Fit Moms, Fit Families

By Tracey Mallett

www.TraceyMallett.com  Post-natal exercise offers a whole range of benefits for new moms. However, it’s important to remember that you should always consult with your doctor before starting up an exercise program. What kind of delivery you had will determine how quick you can resume back to your exercise plan. It’s generally advised that you wait until your 6 week post-natal check up. Caution is required before jumping back into an exercise program, especially with your abdominals.

During pregnancy, your abdominals will separate from the added pressure of the baby. This is called diastasis recti.  It’s important that you minimize the separation, allowing the abs to function properly, and also before doing any strenuous abdominal work.  Simply perform the following test to gauge your separation.Lay on your back with your knees bent and your fingers placed above your belly button. Now, lift your head, neck and shoulders off the floor and you will feel if you have a gap in between your abs. If you do feel a gap, measure by fingers the size of the separation, 2 fingers and above, I recommend you do the following exercise every day before doing any other abdominal exercises. This will train the abdominals back together again, creating a stronger, stable spine.

Towel Abs Exercise

Lay on your back with your knees bent and heels inline with the sit bones (Those bony parts you feel under you when you sit). Wrap a towel around your midsection and cross the towel over the abs (holding at each end). Lift your head, neck and shoulders off the floor, exhale and draw your abdominals in toward the spine and pull the towel tight. This will pull the abs together, retraining them in their correct position. Repeat this for 10 times every day and keep monitoring the separation.

Benefits of postnatal exercise

1. Helps to reduce post-natal depression known as the “baby blues”

2. Quicker recovery back to your pre-pregnancy body

3. Increased much-needed energy

4. Stress release (time to focus on yourself)

Be Patient with Your Post-Pregnancy Body

After childbirth I was amazed how my once-tight tummy looked like a deflated balloon. Don’t panic, this is normal. Over the next few weeks your uterus will naturally contract back to its pre-pregnancy shape. Breastfeeding will expedite this process, causing the contractions to be stronger and more frequent. However, I must stress that this alone is not enough to get your pre-pregnancy body back. Post-natal exercise will speed up the recovery process and build valuable strength your body needs to keep up with the hectic schedule of caring for your newborn.  Be patient with yourself. It may take a few months or possibly longer, depending on how much time you can dedicate to working out.

Tips to find time to exercise

1.   Buy a daily planner and loosely plan your workouts around your baby’s schedule. For example, in the morning after the first feeding, go for a nice walk with the baby in the stroller. (Start with a  flat terrain and then progress to different elevations). Next when the baby goes down for her nap you have can take 15 minutes to do some core conditioning exercises. Yes, it does require willpower but when you start seeing results this will keep you inspired to do more.

2.   Join a “Mommy and Me” exercise class. Check out your local hospital or pediatrician to find classes. These are a great way to bond with your newborn and fit in much needed exercise time for you. A win-win situation for both parties!

3.   Create a library of exercise videos that are different lengths so you’re already equipped for when you find unexpected time.

4.   Perform exercises while you’re doing daily activities. Pelvic floor exercises (Kegel exercises)  can be done anywhere and are very valuable for achieving a strong, stable pelvic area, which is usually lax due to pregnancy hormones still present (especially if you’re breastfeeding).

Exercise safety tips

1.   Invest in a good support bra. Your breasts are going to be larger than normal from the milk production and will need a lot of extra support.

2.   Be careful of high-impact sports due to lax pelvic ligaments and joints left over from pregnancy. This is why core (abdominal work is key after pregnancy preventing lower back and joint injuries).

3.   Make sure you drink lots of water to replenish yourself, especially when breastfeeding.

 4. Listen to your body. If you’re feeling tired, go easy on yourself. Try not to push yourself until you feel ready.

 5.   If you start to feel light headed and nauseous, or notice a change in the color of your vaginal discharge, consult with your doctor. You may be exercising too strenuously.I recommend Pilates for core conditioning and weight training and cardio for weight loss. Try to fit 2-3 times a week of cardio activity (walking, running and hiking) for 30-45 minutes and general body conditioning at least 3 times a week.Enjoy this amazing time with your baby. You have created the miracle of life.  A little extra weight is a small price to pay for a bundle of joy. Be patient and your body will be back to normal in no time.

About the author: Tracey Mallett (www.TraceyMallett.com)  is an internationally-recognized certified personal trainer and sports nutritionist. She is the author of “Sexy in 6:  Sculpt Your Body with the 6 Minute Quick Blast Workout.” Tracey is the creator and star of the “3-In-1 Pregnancy System,”  for pre- and post-natal mothers. Her newest videos are “Renew You” and “Super Body BootCamp.” A proud mother of two, Tracey, now lives in
Los Angeles.

 

By Tracey Mallett

www.TraceyMallett.com

It’s almost summer and that means it’s nearly that time to finally show our beautiful bodies on the beach! Yes, I know that thought is very scary, but not to worry! We still have time to get in shape for swimsuit season.

Here are some tips to finally love the bikini butt:1. Slip in some extra burn by contracting and releasing the glutes continuously for 2 minutes at a time when you’re driving to and from work or stand and hold on to a chair and perform side lifts while you’re on the phone or doing dishes. Don’t feel stupid; just visualize your butt in that bikini!

