A mother is described in Webster’s Dictionary as a “woman in relation to a child or children.”

I have to say I was surprised by this definition because when I think of a mother, I immediately think of someone described as a caretaker – someone who is loving, passionate, and strong.

A mother is described in Webster’s Dictionary as a “woman in relation to a child or children.”

I have to say I was surprised by this definition because when I think of a mother, I immediately think of someone described as a caretaker – someone who is loving, passionate, and strong.

One of my biggest client bases and the majority of what makes up my group fitness class, Warrior Body, is mothers. Mothers of all ages – some who are new mothers, some who are empty nesters, and some who have children of all ages in between. I can confidently say that one of the strongest bonds amongst my class is made up of these strong women.

While being a mother by itself is a full-time job, it is easy to just say, “I don’t have time to work out because:”

• “I have to get my kids’ dinner.”
• “I have to take them to practice.”
• “I feel guilty leaving them.”

While I am not a mother, many would argue that I don’t have any business discussing this, I am the daughter of a wonderful mother who continually puts my brothers and myself first. That appears to be how it should be, right?

Yes, she could have made the decision on her own to create time for herself to come first, but many of the other mothers we were around – they too put their kids first which left little room for themselves to be healthy and active individuals. I am simply showing you what my Warrior Body philosophy has created for mothers throughout this incredible community.

Warrior Moms Create Magic

Heck, I have a cat and I feel bad enough leaving him throughout the day, so I can only imagine a mother leaving a child – however what magic has been created through at my gym is pretty amazing. Check this out…

One mom decides enough is enough – she is tired of feeling sick and tired and wants to make a change for herself – Boom, she joins our workouts. She loves it and now has a friend who is eager to set a good example for her daughter. She is skeptical of the program –

I mean have you ever thought of yourself as a badass keg carrying, tire flipping, can “push heavier than some of the guys” kind of girl? Well, her friend raves about it – so she decides to join – It is a ripple effect.

I want my group training sessions to be more than just a workout class, it is home to many strong individuals, and I highlight the moms in this article because I feel there is nothing like the strong bond between mothers. There is a special language they speak.

While helping others to live a healthy lifestyle through fitness and nutrition is what I have practiced in the last decade – in recent years I have started doing a lot of work on myself through self-discovery and exploration. Learning my purpose and finding clarity in myself, I believe that if we truly understand who we are, become confident in our skin, and find clearness we can move forward within ourselves to reach our healthiest selves.

When you surround yourself with strong individuals who you have a connection with, your strengths become amplified. I believe being a mother automatically helps some of these ladies feel a sense of belonging, but when you are surrounded by others who understand the importance of their own health it helps to create a positive shift in your own mind.

Hormones and Feeling Accepted

In my last article – I discussed the importance of strength training and nutrition for women – taking care of yourself in this way is important for many reasons, but for females, having a sense of belonging is incredibly important for our own health.

When we feel accepted it helps to set off our dopamine receptors in the left side of our brain which is our motivation hormone. When we are happy and excited – our serotonin levels (our happy hormones) raise which in return gives us a healthier body as well.

The Importance of Gut Health

I preach to my clients how our bodies, especially our guts, respond to what our brains are telling us. If we are continually thinking negative thoughts, effects like our food not digesting properly, our muscles feeling fatigued, or feeling constantly tired are what we will experience.

All of this is connected by surrounding ourselves with healthy and positive individuals and understanding that it is just as important for our health as exercise and eating healthy is.

I am motivated daily by the strength our women in the class have and seeing the special bond many of the moms have in class is amazing. I see having a warrior body mindset as not just about exercise, but about making strong connections and building special relationships with one another.

The post Mothers Supporting Mothers Builds a Positive Gym Experience appeared first on Breaking Muscle.

Bed rest during pregnancy might seem pretty straightforward, but it’s surprisingly controversial in the birth world. Approximately twenty percent of pregnant women are prescribed bed rest each year, but the research isn’t clear on its benefits.

A Controversial Prescription

I was surprised at the number of articles I read online that criticized the prescription for bed rest. Take this snippet from a study published in The Cochrane Library in 2015:

There is no evidence, either supporting or refuting the use of bed rest at home or in hospital, to prevent preterm birth. Although bed rest in hospital or at home is widely used as the first step of treatment, there is no evidence that this practice could be beneficial. Due to the potential adverse effects that bed rest could have on women and their families, and the increased costs for the healthcare system, clinicians should discuss the pros and cons of bed rest to prevent preterm birth.

Potential benefits and harms should be discussed with women facing an increased risk of preterm birth. Appropriate research is mandatory. Future trials should evaluate both the effectiveness of bed rest, and the effectiveness of the prescription of bed rest, to prevent preterm birth.

Or this one, from the Society of Maternal-Fetal Medicine, which details some of the effects extended bed rest has on pregnant women:

Lack of weightbearing activity results in loss of muscle mass, bone mass, plasma volume, and cardiovascular capacity. Pregnant women are known to be at increased risk of deep vein thrombosis and other thrombotic morbidities such as pulmonary embolism. The data demonstrate an increased risk of thromboembolic events in patients placed on activity restrictions.

I’m not sure where I stand on the issue of putting women on bed rest. I’ve seen restricted activity have great effects for some women, such as prevention of pre-term labor and complete resoultion of a severe case of first-trimester oligohydramnios (low amniotic fluid). So I definitely think it has benefit in some cases.

