Archives for posts with tag: mom and baby workout

I took to facebook and asked what my next blog post should be about because I was drawing a blank on what to write next. A mom in one of the facebook groups I belong to said that she would like to learn about finding ways to exercise with babies in tow. I think this is a fabulous topic. I recently posted about how to exercise on your own and how to progress from being sedentary post baby to actually following a workout routine.

Now the simple solution would be to go for a walk. It’s great when the weather wants to co-operate (still waiting for the spring weather to arrive) but what do you do if you’re stuck indoors? You can definitely take your walking routine to a mall and create a circuit for yourself. Go for a few laps on the upstairs level, take the elevator down and continue for a couple more laps on the downstairs level. Now that’s an easy way to get in your cardio but what about your muscle conditioning routine?

There are many ways to incorporate your kids into your conditioning routine based on their ages. Easiest would be when they’re sleeping however, our days are forever changing and if they don’t feel like going down for a nap or napping in short increments, then it could become a bit challenging. I’m going to show you different ways to interact and fit in a workout with your kids at every stage.

Infants

This is the easiest stage because most of the time they just lay there on their back. Plus they will love the one on one time with you. They’ll examine your face and will giggle so much when you keep getting closer and further away or will fall asleep when you start moving around…just beware of those sharp nails coming up in your face when they try to grab you. J

Place your baby down on the ground and hover over top of them to perform 20 push-ups (from your knees). Keep in the same position and hold a plank (hold for 30 seconds from your knees or toes). Remain in the same position again for all fours core control (table top position extending opposite arm and leg).

Next, stand up and hold your baby 1 of 3 ways depending on their head control and strength (or if they have just eaten….don’t want to have to stop your workout routine to clean up spit up).

1. Hold them upright in your arms close to your body.

2. Place them in a sling or carrier so you’re hands free

3. Hold them in your hands upright so you can move them up and down.

Perform a squat using 1 of the 3 options above. For #3 you would move the baby down to the ground (feet first) when you squat down and move the baby back up when you stand back up with your arms ending in line with your shoulders.

Perform a lunge with the same 3 options. Ensure your upper body remains straight and doesn’t fall forward when you perform the down phase of the lunge. In other words, don’t allow your chest to get close to your thigh.

Lay on your back and sit your baby on your tummy while supporting them with your thighs (bend your knees with feet on the ground). Hang onto their hands and perform a situp. If you feel that your neck starts to hurt find a focal point (such as your babes face) and ensure to keep breathing.

Toddlers/Kids

This may be a bit trickier since they are fully moving around at this time but there are still ways around this. If they are just over 1 years old they more than likely won’t understand you if you ask them to workout with you. For older toddlers/kids this is completely doable. If you’re able to bring them to the park there are tons of ways to get a workout in while interacting with your child. While they’re running around, pump out a few push-ups against some type of horizontal bar. You don’t have to be flat on the ground to complete a push-up. Incline push-ups may feel a bit easier but they are just as effective. Just add on a couple more reps than you normally would so you can feel some sort of resistance.

To get a great leg workout get into a lunge position while pushing your kids on a swing. With one foot in front of the other you’ll be able to get power to push the swing and fit in a lunge at the same time. Once you’ve built up a bit momentum for them on the swing, get into your lunge position and go down every time they get away from you.

Fun ways to get them to interact would to play some fun games. You can make up a story that you’re on a lake standing on a rock and you have to hop from one to the next so you don’t fall in. Work your way across the room and back again. If you have a couple of kids you can create a type of relay race where you participate with them. This could be done in the house or in your backyard.

When working out you always want to start with the larger muscles and work to the smaller muscles. This is why in the infant section I have it set up with abs last. You don’t want to tax the muscles that are used for supporting you in other exercises.

Another option to getting fit with your baby would be to find a local mom and baby fitness class and participate in that. Keep up to date with current events in your community.

Have a fit day!

Alexis Gradini Advanced Diploma FLMP, CSEP-CPT, CanFitPro-FIS, CPR, First-Aid
fizzique@bell.net
http://www.fizzique.ca
Twitter: @TrainFizzique
Facebook Page: Fizzique Personal Training

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Was it easy for you to go for a walk?  With our nicer weather just around the corner it will make it easier to get outside with your little one(s) and be active.  If you’ve started your walking routine then great!  If you haven’t yet, stick with my guidelines from the 1st blog post before starting the following routine.

Now that you’re familiar with walking, you can start implementing some muscle conditioning exercises.  If you’re thinking, I don’t have any equipment at home to do this, don’t fret.  The best weight you can use is your own.  I am a big believer in doing body weight exercises because after all, your muscles need to hold yourself up all day.  This is also something your kids can join in as well.  Body weight exercises are not harmful to growing kids…it’s weight lifting that isn’t good for them.  Everyone should be able to lift their own body weight; especially when we get older.  It’s a great tool kit to have for days when you don’t have any equipment around.  Here are a few simple exercises you can start right now.

Push-ups

I think I just heard a bunch of your groan right now but push-ups are one of the best exercises out there.  Not only are they meant to work your chest but they include every other muscle in your body; core, legs and arms all working synergistically to keep you stabilized.

Execution:

  • Start with your feet together and hands shoulder width apart (if going from your toes is too challenging, drop to your knees)
  • Ensure you’re body is completely straight from your toes/knees right to your head (you shouldn’t look like a table top and have your bum up)
  • Inhale as you lower and bring your chest towards the ground.  Make sure not to drop the head as this will cut off your air flow.  An easy tip to keep your head up is to look just ahead of you.  If you’re using a mat, look at the edge of the mat.
  • Exhale and extend back up at a steady pace.  You have now just complete 1 rep.

pushup

Squats

These are something you can do during commercial breaks.  Working your quadriceps, hamstrings and glutes, you are sure to feel this the next day when you try to walk up or down the stairs.

