One of the things that bums us out about most post-baby body coverage
is the overwhelming focus on “bouncing back.” For some women it is just so easy while for others maybe not. The thing is, pregnancy changes women’s bodies, sometimes forever.
You grow a tiny person in there, and then your body does the incredibly
hard work of ushering him or her into the world. Some of the resulting
shifts are less welcome than others. It’s high time for a frank conversation
about real post-pregnancy bodies so that women, and men, can push back
against the notion that moms are supposed to magically appear as though
they never gave birth at all.
Here are 5 steps that I have applied after both of my pregnancies.
1. Wait it out
Nothing will motivate you to exercise like your first look at your
post-baby belly. As tempting as it may be, you can't start exercising as
soon as you leave the hospital. Some women can start exercising safely a
week or two after birth, while most are advised to wait until their
postpartum checkups at six weeks. Listen to your doctor. Having a baby
is a big deal, and your body needs time to heal. Doing too much too soon
can set you back even further. Personally, I waited a good year before really committing to a lifestyle change. Think about it, it took you 9 months+ to create a baby and your body shifted slowly but surly for almost a year and so it is fair to say that your body will need a good year to sort of shift everything back.
2. Ask for help
Once you feel ready for a change, ask for help!
Being a supermom isn't easy. If you want to get that pre-baby body
back, you're probably going to have to ask for help. Ask your husband to
watch the baby so you have time to cook a healthy dinner instead of
eating a microwave burrito with one hand while you feed her/him with the
other. This way the baby gets to spend some quality time with the father and really build a strong connection. I honestly feel that my husband has build such an amazing relationship with the kids just by spending 1 or 2 hours a day with them while I went to the gym. He would spend that time getting to know them while I would go workout, make dinner or even just organize the house.
3. Find your routine
The same thing doesn't work for everyone. You may need to find a
workout routine that lets you fit small 10-minute exercises in between
feedings and changings. If your baby sleeps in, you might find that
morning hours work best for you. Some women enjoy the fresh air that a
long walk offers, while others would rather exercise in the comfort of
their own homes. Find what works for you, and stick to it but in order to kickstart your lifestyle change you need to really gotta hit the ground running ... LITERALLY work hard and get the most out of that 1 hour everyday. Do cardio! The key to getting rid of that baby weight is burning calories, and
you'll need some cardio to do that. Go for a walk, push a stroller, jump
on an elliptical, take an exercise class or dance around the house with
your baby in your arms. What you do is your choice. Just make sure you
get your heart rate up and keep moving.
In a paper published in the Journal of Midwifery and Women's Health,
experts reported mounting evidence suggesting that exercise not only
benefits depressive symptoms in general but pointed to two studies
indicating it may offer benefits specifically for women with postpartum depression.
To this end, many groups, including American College of
Obstetricians and Gynecologists, have not only significantly loosened
the reins on the number of activities a new mom can safely do but have
also begun promoting exercise as a key factor in the health of new moms.
4. Eat right
The last thing new moms should be doing is dieting. You need
nutritious food to help you heal and to keep your energy up while the
baby runs you ragged. Breastfeeding moms need those calories even more.
One thing you can do, no matter what your dietary requirements are, is
eat healthy. Go for lean meats, whole grains, fruits and veggies and
avoid fast food as much as you can.
Last but not least!!!
5. Be patient
Remember how long it took you to look like this? It'll probably take
you that long, if not longer, to get back to normal. Try not to get down
on yourself if you aren't seeing the progress you want it will
happen. Stay as positive and motivated as you can because it'll make the
whole process easier. I tell myself that exercise is something I GOT TO DO everyday not only to keep the body in shape but to really workout the internal organs. The heart needs to stay healthy as well. Once, you set your mind that this is a way of living, overtime you will notice the differences.
It took me about 6 months before I really started noticing differences. I committed to a routine 1 year after I had my second baby. I breastfeed for 12 months and after the baby hit 1 years old, I decided that I was ready to get my mind right and body tight. Daily exercise does the body and the minds good.
__
My number one goal is to be able to help and motivate at least 1 mom and if that 1 mom decides to take control over her mind and body, I have done my job, I am fulfilled.!
Reach out if you have any questions!
Live well. Be well.
Marsida
Tuesday, January 30, 2018
Friday, January 12, 2018
Squats 101
Hi,
If you're looking for a powerful way to boost your overall fitness and get some serious results fast from your workout routine, look no further than performing squatting exercises.
This is one exercise that should be a part of virtually everyone's routine, as it's relatively simple to perform, requires no equipment, and can be done just about anywhere.
More importantly, although squats are often regarded as "leg" exercises, they actually offer benefits throughout your entire body, including deep within your core.
