As a new mom, you probably recoil at the idea of trying to get back into a workout routine. After all, you’re just getting used to the lack of routine that a new baby brings and those first couple of months home with your new baby can be rough on any new mom. Workouts don’t have to be overwhelming though; a quick tip for a new mom’s workout can take the stress off of you and bring you back to pre-baby shape faster.

While it might feel like the baby weight showed up over night, the truth is that it took nine months for your body to gain and while you might not notice it now, with the birth of your baby, you’ve already lost 10 pounds or more. Shocking, but it’s true! With that in mind, it will take a new mom roughly nine months or longer (depending on your activity level) to lose all of the post-partum weight that you’re left over with.

The best quick tip for a new mom workout plan is to start slowly. There’s nothing more important than your health. A crash diet might shed the pounds but rest assured, every pound lost will come back and bring friends with it. Plus you are putting your health at risk and your babies as well if you are breast feeding.

A brisk walk around the block can help you burn calories and give you a much needed dose of the outdoors. Build your walk up to about 20 minutes at a brisk pace. This is enough to help you get a boost of energy and ease into your new mom workout. It’s also an excellent way to change your scenery if you’re feeling stuck indoors.

If you can’t get outside, take that same 20 minutes that you’d devote to a walk outside and do 20 minutes going up and down the stairs. You’re exerting the same amount of energy with the same calorie burning benefits of a walk around the block.

Again start out slowly with a walk every couple of days and slowly build up to three times a week or more. Once you’ve gotten a walk routine down, you can begin adding in other exercises, including weights, Pilates, and cardio.

Tips for being happy with your postpartum body.

In a previous post called “ Am I Stuck With This Body” I wrote about not being pleased with the new body that pregnancy has left me. Prior to pregnancy I didn’t have the best shape in the world, but I did learn to like it and accept it. I was able to wear what I want and look good, life in my closet was great. While I was pregnant, I made a point not to look horrible. I wanted to stay in shape and look great and I was able to accomplish that with the purchase of a few maternity clothes here and there. Now that I am no longer pregnant and the maternity clothes no longer look good on a non-pregnant woman, I don’t have a clue on what to do. My wardrobe consists of two maternity jeans 3 maternity pants, quite a few maternity shirts. What happened to my pre-maternity clothes you may ask, although I still throw them in the mix they are outdated and do not fit the way they use to. Pregnancy has given my body some shape, but has also taken away parts I was very proud of. How can I feel sexy and confident with such an awkward shape? Get an entire new body is one way, but since they don’t have my particular size and shape at the store, I will give you a few tips I used to be satisfied.

It’s Mind Over Matter

The first thing you must do is stop pointing out what was once there and now has gone. I did that all the time. I continued to point out all the stuff that I now have that I do not like because of pregnancy. The funny thing about this is that we are the only ones that see a problem. I hated the “jelly belly” as I call it. But my husband never seemed to notice. My husband constantly told me I did not look like I just had a baby, but I know I did just have one. I see him everyday. Maybe your husband can notice you had a baby, but it really doesn’t matter to him. He loves you regardless and probably even more. With that said, remember it is only you that have a problem with your body. If you become more accepting and more confident in yourself, no one will ever know that you have a horrible postpartum body. To stop pointing out the bad begin to find parts of your body that you like. Stand in front of a mirror naked and look at all the positives that you have. In the mirror I look like I have so many curves and I love it, too bad my husband won’t let me just go out naked, so I tell myself how gorgeous I am and how sexy I look. Begin to search out the positive attributes that your pregnancy has left you with.

Go Shopping

To help you become even happier and confidant in your new body, purchase some new sexy underwear. If you are like me, I know you have some super comfortable granny size pregnancy draws. Yes, it is time to let them go, matter of fact, it is time to let all your underwear go. Buy some fresh new underwear, and make sure they are sexy. Nothing makes a women feel good than a nice pair of sexy undergarments. While you are at it, pick up a set of spanx. I love them. Not only can they aid in making you look smaller, but they make you look neat in your clothes. They can hide the rolls so nicely.
Find Your Style

Now that you have found all the positive parts of your body and you are becoming more and more satisfied with the new you, begin to find your style. I realized that I cannot dress the way I did prior to pregnancy. It just will not look good and I would look like I’m trying to hard. I began searching on the internet for clothes, almost as if I was shopping. I noticed that I did have a certain style that I liked. I also looked at celebrities. What were they wearing when they are not on the red carpet? I decided that Jada Pinket-Smith’s style is pretty similar to what I have been happy with while shopping online. Don’t be afraid to emulate your favorite celebrity, but remember dress according to the occasion, red carpet outfits will look a bit silly at the grocery store. Now that you have found your style and maybe your celebrity inspiration it is time to go shopping. I know, I know, you don’t have the money to buy all the items you need to look as good as you want at least that was my excuse. I realized that I can shop at Burlington, Marshalls, Old Navy, Ross, T.J. Max, just to name a few and get some really good items for a really good price. Also, you don’t have to buy your whole wardrobe or outfit at once. Pick up pieces as you find them and blend them into your current wardrobe while fading out the old, worn, and not needed items.

