5 Fitness Tips for Postpartum Moms.

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Happy New Year, friends! As I mentioned before the holiday break, I am taking some time with my new baby love, and I am sharing some posts from esteemed and treasured blogging + entrepreneur friends. Today I'm excited to introduce you to Kate, mom of two boys and founder of BeyondFit Mom, a postpartum weight-loss/healthy living program that combines nutrition, exercise and community to achieve health goals. I "met" Kate through the opportunity we had to chat with Jillian Michaels and I am thrilled that Kate is here today to share some of her fitness tips for postpartum moms.

New moms have a lot to think about: when to feed the baby, what to do if they cry… and how to get rid of those extra pounds packed on during pregnancy.

There is a TON of conflicting information out there about how to lose baby weight.  If you’re not an expert, it’s really difficult to know where to start. Especially when you’re sleep-deprived, overwhelmed, and already have so much else on your plate!

If you don’t know where to start (or if sifting through fat loss programs makes your head spin), you’re not alone.  But getting back your pre-baby body doesn’t have to be complicated….

Here are 5 easy to follow postpartum health and fitness tips to help you bounce back after baby….

1. Set realistic goals! 
When it comes time to get serious about losing the baby weight, make sure you keep your expectations in check.  It’s tempting to set unrealistic goals and then be frustrated when we aren’t where we “should” be. Although every new mom is eager to look like our old selves again, one of the most important things to remember is to be patient with yourself. Give yourself some grace and remember, it CAN be done… but it’s going to take time to get your body back.  How much time?  The National Women’s Health Information Center advises that about one pound per week is a safe amount of weight to lose postpartum, and will not affect your milk supply or the baby’s growth.  With the average woman gaining about 30 pounds during pregnancy, and typically losing around 18 to 20 in the first month, that final 10 pounds will push your postpartum fat loss goal to several months after baby makes an arrival.

2. Do it at home!
“Getting slim without the gym” has been favorite motto since becoming a mom.  As you know, there are some days when getting out of the house to exercise is simply not an option. The good news is that you can still get fit in the comfort of your home. Don’t despair if you feel like you don’t have time to get to the gym.  Remember, our goal is to do SOMETHING.  And you can get a fabulous fat burning workout in the comfort of your own home. Hold your baby and do squats and stationary lunges (no weights needed!) for your lower body, then lift your baby overhead (get ready for some giggles) to strengthen your arms and shoulders, or lay on your back and do “baby chest presses.” And during those precious 30-minute nap times, grab some dumbbells and get in a quick weight training workout while your little one sleeps! 

3. Lift Weights!
Speaking of weight training… if you’re ready to get your body back, cardio alone won’t cut it.  This is the most often missed secret in postpartum fat loss. If you’re wondering how to lose baby weight, you have to look past the cardio and on to the weights. The most successful postpartum training plan incorporates a balance of activities including leisurely walks, some HIIT, plenty of stretching, proper core rehabilitation (especially important for moms who have diastasis recti), and also weight training. Cardiovascular exercise may get you bigger or smaller, but you will stay the same shape - weight training is the #1 way to change the shape of your body.  I recommend that moms do strength training 3 times a week for 30 minutes to boost their metabolism and balance metabolic hormones that help burn fat long after your workout is over. This will go will a long way toward tightening and toning your body as well.  

4. Eat Right! 
Proper postpartum training must always be fueled by proper postpartum nutrition.  I see far too many moms trying low calorie, fat diets as they try to figure out how to lose baby weight.  Diets don’t work.  In fact, many times these types of diets make you fatter.  As a new mom, your body needs maximum nutrition to recover from pregnancy, refuel after your workouts, and if you’re breastfeeding, to provide fuel for your baby, so immediately dropping your caloric intake to an unreasonable level isn’t healthy, and may actually cause you to gain weight or do some long term damage to your metabolism. You certainly don’t have to count calories (in fact, I prefer to focus on quality over quantity). To give you an idea of what you need to sustain your baby while you are breastfeeding and safely lose fat, the National Women’s Health Information Center advises consuming at least 1,800 calories per day.  For a healthy baby AND momma, concentrate on well-balanced, healthy food choices that include foods rich in calcium, zinc, magnesium, vitamin B6 and folate. Remember to focus on foods that keep your hunger, energy and cravings balanced.  If you do that, the caloric intake will take care of itself.

5. Find some accountability!  
Having social support, whether through friends, or family (or awesome women in an online community) is key to reaching your long-term goals. We are social creatures by nature, and we feel good when we have someone who listens and can relate to what we’re going through.  Consider getting involved with mommy and baby fitness classes (You can workout and bond with your baby at the same time) or join a group workout if you belong to a gym.  Group training- both online or in person- allows us not just to get a great workout, but to develop and foster friendships- many of which reach beyond the walls of the gym.  If you don’t have a local group, connect with moms in a similar situation as you online…. If you need a friend, I’ll keep you accountable! The key is to establish a built-in support system and to make sure you have someone to help you on your journey.

