Life After Pregnancy: Losing those Last Lbs.

So, the baby is here. Hallelujah!

My little guy at 6 months.
Yum.

After spending a very long 10 months pregnant (40 weeks = 10 months, people. Who ever did the math and came up with 9 months?!?), your baby is nursing and and the homemade meals from friends and neighbors have ceased (I’m sooo sorry. I hate it when they expect us to do it all).

In the midst of the late night feedings, scrambling to sneak a nap in or two, and caring for the other rascals in your clan -- you may have glanced in your closet and saw a few dust balls gathering on your “goal jeans”.

You know what I’m talking about, right? The jeans, dress, or catsuit, whatever -- is patiently waiting for you to be able to slide comfortably into them and announce:

 “Momma’s back!”

With the holidays around the corner, you may have thought once or twice about going hard core, shedding that last 10 or 25 lbs. so you can be red carpet ready to see family and friends.

Do I have any tips?

Any secrets to getting off those last pounds?

Of course!

My biggest piece of advice for mothers who are nursing is only this:

HAVE PATIENCE.

I know, I know that sentence just went in one ear and out the other. You want to know how many calories to eat, how many crunches to do, how often to lift weights, right?

You may have some serious fitness goals, but also keep track of the #1 MAIN GOAL right now:  

Feeding your baby.

Your body is finally able to do the things it used to before you decided to house a fetus in it. However, give yourself some time to nurture this baby without stressing too much about those last 5 or 25 lbs.  Eat well and eat enough to fuel your body for your workouts and to feed the babe. By doing this, you may not get into your Jordache’s in time for the holidays bashes, but more importantly you will have a very healthy baby. And, a very big perk for you is you are setting yourself up for success after the nursing days are over (which is always a joyous and sad day all rolled into one for me).

We all respond a bit differently when nursing our babies. You could be like my older sister who literally disappears into thin air -- poof! -- when she nurses. Or you could be like me. I can  honestly report I never "got my body back" until after the baby broke up with me (which for me was around 10 months).  I would slowly drop weight with eating well and steady exercise, but always hang on to about 10 lbs. no matter what.

When the nursing was over, I was able to get down and dirty.  I finally was able to say adios to those last stubborn pounds.

So, focus on health, not hard core weight loss.

Enjoy this time with you, your baby, and a few lovely doses of oxytocin while you can.

Related Posts:

Nursing and Calories -- If you really must know.

Pregnancy and Calories

Pregnancy:  How Hard to Workout?

Pregnancy and Cardio

Pregnancy and Weight Lifting

BTW -- Since this post is geared toward moms, I thought I'd pass on this great deal for online photobooks.  I found a site offering online photobooks for only $10.00 + shipping until the end of October.  Wowsers!  Check it out here.

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Trainer Momma Video: Pregnancy and Abs

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Fit Momma Question: Nursing and Calories

Fit Momma Kendra sent in this good one:

I was wondering if you have any info/advice about breastfeeding and losing weight. I, as well as a friend of mine, when trying to lose at times have lower milk production. Any advice for still losing and still producing enough?

After the babe has made their debut, the LEAST amount of calories a nursing mom should intake is 1500-1800 per day (and that is pretty darn low). Any below that an you'll start losing your milk.

It isn't recommended to start restricting calories until after your baby is 2 months old. By that time, your milk supply should be up and running.

Nursing burns between 200-500 calories a day (500 at first, then 200 as they get older). Just think, if you ate the amount of calories you need to maintain your weight and just nursed -- YOU'D STILL LOSE WEIGHT. I swear it is God's gift to mothers for sweating through 10 months of pregnancy.

All these facts and figures aside, I will tell you my personal experience:

After I gave birth, I had those 70 lbs to lose. At first a lot of weight dropped off those first 4 weeks. I can just nurse and moderately exercise and about 35 lbs comes off. But, alas, those last 35 I have to get down and dirty with.

My body likes to hang onto the last 10 lbs while I'm nursing. Once I stop nursing around 1 year, that last 10 lbs just gloriously falls off.

I have known MANY nursing mothers who exercise extensively and nurse for a very long time (over a year). I would definitely recommend not losing over 1 lb per week while nursing, just to be sure your calories are up there. And I would strongly advise against any fad diet, liquid diet, HCG diet, weight loss medications while nursing (and when you're not nursing either for that matter!). If you are needing to reduce calories, do so gradually, just so your body knows what is going on.