But regardless of whether bed rest is effective or not, could exercise make it more tolerable and reduce some of the negative side effects? So far the research seems to say yes.

What Research Says About Exercise

To clarify, exercise is going to look much different if you are on bed rest. You won’t be tracking PRs or measuring body composition. There won’t be as much exertion as we typically think of when we hear the word “exercise.”

What I mean by “exercise” is regular movement to help keep your joints mobile and your blood flowing. Exercising in this way will help you maintain some of your muscular strength, as well as prevent aches and pains that accompany immobility.

I’ve never been on bed rest myself, so I spoke with other women who have to hear about their experiences. Their stories were all different, but there was one common thread: none of their doctors recommended any kinds of exercises to do while on bed rest. So while bed rest may be a common prescription, it doesn’t seem many women are aware that physical activity can make it more bearable.

In a 2007 article in the New York Times, author Gretchen Reynolds interviewed several doctors who suggested light exercise may be beneficial for women on bed rest. The doctors gave the following recommendations:

Dr. Artal, along with Dr. Grobman and two other high-risk pregnancy specialists interviewed for this article, recommend that women on bed rest see a physical therapist and, if appropriate, begin a light exercise program. (They also should seek additional opinions as to whether they need to be on bed rest at all). Presently, few bedridden pregnant women get exercise consultations, Dr. Irion said.

Although I haven’t been on strict bed rest before, I did have four weeks of restricted activity after my second child was born. That’s not much compared to what many women experience during pregnancy, but it definitely made an impact, physically and psychologically. I remember feeling like it was going to take months to get back to the fitness level I had been at before, and this is one of the most common concerns I hear about from other active women who go on bed rest.

I spoke with Mamas on Bedrest founder Darline Turner to get her take on exercise for moms on bed rest. Not only has Darline worked with hundreds of moms on bed rest, but she’s also been there herself during her own pregnancies. Here’s what she had to say about how bed rest can affect active women:

Research shows that significant muscle mass and strength are lost in as little as sixty days and evidence of loss can be seen in as soon as two weeks! However, for more active mamas, there is good news. Once they are off bed rest, they will regain their fitness faster than more sedentary mamas.

Unfortunately there will be some loss of fitness and the degree of that loss depends on mama’s initial level of fitness (the more fit she was, the more slowly she’ll lose muscle tone and strength and stamina) and how long she is on bedrest (the longer she is on bedrest, the more her level of fitness will decrease).

Darline recommends the following exercise guidelines for women on bed rest:

I recommend mamas do a full body workout. That would include leg flexion and extensions, ab/adductions, and toes pointing and flexing. For arms, using a very low resistance band or towel, shoulder flexion/extension, upright rows and “squeeze out the towel” to stretch and strengthen the wrists. Finally, if they have some movement privileges, do cat/cow on the bed or simple back extensions when they get up to go to the bathroom. They can also stretch side to side while in bed.

For example, here’s a video from Darline with some stretches to do to relieve back pain, which she says is one of the most common complaints she hears from women on bed rest:

Just as with during pregnancy, women on bed rest should be aware of contraindicated exercises. These include the following:

• Any exercises that increase intra-abdominal pressure (crunches!)
• Any exercises which cause you to bear down as if you are straining to have a bowel movement
• Anything that causes discomfort
• Twisting movements

Other Considerations

Emotional and mental support are just as important as physical activity, as Darline noted:

Quite frankly, the emotional toll is by far the most difficult aspect of bedrest. What works for a mama will vary, but in my experience, getting support is the best thing. That is why I have the Facebook group for moms on bedrest. Mamas need to be able to vent, share, and hear from other mamas who are in the same boat they are.

Being on bed rest is one of the most stressful events that can happen to a woman and her family. There is concern for her health and wellbeing, concern for the health and wellbeing of the unborn baby, as well as concern for the family. Physically, emotionally, psychologically, financially – it’s really difficult. The sooner a woman can interact with and vent with other mamas going through the same thing, normalize her experience, and get practical advice, the better she does.

If you’ve been put on bed rest, try to find some support in your local community. Darline’s Facebook page, Mamas on Bedrest and Beyond, is a great resource. I also suggest seeking the help of your doctor or an experienced physical therapist to provide exercise recommendations.

Stay tuned for an eight-week series with daily movement sequences to keep your body strong and mobile while on bed rest!

More Like This:

• How to Survive Morning Sickness: 10 Tips for Active Moms
• 6 Exercises for Rebuilding Your Core After Pregnancy
• 12 Weeks of Workouts to Rebuild After Diastasis Recti
• New on Breaking Muscle Today

Photos courtesy of Shutterstock.

The post Exercise for Moms on Bed Rest: Is It Safe? appeared first on Breaking Muscle.

Regulating your menstrual cycle is the first step to regaining fertility and achieving pregnancy. I’ve designed the newest cycle of Mommy workouts to help you exercise with your cycle, not in spite of it.

Click Here to Get Started on the Fertility Cycle!

Regulating your menstrual cycle is the first step to regaining fertility and achieving pregnancy. I’ve designed the newest cycle of Mommy workouts to help you exercise with your cycle, not in spite of it.

