A common theme in all of my posts is Love, Gratitude and Respect for your body.  When it comes to working out after baby is born, focus on gaining strength and reawakening energy, instead of losing inches.  I’d like for you to let go of the idea of “bouncing back” to your pre-baby shape.  I don’t know of any woman who’s body is the same as it was before baby. *guess what* It’s not supposed to be!  You’ve transformed in the most beautiful way.  The idea that our bodies are supposed to be the same after we’ve been through the most life changing experience is not realistic.  So, beautiful momma, be kind to yourself and lets find more love, acceptance and gratitude for our bodies and what they’ve created!

Let go of the idea of “bouncing back” to your pre-baby shape!

As you get back to boosting your energy and mood, consider incorporating cardio and strength training.  Cardiovascular exercise is not just great for your heart, it increases your metabolism, and provides that boost of exercise induced endorphins.  These “feel good” hormones can help combat symptoms of depression which are very common after birth.  Strength training helps support your body as baby grows and becomes heavy to carry around all… day… long… It can also improve your balance and coordination.  You’ll be grateful for this as you discover the juggling act that is motherhood.

The intention and goal behind our workouts in this new season of our lives is Love.  So, first and foremost, explore what fitness programs or types of exercise you actually enjoy! <– Hello!  You should look forward to working out, not dread it. You CAN love your workout, I promise.

Here are a few of my Post-Baby Fitness tips to discover this love of fitness and overall wellness…

• Grab a buddy. This is a key ingredient in staying committed to any sort of regularity with your fitness and wellness goals.  Coordinating your workout with your fitness buddy holds you both accountable.  Plus, catching up with your bud always makes life better.  Maybe you and your friend schedule a day every week or every other week to cook together or share a new healthy recipe.  Having this person to check in with on a regular basis will dramatically increase your chances for success.  We’re in this together!
• Love your body, love your workout.  Here’s a thought, may I suggest you don’t run if you absolutely dread it.  Don’t force yourself to take that spin class if the thought of climbing on that bike stresses you out.  If you feel you need a little more happiness in your fitness routine, do not return to that instructor’s class who screams “encouragement” while putting your body down in a backhanded way.  You deserve way better than that, gorgeous.  Test out different classes, gyms, indoor/outdoor programs, mom’s fitness clubs, online programs.  There are plenty of options, find what works for you and you’ll look forward to working out!

• Walk it out. Simple.  It’s lovely to get outdoors and take baby for a walk in the stroller.  If you live up north, like me, it’s chilly or downright freezing right now.  You may still be able to do this if the temps haven’t dropped too much.  Bundle baby up in that cute knit hat you got as a shower gift and cozy up with a snuggly blanket, maybe throw on your YakTrax. (Northerners, these treads that attach to your shoes or boots are a must for outdoor workouts in the winter, or just safely walking on snow and ice.)  One of my favorite ways to walk with baby when it gets cooler outside is to wear them.  Whether you use a wrap like the Moby or a carrier like the Ergo (with newborn insert,)  Call your girlfriend, get outdoors and walk.  Breathing in fresh air does WONDERS for a new mom.

• Schedule it in.  We book everything else in our lives, do you incorporate fitness into your weekly planner?  If you make that date with your fitness buddy (or yourself,) you’re more likely to stay on track.  Make this a priority as much as those doctor appointments, business meetings, play dates, and pedicures.  You can do it!
• Register for a race.  There are races of all levels of difficulty.  From a 5K run/walk, 10 or 30 mile bike race or a swim event in your area, you can certainly find a fun and healthy challenge.  When you register for a race, you’ve committed in a different way towards your post baby fitness goal.  That race date on the calendar, plus the added registration fee both hold you accountable, along with your fitness buddy.  So, sign up!  I can guarantee you will not regret crossing that finish line!
• Power to the sticky note.  Instead of hanging a picture of a celebrity in a bikini (photoshopped) or a picture of yourself from college or your wedding day, how about writing something inspirational on a sticky note that you’ll see each day.  A little note that says, “I am strong.”  “I am beautiful.” or the date of the race you’ve registered for.  Keep your head in a positive, healthy, inspiring place, versus the critical and hurtful commentary that too often plays.  We each do it, but we can change these patterns within ourselves.  Remember, begin with love.  And write it on a sticky note. *wink*

Still nursing?  Check out my tips for Postpartum Exercise and Breastfeeding here.

I hope you soon find a balance that works for you.  Remember to begin slowly and cut yourself some slack when you need extra rest, a day (or week) off.  With regular commitment, you’ll begin feeling your energy returning and mood boosting.  Starting is the hardest part, so keep moving, mommas.  You’re on the right track!