Nursing is a gift. A gift to bond with that baby. It is cheap. It is convenient. And a mother's secret weapon to weight loss. Use it while you have it! :)

Fit Momma Question: Pregnancy and Calories

Fit Momma Robin emailed me this question. She's not the only one who is asking this:

Being pregnant, is it reasonable to want to "lose weight" now? If so, what is a safe calorie level to shoot for during these last few weeks of pregnancy?

Awesome question! I've had several moms email me recently about this. What was in the water a few months ago? Everyone I know is pregnant! Yippee!

While pregnant, it is not a good idea to shoot for losing weight. I wouldn't be counting calories at this point, but IF you did the range is wide the range is wide -- around 1900-2500 calories a day.

BUT, it is never a bad time to try, TRY! to make better food choices. Nothing new here:

tons of veggies
fruits
whole grains
lean protein
lots of water
cut out (cut back on) refined sugars, refined flours, and entire bags of Hershey's Chocolate Kisses (yes, I did down an entire bag with Baby #2)

Check out this site: Momma's Health

Thanks for the email and questions... Bring 'em on!

Fit Momma Question: Separated Ab Muscles

Perhaps this post applies to you, perhaps it doesn't. I decided to post it since I've received several emails about it as of late. This is regarding a condition called diastiasis recti -- basically the separation of the stomach muscles typically due to pregnancy.

From Personal Training pics

Here's the question:

I have quite a "gulf" in between my muscles--about 1-2 finger breadths wide over the umbilicus--where my rectus abdominis separated. Here I am, 15 months post-partum and I still have very little core strength.

So, I was wondering how *you* go about training someone with the same problem. I've heard the ab work like crunches and even pilates can make it worse. Because of that information, I've been afraid to do any typical ab exercises because I don't want to make anything worse! Do you have any suggestions for a mama who needs so help knitting those muscles back together?

A good friend of mine, J, had triplets and had a pretty severe case of the rectus abdominis separating. Her husband is a surgeon as well, so they did a lot of research before jumping into this surgery. I will just cut and paste her email to me. She just went through the surgery about a year ago and she's pretty candid about it:

TM: Is it true that any ab work will make this situation worse? Make the abs separate even more? It seems to be this way as I research this.

J: From what I understand, any ab work makes it worse. I know I had that problem until my husband researched it and I stopped. A friend of mine had the same problem and crunches made her situation SOOO much worse!

TM: What kind of exercise could you do pre-surgery? What would recommend to her?

J: I could do all kinds of cardio stuff, small weights, leg work, etc. Mine was pretty severe so that I was having back problems with the muscles in my back because of the separation in the front, so I had to be careful with that. Also, it was very difficult for me to even DO hard core ab work because my muscles were not functioning normally.

TM: How was the surgery? Would you recommend it?

J: The surgery was awful and I won't lie about that. I think you have to have a pretty severe problem or be a body image perfectionist to make it worth it. I am happy now, but still have a lot of numbness in my ab region that I will probably always have.

TM: How is your ab/core strength now?

J: I am still cautious about how I work out in that area, but I am getting braver as time goes on. It is definitely better, but the recovery was very painful and I had to wait until my 6 month check up before my Dr. approved any ab work. And, honestly, I didn't even want to attempt it for a long while! :) Now it is better and in the future it will be even better.

TM: Can a mom have the surgery and then get pregnant again? What are the chances they will separate again?

J: Again, this may just be my situation, but the Dr. told me to be done having kids when I got this done. I think you CAN get pregnant afterwards, but if you do it too soon, it is not a good situation because your skin obviously needs to stretch for pregnancy and it has just been really really stretched to capacity by the procedure. Also, I was told that you can only have this surgery done ONCE, so if you do it and then get pregnant and have the same separation problem, you are out of luck. I think it may be because of the scar tissue and circulation issues, among other things. I know I had some healing problems where I had circulation issues with my C-section scar and the new scar...

So, to sum up, I would only recommend the surgery to women who have a severe problem, who don't intend to have more kids, who are capable being "down" for a few weeks (i.e. have help and/or can take off work), can afford it (insurance usually doesn't cover any of it--even if you have had multiple births and are having physical problems due to it), who have support from a significant other, and who don't expect miracles!! :) I know that doesn't very positive. Again, I am glad NOW that I had it done, but it was a lot more than I bargained for. And again, mine was severe due to the triplet pregnancy, so someone else may have an easier experience, but I don't know... And, my stomach is not perfect. The scar is huge and I have the numbness and still some skin that isn't perfectly taut. And, that is considered a good result from a very good surgeon!