What does that mean? It means observing your body and respecting its needs while also doing the things you love. You can have both.

Who Are the Workouts For?

These workouts are designed for women who are trying to improve their fertility and achieve pregnancy. They are also ideal for women who have irregular or absent cycles and are trying to adjust their workouts to help regulate their cycle.

The workouts are also intended for women who do intense exercise for five or more hours per week. If you’re working out that much, you’ve probably heard you need to cut back if you want to get pregnant, but timing is just as important as volume. This cycle will focus on doing the right kind of exercise at the right time to work with the hormonal changes that occur over the course of a cycle.

About the Workouts

Starting with the first day of menstruation, I will take you through a day-by-day approach to exercise, with a schedule provided for three entire 28-day cycles. The workouts you do on any given day are dictated by where you are in your cycle. They are divided into four general phases:

1. Follicular Phase, Stage One: This phase begins with the first day of your period and ends with the last day. At this time, hormones are at their lowest, and workout intensity is also low with a focus is on regular, low-impact activity.
2. Follicular Phase, Stage Two: At this point in your cycle, bleeding has stopped and estrogen is on the rise. Simply put, your body is getting ready to ovulate. Testosterone levels are also at a high during this phase. At this stage we will take advantage of increased energy levels and do longer and more intense bouts of exercise.
3. Ovulation Phase: We’ll keep the intensity higher during ovulation, but decrease the frequency so you can save some energy for the baby-making exercise.
4. Luteal Phase: During this stage, progesterone rises, then drops quickly. The length of this stage is crucial for achieving pregnancy, and luteal phase defects are common in female athletes. In stage four we’ll focus on moderate-intensity exercise and stress management.

The Fertility Cycle will run for 84 days, or three 28-day menstrual cycles. Each cycle will have a different focus.

• Phase One: The first cycle is a wind-down cycle, during which you will decrease the intensity of your workouts and get to know your body’s fertility signals.
• Phase Two: During the second cycle, the focus is strength training and regular movement.
• Phase Three: The third cycle incorporates shorter, more intense bouts of exercise, as well as yoga.

If you work out intensely for more than five hours a week, you might find it challenging at first to cut back on the time you spend in the gym, but doing so will help your body establish regularity. At the same time, there’s no reason to stop doing the activities you enjoy. To that end, the workouts include at least one sport or activity day per week, depending on where you are in your cycle, so you can continue the activities you enjoy while still optimizing fertility.

Considerations

Not all women have the same cycle length. If your periods are irregular, absent, or heavy you will need to modify these workouts. You can add in rest days, repeat sessions, or do your own workouts at appropriate intensity. I recommend keeping a log of other markers such as energy levels, sex drive, and vaginal discharge to help you track where you are in your cycle.

Please note that this workout program is not intended to be a cure for infertility. However, when combined with support from a medical professional, I am confident it will help you become familiar with your cycle and work with it so you can optimize your chances of conceiving and stay active at the same time.

I wish you the best in your journey to pregnancy.

Click Here to Get Started on the Fertility Cycle!

Photos courtesy of Shutterstock.

The post Optimize Your Fertility With the New Mommy Workouts appeared first on Breaking Muscle.

But despite my poolside manner, I wasn’t a confident person. Strangely enough, confidence didn’t come along until I got my first set of stretch marks.

My First Stretch Marks

I started noticing them when I was pregnant with my first child, almost seven years ago now. I was eight months along and my breasts were getting bigger. AA bra-size-me was thrilled at the size increase, until I noticed the red lines at the bottom of my breasts one day.

What was wrong with me? What were these things? They couldn’t be stretch marks, right? You can’t get those on your boobs, can you?

Yes, you can, said a quick Google search. Disappointed, I tried to forget about them and told myself at least they weren’t on my legs. Or, God forbid, my stomach.

But as the weeks flew by, my stomach grew. It exploded. By the time I reached 38 weeks, my stomach had stretched beyond its limits, and deep red marks clawed at my midsection and told me my body would never be the same.

My Body Was Different

After my daughter was born, I didn’t even consider the state of my body for several months. Between getting the hang of it all and sneaking in sleep whenever I could, I kind of gave myself a break for a while.

But when summer came around and I got out my old bikini, I realized my body was totally different now. My stomach was saggy and there were lines across my bellybutton that weren’t there before. My thighs had little stretch marks that I hadn’t even noticed. And if you looked closely enough (which, of course, I knew everyone would do), you could even see some marks on my backside, just beneath my bikini bottoms.

How did I get these things!? I used coconut oil. I gained a healthy amount of weight. I drank a ton of water. Where did they come from, and would they go away?

Where Do They Come From?

Pregnancy-related stretch marks are often thought to be caused by the skin stretching too much to accommodate pregnancy weight gain. According to a review in the Indian Journal of Dermatology, Venereology, and Leprology, they also result from changes in estrogen and relaxin levels, as well as increased stress on connective tissues.

The exact causes remain a bit mysterious, but one fact remains: a lot of people have stretch marks. I am always reminded of this when I work with postnatal clients and I test for diastasis recti. If the client is comfortable with it, I usually ask her to show me her stomach during the test so I can accurately assess for depth, width, and any protrusion in the abdominal area. During that test, there is often a disclaimer from the client – “It didn’t always look like this,” or something to that effect. I understand, but I also get the impression many women think they are the only people with stretch marks.

