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
Keeping Active Improves Your Sex Life
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My thoughts about and desire for sex are limited by low energy (something I experience frequently now that I’m a mom). In our years of navigating a relationship with three kids, my husband and I have learned that being a fit mom and a fit dad is key to keeping the temperature up in our bedroom. Parenting and work can exhaust a couple so much they feel there is nothing left to give. Being fit makes the demands of life easier to manage. It also makes sex more desirable and more rewarding. I have worked with thousands of women over the years and almost all have agreed that fit people have better sex lives – and this is backed up by lots of research.
1. Fit moms and dads feel better about themselves. This means they feel sexier, which is essential for regular physical intimacy.
2. Fit couples generally have more energy. Regular exercise has been proven to decrease stress and increase energy levels. High stress and low energy will only make you want to do one thing between the sheets – and that’s sleep!
3. Good sex generally requires endurance. You may laugh, but the reality is that inactive people have a hard time sustaining an elevated heart rate comfortably for any length of time and can get distracted from the fun by their own body’s discomfort.
Fitness isn’t a requirement for satisfying sex, but for taxed and tired moms and dads it can help keep evenings steamy, not just sleepy. So make a pledge of passion to yourself and your mate; don’t just run for fun and fitness. Sweat is the new sexy… get in fashion!
If you want other tips on keeping it hot, download “Sex and Relationships 101: A Guide to Love During the Childbearing Years” at www.newmom101.com.
Cheers,
Andrea Page
Pregnant Moms Get Moving
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The exercise guidelines put out by the American College of Obstetricians and Gynecologists highly recommend the benefits of keeping a regular fitness regime during pregnancy. However, most recent statistics still note the number of pregnant women in America who choose to exercise during pregnancy is just over 15%.
In a healthy pregnancy the perceived risks of exercise are vastly outweighed by the benefits. Current research recommends that pregnant women without absolute contraindications (complications) exercise at least three times weekly. These recommendations are grounded in findings that show exercise decreases the risk of gestational diabetes and pregnancy-induced hypertension while increasing joint stability, endurance for the demands of labor and the speed of postpartum recovery. Who wouldn’t want these benefits?
It still surprises me that many women still often quote inaccurate, outdated information and myths to justify their choice to remain sedentary. My determination to help women get empowered with the right knowledge has had me writing about this topic for nearly a decade. One article I wrote (called “Don’t Put Your Feet Up, Dear”) outlined the best reasons, based on the most current research, for expecting moms to get and stay active. While I remain committed to educating expecting women, I realize the real need is to get all caregivers up to date on these findings. To assist with just that, I am currently involved in updating a guide distributed to caregivers.
I am sure about one thing, though: many of us are skeptics until our skepticism is proven wrong. Although it has been disproved over and over again, the myth that exercise during pregnancy can in some way be harmful to the baby still sticks in the back of some women’s minds. Remember that less than 25 years ago, there was no Olympic marathon for women! We’ve come a long way – but not quite far enough. In the meantime every pregnant woman should really do her research to build her confidence in all decisions she makes.
Whether it is pregnancy, taking a new job or purchasing a car, the big decisions in life require an investment in yourself and a sense of personal responsibility in asking questions and seeking accurate answers.
Cheers,
Andrea Page
