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Getting to the gym isn't always possible and so a little resourcefulness can go a long way...
The ‘Yummy Mummy’ program is based upon enjoying the bonding time with your little ones while achieving your fitness goals. Here’s what the program consists of including a 25-minute park workout that allows you to train and bond with your child!
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.
Mommy & Me Workout!
Here are some basic guidelines, including a sample workout, to help you spend this quality time with your children and reach your weight loss goals.
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.
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.
Click Image To Enlarge. Author, Jennifer Nicole Lee.
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.
Stretching Guides:
Search for stretches and learn the correct form with picture and video guides! Get the best results possible and stay safe while stretching.
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.
You should avoid all jumping, bouncing, and jarring movements until the pelvic area is completely healed. To avoid infections, do not swim or do aqua aerobics before your episiotomy is healed.
It is very important that you consult with your doctor before you start any exercise program. Generally most women can begin an exercise program within six weeks of giving birth but you may need more time than you think to heal from the strain, especially if you have had a caesarean birth.
Post Pregnancy Weight Loss.
My question here is are there any other women out there who thought was it easy to lose the weight after the first pregnancy, but not the subsequent ones?
Do not start exercising until you are confident that you will be able to maintain a regular routine. It's always important to continue doing it regularly rather than starting early.
Once you are ready, you can do all of the mentioned exercises. This will help you take off weight and regain muscle tone.
You should never exercise at an intensity that raises your heart rate beyond sixty to eighty percent of it's maximum rate.
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Knowing your heart rate is important because if you are working out too hard, your activity can become counter productive and strain muscles. To achieve an effective workout, no matter what the aerobic activity, you must maintain your heart rate at a proper level for a minimum of 20 minutes. [ Click here to learn more. ]
Try to find a gym or a fitness facility that is child-friendly. Many facilities offer child care and some allow you to bring your stroller while you exercise.
Don't immediately begin dieting. For the first three to four months concentrate on healthy eating, and develop your own exercise plan.
Remember to eat regular healthy meals; your body needs to be well nourished to produce milk as well as to give you energy to exercise.
Don't set unrealistic goals and put extra pressure on yourself. You should allow yourself between six to 12 months to get back to shape. Develop a good and a consistent exercise and diet program for yourself.
Do not aim for fast weight loss. Expect to lose no more than one pound per week, and continue to focus on eating nutritious foods.
Click To Enlarge. Focus On Eating Nutrition Foods.
I coach many women from around the world from my www.clubjnl.com program, and the first thing asked of me from new moms is how soon I can start dieting and exercising. I urge them to take it slow, give themselves the gift of time, and to start off gentle! It took you almost a year to give birth, so your weight loss won't happen overnight, but it will happen if you stay focused and persistent!
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.
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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.
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 need for speed.
Bodybuilding.com: Cardio Super Feature.
Here you will have easy access to the best cardio methods for fat loss, general health, endurance and how to make this seemingly boring activity fun and exciting!
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.
Click Image To Enlarge. An Early Return To The Road Isn't The Healthiest Decision.
"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.
Top 3 Running Mistakes!
Assuming you are following smart training protocols then you should be able to find a good middle ground for weight training and running.
Brown-Boulet remembers, "Toward the end of my pregnancy, I was only running about three miles, but I would have to stop occasionally. Then after having Gabrielle, I felt so good from losing 25 pounds of baby and water weight! I felt so light, like I was flying on air."
Having A Fitness Friend
You may already have moms who share similar challenges and hopes. That could be a good place to start. However, if your relationship is already well established and isn't one where you'd feel comfortable "going deeper" in your conversations or committing to a partnership in your goals, your weight-loss buddy could also be someone you don't (yet) know so well.
If you belong to a gym, look for like-minded women in a class. You might even ask the instructor if he or she knows of others who would like to work on weight loss with a partner, and the instructor could connect you. The beauty of a gym-based buddy is that you know she is geographically close to you, has already taken some of the same steps you have (joined a gym), and you'd have a built-in meeting place.