I always reassure them that they’re not and that I’ve seen them before, on myself and on others. Ninety percent of women who complete a pregnancy walk away with stretch marks. Ninety percent. And of course, pregnancy isn’t the only cause of stretch marks. Men can get them, too, as can women who haven’t had any children.

Will They Go Away?

That question is a hard one to answer. It’s also one of the most common worries I hear from moms, whether they have one child or ten. After having three children, most of my own stretch marks have faded, and many of them are no longer visible unless you look really closely. But I still have loose skin on my stomach around and above my bellybutton. And my bellybutton piercing isn’t very sexy now.

One thing is for certain – my stomach now is not the stomach I had when I was strutting the pool deck in my bikini. My body is not the same body I had before I had kids, period. There are some days when I lament that fact. Those are the days I can’t complete a workout that was easy for me before my last pregnancy. Or when I’m at the beach and see all the girls walking around in bikinis without a care in the world. There are days I wonder how I ever did that myself.

And then there are the days when I am happy my body will never be the same. The days I don’t really care how long it takes me to run a mile, because my kids are at home waiting for me and cheering me on. The days when, instead of trying to look like one of Charlie’s Angels, I just enjoy hanging out with my kids at the beach (that’s me above with my oldest daughter, during our first postpartum beach trip six years ago). The days I see clearly how becoming a mother has pushed me beyond my limits and helped me grow into a better version of myself.

My body will never be the same as it was before, but I am happier now in my skin than the teenager from ten years ago. Now I don’t want to be in shape because I have to prove anything to anyone, or more importantly, because I have to prove anything to myself. I want to be in shape so I can have the fullest life possible with my children and loved ones.

Motherhood has pushed me beyond my self-imposed limits, and I have the marks to show for it. I wouldn’t say I necessarily love them, but I am learning how to look at them without hating how I look in the mirror. I am learning to acknowledge them and see what they represent: a journey that has taken me out of my comfort zone and deeper into the adventure that is life.

Photos 1 and 2 courtesy of Shutterstock.

Photo 3 courtesy of Nicole Crawford.

The post The Reality of Stretch Marks: My Body Will Never Be the Same appeared first on Breaking Muscle.

One way to look after yourself while nursing is through frequent movement and exercise. Not only do studies indicate exercise is safe for your baby and does not restrict infant growth, as was previously hypothesized, but research also supports the many benefits of exercise for nursing mothers, including the following three:

Bone Health

It’s common knowledge that women are more prone to bone problems like osteoporosis than men. Many people are also aware that bone mass can decrease at a higher rate than usual while a woman is breastfeeding. However, rather than viewing the postpartum nursing period as a period of decline, studies suggest you can see it as an opportunity to literally reshape your bones. An article from the Baylor College of Medicine discussed the results of a fascinating study conducted by Judy M. Hopkinson in 2000:

…in addition to finding complete bone recovery by two years postpartum, Hopkinson also found that mothers who had breastfed for nine months or less had nearly three percent more bone than right after delivery. Mothers who breastfed longer, between 10 and 24 months, were also gaining more bone, but at a slower rate. Hopkinson believes that if the study had been longer, significant bone gains would have been found in this group as well.

So although bone loss does accelerate during lactation, in the long term it appears that women may have the opportunity to rebuild and create fresh bone. How do we encourage this process? You guessed it: strength training. In a 2009 study, breastfeeding women who lifted weights three days a week and did 45 minutes of weight-bearing aerobic exercise three days a week lost significantly less bone mass than women who did not.

Weight Mangagement

Contrary to popular belief, breastfeeding does not necessarily facilitate postpartum weight loss. In my own experience, I eat a ton when I’m nursing and don’t start to shed a significant amount of weight until my children start eating solids. This is because your body will naturally compensate for the increased calorie expenditure that occurs during lactation.

Likewise, exercise alone may not help shed baby weight. However, research does suggest that a solid combination of diet and exercise will make a pretty big difference when it comes to postpartum weight loss. In a study published by researchers at the Copenhagen Research Hospital, women who combined diet and exercise lost more weight than women who only exercised.

Mental Health

While some studies suggest breastfeeding decreases the risk of postpartum depression, other studies indicate mothers who experience problems while nursing might be at a higher risk. Although I have never experienced postpartum depression, I can say my most difficult time as a new mom, emotionally speaking, was during my own challenges while breastfeeding the first time. Even a short walk around the block made a huge difference in how I felt during those difficulties.

Lower intensity exercise aids the postpartum healing process, mentally and physically. In addition to more rigorous exercise, I highly recommend new mothers make it a priority to get in some lower-intensity exercise or movement at least three days a week, whether that means a restorative yoga class, long hike, or a leisurely swim. (If you’re experiencing difficulties with breastfeeding, add capital letters and exclamation points to that last sentence.)

Is It Safe?

Just like during pregnancy, some women may wonder if exercise is safe for baby and mom in the postpartum period. Fortunately, in the absence of any complications in mother or child, there seems to be no reason to forego exercise while nursing. In fact, a 1994 review found women who exercised for an average of 88 minutes per day experienced some remarkable benefits compared to their sedentary peers:

• They produced more milk.
• They had more energy.
• They had a higher aerobic capacity.
• They had a higher milk energy output.

