Hurts So Bad
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You are just getting back into your fitness routine and are starting to feel great when you are sidelined by an injury. You want to scream your head off and are panicking that all your hard work over the last few months is going to go out the window.
Try not to have a major meltdown because that stress will lead you to likely do one of two unproductive things: a) “work through the pain”, further injuring yourself or b) head to the fridge for some comfort food, making you feel even worse.
I recently tore my rotator cuff climbing a tree to show off to my boys. That’s a pretty significant injury and even more of a problem for someone in my line of work so I sympathize with your frustration. With most injuries (consult your doctor) you can still do some activity to keep yourself feeling and looking good. For example, with my shoulder injury, push-ups are out, but lunges are not.
One of the most common injuries for women postpartum is carpal tunnel syndrome and the symptomatic wrist pain which can debilitate new moms. Avoid doing activities that bend the wrist at all. You can get modifications for a lot of activities. Also, buy yourself a sling or a hip carrier to help ease the strain on your wrist for the hours a day you carry your baby on your hip. This is part and parcel of your best plan, which is of course to avoid injury (and climbing trees).
Your body changes during pregnancy. Joints loosen and body alignment shifts. Things take some time to get back into place. You should exercise accordingly. Runners should use the run-walk system for at least the first four months postpartum while joints are still loose from relaxin release during pregnancy. This will reduce the impact on these vulnerable joints.
And the last word on this topic for now: Mommy needs a new pair of shoes. Invest in some well-fitting, new and appropriate shoes for exercise.
Cheers,
Andrea Page
Biceps, a Baby, and a Budget
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Fiscal fitness is not only possible but necessary. Gone are the days of putting your wellness on the back burner due to lack of finances.
Joining a gym is far from the only way to get in shape, so here are some tips for getting fit on a budget.
1. If you don’t know where to start, hire a personal trainer for only one or two sessions to review form and technique. Also, try sharing the expense with a friend, as many trainers will offer semi-private sessions.
2. Cut out the “HOLE” food and top-list your “SOUL” food. Many moms get caught up watching the boob tube while breastfeeding (no pun intended). Aside from it taking up much of your now extra-precious time, it is much easier to get sucked into commercial impulse buying the more we watch TV.
3. Join a group. Many cities offer a range of low-to-high-cost wellness and exercise program options. It’s also a great way to meet other health-conscious moms in your area.
4. Take up running with a baby jogger. Running is perhaps the most accessible and affordable exercise regime because you can do it anywhere.
5. Research some low-cost online options. FITMOM, for instance, provides a variety of e-books and DVDs that can be purchased online to help rural moms or moms on a budget access our programming.
6. Fitness for moms is often not only a money issue but a time issue. Think about making the most of your workouts by increasing the intensity of the exercises and staying focused, even if it’s for 20-30 minutes.
Cheers,
Andrea Page
5 Pregnancy Exercise Myths
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MYTH: If you haven’t exercised before, you shouldn’t start.
THE FACTS: Simply NOT TRUE. Exercise for pregnant women is recommended, even for women who do not exercise regularly, because the benefits drastically outweigh the risks.
MYTH: You should not get your heart rate over 140 BPM.
THE FACTS: This myth, which seems to travel the internet by storm, varies in its exact number. Heart rate during pregnancy is quite variable and is influenced by age, stage of pregnancy, and level of fitness. The standard rule of thumb is if you can talk (that is hold a conversation for 2 minutes) while you exercise, then you have enough oxygen for mom and baby. You may breathe heavily but should not be gasping for breath and pausing to breathe before continuing to talk. Some active women will pass this TALK TEST with a heart rate into the 170s and some inactive women may not be able to get their heart rate to a conservative 140. It is very individual.
MYTH: You should not exercise in the first trimester.
THE FACTS: This myth is long-dispelled with tons of research to back it up. There is one study out of New York University that cites a decrease in miscarriage in women exercising in the first trimester. While the largest number of miscarriages occurs in the first trimester, the facts are that most are chromosomal in nature.
