If getting into shape post baby is giving you some trouble and you don’t know where to start, this post is for you! Even if your baby is 1 or 2 years old, or even 3, 5 or 10 years old, this article will hopefully help you get the jump start on your fitness goals whatever they may be. I have included some fun Mom and baby exercise videos at the end of the post as well for an extra boost!

At Marathon Momma, we want to help! We want you to succeed and be a fit and healthy, active mom for your kids and husband. You’ll feel better, look better and have more confidence! I know from personal experience for this to be true after having each of my 3 children.

Some fun photos above of us Marathon Mommas, Laura and I together when we were both Pregnant with our second babies. Guess what?! We had our babies on the same day?! Who does that?! We both had the same due date and both delivered 5 days early just hours apart. I think our kids wanted to come together and get married someday! The experience has bonded us for life!

And Let’s please not talk about how terrible I look and how amazing Laura looks! haha I have to have C-sections so Im in bed for the first 4 days But seriously she looks Fab post baby! Our sweet husbands and babies together on their Birthdays! 

For me exercise has always been a love of mine, and getting the weight off came mostly in the form of running, triathlons and teaching group fitness classes every week. I was so beyond motivated to work harder than I ever had after having my first baby 8 years ago. I signed up for my first half marathon, ran 3 more, did my first sprint Triathlon, some 5ks, 10ks, relays and then my first Full Marathon in St. George in 2008.

I love to cross train too and taught fitness classes about 6-8 times a week. I taught everything from Pump, to Turbo Kick, Yoga, Pilates, Cardio Hip Hop dance classes, Power Circuit Classses and BootCamp. I love teaching and its great that I can be a stay at home mom and work just a little bit. I love to get paid to work out with my friends! Its so fun!

I had my second baby in May of 2010 and had a healthy pregnancy. I taught lots of classes and ran until about 6 months along (Then my running turned into a “woggle” 😉 A Walking Jog as I like to call it! lol). I delivered a healthy baby boy and felt a lot better this time around. I decided to sign up for the St. George marathon again that year and run a full 26.2 while my baby was 4 months old. A little ambitious, but I knew I could do it!

Lara and our friend Trena (Who had her baby 11 days after us) and I all trained together and finished the marathon with our babies waiting for us at the finish line!

(My husband, 2 kids and my sister and I after the race. It was my sisters first full and we ran the whole race together! It was probably my favorite race!)

Fast forward to my 3rd Pregnancy, which in between I completed my first Half Ironman and my 5th marathon (You can read more about that here from this last post) and was very active, and ran my whole pregnancy and taught my last yoga class just a few days before I delivered. I even ran a half marathon at the 20 week halfway point with my cute friend Mindy also due on the same day (And we had our babies on the same day too! Crazy cool). Also had the cool opportunity to do some SUP (Stand Up Paddle Board) YOGA in Hawaii when I was 7+ months pregnant.

 

I set my goals high again post baby and loved training that year for the St. George Ironman 70.3 Pro Championship race. Probably the most challenging Half Ironman there is. My baby was 9 months + 2 kiddos in tow, but again, I knew I could do it!

Also ran and trained for 3 full marathons that year and I PRd every time. It was a lot of hard work but I am so glad I did it.

I am not saying I am special by any means when I spout these “accomplishments”. I am not the fastest and most fit Ironman or marathoner out there by far, but I know that you can do anything that you set your mind to. No matter how big or small. This was my journey. I was a fit person before I had kids, but it wasn’t until I had kids that I really had the drive to accomplish some of these big goals. Take the time for yourself  and carve it out so you can be the best you possible! My family always comes first, but you have to take care of yourself too! Get in shape for your family, but ultimately find what drives you and do it for YOU!

If you need the scientific reasons why post baby exercise is awesome, here are the benefits from THE MAYO CLINIC.

“Exercise might be the last thing on your mind after you give birth, but it’s worthwhile. In fact, exercise after pregnancy might be one of the best things you can do for yourself. Follow these tips to keep exercise after pregnancy safe.