The researchers also noted a lack of any hormone-related problems in the women who exercised, which is a common concern for women in the postpartum period.

Considerations

Much like exercising during pregnancy, working out while breastfeeding can be a new experience. Aside from a supportive sports bra and a handy stash of nursing pads for unexpected leaks, here are some considerations for nursing moms who want to stay active:

• Strenuous exercise might cause your baby to refuse the breast. While some studies have suggested babies refuse the breast due to lactic acid buildup, other research has shown this hypothesis to be questionable. I think babies just don’t like nursing when their mom is covered in sweat and her heart rate is faster than usual. If possible, jump in the shower to rinse off after your workout and get your heart rate lower.
• Make sure you increase your caloric intake if you exercise for more than an hour each day. Choose nutrient-dense foods high in vitamin D, calcium, and fatty acids to aid in bone health.
• Speaking of nutrients, don’t forget diet. Exercise alone isn’t a magic bullet, as demonstrated in the study cited above. Hydration factors in as well and may prevent you from eating more calories than necessary, so if weight loss is a control, pay attention to how much water you’re drinking during the day before you start to cut out foods.

It appears the old cliche is especially true for lactating women: “If Mama ain’t happy, ain’t nobody happy.” If exercise makes you happy, do it while you’re breastfeeding, because it will also make baby happy in the long run.

Did you breastfeed your baby, and if so, did exercise make a difference?

References

1. Lovelady CA, et al. “Effects of exercise training on loss of bone mineral density during lactation.” Medicine and Science in Sports and Exercise; October 2009.

2. UK Moller, et al. “Changes in bone mineral density and body composition during pregnancy and postpartum.” Osteoporosis International; April 2012.

3. J. Hopkinson, et al. “Lactation Delays Postpartum Bone Mineral Accretion and Temporarily Alters Its Regional Distribution in Women,” The Journal of Nutrition, 2000.

4. Amorim Adegboye AR and Linne YM; “Diet or Exercise, or both, for weight reduction in women after childbirth.” The Cochrane Library; 2013.

5. A. Sorvillo, et al. “The relationship of vitamin D status of breastfeeding women on changes in bone mineral density during the first year postpartum.” The FASEB Journal; 2013.

6. K. Dewey, et al. “Effects of dieting and physical activity on pregnancy and lactation.” American Journal of Clinical Nutrition; 1994.

Photos courtesy of Shutterstock.

The post 3 Reasons Exercise Is Good for Breastfeeding Women appeared first on Breaking Muscle.

Benefits of Working Out With Kids

Of course, there are a lot of ways to work out on your own when you have children. A lot of gyms have child care. You might be able to do an exchange with a friend once a week. But rather than always seeing your child as an obstacle to your own fitness, try to find a way to integrate him or her into your workouts when you can. This practice is beneficial for a few reasons:

1. You will have more time to work out. Instead of blacking out the time when the kids are around as “no workout time,” you can add that time to an already existing exercise regimen.
2. Exercise is good for your kids, too. Exercising with your child and throwing in a bit of play can help him or her develop motor skills from a young age.
3. It’s great for bonding. Playing and exercising with your kids can help instill a sense of comraderie and fun. This doesn’t just go for older children, either. You can learn a lot about a baby’s personality by crawling around on the ground for a while.

How Do I Start?

I recommend starting from the very beginning – during babyhood. A simple way to do this is by working out while wearing your baby. As I wrote in my interview with Katy Bowman, carrying your baby is a great way to develop strength for yourself and your little one. However, I’m also a big fan of babywearing, particularly for easing into your workouts after delivery. If you start while your baby is young, you will naturally progress in weight as your child grows. And it can also be a great solution for the baby who refuses to nap.

Here’s a great exercises for new moms to regain upper and lower body strength while also wearing their babies. You’ll notice I’m using a Moby wrap. I’ve tried a lot of other wraps and Moby will always be one of my favorites. Not only are the wraps affordable, but they also keep baby close and, with proper tying, offer excellent support. Avoid carriers that place excess load on the spine (yours and the baby’s), and always keep baby’s legs tucked into the wrap (not dangling) for optimal infant support.

The Babywearing Workout

3 -5 rounds, 1 minute rest between rounds

• Walking Lunges x 20
• Farmer’s Walk (with kettlebells or other weights) x 1 minute
• Bodyweight Squat x 15

• 30 sec. Hang – experiment with different types of grip for each round

• Cossack Squat x 1 minute
• Rear Foot Elevated Split Squat x 10 per side

• Monkey Bars (if you don’t have monkey bars, you can use a tree branch to do this, as demonstrated below and in this video) x 15 – 30 seconds

• Side Plank x 30 seconds per side

• Walking Split Squat on Beam x 1 minute

For an added challenge, use a log like the one above to add a bit of instability.

• Hold Deep Squat on Beam x 1 minute.

Exercise Form

Some of the videos I’ve seen of babywearing workouts make me cringe. Not only do you need to be sure your baby is safe while wearing him or her, but you also need to make sure you have excellent form while wearing your baby, particularly if you plan to wear him or her during a workout. Here I am with my eight-month-old son demonstrating a few Dos and Don’ts for the exercises listed above.

