Posts Tagged ‘Pregnant Women’

Post Baby Training

Friday, June 20th, 2014

Simple Strategies for New Moms

by: Scott Williams

A healthy pregnancy almost always involves weight gain. But now that baby’s here, you’re probably wishing those extra kilo’s would hurry up and disappear! While it won’t happen overnight, these six tips can help you lose that extra weight in a healthy way.

1) Get moderate exercise on a regular basis. Of course, you should get the go ahead from your doctor first, and you will likely need to wait longer if you’ve had a caesarean birth, but most new moms can begin a gentle fitness program very soon after their baby is born.

Exercise is definitely one of those things that most of us feel obligated to do, yet few of us seem to enjoy. In fact, for many moms, having a new baby seems to be a great excuse not to exercise. After all, you’re legitimately busy, sleep-deprived, and probably a bit nervous about leaving your precious bundle with someone else while you head to the gym. But wait! Who ever said you had to pump iron, punch a bag or jump around in a fitness class for an hour to get your exercise?

The whole key to sticking with a fitness program is to choose an activity you enjoy. If you enjoy hiking outdoors, why not invest in a baby carrier so you and your baby can do this together? There are all kinds on the market now so your baby can join you on a bike ride or even a hill walk. If swimming is fun for you, why not offer to take a friend’s teenager to the pool. She can sit close by with your baby on the pool deck while you do a few laps, and then you and your baby can enjoy a leisurely lunch or cup of tea while the teen gets a chance to play in the pool in return for helping you out.

Yoga classes for moms and babies are also popular now, and this can be a very enjoyable and relaxing way to spend time with your baby while you exercise.

For the new mom who wasn’t active before pregnancy, gentle forms of exercise such as taking a walk are an ideal way to start. If you can find another new mom close by to share this time with, your walks will become a pleasant activity that you look forward to, instead of part of your dreaded post-natal fitness program. If your health unit or community nursing program offers a drop in program for new moms you will be able to connect with other moms there. Or perhaps you’ve stayed in touch with a mom you met in your pre-natal classes. As you start to feel more energetic you can increase the length and the intensity of your walks. And if the weather is bad you can always walk around the mall and enjoy the sights.

Look for a gym or club that either has a crèche, or even better a facility that allows you to keep your baby close by (most CrossFit boxes run classed for Mum’s these days).

Remember though that moderation in your exercise program is the key. Even if you bounce back quickly from your baby’s birth and are feeling very energetic, be sure to start slowly and increase your exercise level gradually. Too much too soon can set you back by causing you to feel exhausted later on in the day. This can lead to you being cranky or a bout of the baby blues, neither of which will motivate you to continue exercising!

Remember the old adage, “always leave ‘em wanting more.” This should be your fitness mantra in the first few postpartum months.

In other words, stop before you’ve had enough and you’ll be more likely to continue with your fitness program the next day.

2) Wear your baby often. Using a sling or carrier to keep baby close during the day will make your baby happier, plus it will give you a little extra weight to pack around as you do your daily chores and activities. It may not seem like much, but as your baby grows you’ll be increasing the amount of weight you’re carrying while you go about your daily routines. And that adds up to extra weight loss for you.

Instead of using a stroller when you take a walk, put baby in the carrier. Instead of putting her in a swing or rocking seat, rock her to sleep in your arms or in your baby carrier while you stand and gently bounce to and fro. When you go to the grocery store, carry her in a sling instead of putting her in the shopping cart. In fact, if you’re lucky enough to live within walking distance of your grocery store, you can even make this a daily outing to pick up a few items each time. Your baby will enjoy the extra closeness of being in a sling or carrier as you do laundry, tend the garden, or even take some time out for a hobby like bird watching. Babies in our society seem to spend so much time strapped into various pieces of equipment. Most will love the opportunity to be closer to the person they most adore—you!