We would love to hear about your fitness goals for this year! Please comment below to stay accountable!

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

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Amy Griffith

Amy Griffith: 200-RYT, CPYT, Prenatal yoga and fitness expert and mom of 2. Amy inspires and empowers women to live a healthy lifestyle before, during and after pregnancy. She shares her knowledge of exercise and passion for wellness with others through her website and social media. Amy is a proud breastfeeding momma. She is thrilled to share her perspective on balancing breastfeeding and post-baby fitness with Breastfeeding World!

www.ExercisingBalance.com

The post Post Baby Fitness: Begin with Love appeared first on Breastfeeding World.

All of that love directed at your little baby is incredible, important and instrumental in their development, not to mention your emotional health.  It is also straining and taxing on your neck, arms, shoulders and back.  Whew!  I did not realize how strained my neck and upper back would be from holding, nursing and staring at my baby –> all day <–   I couldn’t take my eyes off my son as he nursed in those first few weeks.  I couldn’t believe we were doing it, we were breastfeeding and it was beautiful.

What saved my overworked muscles was my favorite self care tip. Yoga

It only takes a few minutes of your time to mindfully stretch, breathe and relieve a bit of stress physically and emotionally as you care for your newborn 24/7.  Or maybe it’s only been 24/3 for you   Welcome to motherhood!!  Let’s stretch!

One of the biggest tips I share with all of my students, pregnant or not, is the importance of maintaining good posture.  As we become fatigued, it is very easy to slouch and round forward in the spine.  This puts added strain on our bodies, primarily the neck and back.  I don’t know of a new mom that isn’t elated, but also fatigued.

I recommend all mommies begin to notice their posture.  It’s ok, you’re not going to have fantastic posture all the time. I’d often recognize my rounded shoulders and give myself the gentle reminder to sit a little taller and bring my shoulders back.

So, initially, one of the best tips I can share with you is that you develop good posture.  It will save your neck and back.  As baby grows and gains weight, you’ll develop the proper strength to hold your chunky monkey as well.

As you work on your posture, try these mommy stretches, you’ll be glad you did…

Mommy Stretches: Neck release

• Sit tall, whether cross legged on the floor, or sitting in a chair.
• Drop your right ear towards your right shoulder.  Bring your right hand to the head to deepen the stretch. Close your eyes and take a few breaths.
• For a variation, angle your chin towards your chest, keeping your hand on your head, deepening the stretch.
• Hold for a few slow and steady breaths.
• Release, then repeat on the other side.
• Drop chin towards your chest and let your head hang heavy.  Remain aware of your posture in the mid and lower spine.
• As your head drops forward, let it sway slowly side to side.  This can be a very small movement depending on where you have tension in the neck.
• Move very mindfully through these neck stretches.  Breathe with intention.

Mommy Stretches: Forward fold with shoulder stretch

• Stand with your feet at hip distance.
• Interlace your fingers behind your back.  If this is not comfortable in the shoulders, you can grasp a towel between your hands.
• With a slight bend in your knees, hinge forward at the hips, letting your upper body move into a forward fold stretch.
• Your arms can float up and away from the low back if this is comfortable in shoulders.
• Hold this stretch for as long as you’d like.  5 steady breaths is a good foundation.
• When ready, release the hands and slowly bring your body up to standing.
• This is a lovely stretch to release your pectoral muscles and shoulders that become tired from holding baby cakes nonstop

Mommy Stretches: Child’s Pose

• Begin in a table top pose / hands and knees on the ground.
• You may choose to place a blanket under you knees for extra padding and comfort.
• Open your knees so that they are wider than your hips
• Bring your toes to touch behind you, then carefully sink you hips back to your heels.
• Walk your hands forward and allow your head to either rest on the floor, or stack your palms or fists and let your forehead relax onto your hands.  Basically, you should have your forehead resting on some support. This allows your neck to stretch and release.
• Close your eyes and take 5 or more deep breaths.  See if you can breathe into the low back and back of the rib cage.
• This was one of my favorite stretches post baby.  It relieved strain in my low back and felt wonderful in my body.  I hope you enjoy it as well.
• Do this while baby is laying on a blanket in front of you.  It’s super sweet.
• * If child’s pose bothers your knees or hips, please do not take this stretch.  No need to add any unwanted pressure to these joints. *

You will quickly discover how amazing yet demanding motherhood is.  I encourage you to remember to take care of you, beautiful mommy.  You’re going to “give” a whole lot.  Make sure you also receive some yummy self care practices.  Don’t forget to book a massage and keep up with your chiropractic appointments.  All of these therapies were a key part of my postpartum life.

Sending you love, peace and relaxation.  You’re amazing!