Lunges

Keep your ribs stacked over your pelvis, and take a big step forward or backward. In the first two photos, my lunge is far too shallow and my torso is not in proper alignment. The third photo shows correct form. Be careful not to let your baby’s weight carry your torso forward, as shown in the second photo.

30-Second Hang

Keep your lats and shoulders engaged. In the photo on the left, I am passively hanging without engaging my core and lats. In the photo on the right, everything is tight and activated. This is how you should be throughout the whole thirty seconds. If you can’t hang easily for at least thirty seconds without your baby, skip this exercise for now. If this is too easy for you, you can work on your your weighted pull ups!

Cossack Squats

In the first collage below, my squat is too shallow and there is excessive leaning in my torso. Just like with a lunge, make sure your torso remains upright throughout the movement. Take a wider stance if your knee starts to collapse as you can see in the first collage. The second collage demonstrates proper form.

Don’t Forget the Baby

Not only do you need to be sure your own form is correct, but you also need to ensure your baby is being worn properly. Here are a few tips for safe, pain-free baby wearing:

• Wear your baby high on your torso. Close enough to kiss is a good rule.
• Keep baby tight. If your baby falls out of the wrap when you lean forward, you need to tighten it up.
• Support baby’s head if necessary. If you have a newborn, use a wrap that allows you to support the head hands-free.
• Don’t allow baby’s feet to dangle. This offers more support for baby and also your own low back. Your baby might revolt at first, but once you get moving he or she will probably quiet down.
• Make sure baby’s face is always visible. Keep two fingers of space between baby’s chin and chest, particularly if they cannot yet lift their head.

Enjoy the workout, and let me know if you have any questions!

The post Exercising With Your Baby: The Babywearing Workout appeared first on Breaking Muscle.

The Farmaesthetics brand has put together the ultimate relaxation and pampering package for pregnant and new moms. I used the products in the New and Nursing Mothers set throughout the last portion of my pregnancy, during the postpartum period, and even while I was in labor and was impressed with all of them.

This package contains six products any mom would love. Here’s a bit about the items and my own experience with each of them:

Hand to Heel Softening Salve

I’m nursing my son and used this in the first week after delivery to relieve nipple soreness and dryness. If you’re not breastfeeding, there are other uses as well – in fact, this stuff has also worked wonders for my heels and dry skin on my elbows.

Nourishing Herbal Cream

I used this cream primarily on my belly and thighs during my pregnancy, as recommended by Farmaesthetics. I have to admit I’m skeptical of products that claim to prevent stretch marks. That being said, this was my third pregnancy and I was happy to see after my belly went back to normal that there’s not a stretch mark to be found!

Deep Lavender Rub

I’ve already reviewed this product and was glad to see it came in this set. Since I’ve delivered my son and entered into the postpartum period, I have a new appreciation for this product. As of writing this review, it has been nine days since I had a baby. Although I have regained my energy during the day, I tend to get achy in the evenings and this rub is the perfect relief for tired muscles.

Nourishing Lavender Milk

My skin got a little bit finicky at the end of my pregnancy, and this lightweight moisturizer was the perfect solution for dryness. It has a light aroma and is perfect for combination skin types.

Field Lavender Solar Salt Mineral Bath

As a doula I am always on the lookout for ways to ease pain and discomfort during labor, so I decided to give this item a trial run during my own labor. Although it only took me an hour to go from four centimeters to pushing out a baby, it took about two and a half days to get those first four centimeters, and during those long and tiring days I used this mineral bath to relax and manage my contractions. I highly recommend this product for women who want a natural means to manage labor pain, particularly during the early stages.

Lemon Balm Remedy Oil

Unfortunately I’m out of this now because I used it daily during the last part of my pregnancy. Lemon balm is known for its restorative qualities, and the sweet almond oil provides a perfect level of moisture for your skin.

All of the Farmaethetics products are free of preservatives and contain natural and organic ingredients. If you like to avoid skincare products that contain dozens of chemical names you can’t pronounce, you’ll be happy to find these products. There are no synthetic fragrances, paragons, dyes, or other fillers.

My only complaint is that the containers aren’t just a little bit bigger! Some of the products will only last for a few uses. Then again, this is a gift set and the sizes are just big enough to give you a nice sample of each item.

Whether it’s your first pregnancy or not, the products in this set will help you deal with the less comfortable moments of pregnancy, labor, and the postpartum period. If you know a new mom you’d like to pamper, this package would make a great gift. I will definitely be recommending these products to moms I know and future doula clients as well.

The New and Nursing Mothers Set is available for $57.00 at Farmaesthetics.com.

The post Product Review: Farmaesthetics New and Nursing Mothers Set appeared first on Breaking Muscle.

Run Like a Motherprovides some humorous and honest motivation for the mother who loves to run. For myself, a recreational runner who also has two little ones at home, it was a great source of new ideas for making running work on a daily basis. Although I was running before I read the book, my running habit has somehow become more manageable and enjoyable since reading this book. I highly recommend this book to moms who want to start running without added stress and neglected piles of dirty dishes.

One thing that made this book unique from the start is that it is actually written by two friends, who also happen to be runners and moms. Dimity McDowell and Sarah Bowen Shea have an impressive running background of their own, and definitely practice what they preach (although the tone of this book is so far from preachy I hesitate to even use that expression). The project actually started when Dimity and Sarah made a pitch to Runners World magazine to run the Nike Women’s Marathon in 2007, and the two have gone on to run many more.

