Being a mother is the most rewarding
yet challenging endeavor ever. Some of the main issues all new moms
face after giving birth are how to bounce back after baby, lose the
baby weight safely and efficiently, and also budgeting your time
between baby and your new lifestyle.
I asked myself this empowering question
after the birth of my children: "How can I lose weight, enjoy
the process, and also spend quality time with my cuddlies?"
The answer came to me instantly! I knew
what worked for my own mom would not work for me. I did not want to
be a mom missing in action with my kids wondering where I went when I
went to go work out. My own mom would run off to the basement to get
her workout in, or go to the gym, leaving us out of the action.
Therefore I reinvented the wheel. My cuddlies were incorporated into
my home workouts affording me to spend interactive fun time with
them, and also helping me to achieve my fitness goals.
And for the moms out there, you can do
the same too! You don't have to struggle to get out into the gym, or
hire an expensive personal trainer. You can do it yourself with your
kids as your "trainers" in the comfort of your own home.
Here are some basic guidelines to help
you learn how to spend this quality time with both your children and
reach your weight loss goals.
Guidelines For Mommy & Me Workout
Pick An Allotted Time And Set A
Schedule
As us moms know, little ones can be
finicky and prefer a certain time to be played with. Choose a time
right after your baby wakes up and is fed. This way you are taking
all the guess work out of your schedule. You know that she is not
tired and fed, and ready for some real workout fun.
Pick the same time every day so it is
built into both of your schedules and you look forward to this
energy building and stress reducing time together.
Set Your Workout Area Up
Have a designated area in your house
as your "home gym." I suggest being in a play area where
it is safe for your little one to play while you continue with your
workout, in case she wants to wander off. Have as much floor space
as you can. Use clean towels or mats to use for your floor work and
your workout area. Be close to a TV with a DVD player as well so you
can use cartoons or intellectual baby DVD's playing in the
background to keep her interested.
Utilize Your Little Ones Favorite Toys
Your baby wants to feel special too.
Not only will you have your dumbbells, Dynabands, ankle weights and
stability ball to work with, but also have your cuddlies favorite
toys. Make sure you make her feel as comfortable and as safe as
possible. By having her favorite things in the workout area, she
will be just that much more interested in participating.
Mat Work
As you know, for the first year of a
baby's life, they spend much of their time learning how to crawl and
being on the floor. It's essential that you make the workout area as
clean and comfortable as you can. Mats and or towels are needed for
your "little trainer" to roll around on, lay belly down
on, and just explore on. In addition, mats are needed for the mommy
muscle floor work such as ab crunches, pushups, and also bridges.
Music
Make the music appealing to your
little ones as well. Classical music has been shown to increase a
growing brains IQ. Choose soft relaxing music for both of you to
enjoy together. Upbeat music with a higher tempo is also a great
idea when you need to speed up your tempo, yet do not go above 130
beats per minute since you will be incorporating your "precious
cargo" into your workout.
Safety First
My most important piece of information
that I can give as a mom to other moms who wish to work out with
their babies as I have, is to handle them with care! Please never
shake or rigorously move your baby. Always hold them with a secure
grip, using 2 hands, and always move in slow, fluid, non-jerky
movements.
Have Fun
Having fun with your little one is the
most important note that I can also give to you. Don't get frazzled
if your baby does not cooperate the first time, or doesn't want to
workout with you. It might be something that she is suffering from
that isn't allowing her to enjoy the moment (For example: diaper
rash, a new tooth cutting in, or a bad night's sleep). Just be
patient and have fun. Even if you leave your baby in the carrier and
she watches mommy exercising, this quality time is just as special.
Be Flexible!
What moms need to understand is that
we will not be able to "get it all done." There will
always be laundry to do, dishes to wash, and bills to pay. With this
being said, be flexible and try to at least get 20 minutes of "mommy
time" in to your day. You will be more balanced, healthier, and
happier as a mom.
Work To Your Fitness Level
Please note that all moms will be at
different fitness levels and all have different goals. Work
according to your goal. In addition, please wait to obtain medical
clearance from your Doctor starting your workout program.
For beginners, start off light, and
then build up your endurance. Losing weight after becoming a mom is
not about being perfect, rather be patient and persistent! Remember
that it took almost a year for you to have your baby, and it will
take almost 8 months to a year to get your body back. Therefore,
persistence rather than perfection is key.
Beginners aim to perform this circuit
at least 3 to 4 times a week. Intermediates aim to perform this
circuit at least 4 to 5 times a week. For maximum results perform
this circuit at least 4 to 5 times per week. In addition, set aside
an additional 20-40 minutes of cardio as well. Go for a brisk walk or
jog with baby in stroller or baby jogger. Pop in an exercise DVD (Try
one of my 4 that are out on the market entitled "Fabulously Fit
Moms" targeted for moms, yet are very challenging).
The tempo of your rest between sets
needs to be flexible due to the wants and needs of your baby. And
remember, safety first. Go slow and then build up the speed of the
movements. If it's not safe, it's not fun!
What Do I Do When My Baby Gets Too
Big?
This is a great question, and one I
had to face when my little ones got too big to hold. I suggest still
using this solid workout with a medicine ball that weighs anywhere
from 6 to 15 pounds.
Baby Bridge
Baby is on your lap and you bride up.
Baby Lunges
Lunge with baby holding her securely
in front of you, holding her with both arms.
Baby Squats
Squat slowly and gently with baby in
front of you, holding her with both arms.
Walking With Baby
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