These are just a few techniques that I have used and am currently using so that I can enjoy my new body. Everyone has various techniques on what they do to become comfortable in their skin. These tips are not set in stone and may not work for everyone, if you cannot use these tips, please remember one thing, stay out of sweats. If you don’t make them apart of your wardrobe you will not get stuck into wearing sweats or yoga pants all the time. Stay sexy ladies!!!!

Felicia is the owner of I Complete Me blog. Focusing on maintaining the “me” in the midst of all life brings us.

An expectant mother will experience many changes to her body during the length of her pregnancy. Many changes are to be expected; some, however, are not. One of those changes many women experience during pregnancy is a pinched sciatic nerve which can cause pain and discomfort. Here are some tips for alleviating sciatica pain during pregnancy.

It wouldn’t be inaccurate to say that most people aren’t aware of the sciatic nerve, unless they have a problem with sciatica or know someone who does. The sciatic nerve runs from the lower back into the backs of the legs and feet. When this nerve becomes inflamed, through injury or pressure in the back, the pain can be nearly unbearable. It can even cause the leg to be weak, numb, or to tingle.

While it is not uncommon for women to develop sciatica while pregnant, it isn’t a guaranteed problem that every expectant mom will have to face. Quite often, rather than the baby pressing on the nerve which causes the pain, the sciatic nerve is being pressed because of damage to a disc in the spine. Unfortunately, pregnant women often experience disc injury, so it’s not uncommon for people to expect the two to go together.

Symptoms for sciatica include:

• Feeling of pins and needles in the lower back, going down the leg, possibly the foot
• Burning or shooting pain along the back of the leg, buttocks, or lower back
• Lower back or back of the pelvis pain which may extend into the foot
• Numb feet or legs

What can you do if you develop sciatica during pregnancy? If you’re lucky, the pain or discomfort will subside on its own, which is often the case. Unfortunately, this may take up to six weeks to happen. A physical therapist may be able to help you by using manual therapy to alleviate the pressure and discomfort.

Your doctor or therapist may suggest specific exercises that will strengthen your abdominal muscles, back muscles, and pelvic floor muscles, which could aid in delivery. These muscles can also be used by women who have already delivered to help them maintain strength in these particular muscle groups.

Another option is to find a chiropractor that has experience with prenatal women. You may be able to find a chiropractor that specializes in prenatal chiropractic care, with special pillows or tables to make adjustments easier for them.

Try to be careful how you walk and sit while pregnant. If your posture is poor, learning to adjust your posture may help tremendously. Not only will you look better, you’ll likely feel better as well. Avoid staying in one position for long periods of time; exercise and stretch but not while you’re actually in pain.

Sciatic pain during pregnancy is not uncommon, but there are things you can do to lessen the effects. These are only tips for alleviating sciatic pain during pregnancy. Check with your doctor if you experience sciatica during pregnancy and follow their advice.

Let’s face it, ladies, not all of us have taken the best care of ourselves. Quite often, we’ve overeaten, been inactive, and didn’t really think of the consequences. Then we start thinking about having children and we vow to do better, especially when we find out we’re expecting.

No one can dispute the benefits of exercise on the body. These benefits are equally, if not more, important for an expectant mom. So, unless you have limitations that will keep you from exercising, take your doctor’s advice and get active.

Here are some of the benefits of exercising:

• Helps you feel better by giving you a boost of energy, helps you relax, relieves backaches, reduces constipation, helps maintain your joints, and helps you sleep better at night. (And you’d better sleep well now; sleep is often a distant memory once the baby arrives!)
• Helps you look better by increasing the blood flow to your skin. This helps you have a healthy glow and can be helpful for maintaining beautiful hair.
• Prepares you for birth by developing strong muscles and a fit heart. These can be very helpful during delivery. By learning to breathe properly during exercise, it can translate to less pain during labor.
• Helps you return to pre-pregnancy weight by keeping you from gaining as much weight during your pregnancy. Your priority in exercising while pregnant isn’t to lose weight, it’s to develop and maintain a good fitness level so you’ll be healthy during your entire pregnancy.