This book was also fun to read. I read it in a few sittings because the language is so engaging. The chapters cover a wide range of topics, including The format is also very reader-friendly. Each chapter ends with a “.2,” which refers to the final leg of a marathon, that offers a brief break before going into the next chapter’s theme. These sections provide playlists, “how to” lists, and some really funny and frighteningly accurate short pieces, like “If You Give a Mom a Pair of Running Shoes and 40 Kid-Free Minutes,” “If Famous Women Were Runners,” and “I Heart Zac Efron.”

Although humor is probably one of the most stand-out qualities of this book, that doesn’t mean there is no practical take away. There are chapters that discuss running during and after pregnancy, nutrition advice, playslists, and several great workouts scattered throughout the book (I love the “Secret Recipe For Strength and Speed” on page 113). However, I would say that more than anything, this book emphasizes two things you need to be a both runner and a mom:

1. An Honest Sense of Humor

If I’ve learned anything since having children, it’s that I need to lighten up and take life less seriously sometimes. Although I would love to be a more serious runner someday, I’m not at that place right now in my life. Dimity and Sarah encourage moms to keep up their running habit but modify the intensity based on where they are with their kids. For me, a mother of a 4-year-old and almost 2-year-old, it was very encouraging to read their advice for moms who feel torn between being a “serious” runner and keeping up with family life:

When your babe is older, you may be able to sandwich your husband and kid into a “family” package and make room for running. Or you could win the lottery and running can become your job. Until then, do your best to work with your new level of intensity: Trail run, find a group of running moms, steer clear of races. Just as kids go through endless phases, your running has too, and you might enjoy this stage if you give yourself the chance.

2. Community

When I was younger I was a bit of a loner when it came to fitness and hobbies. I’ve always liked being around people, but I never felt the need for group interaction to motivate me, be it in my own fitness, school, or other hobbies. Now that I’m a mom, I find that seeing other women do amazing things – or even small things happily and well – is so inspiring and motivating. Likewise, I never liked the idea of having running buddies before I had children, but more and more I find myself wanting to join a group of other moms who also like to run. Dimity and Sarah emphasize the importance of finding other people to run with, and even provide tips for choosing a running buddy, be it a coach, friend, or group. They have also started a great online community for moms who love to run, which I’m very glad to have found for myself.

All in all, I would highly recommend this book to any mom who loves to run, regardless of their level. I think no matter how seasoned a runner you are, if you have children you can always use some motivation – and that is just what Run Like a Mother provides. There is also a second book by these authors that I reviewed – Train Like a Mother.

“Run Like a Mother” is available at Amazon.

We have one copy to give away to a lucky reader!

Leave a comment below to be entered into a random drawing!

And don’t forget to enter to win the Train Like a Mother giveaway as well. Leave a comment before midnight on Thursday, 11/29 and look for an announcement on Friday to see if you won!

The post Book Review: “Run Like a Mother” by Dimity McDowell and Sarah Bowen Shea – Plus a Giveaway! appeared first on Breaking Muscle.

I’m stubborn by nature, though, and fortunately I was able to continue nursing. The two abscesses I had required major surgery and several weeks of recovery, but I went on to nurse my daughter happily – and even comfortably – until my next pregnancy, when she was about 22 months old. Then my second child was born, and I had that picturesque experience. Nursing the second time around was a breeze, and with the exception of a few clogged ducts, I had no problems.

You hear a lot these days about all the benefits of breastfeeding, and it’s all so true. Nevertheless, it seems to me that somewhere in the midst of singing the praises of breastfeeding, it’s easy to lose sight of the challenges it can present. I’m not trying to be a downer; I just know what it’s like to feel the disappointment, and even inadequacy, that a woman can experience when things just don’t go as smoothly as expected. So here are a few pointers for breastfeeding I’ve learned in my brief, but eventful, experience as a nursing mom – specifically for all the active moms out there:

1. Get Support

I’m not talking about the La Leche League, although that’s also helpful. I’m talking about your brassiere, and specifically the one you wear during your workout. For women with a larger bust, I’ve heard great things about Enell and Bravissimo bras, although I’ve never had to use one myself since I’m not as well-endowed. If you wear a nursing bra, you might want to double up with a sports bra on top. I once heard a spinning instructor tell a story about a broken nursing bra clasp in the middle of her class. For me, leakage was always more of a problem. Make sure you put some breast pads in your gym bag, just in case.

2. Take Cues From Your Baby

My first baby would get really fussy when I tried to nurse her after a vigorous workout. At first I thought it might be the taste of my milk, but I realized after a while that she just disliked breastfeeding when I was wearing a sports bra (she’s the picky one). My second child has an aversion to sweat. If I’m sweating, she doesn’t want to breastfeed, and I can’t blame her. Pay attention to your baby’s cues and figure out what’s really bothering her if she seems fussy after a workout.

3. Eat!

This is especially important for active moms. I’m ninety-percent positive that if I had changed my diet and increased my caloric intake after my first daughter’s birth, I wouldn’t have had the problems I did. At the time I was eating very small meals, mostly comprised of grains, dairy, and legumes. I ate meat once or twice a week, but I craved it constantly. During my recovery, I made some changes to the way I ate and actually found that increasing my calorie intake (a lot!) made a huge difference. Pay attention to your cravings and try to figure out what they’re telling you. Avoid extreme dieting and focus on quality rather than quantity.

