Friday Fitness Tips: Body after Baby

Trying to get your body back after having a baby can sometimes seem more difficult than labor and delivery! As a mom and a fitness instructor I can tell you I have struggled with this first hand. With my first child I gained almost 90 pounds. Yes! 90 pounds! I am only 5'2 so I looked like a tomato with legs. I honestly thought I was eating for two, sometimes three. Let me tell you I was shocked that I did not give birth to a 75 pound baby and I was left with all of this weight to lose on my own. Now, I was no longer cute and pregnant, I was just fat.

I never knew what it meant to " try" to lose weight. I am a former dancer and like I said, I am a fitness instructor so I was always moving and always exercising. So, there I was, a brand new mommy overjoyed with my newborn son, and so depressed that I was still wearing maternity clothes. I remember thinking, "how is this supposed to work?" I hadn't showered, I fell asleep while going to the bathroom, I was still figuring out how to use a breast pump and a bouncy seat, and I couldn't figure out how to get out of my house in under 30 minutes and without a 20 pound diaper bag. How on earth was I supposed to try to exercise? Let alone find time to exercise?

Well, lucky for you I figured it out! And you can too, I promise. I also promise that making yourself a priority during any stage of motherhood will have huge rewards. You will feel and look better, obviously. You will also boost your immune system, increase your energy level and ward off depression. All of these reasons help you be a healthier mommy. That is a great gift to give your family. I am listing my best tips and advice to help you figure out how to make exercise a part of your daily routine.

1. Put yourself first! And do NOT feel guilty!- You can not possibly take care of someone else if you do not take care of yourself. Bottom line, your baby needs the mommy you can be and that means YOU are at the top of the list!

2. Don't think you have to go to a gym- this can be a lot of work and can be overwhelming. If you enjoy the gym, go for it! Otherwise, stay away! Exercise does not need to happen all at once, 2 hours a day, sweat till you drop kind of sessions. Too much too fast is a recipe for disaster. Baby steps.

3. Get creative! Baby weighs about 5-10 pounds as a newborn and more as they grow. Who needs weights when you have this cutie pie to workout with?! Baby lifts while you are on your back work triceps,shoulders and biceps. Stand with feet apart and squat while lifting baby out and back to you. Working almost your whole body! Exercising with your baby is great bonding and you are already starting baby off with some healthy habits!

4. Think outside the box- while running errands, park your car in a far away parking spot and get in some extra walking in and out of stores you have to go to anyway. Also, doing your housework with baby in a front carrier will burn double the calories!

5. Enlist your spouse or significant other- take turns supporting each other as healthy new parents. Maybe he makes dinner and puts baby to bed while you go to a zumba class, then you do the same another night while he goes for a run or plays basketball with friends. Find a balance that works so you feel supported and not guilty. Plus....exercise boosts libido!!

6. Get a pedometer- I was shocked that I didn't hit the recommended 10,000 steps a day. Make it a game. Stick one on your pants and forget about it until the end of the day. Figure out ways to beat each days steps.

7. Go easy on yourself- you are a new mommy. Your body has been through a lot. If you are currently exercising 0 minutes a day don't expect to win a marathon. Start with just 5 minutes. I promise, a consistent 5 minutes will lead to a consistent 20 minutes, then 60 minutes and so on. Don't overdo it!

8. If you don't like it, you probably won't do it- I hate running. Unless I am being
chased. I have tried to be a runner and I quit every time, because I hate it. However, I love to dance! I have taken several adult dance classes but my favorite is zumba. I love to shake it so this is the workout for me. If you love the water, then find a swimming class. Maybe you were an athlete or love to roller-skate? You can combine both loves with a little roller derby! Or work your abs with a hula hoop and your favorite songs. My kiddies loved when I would workout with a hula hoop. I had a smile from ear to ear. Plus it is an awesome workout. Now they do it themselves!

9. Kill that postpartum depression!- I am in no way, shape or form a doctor so I can not make any claims but, exercise can beat the depression just as good if not better than any drugs. I have suffered through post pardon depression and I deal with a little regular depression as well. I think many of us do and it is tough. I use exercise as my drug of choice and I can tell you that it works! It works with your endorphins, balances out hormones and let's you blow off some steam! And everything counts! Just a 5 minute walk can cure a sour mood. 5 minutes is better than no minutes!!

10. Make it a necessity - This is so important. We spend so much time with all of our other necessities...food, clothes, shelter.....a.k.a cooking, laundry and cleaning! But none of this can be done well if we as moms are not taking care of ourselves. Make a promise to give yourself some time each day or even each week to take care of your body. It is a necessity!!

A Mother's work is never done. We all do so much and the payoff is usually a big one since nothing makes us happier than seeing our families happy. I know many of us have our plates full...or overflowing....but please keep in mind that taking time for yourself is more important than getting all the laundry done. The laundry is never really ALL done anyway;)!

My name is Caitlin Ennis. I am a certified fitness instructor, a hairstylist, a wife,and a mother of 2 children 11 year old boy and 8 year old girl. I work full time outside the home and super full time at home! I love music,dancing,and vampire movies. I dislike cleaning, making school lunches, the post office and the gas station.