Exercise is not off limits for those of you dealing with this at all. It just needs to be appropriately modified. Do your cardio, your weight lifting -- but steer clear of any direct ab work. When you are lifting, I would always make sure to support your back (sit down on a bench with back support if possible) while doing upper body exercises, since typically the core is engaged in stabilizing your body when you do that. You will have to protect that back, since your abs won't be able to protect it for you.

There are some websites out there claiming to be able to "reattach" the ab muscles. I believe this is physically impossible, but what they mean is work your transverse abs --your core -- to strengthen that girdle area. Before doing this, I strongly advise you to get your doctor's opinion about this. I would hate for you to be doing more damage (see this link).

I really don't post this to cause you to be paranoid, just educated. It is what it is. It does happen to about 1/3 of all pregnant women out there to some degree, so we might as well get a game plan, right?

If you'd like to know if you have diastiasis recti, here is a link with some techniques to use to determine that.

Any thoughts, Fit Mommas? Your experiences here are worth more than my research...

Pregnant Fit Momma Part 4: Weight Lifting

I have given birth to three fantastic/crazy children. With all three children I have lifted weights all the way up until the day I delivered them. Lifting weights is perfectly fine, even recommended, while pregnant. In fact, lifting weights and regular exercise while pregnant can help keep your body strong and avoid some of the inevitable aches and pains that accompany pregnancy.

Some benefits:

1. Speedier recovery after delivery.
2. Increased sense of well being and self esteem during and after pregnancy.
3. Less leg cramps.
4. Larger placenta which in turn provides an increased nutrient base for the baby.
5. Decrease the risk of excessive weight gain caused by an increase of fat storage.
6. Stronger lower back which in turn reduces the risk of lower back pains.
7. Boost in energy levels.
8. Decrease the likelihood of varicose veins.
9. Reduced chances of having a Caesarean birth.
10. Higher chances of achieving labor either a few days earlier or on time.
11. Exercise helps prepare the body for the stresses imposed by labor and delivery.

Source: bodybuilding.about.com

For the past 11 years I have been in the weight room religiously. It is my home away from home, a peaceful sanctuary of sorts for this stressed out mom. However, I must say that when I am preggo and lifting weights, suddenly I become invisible. This odd phenomenon has always baffled me. Nobody will talk to me or make eye contact with me. I now understand why:

THEY THINK I AM GOING TO POP.

I’m serious. People (especially of the older generation and of the male gender) are absolutely terrified by a pregnant lady lifting weights. When I would grab some 15 lbs. to do a bicep curl, I literally would see men slowly back away and bring their hands up to shield their faces.

Here she goes…
She’s gonna blow...
Run for cover!

I thought nobody even noticed me, but I realize now everyone was ultra aware of me and my huge belly – but out of sheer terror just avoided any interaction with me.

My advice is don’t take it personally, just graciously do your thing. They’ll come around after the body is born, it happens every time.

From Personal Training pics

Some Trainer Momma tips about lifting while pregnant:

Take It Down a Notch

Yes, you will have to tone it down, girl. You know your body and I’m convinced will naturally adjust as you progress through your pregnancy. At first, I tried to keep up with my normal routine and that was possible to some extent during the first trimester. After a while, however, the weights I lifted start becoming lighter, and I took a little longer in between sets in order to get the heart rate down.

Were you doing some seriously high step ups? Take the step down a level. Were you the push up queen? Then take it to your knees, the wall, or just do bench presses instead. Were you squatting some serious weight? Use the leg press machine or use dumbbells in each hand instead while squatting.

I also recommend sitting a little more often than you used to while lifting. If you used to stand while doing bicep curls, for instance, take a seat and do them.

Simply put, just don’t lift as heavy as you once did and don’t go crazy. Think nice, easy, SAFE weight lifting. I know, it is a difficult mental adjustment, but save the wild woman for post baby.

Balance

Be aware that the weight primarily is now in the front, your balance has now shifted. Plus, by putting on 25 -40 (or 70 like moi!) that throws you off as well. I think we’ve all add the humiliating experience of the falling when preggo . It is like a bad movie in slow motion.