4. Know When To Stop

I err on the side of caution with this one, due to my previous experiences. My first time breastfeeding, I ignored all the warning signs. I tried to heal my own mastitis, push through the pain, and overcome. That’s all good and fine, but after a few weeks of misery I should have realized I needed rest and a good doctor. I continued to push myself and ended up seriously regretting it. If you have clogged ducts, be very careful and nurse frequently. If you have a bad case of mastitis, take a few days off. Instead of killing yourself with a workout, just go lie down in your bed, skin-to-skin with your baby, while you nurse, sleep, and watch episodes of your favorite TV show. It sounds indulgent, and it is.

5. You Know What I’m Going To Say

I know it’s totally a textbook answer, but hydration is essential for the active, breastfeeding mom. Interestingly, in his book Exercising Through Your Pregnancy, Dr. James Clapp notes that although active women tend to spontaneously increase caloric intake while breastfeeding, they don’t always increase their fluid intake. Clapp recommends using urine color as a guide: the clearer the urine, the better hydrated you are.

For me, breastfeeding hasn’t always been blissful, but it’s definitely been worth it. I hope my readers have all had pleasant, pain-free breastfeeding experiences. I usually have to learn the hard way. Did you continue to workout while breastfeeding, and if so, how did you make it work? Any recommendations for other active moms out there?

The post Breastfeeding Isn’t Always Blissful: 5 Tips For Active Moms appeared first on Breaking Muscle.

That applies to everything. Being a mom gives you an excuse to play, read fairy tales, dress up, try new recipes, dig in the dirt, be loud, and have fun. It gives you the opportunity to crawl, squat, bend over, and run after your toddler on a regular basis. For me, motherhood has been an endless well of potential for improvement– but only if I see it as an opportunity, rather than a burden.

Nevertheless, being a mom is a challenge, and it’s easy to fall into bad habits. Too often we use our motherhood as an excuse for devolution, rather than a reason to step it up a notch. Take this snippet from an article about a recent study on maternal health:

Quick, easily prepared foods are often high in fat and calories. Beyond endangering their own health, parents who choose these foods for themselves may end up serving them to their children, perpetuating a cycle of unhealthy eating, the study found.

For Sheri Lee Schearer, 34, a South Jersey mom, the study results reflect her life with a 5-month-old son. Before motherhood, when she worked as a paralegal, she had time to make a spinach salad or go out for one. Now, as a stay-at-home mom, she grabs whatever is easiest and quickest.

“I often find that his needs come before mine,” she said. “Do I get to the gym? No. Do I eat always healthy? No.

Moms, when we find ourselves thinking this way, we need to take a step back and think. The “unselfish” tone of this statement is a disguise. Our children do have needs: they need us to be healthy, and they need us to be strong, because they learn from example. Obviously, giving them junk food is not satisfying. It might quiet them our children for a bit, but it’s not what they need.

And what about the gym? Another excuse. You don’t have to go the gym to stay in shape. I know as a mom that sometimes getting to the gym just isn’t feasible. The secret to staying fit as a mother is not frequent gym trips. It’s not Bosu balls, treadmills, or any other piece of fitness equipment. It’s not even the common phrase you might hear, “Make fitness fun,” because let’s face it – it’s not always fun. The real secret to fitness as a mom is this: Keep it simple.

Pushups, squats, mountain climbers, pull ups, jumping, running, climbing, crawling – these exercises are not beneath us. They may be all we can do when things get crazy. I would suggest that, instead of mourning the fact that you can’t make it to the gym because your children require your presence at home, you make three purchases for yourself and use them every day to stay in shape as a mom:

1. A Pull Up Bar: Install one in your garage or another stable place. Practice every day and journal your improvement.
2. A 25lb. Kettlebell: Swing it, press it, squat with it, and watch it “burn away baby fat.” Your children will think you’re really tough. My daughter calls it the “warrior bell.”
3. A Jump Rope: For use when you’re feeling stressed, bored, or overwhelmed. Just ten minutes is all you need. Teach your kids “Miss Mary Mack” while you’re at it (or have them teach you!)

These three pieces of equipment, combined with bodyweight exercises, may seem simple and boring, but I guarantee that they will work in a pinch. You might even find yourself enjoying these simple exercises more than a trip to the gym. For those days when you have a a little more time for a workout, here’s a very simple sequence to do by yourself or even with your little ones. It doesn’t require anything except a jump rope:

Warm Up: Primal Move warmup video (Your kids will get a kick out of this)

3 Reps:

20 Pushups

20 Burpees

20 Squats

3 minutes of jumping rope

45sec. Plank

Cool Down: Relax in child’s pose and breathe deeply while your toddler crawls all over you.

Motherhood is a great opportunity to bring out your creative side. It requires flexibility and a lot of dedication, both to your child’s wellness and your own. When I find myself whining about mom stuff, I drop and give myself 20. I always feel better when I’m done, and my kids are somehow happier too.

Feel free to share your own secret workouts and other tips in the comments.

Photos courtesy of Shutterstock.

The post “Keep It Simple”: A Fitness Mantra For Moms appeared first on Breaking Muscle.