No gym? A mothers' group; church, mosque, or synagogue; public library or town pool; adult education center; or online support group, such as my Kids blog at www.jennifernicolelee.com I invite all moms to come vent, share and connect!
Personal Trainers
Personal trainers no longer are just for the elite athletes, Hollywood stars and wealthy individuals. Online personal training allows Moms of all incomes and budget levels to enjoy the benefits of custom designed workout plans and accountability and support from your own personal trainer. After all being a mom is the most important job anyone can have. So, it is important that you have the energy, stamina and self-image that provides your family with a positive influence.
RELATED POLL
Do You Use A Personal Trainer?
Trainers and Coachers for hire provide personal training programs designed especially for the unique lives that Moms lead. Lets get real, motherhood is a round-the-clock, high energy job that requires its own special training techniques! Moms, make sure the trainer you hire is dedicated to helping you:
Be as healthy as possible
Have the energy necessary to do your daily tasks
Get as fit as you can
Achieve the best body and self-image you can
Personal attention and support you need to stay motivated
A custom exercise program that fits into your schedule
The option of working out wherever and whenever you need to
A workout plan designed by a certified personal trainer and well known fitness expert
An affordable option that will work with any budget
JNL'S 25-Minute Park Workout For Moms
Its simple! Your kids play on the playground while mommy gets her workout in!
What could be better than an afternoon at the park with your little one? How about an afternoon at the park and a workout? That's right - a workout that you can do at the neighborhood playground while your child is at play right there beside you.
Let's face it. Getting to the gym isn't always possible and so a little resourcefulness can go a long way to keep your fitness habit alive. Busy moms know that with everything, you've got to fit it in when you can, and every little bit counts!
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Jennifer Nicole Lee On Oprah!
Jen appears on Oprah to talk about her transformation and working out with her kids.
Click The Play Button To Start The Video. Jennifer Nicole Lee On Oprah.
Also view her other videos: Jennifer On CBS & Inside Addition.
What's the best part of the 25-Minute Park Workout for Moms? There's no equipment to bring. Just print out the downloadable cheat sheet, stow it in the diaper bag or purse and you'll be ready anytime for a quick workout while the kids have their own fun at the park.
The Workout
This workout consists of the top seven exercises that you can do using standard playground equipment. Of course, every playground looks a little different, but you should be able to find something to fit the bill for each of the below exercises. All you have to do is follow along with the instructions and photos for a full-body workout. You'll be strengthening and toning each of the major muscle groups of your body.
Click Image To Enlarge. Author, Jennifer Nicole Lee.
The How-To
This workout is designed to be a circuit. You'll go through each of the seven exercises one by one, doing each exercise for approximately 30-60 seconds and then switching quickly to the next exercise. Beginners may want to stop there, with just one set. More experienced exercisers may want to go through the circuit a second or even a third time through, with all three sets taking approximately 20 minutes total.
You've been given the range of 30-60 seconds for each exercise as a guideline, but the name of the game is fatigue. It doesn't matter exactly how many repetitions you do as long as your muscles feel fatigued when you are done... like you can't do anymore! Just going through the motions for a few repetitions won't give you nearly the same benefits.
How many repetitions can you expect to complete in 30-60 seconds? A general range will be approximately 12-30 repetitions, depending on the exercise and on your own level of endurance.
If you are a beginner, you may need to stop after just 30 seconds, but as you get stronger, you'll likely be able to continue each exercise for a full 60 seconds! Do pace yourself, but once you're in the groove, go for it!
The First Step: Warm-Up
Before you dive right into the exercises, prepare your muscles for the work ahead by getting them warm. Take a brisk walk around the perimeter of the playground (or chase your little one a few times through the equipment) for about three to five minutes and you'll be ready!
1. Playground Pushups
Place your hands about shoulder-width apart on a playground platform that is about waist high. You'll keep your feet planted about four feet away from the platform and your elbows straight. Keep your body straight and slowly bend your elbows until your chest just about touches the platform, then push yourself back to your starting position.
