Body After Baby: Getting Back Into Shape

If you are thinking about exercising again, chances are you may be into a predictable pattern with your little one(s) by now (and hopefully getting some sleep finally). Now that you have that all figured out, where do you start when it come to getting back in shape?

1. Don't over do it. I'll admit it, after our oldest child was born, I thought I was going to walk into the gym and take off just like I did pre-pregnancy. WRONG! I got about a half mile into my run and was dying. I also pushed myself way too hard in the abdominal department (we all want to get rid of the belly pouch, right?) The next day, I was sore all over. It was hard for me to even get out of bed, how was I suppose to get my workout in for the day feeling like that? What I should have done was jogged for a few minutes at a time with rests in between for a total of 20-30 minutes until my legs and lungs were ready for more intensity. I should have also done a couple sets of abs and then quit for the day, knowing I could revisit them the next day. Since your core is the most important and most used part of the body, it is OK to work it out everyday. Thank goodness for Epsom salt, ibuprofen and ice!

2. Get into home workouts and DVDS! This was the BEST investment I ever made! Not only are you working with some of the best trainers in the fitness industry with expert advice, but you are working out from the comfort of your home. Nobody judging, no dress code, no commute, access to baby at all times. After moving to Japan I didn't have the child care option at a gym anymore. As a military wife, I do not always have the luxury of daddy being home to help watch the kids, either. Nap time and my at-home gym is the key to my success! I am currently following the PUMP workouts by Les Mills offered through Beach Body. I will be writing a more in depth review, so stay tuned to my blog! I love it.

3. Don't assume longer is better. HIIT (high intensity interval training)  or shorts bursts of intense exercise with short rest times and small breaks in between may actually get you fitter faster and back into the skinny jeans. One of my PUMP workouts using my weights, burns as many (if not more) calories than one of my 3 mile runs according to my heart rate monitor. This is always music to the ears of mommies who HATE running. There are plenty of ways to get it done, ladies!

4. MIX IT UP! Your body is never going to change if you do the same thing all the time. You need to increase your speed, change your workouts, train on an incline, learn how to isolate muscles. You always have to keep you muscles guessing and make sure you are moving ALL of them. If you are just starting out, try speed-walking with a friend one day and then using dumbbells or your baby to do lunges and squats at home the next day. Yep, I said baby! I loved strapping on my carrier and using my babies as extra weight on my walks and weight training days when I was getting back into it again. They loved it too :)

5. Don't get caught up in calories. A recent study showed that when women were told to eat back the calories they burned during a workout, they actually ended up helping themselves to double the calories they had worked so hard to scorch. Yes, breastfeeding women should eat back the calories. However, unless there is an underlying health condition present, don't worry about adding any back. Set a calorie goal for the day and try to stick to it. Don't worry about the addition and subtraction part. I always hated math!

6. Do circuit training and take classes. Something about being around other people just makes me push myself harder. Maybe it's because I don't want anyone to see how out of shape or uncordinated I really am, or maybe it's those huge mirrors on the wall. They have a way of highlighting every single part of my body that the pregnancy didn't agree with. Whatever it is, I am always pouring in sweat after a good session. If  it is possible for you to get to a gym, take advantage of it!!! Cranking out a hard Zumba session, a spin class or a circuit with little rest in between keeps your heart rate elevated and pumping hard for prime fat burning. This is also a good way to combine your cardio and strength training to save you time (which we all know is PRECIOUS as a mom).

7. Give yourself some credit. You took the biggest step of all, trying. Sometimes the hardest part about getting back into shape is just starting or actually going to the gym. Listen to your body and don't be too hard on yourself. If it is telling you to take a break, take one. If you need a rest day or a nap, take one. Eventually, this will all get easier, promise. The KEY is to just keep going. Stay 'Motivated Mama'!