MYTH: You cannot lift weights over your head.
THE FACTS: While lifting weights over your head can affect your lower back, this should not be a blanket guideline for active women. With proper positioning that supports the back, everyone can benefit from this exercise. Active women can often continue this type of exercise throughout pregnancy without a problem. Putting the arms over the head can increase heart rate but strength training will rarely raise the heart rate to a concerning level. (To make sure, use the talk test.)
MYTH: Exercise shortens labor.
THE FACTS: This is more of a misunderstood fact than a myth. Exercise improves your endurance, which in turn gives you the energy you need to stay active during labor. If you stay active and upright during labor, movement and gravity will assist the baby to move downwards into the pelvic outlet more effectively. Women who don’t exercise regularly are more likely to request an epidural in the earlier stages of labor due to exhaustion. Once in bed, your movement is restricted and your labor can slow down.
Cheers,
Andrea Page
Post-Season Rebalance for Mom
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Depending on where you are in your life and what you did over the holidays, you may be buzzing with energy anticipating the New Year and all that lies ahead. Alternatively, you may be burnt out from all the bad food and wine consumed during the endless holiday parties. While it is such a pleasure to connect over the holidays with friends and family, some of us feel unsettled as we approach the New Year. Here are a couple of suggestions to help you bounce back.
Nutrition: It may be time for a detox, but at the very least, spend the coming weeks eating lots of fruits and vegetables, especially those that contain antioxidants. Leafy greens, blueberries, and pineapples are a few good ones to throw on your plate. Also, remember to drink lots and lots of water to allow your body to do its job most effectively.
Exercise: At this time of year, people tend to bust out the resolutions. I personally still think they are great. However I do think people, especially moms, tend to live in extremes in terms of time commitments. I definitely believe in and promote the benefits of intense exercise but caution people about regimens that leave little time for anything else, especially when you are juggling a busy family life as well. This is why exercising intensely for 30 minutes four times a week will serve you best. Stay away from separating cardio and strength exercises and think in terms of time effective, results-based workouts. Work out smarter, not longer.
Cheers,
Andrea Page
Lower Back Blues
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Having kids can create an array of back problems that often start in pregnancy. Pregnancy posture shortens the hamstrings, causing stress on the lower back extensors. Middle and upper back pain can occur from enlarged breasts during pregnancy and poor breastfeeding posture postpartum. Women who don’t exercise regularly through the childbearing years often lose muscle mass and muscular balance leading to poor posture.
Make sure you do a balance of core strength and flexibility exercises, as well as middle and upper back work for long-lasting posture and to address lower back pain. Exercises like reverse flies, crunches, side-lying crunches and bent-legged lower back lifts are all essential exercises.
For full exercise descriptions and workout suggestions, go to www.newmom101.com and check out www.fitnewmom101.com.
Cheers,
Andrea Page
Winter Workout
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As your kids get older and they require more time for their own activities, there may be less time to fit in your own workouts. So, if you’re in a snow belt and you need to fit in fitness, go tobogganing with your kids and use the hill to train. Instead of standing around freezing your butt off, slide down with the kids and try these snowy uphill workouts:
HILL
• Giant step hill climb
• Single leg step up
• Side step climb
• Run
AT THE BOTTOM BASICS
• Backwards sled walk and pull; walk backwards with a simultaneous row pull
• Forwards sled pull; step inside the rope used for pulling and run pulling the sled behind you
• Forward sled walking lunge; same idea as above, incorporating lunges
Although this workout may miss some body parts and is mostly lower body and cardio focused, if properly incorporated into your week’s activities, it may be just what the trainer orders!
Cheers,
Andrea
Fitting In Fitness
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Today’s busy mom is somewhat of a superhero. She must move faster than the speed of light to keep up with the demands of it all, including being a mother, working, and fitting in the all-important yet often elusive task of managing her own well-being.
