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    Wednesday
    May292013

    "Baby weight, baby weight... I want to lose my baby weight"

    I'm not sure about all of you, but so many of my friends are expecting a baby!  I am so excited for all my "momma-to-be" friends and their significant others! Butas you know,  as soon as those cravings start, you are already worried about losing "the baby weight". I will tell you from my own experience.... it's not that bad! I gained exactly 44 pounds with both of my babies and lost it all, so don't stress it!

     Of course you will want to eat as healthy as possible while you're pregnant so that you gain the recommended 20-35 pounds (yes, I was over the recommended amount, I'm such a rebel, lol). Being a personal trainer and having to watch what I ate all the time, I felt like it was time to let loose and so I did! With that said, try to eat as healthy as possibly for your health and for your baby's health and so you don't have as much to lose in the end. Also, it's very important to stay active throughout your pregnancy, so as long as your doctor ok's it, walk, lift light weights and swim!

    We are going to fast forward a few months....you just had your baby and you're not sure what that is staring back at you in the mirror. Is that really your body?... Really? I know I felt like my grandma would looked better in a bathing suit at that point. Your body looks nothing like it used to, but no worries, it's all normal. I'll spare you the details, but your body will take a few months to go back to normal on the inside. However, unless you are a freak of nature, you will have to watch what you eat and exercise to get back to pre-baby shape.

    Once you get the ok from the doctor to get out and walk, start with short 10-15 min walks and build up 5 minutes every few days. It's a great way for you to take the baby out for a stroll, get some fresh air and relax a bit. After about 6 weeks, most women are able to start exercising again. You might think you can do what you used to be able to do, but don't! Take it easy the first few weeks and build up over time. Don't let celebrities influence your self image and how you should look after having a baby.

    You will want to focus on your core of course and get those muscles back, but don't neglect the rest of your body as you will need the strength to lift/carry/lug all around that new "super-duper-heavy-baby-carrier".

    Here is a sample at home workout that you can do while the baby naps or someone helps you play with the baby so you can get a few minutes to exercise. You will want to repeat each exercise in a circuit 3 times (time permitting). And complete the workout 3 days a week, with at least one day of rest in between. On the rest days, get out for a walk with the baby and get your cardio in. BTW, if you don't know what any of the exercises are feel free to email me with any questions or "google it"

    1) Plank: 30 sec 

    • start with just 30 sec and build up by 5 sec intervals every time you workout, until you can hold for a full minute

    2) Body Weight Squats: 15 reps

    3) Modified push-ups: 10 reps

    • start with 10 and increase by one push-up every time you workout. Once you get to 25, go ahead and move up to regular push-ups. Start with 8-10 and work your way up to 15

    4) Side Plank: Hold for 10 sec on each side

    •  work up to 30 sec on each side by adding 5 sec with each workout

    5) Tricep dips: 10

    • start with your knees bent, feet close to your body. As you get stronger, bring your feet further out  to create a longer lever and make the exercise more challenging.   Work up to 3 sets of 15 with your legs straight

    6) Stairs: 3 times 

    • This will not only work your whole lower body, but will also get your heart rate up so you are burning that "baby fat". Step on every other stair like you're doing a lunge on the way up and push off through your heel, then just walk back down and repeat. Add a set of stairs each time you work out until you are able to do 10 sets.

    Don't forget to stretch. Your joints will still be more limber than normal, so get some good stretches in, but don't over do it. Once again, if you have any questions, feel free to email me at alyte@happyhrfitness.com. If you don't alreay follow me on social media, please follow me on twitter @happyhrfitness and like my fb page: https://www.facebook.com/HappyHrFitness. I will be doing another blog about what to eat post baby and during pregnancy, so keep your eyes open for that. Andof course, please share, share, share my blog and social media sites so I can feed my babies, haha!

     

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    Reader Comments (1)

    Great article! I also eager to have a baby and so excited what to feel if I have one. But at the same time, I'm worried for what will be the effect on my figure. This article helps. Thanks!

    July 29, 2014 | Unregistered CommenterWendy

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