And here are five great way for expectant moms to exercise:

Walking - This is the easiest, cheapest, and best all-around exercise while pregnant. You’re not jarring your joints, you can adjust your pace to meet the terrain, and you can do it without buying any special equipment. Walk at a quick pace for at least a mile, three days a week. Don’t forget to start out slowly for five minutes and then slow down and cool down for five minutes at the end of your walk.

Swimming - The buoyancy of the water may be just the thing you need in your late pregnancy. This time will give you a chance to feel weightless as well as helping to build your muscles and develop good breathing techniques. Water aerobics may be another option for you, since it doesn’t stress the joints.

Running - If you previously ran at some point before pregnancy, you may still be able to run while pregnant. Check with your doctor to make sure it’s okay with them. Don’t overexert yourself while running; pace yourself to avoid injury, especially as your center of gravity changes over the length of your pregnancy.

Low-impact aerobics - Maybe you can find a pregnancy-friendly aerobics class. You want to avoid jarring motions, for the baby’s sake, as well as your joints. However, low-impact aerobics may be what the doctor ordered. Go slow, listen to your body, and enjoy the camaraderie.

Yoga or Pilates - These exercises can be tailored for pregnant ladies. You can stretch and maintain flexibility, which will be important for birth. They also help you relax while they strengthen your body.

Exercising is important for a healthy body. These five exercises for moms who didn’t exercise before pregnancy improve your pregnancy, and they will surely help during labor and delivery. Don’t forget to listen to your body and follow your doctor’s orders. You may find you’ve enjoyed yourself so much during pregnancy that you continue to exercise long after the baby is born.

By: Carrie Lauth

Are you currently pregnant and discouraged about getting back into shape after having your baby? Or maybe you’re a new Mom who is exhausted and getting to the gym is the last thing on your mind! Either way, I hope the following tips help you lose that baby weight.

I don’t have any fancy initials behind my name, I’m just a Mom of 4 kids. I’ve been able to get into my favorite Gap jeans fairly quickly after my babies, and I’ve observed that women who do the same have a few things in common. Here are my tips for losing the weight postpartum:

1) Don’t use pregnancy as an excuse to binge.
Pregnancy is the time to get strict about nutrition. Eating junk food will produce a small baby and a big Momma. Make your pregnancy a time to turn over a new leaf if you are a junk food junkie. You’ll be developing habits that will serve you well as you teach your children about nutrition.

At the same time, don’t obsess about weight gain. I gained between 35-50 pounds for each of my pregnancies, and still didn’t have trouble getting back into my old clothes within a few months postpartum. Focus on good nutrition, stay as active as you can, and you won’t go wrong.

2) Breastfeed your baby.
Breastfeeding burns around 500-700 calories a day. Wow- that’s not bad for sitting around relaxing on the couch! Your body puts on 9 pounds during your pregnancy specifically for the purpose of lactation. The extra weight is laid down on your thighs to make sure you will have enough fat to burn to make milk for baby. Call it “famine insurance” if you will. If you don’t breastfeed, guess what? That 9 pounds stays.

Several studies show that nursing Moms return to their prepregnancy weight more quickly. Nursing also helps your uterus contract back to its prepregnancy size faster. Plus you’ll have a nicer decolletage to boot!

3) Talk a walk every day
Walking is probably the perfect exercise for new Moms. It’s not stressful on your joints (which are still loosey-goosey from the pregnancy hormones for a while after you give birth). It’s free and doesn’t require a babysitter or any special equipment. It gets you out in the sun, which helps regulates your sleep/wake cycle, causing you and baby to sleep better at night and possibly helping prevent postpartum depression. And you can do it with a friend. If you’re sleep deprived and can’t bear the thoughts of exercise, call up a buddy and make a date with her to walk several mornings a week. Then you can treat yourselves to Starbucks and gossip afterwards.

4) “Wear” your baby
In addition to the many other benefits, using a baby sling or other soft cloth carrier and wearing your baby will burn lots of calories during the day as you do your household chores or care for other children. It also makes it easier for you to be active. You’ll be less tempted to sit around. Throwing on a sling and sitting baby inside it is much easier than lugging out and setting up a heavy stroller.

5) Curb those cravings
Postpartum Moms have cravings for several reasons. One is because serotonin levels are dropping, leading to cravings for sugar. Substitute snacking with another, health producing activity, like getting together with your buddy and going for a walk.

Another cause of cravings may be low blood sugar due to inadequate nutrition (eating too infrequently or eating too much refined sugar). Keep your blood sugar in control by eating frequent small meals that are balanced in nutrients. Keep snacks handy that you can grab quickly before you feed the baby. You need fats, protein and complex carbohydrates. Things like dried fruit and nuts, granola, full fat yogurt (buy the plain kind and mix in all-fruit jelly. Most yogurt has way too much sugar otherwise), kefir, vegetables sliced ahead of time and served with dips, hummus, whole grain pita bread, fruit smoothies, etc will keep your blood sugar constant and provide good nutrition. And keep taking your prenatal multivitamin to help prevent deficiencies that may cause cravings.