True Story:

I’m walking at the park with two kids, a dog, sand toys, three lunch boxes in tow – and seven months pregnant. Right when I am in front of the other moms, my foot slides on some sand, then TIMBER! All the lunch boxes go flying along with the shovels and buckets, I smash my two year old on the way down, and the dog is running wild licking the other children. I stand up with blood dripping down one knee, rocks implanted in the palms of my hands, hair in front of my face. I gather all my junk, then with the tiny amount of pride I have left, sit down on a bench next to all the stunned mothers.


Yes, your balance is off. Beware!

Joints

There are some hormones that are released while you are pregnant that relax your joints. Be aware to avoid high impact, big jumping moves, or really heavy weights. Some of us become as flexible as a Cirque du Soliel performer – it’s pretty cool! Just know that because of this, it can put you at a higher risk of injury, so easy does it!

Stop

Again, be in tune with your body. If something does not feel “right” or just plain hurts – STOP! I remember doing assisted pull ups during pregnancy #2, and there was an odd pull on my abs that I could tell was just not right. So, I shelved the pull ups for the next 6 months and pulled them back out after the pregnancy.

Also, it is recommend to avoid laying for long periods of time on your back -- especially during the third trimester. The weight of the baby can slow your blood circulation.

Be smart, BUT KEEP LIFTING!

Pregnant Fit Momma Part 3: How hard?

First thing's first:
ONLY TWO MORE DAYS!
Click here
for the dealio on
first-ever-in-the-history-of-this-blog
GIVEAWAY!

And, let's get down to business:

You know working out during pregnancy is muy importante, but how hard should you push it? Like you are Lance Armstrong in the last leg of the Tour de France or like the little grandma at the grocery store putting along electric shopping cart (one of my secret dreams)?

There are many schools of thought on this, some research is more recent than others. It used to be that the doctor would throw out the oh-so-dangerous threshold of 140 beats per minute as the “do not pass or else zone”. Well, our mothers were barely unloading the dishwasher, their heart rate would reach 140, and they believed they had to lie on the couch for the rest of the day. Today, it is recommended by the American Congress of OBs and GYNS (ACOG) to use perceived exertion as a guide and stay in the mild to moderate zone (click here for the Trainer Momma Rate of Perceived Exertion chart).

You will find that as a pregnant woman your heart rate will race fairly quickly – much more so than in your pre-preggo state. That is fine -- just take the time to get it down again. Use the tried and true rule:

Be able to hold a conversation while you are exercising.

If you can’t discuss your last doctor’s appointment or talk about the woes of buying maternity clothes, then bring it down a notch. I remember being pregnant and trying to run stairs. Holy cow, just a few weeks prior I was flying up and down those puppies like Super Mom with a cape strapped on my back and firm determination in my eye. With the new pregnancy, I could barely make it a few laps without my hands on my knees and sucking air.

From Personal Training pics

Listen to your body. I think women become very good at this due to all the changes our bodies are constantly experiencing from a young age. Tune in, listen to the signals, and tone it down if necessary. Go slower when you are fatigued and do not exercise to exhaustion.

Yes, interval training is still very appropriate while pregnant, however the intervals need to be brought down a notch. You will naturally do this, especially as you progress through the ten months of being an oven.

Of course, there are always the caveats according to ACOG and according to just plain being a smart, logical person. Stop exercising and call your doctor if you get any of these symptoms:

• Excessive muscle soreness or pain
• Pain
• Problems breathing
• Feeling very tired for the whole workout
• Nausea
• Vomiting
• Faintness
• Dizziness
• Irregular heartbeat

In addition women with certain other medical or obstetric conditions, including chronic hypertension or active thyroid, cardiac, vascular or pulmonary disease, should be evaluated carefully in order to determine whether an exercise program is appropriate.

Adapted from Pregnancy Today.

See more Trainer Momma Pregnancy posts here and here.

And I'm off to get the crock pot up and running for dinner tonight. Have a great day with your families!

Pregnant Fit Momma Part 2: Cardio

You feel terrible. You are tired. Scratch that. You are exhausted. You are puking. You are nauseous.

You are pregnant.

Great excuse to hang up the tennis shoes, right? WRONG. This is exactly when you need to keep on moving.

From Personal Training pics

The American Congress of Obstetricians and Gynecologists recommend some type of cardiovascular exercise for at least 30 minutes 5-6 times a week. Hhhmmm... Sounds suspiciously familiar. Oh wait, that's what we're supposed to be doing when we're not pregnant! So, basically just keep it up!