The bonus for mom is that extra weight to carry equals extra calories burned. Over the course of a year this can add up to significant weight loss, in a very healthy way for all concerned. Depending on how often you carry your baby, and how much she weighs, you can easily burn an extra 100-200 calories a day just by carrying her along for part of your day. Anytime you’re on the go, try to carry your baby with you and you’ll be getting the benefit of the increased calorie burn that comes with packing around an extra 10, 15, or 20 kilo’s.

And there you have it, two painless ways to lose those extra pregnancy kilo’s effortlessly and without stress. Remember, your baby won’t be small for long so try not to get too preoccupied with weight loss. If you eat well most of the time, get some moderate exercise on a regular basis, and follow the rest of the tips in this article series, you’ll get back in shape with hardly a second thought.

By, Scott Williams

Co Founder and Director,

Succeed Personal Development

Succeed Overhaul

Fitness Training whilst Pregnant

Friday, October 2nd, 2009

Hey all, I hope you are doing great and loving the warmer weather and the start of all out outdoor Boot Camp programs in Canberra.

I have recently had a small selection of my wonderful Personal Training clients fall pregnant ( congratulations to all).

pregnant-woman- fitness-training

So I thought it only fitting I post up a little bit of information for all the pregnant women and what can be done with your fitness training.

If you are already training, and if the Dr says it is ok, I would definately keep going. I would also look into the guidance of a Personal Trainer that can assist you with you training program so as to stay safe.

Pregnant women can and should exercise in moderation unless there are health factors or risks that prevent them from participating in a fitness program. This should consist of intervals of no more than thirty – sixty minutes at a time, several days each week if not every day of the week if you fee up to it.

Exercising has been proven to help pregnant women feel and look better, and also will help in minimizing the amount of weight gained during pregnancy.

Keep fit during pregnancy can help prevent or avoid problems such as gestational diabetes, a common form of diabetes that sometimes develops during pregnancy. It will also help increase stamina, which will be needed for labor delivery and increase your physical and emotional well being before and after delivery.

Staying in shape will also help speed your recovery after the birth of your baby. Always be sure to consult with your physician before beginning any type of fitness program while you are pregnant.

Fitness programs that are appropriate for pregnant women include walking, swimming, low or no-impact aerobics (done at a mild pace), yoga, and Pilates for as long as you are able to complete the required moves and strength training providing you consult a qualified trainer. You should always avoid activities that can put you at a high risk for injury. Forms of sports or exercise that may cause you to be hit in the abdomen or are performed lying flat on your back are considered high risk. This is extremely important after the third month. Another sport you will need to avoid during pregnancy is scuba diving. While this may seem completely harmless, especially since being in the water makes you feel lighter and more agile, it can cause dangerous gas bubbles to form in an unborn child’s circulatory system.

There are numerous benefits that exercise can bring to a pregnant woman. You will burn calories, which will help prevent any excessive weight gain. If you work out on a regular basis, you will improve the condition of your joints and muscles, which will be very helpful during the birth of your baby. The long-term effects will also continue after giving birth and will also help you lower your risk of heart disease and many other serious illnesses.

Staying in shape will help to relieve any anxiety and stress you may feel. It will also help to prevent the “baby blues” that many new mothers experience after the birth of their child. This is valuable information since so many new mothers worry if postpartum depression will affect their lives and the lives of their family. Participating in fitness programs while pregnant gives many emotional as well as physical benefits.

Once your doctor give you the go ahead ( usually six weeks) to begin a fitness program, decide on a program that fits your schedule, and make sure it is flexible.

 Keep in mind that it is best if you do not exceed a 30- 60 minute period of time while exercising. If you are finding it difficult to pick a program, try several different types of exercises that are appropriate for pregnant women then decide which you enjoy the most. You may want to incorporate a variety of exercises into your routine to help prevent boredom and discouragement. Exercising while you are pregnant is one of the best things you can do for yourself and your unborn child.

If you have any questions or enquiries about a Personal Trainer in your area, please don’t hesitate to contact us on : enquiries@succeed.com.au

Yours in Fitness & Health

Scott, Succeed Personal Training