Ten mom keyboard shortcuts you wish you'd have for life:

1. Ctrl S: for capturing the moment that makes your nose itch and your eyes water.
   


2. Undo: for damage control on the nuggets you cleaned off your child's plate earlier today.
   


3. Redo: for those two-second hugs your kids are entirely too busy for these days.
   


4. Ctrl P: for printing an image of your child's first music recital, when you just don’t want to live the moment through a viewfinder.
   


5. Ctrl. I: for special emphasis on every word while explaining that big sister's Lego Hogwarts doesn’t belong in the bathtub.
   


6. Ctrl. A: for gathering the whole family on time, just once, to head out the door in unison and not be late for a family function, again.
   


7. Home: for a quick return after a seven-hour swim meet.
   


8. Insert: for adding funds to your non-existing vacation savings account.
   


9. Ctrl Z: for life in general, and throw-up in your hair specifically (after your sickie child comes visiting your bedroom in the middle of the night).
   


10. Pause/Break: need I say more?

By Marion Kase
Marion Kase is a working mother who lives, plays, and, well, works out in the burbs. She captures a dirty sock laundry list of mundane, sometimes hair-pulling observations, as seen from the brim of my coffee cup, for all the unsung heroes in our wonderful community on her blog, Helicopter-Caterpillar.

Healthy Game Day Tips and More from Leading Nutritionist

This article comes to us from a leading nutritionist, Rachel Berman, RD, CSR, CD/N, the Director of Nutrition for CalorieCount.com (a healthy-living website with more than three million members)

Healthy Game Day Swaps

Besides watching the game and enjoying the commercials, Super Bowl snacking is a one of the main attractions of game day. In fact, Americans consume more calories during the Super Bowl than nearly any other day during the year – second only to Thanksgiving!

We all know the major culprits. One serving of nachos can add up to more than 550 calories and 30 grams of fat, while a serving of chicken wings packs in 440 calories and 26 grams of fat. So, instead of mindlessly eating your way through a Super Bowl celebration, try utilizing the following tips:

To save on saturated fat:

Add more beans instead of meat to a chili recipe, look for reduced-fat cheese for nachos, and swap Greek yogurt for sour cream when making dips and spreads
Make a healthier version of chicken wings by baking chicken tenders that are lightly seasoned with your favorite spices – and serve reduced fat blue cheese.

To save on refined carbohydrates in lieu of chips:

Serve a big crudite platter with interesting veggies like artichoke hearts, radishes, mushrooms, grilled asparagus, and jicama and pair with hummus or salsa.
Make a healthier version of chips by slicing whole-wheat pitas into wedges and then lightly toasting these in the oven

To save excess calories:

Beer, even light beer, can pack on the calories. It can also lead to mindless munching. Keep track of how much you drink and steer clear of any specialty cocktails prepared with juice or soda.
When it’s time for kick-off, relax and enjoy the celebration – but keep an eye on portion size and make a plate of food when hungry instead of grazing throughout the day.

Plus, check out CalorieCount.com for great game-day recipes, such as:

Mango Salsa (41 calories, 0g fat)
Tomato & Basil Pita Pizzas (199 calories, 2g fat)
Cucumber Dip (5 calories, 0g fat)
Taco Cups (137 calories, 2g fat)
Rosemary Cheese Biscuits (131 calories, 5g fat)
Oven-Fried Onion Rings (79 calories, 4g fat)
Chicken Taquitos (159 calories, 5g fat)
Broiled Buffalo Chicken (218 calories, 8g fat)

Additional Story Concepts

Really Reading the Packaging

Understanding nutrition facts can be confusing. In fact, according to a Nielson report released today, 59 percent of consumers around the world have difficulty understanding nutritional labels on food packaging. In addition, the packaging on many of so-called “healthy” products can be even more misleading. Rachel can discuss what key items to identify when reading nutrition labels – and can also share tips for what misleading marketing language to look out for when shopping.

For Example: Not all granola bars are created equal! Be weary of granola bars that are low in fat as sometimes these may actually be higher in sugar – and might not be the healthiest option.

National Grapefruit Month (February)

Not that we need an excuse to enjoy grapefruit – especially as it’s packed with nutrients antioxidants – but February is National Grapefruit Month. Rachel can provide the complete nutritional breakdown for this super-healthy fruit and share recipes and tips for ways to enjoy grapefruit at any meal.

For Example: Grapefruits are not just a breakfast item – they are an excellent accompaniment to a variety of dishes like an Avocado and Grapefruit salad.

American Heart Month (February)

Heart disease is the number one cause of death in the United States. American Heart Month opens the door for discussions about heart health, diseases that put your heart at risk – and things we can all do to improve the heart’s health. Rachel can share expert advice specific foods, exercises and lifestyle choices to improve heart health.