6) Avoid excessive caffeine
Drinking too much caffeine leads to insulin surges which cause your blood sugar to drop. When this happens most people head straight for the refined carbs to quicky bring their blood sugar back up. That’s no good.

7) Get enough rest
Easier said than done for a new Mom, to be sure! But if at all possible, nap with your baby. When you are terribly sleep deprived, you tend to gain weight. Consider bringing baby to bed with you if you are nursing. You will sleep better, baby will sleep better, and Daddy will sleep better (making it more likely that he will take baby for a walk and let you nap some afternoons!). Women all over the world have been doing it for thousands of years. As long as you are not morbidly obese, using sleeping pills or inebriated, cosleeping is safe.
Focus on good nutrition
This is also a challenge for a new, stressed out Mom. Check out books like “The One Armed Cook” for ideas on how to prepare healthy meals with a baby in arms. Visit a La Leche League meeting and ask other Moms how they manage to eat well with kids in the kitchen. Some Moms who were former junk food junkies have done well with the following technique. Before feeding themselves a particular food, they ask: “Would I feed this to my baby?” If the answer is no, they don’t eat it.

9) And lastly, give it time
Be realistic- don’t expect yourself to be back into your favorite jeans within a few weeks of delivery. In the meantime, appreciate your new, womanly curves (especially the cleavage that breastfeeding gives you!). I noticed that my clothing style changes somewhat after I have a baby. My normal tailored, classic look gives way to a soft, feminine style that flatters my postpartum body more.

Rejoice in your body that can do such awesome things as give birth and nourish a new life! Likely, your partner is much more forgiving of your changing body than you are. Just the other day as I was feeling embarrassed about my still stretched-out postpartum belly, my husband commented on how sexy my belly was, “because that’s where my babies grew”.

Enjoy your new baby!

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Beating The Heat When You’re Pregnant In Summer

The heat in the summertime can be quite unbearable for the average person. When you are pregnant, the discomfort increases tenfold. Learn how to beat the heat and stay safe while you are pregnant. Let me start by saying that I had my oldest child on July 30th of an unusually hot Summer here in Seattle. So I can still remember just how horrible it was to be big and extra sweaty.

The first thing to remember is to avoid overexertion. When the temperature rises, it takes less effort to make one tired. If a trip to the grocery store leaves you feeling drained, a few minutes on the couch with your feet propped up is well deserved and necessary.

Work or leisure activities out of doors should be kept to a minimum between the hours of ten o’clock in the morning and four o’clock in the afternoon. When the sun is at its highest point, the risk of heat related illnesses increase. If you must be out at these times, wear a wide brimmed hat to shade your face and light colored clothing.

The most common heat related illnesses are heat exhaustion and stroke. People don’t pay enough attention to their symptoms to realize that they are coming down with something that could be potentially life threatening. When you are pregnant, paying attention to early warning signs are very important.

Extreme heat causes the body to sweat more in order to cool off. When there is not enough water taken in on a hot day, you can become dehydrated. Some symptoms are: constipation, thirst, fatigue, dizziness, and dry lips. Getting to a cool and shady place to rest is advised if any of these symptoms are noticed.

Heat exhaustion involves dehydration and exposure to high temperatures for a prolonged amount of time. Nausea and headaches can occur in this case. When symptoms like this occur, your body’s cooling system has begun to malfunction in some way. If your body can’t cool itself off then neither can your baby. Their organs are still developing and they lack the ability to sweat.

Heat stroke raises the body temperature to dangerous levels (over 100 degrees Fahrenheit). Fainting and convulsions could result. Medical attention is needed right away to avoid a fatal outcome.

Heat related illnesses could cause premature labor contractions. A baby’s heart rate will increase beyond the normal. Hyperthermia can cause birth defects in your developing baby if experienced during the first or third trimester.

Playing it safe when the weather gets hot will keep you and your baby safe from harm. Drink plenty of fluids, dress in cool fabrics, and take a break as often as you need it. Paying attention to your body will keep the warm weather from becoming dangerous. The July I was pregnant I spent most of it in a lawn chair directly under a sprinkler. Yes some made fun of me, but I was comfortable and didn’t care. lol

Are you a mom-to-be who’s Nervous? Excited? Overwhelmed? Don’t worry – these are all normal emotions and ones that will change with each passing day.

Grab your free Pregnancy Tips that will help ease your mind..and body from moms who’ve been there and know what you’re going through, every step of the way.