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| Post-Baby Fitness! |
I can't take credit for this blog post. I wish I could, but I can't. I stumbled upon a few articles on Today's Parent and thought I'd share. ツ
These articles hit home for me. My little guy is 14 months old and I'm actively trying to get my runners body back (a work in progress!).
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| GoodLife Fitness Toronto Marathon 2010 |
Maybe you fit into the post-baby category or maybe you don't. If you're reading this and haven't entered the land of motherhood yet, don't stop reading (unless you really,realy want to, then just stop!). I'm of the belief that fitness is fitness!
Enjoy the read! And again, if you want to check out more articles like these, be sure to check out the Today's Parent website by clicking here.
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| Trim your post-baby belly! |
This article is written by CityLine host Tracy Moore. It talks about how she (finally!) lost the baby weight - and how you can, too.
"My best advice for moms trying to get fit? Ditch the excuses and do anything active consistently. The payoff? Happiness, good health and rocking a bikini on your next family vacation!" - Tracy MooreTo read the full article, please click here.
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| Still carrying the baby weight? |
8 tips to shed pounds and feel your best!
- Intention
- Emotions
- Eat your veggies
- Snacking is good
- Your schedule doesn’t lie
- Treat yourself
- Get Moving
- It’s all about the attitude
To read the full article, please click here.
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| Losing the baby weight |
A few do's and don'ts on the straight goods on postpartum weight loss.
DO
• Schedule your workouts to the point that they become routine for you.
• Take it slowly. Aim to lose four to five pounds a month. Rapid weight loss could affect your milk supply and even your heart. Plus, you may not be able to maintain it.
• Plan ahead. Have healthy, convenient choices on hand.
• If you’re breastfeeding, feed your baby before you work out. You’ll be far more comfortable. Also, layer your bras — anything one can do, two can do better, especially if you’re nursing.
• Eat protein-rich foods at every meal and snack, especially breakfast.
• Write down everything you eat. It’ll keep you accountable.
• Choose foods high in energy density. Foods that weigh more fill you up faster and keep you going longer. (Fifteen grapes will make you much fuller than 15 raisins will.)
• Brush your teeth after you eat. You’re less likely to “cheat” with a fresh mouth.
DON'T
• Restrict calories too much, especially if you’re nursing. Ask a nutritionist or doctor to help you make changes you can live with.
• Use having a baby as an excuse not to do it.
• Eat past 7 p.m.
• Skip meals. It wreaks havoc with your metabolism and you’ll feel like bingeing later on.
To read the full article, please click here.
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| Ab rehab: post-baby ab exercises |
Before you do those crunches, read the article here. Oh, and don’t forget to breathe!
During each exercise, inhale through the nose so that the chest opens and expands, breathing into the lower back and sides of the torso. Exhale through the mouth, pulling the abdominal muscles in toward the spine. Relax and breathe normally between sets.
1. Head lift
Lie on the floor on your back, with knees bent and feet flat on the floor. Cross arms across the belly button at the waist, using hands to pull side ribs together toward the centre of the torso. Or, use a scarf to help pull the side ribs in as shown above. Press the lower back to the floor. Inhale. Exhale and lift the chin slowly toward the chest pulling the abs in toward the spine. Shoulders remain on the floor. Inhale and release slowly, head on the floor.
Repetitions: 4–8, several sets a day, working up to 40 repetitions per day.
2. Pelvic tilt
Use the same starting position as the first exercise, with arms pulling the side ribs toward each other. Inhale. Exhale and pull belly toward spine, tilting pelvis forward toward the belly button. Lower back is pressed to the floor. Inhale and release the pelvic tilt to a relaxed spine.
Repetitions: 4–8, several sets a day.
3. Alternating heel slide
Using the same basic position as in the first two exercises, press the lower back to the floor (small pelvic tilt). Inhale. Exhale, sliding right foot forward until leg is straight along the floor. Keep lower back pressed to the floor. Inhale. Exhale and bring leg back in, foot flat on floor. Repeat on other side.
Repetitions: 4–8, alternating sides, several sets a day.
4. Double heel slide
Press lower back to the floor (small pelvic tilt). Inhale. Exhale and slide both feet forward along the floor until legs are bent but close to the floor. Keep lower back pressed to the floor. Inhale and bring legs back in, feet flat on floor and knees bent.
Repetitions: 4–8, several sets a day.
5. Single foot touch
Press lower back to the floor (small pelvic tilt). Lift legs to 90° angle (parallel to the floor). Inhale. Exhale and lower right foot to floor. Inhale and lift foot up to original position. Keep lower back pressed to floor. Repeat with other leg.
Repetitions: 4–8, alternating sides, several sets a day.
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