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

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Amy Griffith

Amy Griffith: 200-RYT, CPYT, Prenatal yoga and fitness expert and mom of 2. Amy inspires and empowers women to live a healthy lifestyle before, during and after pregnancy. She shares her knowledge of exercise and passion for wellness with others through her website and social media. Amy is a proud breastfeeding momma. She is thrilled to share her perspective on balancing breastfeeding and post-baby fitness with Breastfeeding World!

www.ExercisingBalance.com

The post Self Care: New mommy stretches appeared first on Breastfeeding World.

What I’d like you to remember, first and foremost, is that you grew a baby, birthed a baby and are now feeding baby with your body.  Whoa, momma, that’s AMAZING stuff!  Totally, flippin’ amazing.  Please value your phenomenal body and the work it has done for the past year…  Be kind to yourself.  I think that’s worth repeating.  Be Kind To Yourself.  (*hugs from me*)

You might have heard through the grapevine that exercising can diminish your milk supply.  There are not enough studies to prove that milk supply actually drops during regular or strenuous exercise.  I recommend mom’s ease back into their exercise routine with confidence and awareness.  You  might not notice a decline in your supply at all.  In fact, some women have reported an increase in supply.  Every body is different.  There are more reasons to exercise than to abstain from it.

Exercise reduces stress levels and boosts endorphins that can combat symptoms of depression.  It is good for your digestive and cardiovascular systems, bone density and brain health.  Exercise improves your overall mood, enhancing your connection to baby.  There are so many reasons to get your blood flowing and lungs pumping!

In the beginning you’ll start out very gently with walking, yoga, an easy run or modified fitness class at the gym.  Listen to your body.  Just as you did in pregnancy and birth, your body will tell you when you’ve done too much.   If you notice spotting or cramping, it would be best to let your body continue to heal for a few more weeks.  Your joints are also still susceptible to injury since the hormone relaxin is flowing through your body up to 6 months after birth.  Honor your body and give yourself time to get back on track.

If you notice when you return after working out, baby doesn’t prefer the taste of your sweat and isn’t keen to latch, try rinsing off with a washcloth.  I must say, I’ve nursed my baby after running races and teaching hot power yoga and both kiddos have latched with no problem.  I always think how weird that must be for them to taste the sweat on my body, but as long as they’re nursing, they do not care in the least!

Maybe you’ve already eased back into working out and you’re ready to take it to the next level.  Go for it!  You’ll never know how your body will react until you try.  I trained for and ran my first half marathon while nursing my son.  I ran the race when he was 8 months, our breastfeeding relationship was still very active.  *Side note* tape your breastpads in so they don’t move around during a race!  I may have leaked a little by the end of the race, hahaha!

Since I was a new mom and had not breastfed before, I was a slightly concerned about my supply. In the end, we had no issues.  I made sure to increase my water intake.  I also had lots of healthy snacks on hand to fuel my body.  Those suggestions seem pretty simple and straight forward, but when it comes down to it, isn’t that one of your best ways to live a healthy lifestyle?  Lots of water, whole foods and exercise, the perfect trio!

To make things a little easier, here are some simple tips to remember

Postpartum Exercise and Breastfeeding Checklist:

• Nurse baby before working out
• Hydrate
• Wear a supportive sports bra. (My favorite?  Lululemon’s Ta-ta Tamer!)
• Have fun!  You should enjoy your workout, do something that makes you happy
• Hydrate again
• Eat well
• Enjoy those exercise induced endorphins and nurse that baby again.

So, beautiful mommy, get back to working out.  Don’t fret about possible challenges until you actually face them.  You and baby might continue your breastfeeding relationship without any bumps in the road!  Since running my first half marathon while nursing my son, I was able to do that again with my daughter when she was around the same age.  We’re still nursing strong at 21 months.  I’m grateful for what my body can do and continue to be amazed at each new challenge met.

Starting is the hardest part.  You’ve got this!

We would love to hear from you! What has been your experience with Postpartum Exercise and Breastfeeding?

Be sure to join us in our social media accounts to be up to date with the progress of our project!

And… Don’t forget to share your brelfies using our HT #BreastfeedingWorld 

–

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[col3][/col3]

Amy Griffith

Amy Griffith: 200-RYT, CPYT, Prenatal yoga and fitness expert and mom of 2. Amy inspires and empowers women to live a healthy lifestyle before, during and after pregnancy. She shares her knowledge of exercise and passion for wellness with others through her website and social media. Amy is a proud breastfeeding momma. She is thrilled to share her perspective on balancing breastfeeding and post-baby fitness with Breastfeeding World!

www.ExercisingBalance.com

The post Postpartum Exercise and Breastfeeding appeared first on Breastfeeding World.