2. Switch and change up your butt routine every other week so you’re constantly challenging the butt muscles on a regular basis. By varying the exercises, you will hit each of the smaller muscle groups that make up the glute region and create a more defined shapely behind.3. Set aside 5 minutes in the morning every day before life takes over and excuses start to appear. Try and do two butt exercises to fatigue until you feel like you can’t possibly do any more.4. Incorporate and focus on cardio activities that work the glute region such as hiking (climbing hills), biking (drawing the heel towards the buttocks and focusing on the glutes) or roller skating.5. Your mind is very powerful in helping to maximize the effectiveness of the exercises. Focus on the glutes doing all the work. Often other muscles like the quads and hamstrings, which are usually stronger, take over when you’re not paying attention.

6. Add some classic walking lunges at the end of your cardio activity these really give a little extra burn to the lower body.

7. Ski cardio exercise (above) is one of my favorite moves to work deep into the problem areas. It will also get your heart rate up and burn a lot of calories. Try adding this interval exercise for 1 minute at a time when you’re doing your strength training in the gym or break up your walks with short bursts of intensity.

Spring from side to side pushing off each leg with the upper body slightly hinged forward from the hips and swing your arms moving in opposition to your legs.

About the author: Tracey Mallett (www.TraceyMallett.com)  is an internationally-recognized certified personal trainer and sports nutritionist. She is the author of “Sexy in 6:  Sculpt Your Body with the 6 Minute Quick Blast Workout.” Tracey is the creator and star of the “3-In-1 Pregnancy System,”  for pre- and post-natal mothers. Her newest videos are “Renew You” and “Super Body BootCamp.” A proud mother of two, Tracey, now lives in
Los Angeles.  

By Tracey Mallett

www.TraceyMallett.com

 

The first thing you should do in the morning before getting out of bed is to stretch.

 

I love to do the following cross over back stretch which helps release tension in the lower spine accumulated through the weird positions we put ourselves in through our sleep. Also, if your family is anything like mine, we always end up having two kids in our bed and me sandwiched between them.

 

Perform the stretch every day and hold for 30 seconds. This will ease any awkward kinks that sleep can bring and place the spine in better alignment.

 

Reach and Lying Cross Over Stretch in Bed 

Lie on your back and first reach your hands and feet in opposite direction. Hands reach to the top of the bed and the feet down toward the bottom of the bed. You will feel the spine elongate (a gentle traction of the spine). Hold a few seconds and take deep breaths.

 

Next, place your arms to the side of the body at shoulder height, palms facing downward. Bend the right knee toward your chest and gently hold on to the right knee with the left hand. Draw the right knee across the midline (left side) of the body and twist the torso to a point which feels comfortable. At the same time, turn your head to the opposite direction of the bent leg looking toward the right hand. Hold this lower spine stretch and gently breathe for about 30 seconds. Repeat on the other side.

 

Out of Bed 

To get my kids going in the morning I sometimes play fun music to give them a little energy boost. Kids love to move their bodies, even first thing in the morning. It’s an instant pick-me-up!

 

 

Quick Stretches for Mom and kids 

The following stretches stimulate the nervous system and open the many channels of the body – especially the main channel, the spine – so that energy can flow freely and reduce stress. Also, by taking deep breaths throughout, the stretches will increase oxygen uptake, gently awaking the body.

 

1. The Mermaid

Little girls love this! For the boys I call it The Merman.

 

Muscles Stretched: Obliques (waist), lower spine and hips.

 

Sitting tall with both knees bent to right side of body, resting on both sit bones. The right hand is resting on right ankle and the left hand is extended straight up to the sky level with your left shoulder.

 

Inhale and reach up and over to the right side (legs) and turn your focus toward the sky, opening the heart center (chest upwards). Hold this stretch for 30 seconds and repeat other side.

 

Keep equal weight on each butt cheek.

 

 2. Butterfly Stretch.

Muscles stretched:  inner thighs and hips.

Sit tall with your legs turned out at the hips, soles of the feet together and the knees pointing out to the sides of the room. Place hands on your shins with the elbows resting on the knees, gently placing pressure as you actively press the legs down to the floor. Also, hinge forward from the lower back extending the spine.

 

Lead forward with the breast bone and keep equal pressure on each sit bone.

 

3. Downward Dog  (we call it the Elephant)

Muscles Stretched: Hamstrings, calves, lower and upper spine.

Hold up to 1 minute

 

Get on all fours placing your hands shoulder-width apart and knees under hips and toes curled pressing your heels in the floor.

 

Exhale, contract your abs and draw you shoulder blades down the back, extend and lengthen the spine and legs, reaching your hips toward the sky. Press your heels down to the floor and work toward reaching your chest towards your knees.

 

Pull your shoulders away from your ears by contracting the side of your back, slightly turn out you hands opening the chest

 

Now you’re all set for an energetic day with the kids!

About the author: Tracey Mallett (www.TraceyMallett.com)  is an internationally-recognized certified personal trainer and sports nutritionist. She is the author of  Sexy in 6:  Sculpt Your Body with the 6 Minute Quick Blast Workout. Tracey is the creator and star of the “3-In-1 Pregnancy System,”  for pre- and post-natal mothers. Her newest videos are “Renew You” and “Super Body BootCamp.” A proud mother of two, Tracey, now lives in
Los Angeles.  

 

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