Benefits of exercising while pregnant:

-better sleep (I'll take it!)

-improves muscle strength and endurance (holy cow, you are going to need this!)
-reduces swelling (OK, towards the end you still may be sporting "kankles" -- those are ankles that are as big as you knees :0)
-keeps that heart healthy to be able to handle the demands of pregnancy
-increases energy
-improves your mood
-can help prevent gestational diabetes
-can help reduce those killer lower backaches

The typical advice for exercising while pregnant is to basically continue what you had done prior to the pregnancy. Yes, that means if you were a serious runner, it is safe to continue running. Of course, be smart, ladies. I am not a huge runner, but decided to do some sprints at the track with the Doc while 5 months preggo and pulled every ligament "down there" from north to south. I swear I could barely walk for a month. Use your brain (unlike competitive ole' me) and don't be crazy. Save that for later.

If you haven't exercised before, are now pregnant, and are wondering if you can join the healthy momma's club, the answer is OF COURSE! Just start slow. Walking is always the first place to start. Go for a 10 minute walk for a few days in a row, then up it to 15. You'll build your time up to 30 minutes in no time at all! Doesn't it feel fantastico?

A few of you have asked about spin classes while pregnant. You just have to make the proper adjustments to your bike so you are more upright to leave room for your growing belly.
I spun with Baby #2 until I was 8 months along. At that point, I had to run to the bathroom literally every 10 minutes, so I decided to change. I switched to the recumbent bike which took a lot of that pressure off of my bladder.

I must give a plug for swimming while pregnant. For some of us, it is humiliating to put on the tent that is supposed to pass as a swim suit and get in the pool. However, once you are there, it is pure bliss. Goodbye gravity and hello buoyancy! HALLELUJAH! It is the one place on this earth where you can feel somewhat like your old self again. Toward the end of the pregnancy, walking and jogging laps in the pool is liberating. You are running! Forget that you are moving at a snail's pace, just enjoy the gentle movement.

Some smart cardio ideas for Pregnant Fit Mommas:

walking
recumbent bike
elliptical trainer
stair master
swimming
hiking
low impact aerobics

Of course, like any responsible fitness professional, I'm going to tell you to run any new or existing exercise regimens you are doing by your doctor. Just let her/him know that you are one Fit Momma. They'll get it.

Fitness and Pregnancy: Part 1

I AM NOT PREGNANT. THIS POST IS NOT AN ANNOUNCEMENT IN ANY WAY, SHAPE, OR FORM.

However, it must be in the water, ladies... I have received three emails just this week from some Fit Mommas and they are PREGNANT! YAHOO! They each are wanting some fitness advice for the 40 weeks. Before we jump into this, I must give a very candid confession:

I celebrate motherhood and families. Nothing is more amazing than a woman being able to create another human being. I see beauty when I am around someone who is expecting. I admire mothers like my older sister, Carley. She marvels at each new development and embraces the the transformation of her body.

I am not like Carley. I am nauseous for 25+ weeks. I complain to anyone who will listen. My booty immediately balloons out in a cartoon-like fashion and looks as though it is the body part carrying the child. My chest explodes and reminds me of my double bra wearing college days (all the while the Doc is doing a happy dance as he sees me busting out of bra after bra). My already bad skin gets even worse! It is not pretty. I kick and scream the whole 10 months (HELLO! 40 weeks is 10 freakin' months, not 9! Who did that math?).

When it comes to this blog and fitness, I practice what I preach. However, when it comes to pregnancy, I have been horrible. I have CRASHED AND BURNED big time three times running...

First pregnancy: +45 lbs
Second pregnancy: +55 lbs
Third pregnancy: +70 lbs!

From Collages

,

I have done many things right during my three pregnancies. For crying out loud, I have three gorgeous blondes to prove it! However, I have done many things wrong as well (particularly in the nutrition department). In all seriousness, I also realize that I have some genuine body image issues that crop up during my pregnancies that are a direct result of my overweight days.

All that aside, I hope that my mistakes and my successes can help and definitely not hurt any of you Fit Mommas out there. It IS possible for the pregnant and fitness worlds to coexist. So, let's go there as we embark on a series of Pregnancy Posts...

Varicose veins and all.

Fit & Pregnant Posts

Congrats, you are pregnant!  It's the perfect time to take care of yourself:

Ab Workout

Cardio

Fitness and Pregnancy

How Hard?

Separated Ab Muscles

Weight Lifting

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