Body after baby: Fitness tips for new moms

Body after baby: Fitness tips for new moms

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By Lisa Steuer

Getting into shape after giving birth can seem like a challenge. You may have gained a little more weight than you ever have before, you are not feeling your best, the baby is up all night and your to-do list has increased dramatically. But with the right support and plan of action, it is possible to not only lose the baby weight, but to get in even better shape than you were before giving birth.

Fit4Mom
One organization that is helping many moms get into shape is Fit4Mom, a franchise with more than 1,300 locations nationwide, said Britney Pagano, mom of two and founder of Fit4Mom Long Island.  In fact, many Long Island moms have lost 70 or 80 pounds with the program, according to Pagano.

Fit4Mom Long Island classes are held at Sunken Meadow State Park in Kings Park, Heckscher Park in Huntington and Belmont Lake State Park in North Babylon. There are also classes in Nassau. For the full schedule, visit http://nassauandsuffolk.fit4mom.com. Stroller Strides, which is Fit4Mom’s most popular program according to Pagano, is a “Mommy and Me” type class. The children sit in strollers while the moms go through a 60-minute stroller-based workout that combines intervals of cardiovascular and resistance training. The nationally certified class instructors incorporate songs and activities to keep the kids entertained.

But Fit4Mom is more than just fitness classes, said Pagano. It’s about connecting moms, making friends and finding support. In addition to workouts, there are playgroups and monthly moms-night-out events.

gal-getting-ready-w“A lot of moms have told me that our program specifically has really saved them from postpartum depression because it’s given them something to do,” said Pagano. “It was helping them lose weight and meet friends, and they didn’t have the guilt of leaving their child in someone else’s care so that they can do something for themselves.”

Tips for Success
In addition to attending Fit4Mom classes like Stroller Strides, here are some other tips for getting your body back after baby:

Consult your doctor.
Before you start any kind of fitness program, be sure to check with your doctor. He or she knows your individual situation and can advise you when it’s best for you to return to being active. In addition, your doctor may be able to suggest a personalized approach for you.

Find a little time when you can work out during the day.
Once you get the OK from your doctor to work out and do any kind of cardio activity, get in a few minutes here or there doing squats, push-ups, crunches, high knees, other bodyweight or cardio moves or a fitness DVD, even if you can only do a few minutes at a time. You don’t have to do the workout all at once for it to be effective. Just find the time when you can. Visit www.fitnessrxwomen.com/life-health/fit-moms for tons of at-home workouts for moms and more tips.

Get out and go for a walk.
Get outside! Get the stroller and bring baby along for a ride.

Work on building your at-home gym.
Since you may find it hard to get to the gym, there are a few items that are fairly inexpensive that can help you get a good workout right in your own home. Resistance bands, a medicine ball, dumbbells, a jump rope and a stability ball are a good start.

Listen to your body.
If your body is telling you that you need to sleep, and the baby is sleeping, then you should sleep, too. If your energy is lacking, it’s all the more reason to get into a good fitness regimen, because this can help your energy levels, said Pagano.

Fuel up.
You won’t be able to get back in shape if your diet is not in check. Make sure to take care of yourself with a balanced diet: drink plenty of water, eat plenty of fruits and veggies and get your protein. Pagano encourages her clients to find the one day a week where they can get to the grocery store — when there is someone to look after the child — and use that day to plan out all the meals for the week. Chop up all the vegetables and fruit and put into single serve bags. “This way, during the week when hunger strikes, you just have to look in the refrigerator and everything is already done and prepared for you.”

Make time for yourself.
“A lot of times, especially with new moms, we kind of get lost in that and taking care of the baby,” said Pagano.  “But make it a priority to take care of yourself.”

Lisa Steuer is the managing editor of FitnessRx for Women and FitnessRx for Men magazines. For more fitness tips, training videos and print-and-go workouts that you can take with you to the gym, visit www.fitnessrxformen.com and www.fitnessrxwomen.com.