers as well as stories from couples.
Cheers,
Andrea Page
Beyond the Belly: Fitness for the New Mom
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No other day in life quite compares to the day you bring home your new baby for the first time. The knowledge that the beautiful little person laying in your arms comes from you can be so rewarding, but at the same time, very overwhelming. Those first months bring you (and by you, I mean all moms!) great joy, extreme exhaustion, and very little time for yourself. Just the very thought of throwing exercise into the mix may push a new mom over the edge.
But you can incorporate exercise into your routine. Here are some tips for getting started:
Postpartum Recovery (the first 2-6 weeks)
Note: Moms who’ve had a Caesarean or traumatic vaginal delivery, please consult with your doctor before proceeding any exercise program. A good postpartum recovery program may look include the following but will vary based on need. Consult a certified perinatal fitness specialist.
Exercises
1. Pelvic Floor/Kegels—These muscles (the ones you use to control your pee) lose elasticity during pregnancy due to pressure from the growing fetus as well as from stretching during vaginal birth. Try 2–3 sets of 20, holding each muscle contraction from 1–2 seconds, increasing the length of time as your strength improves. These exercises are crucial to regaining the strength of these muscles and avoiding incontinence. Begin these exercises soon after delivery to increase circulation and promote healing.
2. Adductor/Abductor—Begin by lying on your side, resting your top leg in front of the bottom. Lift the bottom leg up and down slowly for 3 sets of 20. Do the same with the top leg. Afterwards switch sides. (This is a great exercise to do while breastfeeding in a side-lying position.)
3. Shoulder Rotation—This area is a source of stress for mothers due to muscle lengthening as a result of increased breast size and breastfeeding postures. Try this exercise while sitting. It will remind you to correct your posture and strengthen this muscle group at the same time. Lift your shoulders and rotate them backwards, then squeeze your shoulder blades together. Drop back to normal position and repeat. Try 3 sets of 20.
4. Abdominals (Isometric)—Breathe in and with a forced exhalation, suck in your abdominals. Hold your abdominals (not your breath) in this position for 3 seconds, increasing to 10. Try 3 sets of 20.
5. Pelvic Tilts—Lie on your back with your knees bent. Press the small of your back into the floor while simultaneously lifting your pelvic bone towards your belly button.
After Your Postpartum Check-Up
Once you’ve been seen by your physician for your postpartum check up, you can now begin a more challenging fitness program.
The best solution is to find a program you can do with other moms. This will provide a network of support for you and socialization for baby. An exercise program that is designed just for moms and new babies should address general concerns related to being a new mom as well as fitness-related issues.
• Make sure your class is led by a certified fitness instructor who has experience with prenatal and postnatal women.
• Be kind and gentle to yourself.
• Remember that breastfeeding requires approximately 500 additional calories per day and exercise requires 100–150 per ½ hour of vigorous exercise.
• Consuming quality calories will provide your baby best odds while also providing you the nutrition and energy needed to be a busy new mom.
• Get adequate rest by going to bed early. Discipline in this area will help you feel better.
Most importantly, take it one day at a time!
Cheers,
Andrea Page
Injury Prevention: Using Yoga to Optimize Your Workout During Pregnancy
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While it’s safe for many pregnant athletes to continue their pre-pregnancy exercise regime, a pregnant body not only looks but also behaves differently and requires a new focus when it comes to exercise goals and injury prevention.
The pregnant athlete who continues to follow her regular training program may be at risk of straining her joints, which become more lax during pregnancy due to the amount of relaxin released in the body. The hormone relaxin helps increase the flexibility within the pelvic area in preparation for birth. However, relaxin does not isolate itself to that area which needs it most! During pregnancy, relaxin circulates through the entire body and can cause joints in the ankles, wrists, and knees to also become more lax, thereby creating some instability.
To help overcome the instability and maintain muscular balance, I recommend that pregnant athletes modify their exercise program to include a balance of strength and flexibility training exercises.
Many runners only run, and many weight lifters only lift weights. In my experience, adding yoga to the pregnant athlete’s program has helped many of these women sustain their exercise program for a longer period with less likelihood of injury.
Some very active women are not fond of yoga or find it boring. Finding the right yoga class for you may help you to enjoy it. Also try learning some postures that you can do in small bursts throughout the day or before or after a workout. As many athletes already know, sometimes the thing we like the least is the thing we need the most!
Recommended resources for the pregnant athlete:
Exercising Through Your Pregnancy
by James F. Clapp III M.D.
Or you can also check out my e-book, Fit to Birth 101, at www.newmom101.com.
Cheers,
Andrea Page
Running During Pregnancy
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Running during pregnancy has been and continues to be a controversial issue in which clear answers seem often hard to find. This is because there is no right answer for everybody. Individual factors need to be taken into consideration.
Here are some guidelines to follow:
New Ventures: If running is a new venture for you, don’t start during pregnancy. Running in and of itself does involve some impact that can be hard on the joints when you’re not accustomed to this type of exercise. Try a specifically prenatal fitness class or a non-impact running machine at the gym where you can start at a nice low level.