Benefits of exercise after pregnancy

Regular exercise after pregnancy can:

Promote weight loss, particularly when combined with reduced calorie intake
Improve your cardiovascular fitness
Restore muscle strength and tone
Condition your abdominal muscles
Boost your energy level
Improve your mood
Relieve stress
Help prevent and promote recovery from postpartum depression
Better yet, including physical activity in your daily routine helps you set a positive example for your child now and in the years to come.

Exercise and breast-feeding

Exercise isn’t thought to have any adverse effects on breast milk volume or composition, nor is it thought to affect a nursing infant’s growth. Some research, however, suggests that high-intensity physical activity can cause lactic acid to accumulate in breast milk and produce a sour taste a baby might not like. If you’re breast-feeding, you can prevent this potential problem by sticking to moderate physical activity and drinking plenty of fluids during and after your workout.

If vigorous activity is a priority during the first few months of breast-feeding, consider feeding your baby before your workout or pumping before your workout and feeding your baby the pumped breast milk afterward. This can also help you stay comfortable while you’re exercising. Alternatively, you can simply avoid breast-feeding your baby right after your workout. After months four to five of breast-feeding, physical activity has less of an impact on your milk because your body produces most milk at feeding time.

When to start

In the past, health care providers often instructed women to wait at least six weeks after giving birth to begin exercising. The waiting game might be over, however. If you had an uncomplicated vaginal delivery, it’s generally safe to begin exercising as soon as you feel ready. If you had a C-section, extensive vaginal repair or a complicated birth, talk to your health care provider about when to start an exercise program.

Physical activity goals

For most healthy women, the Department of Health and Human Services recommends at least 150 minutes a week of moderate-intensity aerobic activity — preferably spread throughout the week — after pregnancy. Consider these guidelines:

Take time to warm up and cool down.
Begin slowly and increase your pace gradually.
Drink plenty of fluids.
Wear a supportive bra and, if you’re breast-feeding, nursing pads in case your breasts leak.
Avoid excessive fatigue.
Stop exercising if you feel pain.
Activities to try

When you’re ready to exercise, start with something low impact and simple — such as a daily walk. If you’re looking for camaraderie, check out a postpartum exercise class at a local fitness club or community center.

With your health care provider’s OK, also consider these specific exercises:

Pelvic tilt. Try the pelvic tilt a few times a day to strengthen your abdominal muscles. Lie on your back on the floor with your knees bent. Flatten your back against the floor by tightening your abdominal muscles and bending your pelvis up slightly. Hold for up to 10 seconds. Repeat five times and work up to 10 to 20 repetitions.
Kegel exercise. Use this exercise to tone your pelvic floor muscles, which support the uterus, bladder, small intestine and rectum. Contract the muscle you use to stop your urine flow. Hold for up to 10 seconds and release, relaxing for 10 seconds between contractions. Aim for at least three sets of 10 repetitions a day.
Overcoming barriers

When you’re caring for a newborn, finding time for physical activity can be challenging. Hormonal changes can make you emotional, which might lead to sedentary behavior. And some days you might simply feel too tired for a full workout. That doesn’t mean that you should put physical activity on the back burner, however.

Instead, do what you can. Seek the support of your partner, family and friends. Schedule time for physical activity. Exercise with a friend to stay motivated. Include your baby, either in a stroller while you walk or lying next to you on the floor while you do abdominal exercises.

Remember, exercise after pregnancy might not be easy — but it can do wonders for your well-being, as well as give you the energy you need to care for your newborn.”

I love how that article was worded and couldn’t have said it better so there you go! Make time for exercise and include your baby if necessary! Have baby lay next to you while you rock that Jillian Michaels 30 minute DVD, Fit in some Yoga during nap time, purchase or borrow a jogging stroller and go for it! Any and all things you can do to be active will help you and your baby. And as always, listen to your body and consult your doctor for any questions.

I hope you enjoyed this article and got some helpful information and motivation from it. Attached below here are 3 little videos that I have made over the last year of me and my baby doing some fun mommy exercises together. (Just click not the links!) They range from when he was 7 months to 20 months (today). Start with smaller sets of 3 with15 reps and build up to 4 x 25. Have fun with your babies, and be safe and Healthy Marathon Mommas!

IMG_9941

IMG_9982

IMG_9735

Share This: