Summer Fitness Tips For Moms by Jennifer Nicole Lee
With summer around the corner and us moms needing to get ready to show it all at the local pool party or beach, I have devised a "Yummy Mummy" fitness program that is flexible, reliable, and easy to execute. No gym or expensive trainer is required!
The "Yummy Mummy" program is based upon enjoying the bonding time with your little ones while achieving your fitness goals. As we know there are numerous ways mothers bond with their babies and infants, but when they do it with a mommy and me exercise program the experience is fun, healthy, and memorable.
My postnatal exercise programs are designed to get the new mother back into her best health, through re-toning her body and reworking the muscles. These programs help to get you and your baby in good health while sharing those special mother and baby moments.
There are numerous programs to choose from when selecting a mommy and me exercise. Try researching your local hospitals which may have special programs for new mothers to meet with each other and workout together with their newborn babies.
Easy workout exercises include putting your baby in a stroller and enjoying a great walk in the park. This bonding experience not only allows you to spend quality time with your newborn, but the conditioning is excellent for the body. With the workout you gain from mommy and me classes, they also teach you how to interact and play with the child. This is especially beneficial to first time mothers.
Most of these classes offer fun exercising instructions that use equipment usually not found in the home or at playgrounds. Not to worry, mommy and me exercises can be something you continue at home after the session is over. Taking part in your child's physical activities should be an enjoyable, fun experience.
Simple Guidelines For The Mommy & Me Home Workout
Infants love to explore their environment. Plan activities where you and the baby can interact with one another and also explore your surroundings.
Always plan your activities in a safe play area for the infant. Perhaps a dedicated playroom for your exercises would be a good idea.
Never restrict the infant's movement for a long period of time. The activities you choose should allow the infant to develop movement skills.
Keep in mind that my exercise program is not just about you getting back into shape, and it is not solely focusing on the physical activity the infant takes part in.
This program is for you to get fit, for baby to develop movement and play skills, but most importantly this program is designed for the mother and child to develop superior interaction skills that will stay with them as the infant matures.
My "New Moms Workout" focuses on the natural everyday movements that happen between the mother and baby. This program centers on toning the thighs, belly, upper body and buttocks, allowing you to regain your pre-pregnancy body back. The program combines exercise with enjoyable dancing.
Lifelong Commitment To Health & Fitness
Our bodies need regular exercise and good nutrition. Without it, we become more prone to weakened cardiovascular systems, muscle atrophy and weight gain.
A combined program of aerobic exercise, stretching, weight resistance and nutritional balance can fulfill all of your needs! The Journal of the American Medical Association reports that a moderate, twice weekly weight resistance training program can help increase several health issues including, but not limited to, muscle strength and balance.
If you make exercise and nutritional balance a part of your daily life now, you will see wonderful results, both physiologically and psychologically, and improve your quality of life. Your basic workout should include:
Stretching Exercises which enhance flexibility, increase range of motion, build upper and lower back strength, improve posture and help prevent strains and injuries.
Aerobic Exercise which helps condition the cardiovascular system, improving efficiency of the heart, blood vessels and lungs.
Weight Resistance Training which promotes healthy muscles and bones. This shapes and trims the body while helping to prevent many injuries.
Finding The Time For Exercise
As moms we all know that days spent with our toddlers are busy, there's no doubt about that! One of my most frequently asked questions are, "When do you find time to exercise and how do you lead by example so your child learns the importance of keeping fit?"
Here are my top answers from my fellow loyal Fab Fit Moms! Enjoy their solutions to finding the time to exercise while taking care of our "cuddlies".
I take a jump rope and resistance bands to the park. My son goes in the jogging stroller and we jog/speed walk. While my son plays, I alternate jump rope cardio and strength training with the bands. The park has all sorts of great stable poles to hook the bands through at various heights so I can hit most muscles.
Stroller Fit classes are a great way to stay in shape (or get back in shape!) with a toddler. There are plenty of songs and rhymes to thrill any toddler, and it's a great bonding time for you and your little one.
