Hey fit moms! The super bowl made me do it! Just kidding as there are NO excuses right?!? If you slip off track for a day or two just make sure you get back on track – stat!
Getting your kids involved in fitness at a young age is setting them up to understand the importance of physical activity. My kids love to either be my coach or workout with me lol…even the little one! Lacy at LeanMoms always provides us with extra challenges. This one was doing 10 power jumps every hour no matter where you are (thankfully we were at home). Could you imagine being at the grocery store and we all started doing power jumps?
What exercises or activities do you do (or can you) do with your kids? Let me know below!
I must admit I started this journey off some what dedicated. After week one I seemed to pick and choose what meals I wanted to follow. And for the most part I have stuck to the meal plan, however, I can do much better and MUST if I want to see results!
Are you following a healthy, lean diet plan? Let me know how it’s going for you in the comments below!
Here’s to a great first week of the LeanMoms challenge! I followed the meal plan and worked out 5 days woot!
If you are following a weight loss or fit mom program let me know how you did in the comments below!
I signed up with the LeanMoms 12 week program and I’m so excited to change my health and body! I have 30 pounds to lose and my BMI is really high at 33%. Besides losing weight I really want to get lean and sculpted too. I also want to learn more about nutrition since it is such a HUGE part of being fit and healthy.
I will be journaling my progress and I hope you’ll join me in eating the right foods and working out at least 5 times each week! I can’t wait to see the results!
If you exercised during pregnancy, you will now feel the benefits of your prenatal workouts. Your muscles are toned, you are able to lose weight more quickly, and you can recover faster after birth. However, some form of exercise after pregnancy is necessary to keep fit and stay healthy. Aerobics, swimming, walking or yoga can help prevent post partum depression or mood swings. Exercise after pregnancy can be beneficial for you and your baby.
Benefits of Exercise
There are many benefits to be gained with regular exercise after pregnancy. Aside from promoting weight loss and helping prevent post partum depression, exercise will improve your cardiovascular health and boost your energy level. It will also help condition your abdominal muscles and restore overall muscle strength.
Breastfeeding and Exercise
As long as you stick to moderate physical activity, exercise should not have any adverse effect on your breast milk. Some studies, however, seem to indicate that high intensity workouts may cause lactic acid to accumulate in breast milk. This could produce a sour taste in the milk. If you breastfeed your baby, avoid strenuous physical exercise. You can also discard the milk produced in the half-hour after your workout.
You will also feel more comfortable if you nurse your baby before working out. Wear a supportive bra while exercising. Keep hydrated by drinking lots of fluids.
When to Start
If you had a normal delivery without complications, you should be able to start your exercise program a few days after giving birth or as soon as you feel ready. Even women who had a C-section are encouraged to begin walking as soon as possible. Start by walking slowly for 15-20 minutes every day, but not to the point where you feel fatigue. Gradually increase by 5 minutes each session until you can walk without getting tired for 30 minutes.
Women who had a caesarian operation should delay abdominal exercises for at least 4-6 weeks after giving birth and must avoid lifting heavy objects.
To be on the safe side, always consult your doctor or health care provider before starting your exercise after pregnancy. Stop exercising if you feel fatigue, pain, or experience bright red vaginal bleeding.
Exercises to Try
When you are feel ready to exercise, start with a daily walk or a few laps in the pool. You will eventually want to focus on core strength, cardio, and strength training. Exercises after pregnancy to develop core strength include pelvic tilts, leg slide, bridge, Kegel and back extensions.
To work on your cardiovascular fitness, remember to start slow and easy. Avoid high impact exercises such as running or aerobics when you are just starting out. Walking, swimming and working out on an elliptical trainer are excellent forms of exercise after pregnancy. As you get stronger, you may even consider adding a stroller to your walking or jogging routine and take baby along with you when you exercise.
When you start to exercise after pregnancy, always let your energy levels guide you in your workout. Back off if you feel tired, or increase the intensity when you feel stronger. Interval training can help you burn more calories and shed unwanted baby fat faster.
Two out of three Americans are overweight. So, it comes as no surprise that diets and weight loss programs are proliferating everywhere. The Diet Solution Program by Isabel de los Rios is touted to be an excellent and highly effective weight loss program. It focuses on your nutrition intake and guarantees a sustained weight loss by introducing healthy eating habits. And that is the reason why I recommend it here at Total Fit Mom.
So many diet plans lack proper teaching of healthy eating habits, which is a major key to losing weight and keeping it off. I lost 10 pounds with 2.5 weeks just from cutting way down on sugar. So I know how it can make a huge difference just by eating healthy and cutting back on sugar.