While I’m not sure how we actually manage, balance comes by making everything a priority when you are taking care of the needs of many. We often look in awe at those moms who seem to do it all effortlessly. Personally, I think we have all been misled by the image of the superhero mom. People often look at me and say, “Wow! How do you do it?” I’m always blown away by this and wonder if they would be disappointed if they could see what goes on in my home for a day.
The secret to being able to pull it off effortlessly is being willing to drop the ball sometimes and be perfectly okay with that. A balanced life comes with a great deal of effort, planning, and acceptance. The mom who gets up at 5:30 a.m. to run before her family wakes up is making a choice to put her health first. She likely went to bed earlier and doesn’t waste much time on things that don’t feed her in a positive way. On the days it doesn’t work out, she probably accepts it and evaluates how to improve next time – or not.
In my audio motivational seminar called “The Mommy Motivator” I talk a lot about “soul food.” Soul food helps us all weed out the activities that waste time and don’t enrich our life. The shows and information we often get caught up in can feed us not only in a positive way but also in a negative way, exposing us to toxic content like violence and mindless escapism. While many (including myself) will argue that we all need to escape sometimes, I have begun to challenge myself. I try to look at how I spend each minute of every day so I don’t come up with a long list of excuses why I don’t satisfy the areas of my life that will benefit me and everyone around me if I simply place my energy into improving them.
Whether it’s fitness, quality time with loved ones, or planning healthy meals, I encourage everyone to evaluate how much of your life is focused on soul food and begin weeding out the “hole” food.
Stay tuned for our audio CD “The Mommy Motivator”, available in the new year at www.newmom101.com.
Cheers,
Andrea Page
Running Your Family: A Family That Runs Together Stays Together!
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In my classes, I certainly sing the praises of strength training for increasing lean muscle mass, which in turn burns fat. That being said, I think running is also a great exercise option for new moms for one simple reason: convenience!
While there are things to consider, especially for new moms (see my blog on feet issues), the one attractive quality is you can run almost anywhere! A favorite new line of mine is, “A family that runs together stays together.” I am proud to say this summer I recruited a new running partner – my four year-old – who was thrilled to participate in something he has watched his big brother do for some time now. My oldest son, who is 7 years old, ran a 10 km race with me and literally beamed with pride when he crossed the finish line. The pride he felt at that moment stayed with him for about three weeks. I’d say he ran 80 per cent of the race and got piggy back breaks from his mom (which by the way is a perfect substitute for hill training) for the remaining 20 per cent of the race. While it wasn’t my best time, it was certainly one of my best races because I shared with my son something more valuable than beating my best race time.
I had another great run when I was 7 months pregnant with my third child. I completed a 10 km race and came in only 7 minutes later than my previous “non–pregnant” time. I certainly enjoyed both the inquisitive looks and the support and encouragement of total strangers, but the most memorable moment for me was seeing the open arms of my proud husband and two older boys at the finish line.
Over the last eight years since becoming a mom, I’ve had to adapt my running routine to the ages and stages of my children. For instance, while I was pregnant and running with one child in a jogging stroller, my oldest son rode his bike along side us. Over time, we have created running circuits that accommodate our differ0ent levels so we can all run together and stay side-by-side. I can say without hesitation it is far from perfect. There have been days when I’ve had to deal with a child in a full-blown temper tantrum 5 km from home and days when I’ve felt defeated, all of which set me back. But as a family in training, we try to learn from every “bump in the road.” I now accept the fact that we are a team in training, preparing for all of life’s challenges and successes, and navigating a road that has much to teach us about what it means to be a family. Check out our ebook “Fit New Mom 101″ at www.newmom101.com; it includes a 5 km and 10 km run plan.
Cheers,
Andrea Page
Feet Facts: For New and Expecting Moms
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Yes, there is one more thing for you new and expectant moms to be concerned about – your feet! They lug us around for life but sometimes we forget that they need a little TLC every now and then in order to continue to do their job well. Here’s why.