Click To Enlarge. Playground Pushups.
Be sure to avoid arching your back or sagging through your midsection and for the most benefit, make a good effort to go through the full range of motion. (It's considered "cheating" to stop after only dropping half way down!)
The great thing about playground pushups is that you can make them harder or easier by varying the height of the surface you use for your hand placement. If you're a beginner, choose something fairly high, so that you are standing almost straight up for the starting position. For a real challenge, choose a low platform so that your body is much closer to horizontal, as with traditional pushups.
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Playground Pushups!
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[ Video Main Page ]
2. Monkey Bar Pullups
Hang from the low monkey bars with your legs outstretched in front of you and heels on the ground. Pull yourself up as high as you can and then lower back down to the starting position.
Click To Enlarge. Monkey Bar Pullups.
Your back will be a bit rounded in the starting position. As you pull yourself up, you'll notice that your back straightens considerably. Make an effort to consciously squeeze your shoulder blades together during the movement for maximum toning.
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Monkey Bar Pullups!
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[ Video Main Page ]
3. Park Bench Dips
Sit on a park bench and then lift your body weight up and out, palms on the edge of the bench and facing out and your elbows straight. Your knees will be bent and your feet flat on the ground.
Click To Enlarge. Park Bench Dips.
Bend your elbows and then straighten to dip down and up. Be sure not to rock back and forth away from and back to the bench. Instead, keep your back very close to the bench during the entire movement and limit the movement to up and down.
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Park Bench Dips!
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4. Park Bench Step Ups
Stand in front of a park bench and step up, up, down, down, making sure your heel isn't hanging off the edge of the step. Park benches are pretty high making this exercise quite a challenge, and one you'll want to perform fairly slowly to maintain good form. If you're a beginner, you can easily choose a lower step to use instead of the bench. Be sure to keep your back erect and get your entire foot planted on the bench with each step.
Click To Enlarge. Park Bench Step Ups.
You'll want to switch the starting leg at some point. Beginners can switch halfway through their 30-60 second time frame. More advanced exercisers will want to start a brand new 30-60 seconds for their second starting leg!
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Park Bench Step Ups!
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5. Slide Lunges
Stand in a lunge position with your back foot up on the bottom of the slide. Lower down, bending your front knee to about 90 degrees, being careful not to let your front knee to jut out beyond your toes. Push back up to your starting position, focusing most of your weight through your front heel (rather than your back foot).
Click To Enlarge. Slide Lunges.
Be sure to keep your body erect and to keep the movement going up and down rather than forward and back, which would place undue strain on the knee. After your first 30-60-second set, you'll need to switch legs and repeat on the other side.
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Slide Lunges!
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[ Video Main Page ]
6. V-Sit Ab Toner
Sit on the end of a park bench, facing sideways (so that the back of the bench won't be in your way). Place your hands on the bench on either side of you, and lean forward while drawing your knees in toward your chest. Next, lean back while extending your legs out in front of you.
Click To Enlarge. V-Sit Ab Toner.
Stay balanced on your rear end and repeat the movement back and forth as smoothly as possible, while holding in your abdominals as tightly as possible during the motion.
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V-Sit Ab Toner!
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7. Hanging Ab Toner
This one is tough! Hang from the high monkey bars. (Your feet should not be able to touch the ground.) Pull your knees up as high as you can and then lower them back to your starting position.
Click To Enlarge. Hanging Ab Toner.
Be sure to keep the movement slow and controlled and avoid using momentum (i.e. swinging your legs up there!). Beginners may want to work this one into the routine gradually!
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Hanging Ab Toner!
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I hope all of you have enjoyed my article on helping those out there who need it the most! MOMS! I am and always will be an advocate for promoting the wellness and health of moms. As my saying goes, "Happy mom equals happy kids, and a happy home!"
Simple Guidelines For The Mommy & Me Home Workout
Click Image To Enlarge.