Execution:

  • Stand in front of a couch or chair with your feet hip width apart.
  • Inhale as you lower your bum towards the couch/chair, but don’t sit down.  Make sure to stick your bum back.  This will prevent the knees from going past your toes which can put extra strain on your knee joints.
  • Exhale and push yourself back up using only your legs.  Ensure that your knees remain in line with your hips and ankles.  You do not want the knees falling in towards each other as this will also put strain on the knee joints.
  • Tip: make sure you lower from your bum and not your chest.  You do not want your chest to fall towards your thighs.  Keep it upright.

squat

Plank

Similar to push-ups except you’re holding your entire body in a static position.  This exercise works your core, legs, back, chest and arms.

Execution:

  • Start with your feet hip width apart (up on your toes) and your elbows shoulder width apart (up on your forearms).
  • Keep your entire body straight with these cues:
    • Engage your quads by pulling them up towards your hips
    • Keep your hips in alignment with the rest of your body.  Don’t allow your hips to go up into a triangular shape
    • Keep your belly button pulled in towards your spine
    • Life your ribs so they aren’t hanging towards the ground
    • Keep up tall on your forearms so you aren’t slumping down into your shoulders
    • Keep your shoulders out of your ears.
    • Keep your head in alignment with the rest of your body.  Don’t let it hang low; keep your gaze just ahead of you to ensure your airway stays open.
    • Maintain your breathing throughout the entire exercise.  Try to hold this for 30 seconds and gradually increase the time the easier it becomes.

plank

All 4’s core control

Another core exercise but primarily for the lower back.  This exercise takes balance and core control.

Execution:

  • Start with your knees, hip width apart and directly under your hips and your hands shoulder width apart and directly under your shoulders so you look like a table top.
  • Before making any movements, turn your core muscles on by pulling the belly button in and stabilizing the ribs.
  • Exhale and extend the opposite arm and leg until they are straight out in front and behind you.  Do not lift them higher than parallel to the ground.
  • Hold for a couple of seconds to ensure you have balance.
  • Inhale and lower the limbs back down to rest under your hip and shoulder.
  • Repeat on the opposite side.

all 4's core control

Now that you have a basic workout, try rotating through these 2x per week.  Guaranteed to have more energy and become stronger.  Also, don’t leave your walking behind.  This is a great way to get out with other mom’s and chit chat on an adult level.  Plus, with the nicer weather coming (we’re finally out of all of that snow) there’s no excuse to stay indoors anymore.  The fresh air will not only clear your mind and make you feel refreshed for the rest of the day, but it will calm your baby and give them some nice scenery other than your 4 walls.

Have a fit day!

Alexis Gradini Advanced Diploma FLMP, CSEP-CPT, CanFitPro-FIS, CPR, First-Aid
fizzique@bell.net
http://www.fizzique.ca
Twitter: @TrainFizzique
Facebook Page: Fizzique Personal Training

It’s our first mission once we deliver to drop the baby weight, right? Not as easy as it sounds though. Your body took 9 months to grow so it’s going to take some time to get back to pre-baby stage. I know some of you are probably thinking, but my friend was able to fit into her skinny jeans 1 month after delivering. Hate these people right? Keep in mind that everybody started out at different sizes pre-baby and everyone’s bodies changed in different ways while pregnant. So it’s natural for some women to drop the weight quickly while for others it may take a bit longer.

So how do you start getting in shape anyways? First, you need to wait 6 weeks post-delivery. Only until you have had this checkup with your OB can you start working out (as long as they have given you the green light to do so). Second, start walking. If you try and exercise by doing something that’s unattainable, chances are you will not stick with it. For example, if you were not taking part in any type of exercise pre-baby, don’t jump into a high intensity bootcamp class as your first type of exercise post-baby. Just as it took time for your body to grow, the same applies for your exercise routine. Start slow by walking and build on each week. Try to increase the amount of time you’re walking for or the pace at which you walk. And set goals for yourself. Ex. Today I walked for 20 minutes, and by the end of next week I am going to increase my walking time to 25 minutes instead of, today I walked for 20 minutes and by next week I’m going to run 5K. Setting small attainable goals are more realistic. If your ultimate goal is to run a 5K then you need to build to get there. Marathon runners didn’t just decide one day that they were going to run 5K and just did it. They built up to it too and eventually worked their way up to running a full marathon.

Once you have started back with a routine and maintained it, you can then start thinking about joining some local fitness classes or the gym. Many community centres offer baby sitting on site so this may be an option for you. Another option is to enroll in a mom and baby fitness class. There are many types of these class formats being offered in every area. It is one of the fastest growing trends and acts as a social group for all mommies in your area. You’re doing something for you while getting baby out to interact and bond in a fun and healthy way. After all, if you introduce activities and sports to your children at a young age, chances are they will beat the obesity odds. Not only will this help them with time management and organizational skills, but it will make them think that exercising is second nature and not a chore. Also, if they see you partaking in a fitness routine or suggesting a family hike instead of playing board games indoors, you are acting as a role model for them and showing that you are not lazy which will be more impactful on them as they grow up. Starting or maintaining a healthy lifestyle will help enhance your outlook on life and how long you live. You only have 1 body so take extra good care of it.

Have a fit day!

Alexis Gradini Advanced Diploma FLMP, CSEP-CPT, CanFitPro-FIS, CPR, First-Aid
fizzique@bell.net
http://www.fizzique.ca
Twitter: @TrainFizzique
Facebook Page: Fizzique Personal Training

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