If you thought you were strong before, wait until you have a child! Wooo-eeee does pregnancy and birth really show you what you’re made of! But there’s no rest for the weary, you’re biggest job of raising a happy healthy child awaits you, and now more than ever you’ll need to access your real strength. All aspects of your health (physical, mental, emotional) must come together to handle the joy and the challenge of motherhood. Whether you are a working mom, a part-time working mom, or a stay a home mom, you can enhance your health through exercise and healthy eating, equipping yourself to handle life’s everyday ups and down with strength and grace. Below you’ll find some information and strategies to help you become a Fit Mama. If you’re looking for one-on-one support don’t hesitate to reach out to me through my contact page or my email firstname.lastname@example.org
Lucky you! You’re child is basically a dumbbell. I’m kidding…sort of!
Here’s a great story that is shared within the fitness community to help drive this point home: Legend has it that Milo of Croton, the ancient Greek athlete, trained for the Olympics by carrying a newborn calf on his back every day for years. As the calf grew to a full-size cow, Milo was still carrying it up until the start date of the Olympics! This applies to new moms looking to get stronger too. Pick a weight that you can do around 12 reps with and increase that weight when that becomes too easy. If you haven’t trained in a while, don’t overdo it. Have patience with yourself. Sexy Mom arms will follow!
Basic at-home upper body exercises to try : Bicep curls, Hammer Curls, Tricep Extension, Tricep dips, Front Raises, Lateral Raises, Rows (bent over, upright).
Basic lower body exercises to try: Squats (regular, sumo, jump) , Multi-way lunges (forward, backward, side, curtsy), Dead Lift
Yoga has the ability to transform you. If you practiced prenatal yoga during your pregnancy you already know the power and peace that it can bring you.
The greatest part about yoga is that anyone can do it. It’s doors are always open to all levels of fitness and you’ll quickly see that it is the most non-threatening safe space for you to get back in shape after having your baby. I highly recommend finding a studio nearby where you can take classes. Practicing in a studio with a wonderful teacher allows for a great mommy “time-out.” A time that is just for you. A time to stretch and breathe, and build inner and outer strength. But the beauty of yoga is that you do not have to go to a studio if that doesn’t work for your life. You can practice in the comfort of your own home. You can roll out your mat and practice at a time that is convenient for your schedule. Chances are if you do it while your child is around, they’ll love it too! Babies love watching mamas practice yoga and it can be something fun to do together.
Walk/ Jog/ Run
Lace up those sneakers! Double knot ’em! If you have the ability to purchase the big wheel jogger type stroller, I highly recommend it. Especially if you live in a particularly hilly area! Of course, any stroller will do for a good long walk. After having my son, I walked miles and miles and miles….get it? MILES. Walking is incredibly underrated as a form of exercise, yet it was one of the best things I did to drop the weight that I had gained during my pregnancy. It’s a fun activity to do with your child, especially as they start to take in there surroundings. It’s a great time to bond, talk about nature, and when they’re snoozing, put on some music and zen out. OR if you’re a multi-tasking mama, make a phone call to someone you’ve needed to catch up with! If you have a friend nearby, have a stroller party and get in some miles together. You’ll be surprised how fast time goes by when your gabbing and sweating with your stroll partner. Want to get fancy? Use your phone or other fitness device to track your calorie burn and clock your milage. Numbers are feedback and can be huge motivators!