With that said, it is extremely important to make sure that you squat properly! Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue
If you're looking for a powerful way to boost your overall fitness and get some serious results fast from your workout routine, look no further than performing squatting exercises.
This is one exercise that should be a part of virtually everyone's routine, as it's relatively simple to perform, requires no equipment, and can be done just about anywhere.
More importantly, although squats are often regarded as "leg" exercises, they actually offer benefits throughout your entire body, including deep within your core.
With that said, it is extremely important to make sure that you squat properly! Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue
What are squats all about?
- Squats are mostly known as a leg exercise, but they promote body-wide muscle building by catalyzing an anabolic environment
- Squats promote mobility and balance and helping you complete real-world activities with ease
- Squats also help burn more fat, as one of the most time-efficient ways to burn more calories continually is by developing more muscle
- Squats are one type of exercise that should be a part of virtually everyone’s fitness routine, as they provide whole-body benefits
The Top 8 Benefits of Squats
1. Builds Muscle in Your Entire Body
Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.
In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.
So squats can actually help you improve both your upper and lower body strength.
2. Functional Exercise Makes Real-Life Activities Easier
Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment.Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
3. Burn More Fat
One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
4. Maintain Mobility and Balance
Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone
5. Prevent Injuries
Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
6. Boost Your Sports Performance -- Jump Higher and Run Faster
Whether you're a weekend warrior or a mom who chases after a toddler, you'll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.
7. Tone Your Backside, Abs and Entire Body
Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
8. Help with Waste Removal
Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of feces through your colon and more regular bowel movements.
Squats obviously help to build your leg muscles (including your quadriceps, hamstrings, and calves), but they also create an anabolic environment, which promotes body-wide muscle building.
In fact, when done properly, squats are so intense that they trigger the release of testosterone and human growth hormone in your body, which are vital for muscle growth and will also help to improve muscle mass when you train other areas of your body aside from your legs.
So squats can actually help you improve both your upper and lower body strength.
2. Functional Exercise Makes Real-Life Activities Easier
Functional exercises are those that help your body to perform real-life activities, as opposed to simply being able to operate pieces of gym equipment.Squats are one of the best functional exercises out there, as humans have been squatting since the hunter-gatherer days. When you perform squats, you build muscle and help your muscles work more efficiently, as well as promote mobility and balance. All of these benefits translate into your body moving more efficiently in the real world too.
3. Burn More Fat
One of the most time-efficient ways to burn more calories is actually to gain more muscle! For every pound of additional muscle you gain, your body will burn an additional 50-70 calories per day. So, if you gain 10 pounds of muscle, you will automatically burn 500-700 more calories per day than you did before.
4. Maintain Mobility and Balance
Strong legs are crucial for staying mobile as you get older, and squats are phenomenal for increasing leg strength. They also work out your core, stabilizing muscles, which will help you to maintain balance, while also improving the communication between your brain and your muscle groups, which helps prevent falls – which is incidentally the #1 way to prevent bone fractures versus consuming mega-dose calcium supplements and bone
5. Prevent Injuries
Most athletic injuries involve weak stabilizer muscles, ligaments and connective tissues, which squats help strengthen. They also help prevent injury by improving your flexibility (squats improve the range of motion in your ankles and hips) and balance, as noted above.
6. Boost Your Sports Performance -- Jump Higher and Run Faster
Whether you're a weekend warrior or a mom who chases after a toddler, you'll be interested to know that studies have linked squatting strength with athletic ability.1 Specifically, squatting helped athletes run faster and jump higher, which is why this exercise is part of virtually every professional athlete's training program.
7. Tone Your Backside, Abs and Entire Body
Few exercises work as many muscles as the squat, so it's an excellent multi-purpose activity useful for toning and tightening your behind, abs, and, of course, your legs. Furthermore, squats build your muscles, and these muscles participate in the regulation of glucose and lipid metabolism and insulin sensitivity, helping to protect you against obesity, diabetes and cardiovascular disease.
8. Help with Waste Removal
Squats improve the pumping of body fluids, aiding in removal of waste and delivery of nutrition to all tissues, including organs and glands. They're also useful for improved movement of feces through your colon and more regular bowel movements.
How to Do Squats Properly
Refer to my video on my Instagram posted on 1/12/18Here are the steps!
Squats have long been criticized for being destructive to your knees, but research shows that when done properly, squats actually improve knee stability and strengthen connective tissue.
- Warm up
- Stand with your feet just over shoulder width apart
- Keep your back in a neutral position, and keep your knees centered over your feet
- Slowly bend your knees, hips and ankles, lowering until you reach a 90-degree angle
- Return to starting position -- repeat 15-20 times, for 2-3 sets for beginners (do this two or three times a week)
- Add weight for a greater muscle challenge
- Breathe in as you lower, breathe out as you return to starting position
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