Many new moms want to lose the postpartum weight but feel self conscience working out with others in their “postpartum bodies”. Keep in mind that one BIG KEY to weight loss is to work out with others because they will hold you accountable. For example, if join an exercise group (i.e. like a stroller workout class) other moms will wonder where you are if you haven’t come to class, and will follow up with an email or a phone call. The other KEY to weight loss is having support of other moms who have common interests and goals, plus a good instructor will motivate you and encourage you. So get out of your comfort zone and join a class, the benefits of friendship, support, and weight loss far out weigh any discomfort you might feel initially.
One reason why new moms give up on an exercise and healthy eating is because they don’t notice immediate results. Instead of focusing on immediate results focus on changing to a healthy lifestyle. When your focus changes to living a healthy lifestyle, the results you are aiming for are peramanent not just for the next few months. Permanent results can take a longer to achieve, but they last a lifetime!
So many women I’ve worked with have come to me out of frustration. They say they’ve been doing the same workout for a year or more and haven’t noticed any change in their bodies. The problem is that they are doing the same thing expecting different results. One key to weight loss is changing up your routine. For example 2-3 X per week you could take a kickboxing or stroller workout class, and once a week take a yoga class or go for a power walk with intervals of hills. The more you vary your routine, the more your muscles will be challenged. When your muscles are challenged they will respond with an increase in muscle tone and strength, and an increase in calorie output which equals weight loss!
Did you know that if you eat “good” fat you can actually lose weight? Examples of good fat is in nuts and avocados. When eaten in moderation the good fat will keep you satisfied longer and keep cravings for foods that don’t nourish your body at a minimum. Try these simple tips. Pack a couple of handfuls of almonds or walnuts in a baggie and bring along with you in the car for a snack. When you make a sanwich spread avacados vs. mayoinnase. Your sandwich will taste as good (or better) and it is better for you.
Amazon.com review of Sara Holliday’s Postnatal Total Body Toning: Awesome workout!!!, April 6, 2007 Reviewer: Maegan Kittle (Corpus Christi, TX) - This is a great full body workout. I am amazed at how much I feel the burn and my heart gets pumping in such a short amount of time. Sara motivates you to keep going strong throughout the whole video.
For those of you who read my blog often, you now know that I am a strong proponent for drinking a lot of water. Often times women are mistaking hunger for thirst, because their bodies are dehydrated. Get in the habit of having water where ever you go. For example, I have one bottle at my desk, one or two bottles in my car, and two to three in the fridge. The more you drink water, the more your body will crave it. Added benefits of drinking water is nice skin, hair, and nails!
After a busy day of taking care of kids, working, and or both your mind is likely to be full of “to do lists” making it difficult to focus on one thing. Try this simple one minute meditation to gain focus and clarity of mind. In a seated position (you can sit at a chair at your desk), light a candle (preferably a soothing essential oil scented candle). While gazing at the candle inhale and exhale while stating to yourself, “I am focused”. Repeat the mantra for approximately one minute. At the end of the minute shit your gaze or blow out the candle. Notice the difference in the clarity of your mind!
Yoga has become so popular because people are realizing the benefits of yoga. When yoga is taught correctly, the breath is used to help people ease into postures, strengthen their bodies, ease tension in their minds, and fill them with a sense of inner peace and calm. The yoga breath is done with a full inhalation through the nose, and a full exhalation out of the nose with the mouth closed. Because we walk around shallow breathing most of the time, the “complete” yoga breath is powerful for reducing stress in our bodies and minds. Try this simple exercise. Get in a comfortable seated position (you can do this in a chair). Close your eyes and inhale a breath through your nose fully into your lungs, then exhale a breath completely out of your lungs with your mouth closed. When you exhale make sure that you exhale so completely that you have to take another breath. Practice the breath daily. Work up to 30 breaths or to as many as you feel comfortable doing. After completing your breaths, slowly open your eyes and notice the difference in how you feel.
Believe me, there are days that I’m in a bad mood and have low energy on my drive to teach my “Fit Momma” Stroller Workout class in San Diego CA, but the minute I step out of my car my mind-state has changed and I’m excited to teach class. I have trained myself to get into a positive state. Before I get out of the car I take a few deep breaths and I say to myself, “It’s my choice and I’m happy to be here. I will give these mommas a great workout and help them reach their goals.” I recommend using a similar technique to get yourself in a positive mind set prior to beginning your workout. Try this simple exercise before you workout to get the best results. Close your eyes and take 3 deep breathes. While your eyes are closed tell yourself something like, “I’ve made a choice to take care of myself. I am committed to reaching my weight loss goals.” By doing this exercise you will be more focused on your goals because you have acknowledged that you made the choice to workout!
“I just wanted to let you know that I am coming to the end of my second trimester of pregnancy and have been doing your prenatal yoga DVDs and they are SO wonderful! I LOVE them and tell every one of my pregnant friends about them! I am very particular about my work outs and sometimes skeptical of home work out videos but you have made me a believer! They have really helped with all of the stretching and changing that my body is doing. I knew my belly was going to be growing but I didn’t realize all the aches and pains that it would create and your second trimester video targets ALL of the places that have been hurting and just need a good stretch. My mind and body feel so good and so calm each time I finish one and I really feel like I got a great workout!! I just wanted to thank you; these have really helped with all of the new changes and with the worry of keeping my body in shape during pregnancy. I am determined to be a postnatal success story of yours.” Janelle Edwards