The Diet Solution Program comes in the form of an ebook. One of the best things about the program is that it recognizes the fact that different body types react in different ways to the same diet plan. Hence, it does not offer a generic diet plan. Instead, there are a series of questions that you must answer and this will help categorize your body type. A diet plan suitable for your body type will be decided upon based on your answers.
The ebook is very comprehensive and starts off by showing you the principles of nutrition and how to apply them. Detailed meal plans for everyday eating are provided, along with shopping lists and delicious recipes. Diet plans always involve a lot of effort, and Isabel has made things easier by providing everything you could possibly need to follow the weight loss plan, including specific serving sizes.
Most diet plans succeed initially but are impossible to sustain. Eventually, they fail and the dieter usually gains back whatever weight he or she has lost. This is especially true for fad diets or diets that focus on only one or two kinds of foods.
On the other hand, the Diet Solution Program shows you how to lose weight in a sensible and healthy manner. The ebook contains a lot of nutritional information and shows you how to use this information to achieve and maintain a healthy body. The program is much more than a weight loss plan. It is, in fact, a lifestyle program and the ebook is a manual for good health.
Most diet plans eventually fail because they make use of unreasonable, unhealthy ways to lose weight. On the other hand, the Diet Solution Program shows you how to eat good food and combine them in the right ways to shed and keep off unwanted pounds. By following the program, you can improve your health and increase your vitality. You will also experience a decrease in blood sugar levels, lowered cholesterol, elimination of digestive discomfort and clearer skin conditions.
If you have struggled with your weight for a long time and are tired of diets that do not work in the long run, the Diet Solution Program may be perfect for you. You can combine it with a good exercise regimen that will get you in shape faster. Plus, you have nothing to lose because this program is backed by a 90 day money back guarantee!
There was a time when pregnancy was viewed as a medical condition where the pregnant woman was advised to rest, relax and avoid exercise. Today we know that prenatal exercise has many benefits. However, you should consult with your doctor before starting any exercise program for pregnant women. Your doctor can also give you some exercise guidelines based on your medical history.
According to most experts, you can continue any type of aerobic activity that you have been doing before pregnancy as long as you do not over exert yourself. Aerobic exercise conditions your body to process and use oxygen efficiently. It also tones your muscles and increases stamina.
This is one of the best exercises for pregnant women. Walking is easy on your joints and keeps you in good shape. If you have not been exercising before you got pregnant, start your exercise program by walking slowly. Wear a good pair of walking shoes that provide adequate support for your feet and ankles. Be sure to stay hydrated by drinking water while you walk. Build up your stamina until you can do a brisk walk for 20 to 30 minutes everyday. You can walk through the entire course of your pregnancy.
Swimming is a safe exercise for pregnant women who want to strengthen their muscles, especially the abdomen and lower back. The buoyancy of the water lessens the strain on your joints and ligaments while acting as a type of resistance training for the muscles in the lower back. The breaststroke is recommended as this calls for the least exertion compared to other strokes. Walking in water up to your waist is also an effective exercise for the lower back. Be sure to warm up before swimming, and always drink water before, during and after your swim.
The Kegel exercise is essential in any exercise program for pregnant women. It strengthens your pelvic floor and tones the inner core muscles. These muscles are particularly important during labor and when giving birth to your baby. When you perform this exercise, pretend that you are trying to stop the flow of urine. While doing this, try not to move your abdominal muscles and the muscles of your legs and buttocks.
Lower Back Exercises
Most women experience lower back pain when they are pregnant. While most women only experience mild discomfort, some may suffer extreme pain that prevents them from doing their regular daily activities. The pain can be caused by a variety of factors, including a growing uterus, weight gain, increased stress on the abdomen, and a changing center of gravity. There are several safe and effective lower back exercises for pregnant women such as pelvic tilts, leg raises and back stretches.
Doesn’t it seem like it’s so expensive to eat healthy? Sometimes eating healthy on a budget can seem next to impossible. One of the main reasons for this is that nearly all weight loss or calorie reduced brands sell expensive prepackaged meals.
The funny thing is, these frozen and over priced items are so simple to make for yourself! And for the most part are even healthier when prepared in your own kitchen! [Read more...]
Walking for weight loss works, but only if you work it! For many Moms walking is the number one fitness activity of choice.
Walking for weight loss is considered to be one of the best ways to strengthen the cardiovascular system and improve over all health. But only if your walking routine never becomes monotonous or predictable.
When walking regularly it can seem that over time your workout becomes less and less challenging and your weight loss results can feel less substantial. When this happens it’s time to switch it up! [Read more...]