It's a great way to meet other moms, get out of the house, and get in your daily exercise. The organization also has events that include fun activities outside of class (girl's night out, trips to the zoo, lunch dates, etc.).
When my daughter was an infant, I would put her in the Baby Bjorn and go for a hike. From the little noises she made, I could tell she really enjoyed it, and she would always then fall asleep. Now that she's a toddler, I put her in the backpack or jogger and we hike, or I put her in the bike trailer for a ride. She has toys, snacks, and books with her and we both really enjoy the trips.
When the conditions are right I take my two-year-old Jackson for a jog in the jogging stroller after work. Otherwise I put in a kickboxing tape and he loves to join in. I had to make it part of the routine and it's one of the first things we do when we get home from work and daycare.
Running
Many of you Moms Love to Run! Wondering when it is safe to don your running shoes and hit the road after giving birth? Take a few notes from the experts and learn how to safely resume your running regime.
Whether you're a seasoned racer wondering when you can enter that next marathon, an advanced runner curious about how you'll return to the road after giving birth, or a newbie thinking of lacing up your shoes to get back in shape, you'll need to follow a few simple guidelines to help balance your new parenting role with your
When Can I Resume Running?
While some women continue running throughout pregnancy, many switch over to a less intense form of exercise, and most are eager to start pounding the pavement as soon as possible after baby arrives. But an early return to the road isn't necessarily the healthiest decision.
Dr. Tom Bartsokas, MD, a sports medicine specialist, has worked with the US Olympic Committee and frequently treats athletes for sports-related injuries. A runner himself, Dr. Bartsokas understands the urge to feel the wind on your face with a good run, but he cautions new mothers to wait until their bodies have completely healed from childbirth, which means about six weeks for a vaginal delivery and eight weeks for a C-section.
"Run when you can have sex again," he says. When your sutures have been removed or you've stopped bleeding are also good signals that you're ready to go.
Dr. Cindy Woodall, MD, is an obstetrician, a mother of two, and a runner training for her first marathon. She agrees with the six- to eight-week recommendation and says that running before you're ready can exacerbate the damage that's been done during delivery. "Your stitches can pull[...]," she warns. "Everything is fresh and trying to heal. You could impede the healing process."
Some women ignore doctors' recommendations and go by how they feel physically, but this can have mixed results. Molly Brown-Boulet, 36, is a distance runner and triathlete with three children under the age of seven. She started running about three weeks after the birth of her second child but saw a noticeable increase in postpartum bleeding, so she had to back off for a bit. When her third child was born less than two years ago, she only cooled her heels for a week before running again and says she felt great.
I have designed a revolutionary new fat loss and muscle building system called “Crack The Code™ Unlock Your Fat Burning and Weight Loss Potential”. It was specifically created to help busy women LIKE YOU (students, business women, mothers and even fellow female fitness experts) to achieve that worshipped super healthy physique leading them to jaw dropping, magazine cover worthy results in the least amount of time, money and energy spent.
Crack The Code™ is a scientifically proven fat burning and muscle toning program which is endorsed by elite trainers and top female fitness magazines. It has been used by hundreds of women of all ages to lose weight and gain lean muscle tone! Most importantly it does not rely on hours of training; you DON’T have to live in the gym and work out 3 hours a day! More Info Here!
Nitrix is the most popular NO Nitric Oxide product! People are reporting greater muscle pumps in and out of the gym, and they are finally growing some serious muscle! This is the hottest new product right now.
Aerobic Exercise which helps condition the cardiovascular system, improving efficiency of the heart, blood vessels and lungs.
Dr. Tom Bartsokas, MD, a sports medicine specialist, has worked with the US Olympic Committee and frequently treats athletes for sports-related injuries. A runner himself, Dr. Bartsokas understands the urge to feel the wind on your face with a good run, but he cautions new mothers to wait until their bodies have completely healed from childbirth, which means about six weeks for a vaginal delivery and eight weeks for a C-section.
Crack The Code