Body Awareness: The single most important thing to remember about exercising during pregnancy is that you pay attention to and honor your body. If your body is calling it quits, then you must listen to it. Pregnancy is not the time to indulge your competitive nature.
Relaxin: This hormone runs through your body during pregnancy, leaving your joints less stable as it prepares your body to accommodate the delivery of your baby. The risk of injury here is increased. Balancing your workout with strength training, yoga, and light stretching will help to maximize stability and prevent injury.
Heart Rate Intensity: The talk test is the easiest and most reliable way for an individual to determine what is safe. 1-2 minutes of comfortable conversation is a good guide to know that you are in the safe zone.
Footwear: Make sure the footwear you select is right for you. This goes for running even when you’re not pregnant. However, when selecting footwear during pregnancy, recognize that your feet may change. It is important to monitor your footwear and its compatibly with your feet.
Hydration: Stay hydrated by drinking before, during, and after exercise. Lots of water taken frequently in small sips tends to be the most effective approach.
Caloric Intake: Pregnancy requires an additional 150-200 kcals per day. On exercise days, make sure you throw in a few more “quality calories.”
Heat Dissipation: Take care to wear clothes that will allow you to release heat. Make sure the weather is appropriate, and don’t run on extremely hot days.
Contraindications: Don’t run if you suffer from pubic symphisis, joint pain, or lower back pain. Pregnancy-related contraindications include pregnancy-induced hypertension, incompetent cervix, placenta previa, threatened pre-term labor, and bleeding.
Most importantly, try to find a caregiver that is familiar with exercise and pregnancy, and work together to make sure that continuing to run is good for you at any stage of pregnancy.
Cheers,
Andrea Page
Exercise and Breastfeeding
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All new moms who choose to breastfeed are often concerned that the quality and supply of their milk may be compromised as a result of exercise. Just as nursing moms tend to become meticulous about selecting healthy foods and avoiding toxins in pregnancy and postpartum, many are concerned that exercising may adversely affect their breast milk.
There are clear ways to reap all the benefits of exercise while producing an excellent supply of breast milk. An exercise program that is complemented with adequate nutrition and fluids will increase your metabolism and your appetite (your body’s request to be replenished as it requires). Exercised-induced appetite increase is perfectly healthy when moms meet this physiological demand by consuming quality calories.
FITMOM suggests that you follow these guidelines to ensure that exercise will not affect the quality or quantity of your milk so that you and your baby can enjoy the many benefits of both fitness and breastfeeding:
Milk Supply
It is often suggested to wait at least six weeks before doing anything other than very low intensity exercise. Aside from giving your body an adequate recovery period, this allows for your body to sufficiently build a more sustainable milk supply. However once you do begin to exercise, you still need to be aware of steps to take to ensure milk supply will be sustained.
1. Begin exercising on a slow and gradual progression.
2. Drink plenty of fluids throughout the day (carry a bottle of water with you):
• Proper hydration (at least 500 ml) should occur 20-30 minutes prior to exercise.
• Throughout exercise, drink 3 pz. every 10–15 minutes.
• Exercise should conclude with conscious rehydration (at least 500 ml).
3. Caloric intake needs to increase:
• Vigorous exercise requires 200–300 calories per every half hour.
• Breastfeeding requires an additional 500 calories daily.
Remember, quality calories will help you to rebuild muscle tissue (lean muscle mass) and not store unnecessary saturated fats. Regular eating also promotes a more efficient metabolism.
Weight Loss
Recommended postpartum weight loss is maximum 4 pounds a month initially, then decreasing over time.
Lactic Acid
Lactic acid is a by-product of anaerobic or very high intensity exercise. It is believed to be the element that causes the immediate muscle soreness and fatigue or the “burn” we feel during intense workouts. After exercise, breast milk contains higher levels of lactic acid. Babies most often do not reject milk at this time unless the exercise performed is at a very high intensity. Levels return to normal within 1–1.5 hrs after exercise.
Try wiping excess sweat off your breast with a damp cloth. Sometimes this can do the trick! Some research also suggests that the antibody immunoglobulin A in breast milk largely decreases after very vigorous exercise but return to normal levels within 1 hour.
Take great care,
Andrea Page
Mamas Too Tired for Exercise?
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This is something I hear all the time. It’s a fact: Moms don’t get much sleep. For those who don’t love exercise, this is just the excuse they need to not be active.
Heck, I’ve been there. When pregnant with my first child almost nine years ago, I used my constant exhaustion (and the myth that pregnancy and exercise don’t mix) as the justification for lying around. The problem is this leads to a vicious cycle of low energy and sleeplessness, and moms begin to feel trapped.
When working with moms, I often talk about how sleep deprivation is real. Small changes can lead to big changes. For example, a little bit of exercise can help you sleep better, which means you will have more energy for life and your next workout.
If sleeplessness is an issue for you, here are three baby steps to take:
• Three nights a week, go to bed earlier. The best choice would be the nights before you plan to work out.