For Example: Choose proteins that are low in saturated fat and avoid eating red meat (or save it for a special treat) and get creative with meals – try serving these ginger-honey glazed barbecued chicken breasts on whole-wheat rolls for a satisfying and heart-healthy BBQ option.

Kid-Friendly Family Eating

Eating healthy while maintaining a busy schedule is tricky enough – but if you have a few picky-eaters in the family (whether it be kids or spouses) preparing regular, wholesome meals can be even more difficult. Rachel can provide suggestions for ways to engage the entire family in healthy eating, tips for how to “sneak” nutrition into kid-friendly foods and recipes for quick and delicious family meals.

For Example: To keep everyone happy, try “sneaking in” fruits and veggies to your meals - toss chopped or dried fruit into chicken, tuna and turkey salads and add chopped-up vegetables (or frozen spinach) to sauces.

Bio: Rachel Berman

Rachel Berman, RD, CSR, CD/N is the Director of Nutrition for Calorie Count, a free health and wellness website with over 3 million members. Rachel provides users with practical science-based information related to nutrition, weight loss and health.

Rachel has worked with various patient populations in the clinical setting for almost a decade. Most recently she was the dietitian for Columbia University’s Eating Disorder Day Program where she planned meals and provided nutritional counseling to individuals. In addition, Rachel is active in social media to promote credible health information on the internet.

Rachel is a member of the American Dietitian Association and is Board Certified in Renal Nutrition. She received her Bachelor’s degree in Nutritional Sciences from Cornell University and conducted her dietetic internship at North Shore LIJ Health System in Long Island, New York.

Save 89% with Picture People!

Need family photos or photos of your children? This is way to good to pass up! Picture People, in multiple locations, is offering a deal worth $144 and you pay only $16 for a Photo Shoot and Eight Color Portrait Sheets. You are saving 89%! What a Deal!!! Click here for more information.

Glittery Glam Day for Girls is Back at Sweet & Sassy!

Nothing is greater than seeing the happiness and amazement on your little girls' face! That is what you will see when you purchase this great deal from one of our favorite places, Sweet & Sassy!!! For just $12, get the Glittery Glam Express Package, a $25 value. Sweet & Sassy is the greatest salon and spa for girls ranging in age from toddler to tween to be pampered as they should be. With the Glittery Glam Express Package, your special princess will have get a party up-do, makeup application, and Just-a-Polish for her fingernails. Or, get a Sweet Cut (a haircut and blowout) along with a Mini Mani for $17 (a $35 value). Get this deal and use it at any of their 3 locations available (Exton and Collegeville, PA and Cherry Hill, NJ).

Wings Lacrosse Ticket Promo Code!

If you can't wait to go see The Philadelphia Wings, I told you there would be a discount code coming up, so here it is! The Wings are exciting to watch so I know you will have as much fun as I did, they don't disappoint!

Click here to buy your tickets to any game you would like and enter code "WINGSMOM" to receive 20% Off your ticket purchase!

Fun Indoor Winter Activities for Kids

Winter time is here! Do you struggle with keeping your child engaged when you are stuck inside? I have put together some fun indoor educational activities that can be done with your children indoors.

Calling all writers! Here are some ways to help your child become better writers without it having it seem like work! Create a dialogue journal with your child. You can write them a letter and ask them to respond. This is a great way to promote writing while increasing communication between the two of you. Another way to implement a dialogue journal is to have your child write a critique about their favorite show or movie. After they have spend a few minutes writing you can use a different color pen to ask questions. This process can promote further dialogue between you and your child. For example: Child writes: I loved this episode of iCarly because I think Sam is so funny and she makes me laugh. Parent writes: What did Sam do to make you laugh?

I spy a Science kid! Doing fun science activities is a great way to keep your child busy and engaged while learning all at the same time! I don’t know about you but I haven’t met a kid who didn’t like making slime or volcanoes or even tornados in a bottle! You will find many of our favorites on this great link. I have enjoyed many of these experiments with my own kids. Check out http://www.sciencekids.co.nz/ for ideas.

Are you the next Picasso or Van Gogh? There is nothing like a fun art project. Sometimes a little sticky mess is just what you need when you are cooped up on a cold day! Try this art project to keep your kids smiling during this winter. Making “cotton swab” snowflakes can be lots of fun! You will need cardboard or a plastic wrap for your work area., 18 cotton swabs, tacky glue, glitter and monofilament line.To make the snowflakes, first create a work surface by covering a large piece of cardboard with plastic wrap. For each snowflake, arrange 18 cotton swabs into a snowflake shape (be creative and use your imagination). You want to make sure the ends of the cotton swabs meet each other. Squeeze a small amount of tacky glue where the ends of the swabs meet. Sprinkle glitter onto the glue and let the snowflakes dry overnight.

Carefully peel each flake from the plastic. Collect and return the excess glitter to its container. Hang your snowflakes up with monofilament line, grab a cup of hot chocolate, and watch your dining room transform into a winter wonderland!

I hope you find these activities fun and educational! Happy Learning!

Yolanda is the mom of 3 young children in the Delaware Valley. She is the Founder of Team Tutor.