During pregnancy, the hormone relaxin is released throughout your body. Its main purpose is to help certain areas of your body expand during pregnancy and delivery. As this is occurring, your feet are expected to carry more weight than usual and deal with the decreased stability that naturally results because of the laxity in the joints and ligaments. Moving from a size 6 to a 7 shoe is not unheard of during pregnancy, as pregnant women’s arches often begin to fall (caused by overpronation or flat feet) and the feet begin to widen. In addition, your hips are spreading, causing certain points in the knee to become more angular, leaving them vulnerable to pain. As a result, most pregnant women compensate their stance without even knowing it.
Left untreated, these problems can worsen and progress into more serious conditions like plantar fasciitis, heel spurs, metatarsalgia, tendonitis and bunions.
In addition to these conditions, some women may experience swelling of the feet or edema. In most cases, this is not something to be concerned about; however, these can be signs of pregnancy-induced hypertension or preeclampsia, and your caregiver should be contacted.
Here are some tips:
• Determine with your caregiver/holistic practitioner/chiropractor if arch supports might be appropriate and which type would be best. In many cases a generic brand will be acceptable until you’re in the postpartum period and then your feet can be reassessed for a prescription pair if needed.
• Exercise regularly and balance your activity with rest and good nutrition to avoid additional edema.
• After your baby is born, check your shoe fit regularly, especially if you plan to resume high-impact sports like running.
• To help your feet regain their pre-pregnancy state, your shoes may need to be refitted every 3-6 months.
For more feet facts and information to get you back on your feet, go to www.newmom101.com.
Cheers,
Andrea Page
Can Mommy Get a Six-Pack, Reduce Stress and Get Some ZZZ’s?
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“Can mommy get a six-pack?” This is the most common question that new and even long-time moms ask. While many women work VERY hard to see results and are even doing a lot of the right things, like exercising the large muscle groups to increase their lean muscle mass and metabolism as well as eating right, some women still get stuck on their journey to being a mommy with a six-pack.
One thing new moms should consider, if they are not shedding the pounds, is getting their thyroid checked to make sure it is functioning properly. This can be an issue postpartum. Once you have ruled this out, consider the fundamentals of good health. I know this can be difficult for new moms suffering from sleep deprivation and high levels of stress, which has been linked to abdominal fat storage. High stress = high levels of cortisol = high levels of fat deposits in the abdominal region, which has more cortisol receptors.
Here’s where new moms say, “I’m doomed then because I never sleep!” That’s when my inner mommy motivator voice kicks in. Broken sleep is one thing, but bad sleeping habits is another. Many women develop bad sleeping habits postpartum. For instance, breastfeeding can cause moms to be sedentary for many hours of the day, which often leads them to watch more television than they typically would. Many moms I talk to say they have a hard time getting to bed either because of the amount of housework to be done, which they couldn’t get to during the day, or because the evenings are the only times they can spend time with their partner after the baby goes to bed.
While these are all valid points, one piece of advice I always give is: Stop expecting yourself to be and give all or nothing. Being chronically overtired is also counterproductive and can lower your ability to be 100 per cent cognitive. Soul food is a must at this time and I’m not talking just in terms of good nutrition. I’m talking about being accountable to yourself in terms of how your time is spent since time is more precious than ever with a baby in the picture. This means having the guts to admit to yourself that some things need to change. Watching less television and getting to bed early a few nights a week will go a long way toward creating more time for you and improving your health and yes, even your longevity. While transforming yourself into a healthier you might seem like the most daunting task ever, given your new life as a parent, it has never been more important. So get to bed early and take care of yourself, and your abdominals will finally benefit from all the ab work and lunges you’ve been dong!
Want to learn more? Stay tuned for my free “Mommy’s got a six-pack” report at newmom101.com.
Cheers,
Andrea Page