• If you’re tired, do shorter and more frequent workouts to start. This way you don’t have to feel it is a daunting one-hour task that will surely take the desire out of doing it.
• Eat breakfast always. If you do nothing else, set yourself up for a day of energy by fuelling your body in the a.m. If you don’t eat breakfast, your whole day will be sluggish, and then at night you will be restless.
For more tips to get you working out, go to www.newmom101.com and check out our e-book FITNEWMOM101.
Take great care,
Andrea Page
Pushing Your Partner
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I hope you are really enjoying the benefits of exercise and healthy living. Feeling fit and strong adds so much to your life. However, if you have small children, you might be the only one in your house who feels this way.
As you know, finding time to exercise when you have little kids is really hard. You have carved out space, but has your partner? Obviously, you both can’t get up at 5:30 a.m. to go for a run or find time during the kids’ afternoon nap to hit the gym on a weekend. It’s important for your whole household to make sure that both parents are working out regularly.
Partners also feel the effects of stress, anxiety, sleep-deprivation, and sometimes poor nutrition. If your partner is male and not exercising, his risks for a heart attack, stroke, or early death increase dramatically. In the biggest study of its kind on the effect of fitness (released in January), researchers showed that men (both African Americans and Caucasians) who were fit (obtained through a 30-minute brisk walk 5 to 6 times a week) cut their risk of death in half over those who were unfit. Those who were very highly fit—had committed to more vigorous exercise—had a 70 per cent lower risk of death than those who were unfit.
When both parents exercise, it also sends a message to children that healthy living is a part of their own lives. This is a wonderful gift to give your children. Now the question is, How do you fit it in?! Here are some suggestions:
• Have a regular morning alarm set four mornings a week. Trade off who gets up and runs or walks each of these mornings.
• Be active as a family.
• On weekends, run with your baby in a jogging stroller or play a game of vigorous soccer with your older children.
• Take your toddler for a swim and do some running laps in the shallow end.
• Dance as a family to some fun music every Friday night before sitting down to a movie.
• Make a list of ways your family can be active and and ways that both partners can get the time to exercise they need. Stick to your plan and enjoy the benefits of a healthy life together.
Cheers,
Andrea Page
Don’t Fast at Breakfast
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A new study just recently released reaffirmed what we already know: Breakfast is the most important meal of the day.
The five-year study by a Cambridge hospital followed nearly 7,000 people and found that those who ate breakfast generally put on the least amount of weight even though they ate more food during the course of the day. The researchers showed that people who did not eat substantial breakfasts tended to store more fat between lunch and dinner. Over a five year period, those who ate breakfast gained less weight than those who did not, despite the fact that their overall daily calorie intake was higher.
This is just the latest study to confirm that eating in the early morning is essential for good health. A 2003 study showed that eating a substantial breakfast lowers the risk of heart attack and diabetes.
Shockingly, despite the conclusive body of evidence, a majority of North Americans admit that they do NOT eat breakfast every morning. We know it’s sometimes very hard for moms, who are struggling to feed their kids, get ready for work or the day, and get themselves dressed, to make time to think about their own breakfast. Why not enjoy sitting down with your kids for this meal and gearing up for the day together?
Here are some ideas that don’t take time to make but do keep you feeling satisfied until a small morning snack. Try a low-sugar whole grain cereal with fruit and yogurt; a soft-boiled egg with whole wheat toast spears; or a protein-packed shake with tofu, yogurt, honey, and frozen fruit all mixed in a blender.
If you are struggling to make time for breakfast, set your alarm 10 minutes earlier and make it a priority. Study after study shows that this is a choice you should make for your health.
Cheers,
Andrea Page
Weight Loss Resistance: Why Mom Can’t Seem to Shed the Pounds
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You’ve been working out regularly for months now but can’t seem to see the scale number drop. It doesn’t seem possible or fair because you are putting in the time and feel like you don’t deserve to still look four months pregnant.
In our experience with clients, this happens for two main reasons. Read on and reflect on your practice to find out if this is the case for you.
The first reason is hidden eating. You may not even be aware of how much you are really eating during the day. If you are breastfeeding, you feel starving all the time and may be non-stop snacking day and night as well as eating three square meals. While breastfeeding is NOT the time to diet, it is not the time to gorge either. Nursing requires approximately 450-500 extra calories a day. That’s about the equivalent of one peanut butter and banana sandwich and a glass of orange juice. A muffin and latte will be well over this calorie count and likely contains a lot of sugar and fats. Many of our clients are surprised when they actually consider how much they are thoughtlessly eating during the day.
The second reason is lack of intensity in workouts. A 30-minute jog will not produce the weight loss that women are looking for. Workouts need to be strenuous, challenging to both muscles and heart, and need to be varied in order to produce results. Make sure your workouts include resistance training, which builds the muscles that eat the food you are eating and prevent it from being stored as fat. Your muscles should feel very fatigued at the end of these workouts. Push yourself each time you exercise and you will see the weight come off.
Cheers,
Andrea Page