About Kate (aka BeyondFit Mom)
As a new mom, I know what it’s like to be a busy woman who wants to regain her body (and energy). I created BeyondFit Mom to give women the tools needed to reach their fat-loss, health, energy, nutrition, and training goals. It’s not about a quick-fix program that leaves you floundering after a few weeks. BeyondFit Life is about results now and in the future. It’s about ongoing support, learning, education, and information sharing so you can take your results “BeyondFit” and into the rest of your life.

I’m the founder of BeyondFit Mom, with a Bachelor’s degree in Health and Exercise Science. I’m a professional fat-loss expert with years of experience in helping women shed body fat, boost fitness, and learn how to live a fat-loss lifestyle.

I’m also a mom to two little boys, and BeyondFit Mom is my other baby! You can read more about me here.

 

Thanks for sharing, Kate! Make sure to check out her instagram account, too - there are tons of quick fitness tips and yummy recipes that have me drooling :)

The Final Weeks of My Only.

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I'm just really proud of the person he's become.

Yes, he disobeys and throws massive tantrums. And he does those things in public when it embarrasses me, sure.

But mostly, he is this sweet, funny, sensitive, polite, extremely observant person who makes me really really proud. He notices when the moon is in the sky (during the day!), even when I'm certain it's not out. He says please and thank you, and even though he mixes up when he's supposed to say "Yes ma'am" and "Yes sir", he still tries and it just makes my heart smile. He is a show off, which I can't fault him for, because I was the exact same way. "Watch me, Mom!", he shouts at the top of his lungs. All day long. So much shouting. But it works out pretty well because that's what I want to do - I want to watch him and marvel at the stunning person he is. The funny person he is. The smart person he is.

I have another baby coming soon. Soon I won't be able to tell my little son that he's my favorite boy in the whole wide world. Soon I won't be able to just sit endlessly in his bedroom with my morning coffee and watch him almost break the crib with his feats of jumping. Soon I will be a heart divided, a mind unfolded in full-blown multitasking, an attention that sways with the alternating needs of two boys.

And that day is nearing, all the time it's nearing closer.

It's alarming to think about my heart opening up to another little person in the same way that it has with Everett. Because he made me the mom that I am. He made me love motherhood. He made me fall in love with myself in a new way. He made me believe in a capability that I wasn't prepared for - he made me follow my instincts, discover an awakening of my mothering nature, and grow as fast and mightily as him because, well, I didn't have a choice. As a mom, you have to be all in. This role is the greatest thing I've ever done, but if you had told me that prior to this precious boy, I couldn't have believed you. Because I had other things to do, and frankly, because mini vans really turn me off.

Did I mention Stevie really wants to get us one?

I am processing these thoughts this morning, because they need to be processed. I imagine that every mother goes through this phase when they are expecting another little one, but it feels unprecedented when it's happening to you. I am pursuing time and engagement with my toddler son right now, because soon everything will change and I want him to know, how very desperately, that I want him to feel my love and appreciation for who he is. I love and hate how big he's getting. My baby, my big boy.

P.S. - Thanks to Rocco + Norah for sending us my turban and his beanie for the changing weather of the season - I have been wearing mine every third day for weeks. You know what happens on the third day? Dirty hair. :)

Outfit Details:
Mine:
ASOS Cold Shoulder Top, Gap Maternity Jeans, Forever 21 Kimono, Rocco + Norah Mama Turban in Napa (c/o)
His:
Rocco + Norah Reversible Palm Springs Beanie (c/o)
 

Multitasking Motherhood.

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Moms wear a lot of hats. And that's not just because we are trying to hide the dirty hair (just an added bonus).

We are busy, we are constantly innovating, continuously problem-solving, multitasking, thinking through the next meal plan and activity and whew - trying to get some laundry done while we're at it. Don't even get me started on full-time career moms because I don't know how they do it. I can only hope they outsource a lot.

All this multitasking can sometimes lead me to forgetting to take care of myself. Being so focused on the family and their well-being is the nurturing gift of being a mom, but I often have to ask myself, "Did I take good care of me today, too?" This past month my family spent our time in New York while the husband tackled a work project. We wanted to keep our family together and enjoy a mini adventure instead of missing dad for an extended period of time. I loved that we got this time together, but wow, it definitely threw off my normal routine, and Everett's, too! We settled into a nice schedule after a week or so, figuring out where to grocery shop and which parks were better (the ones with big water fountains, duh mom). But one thing I had to figure out was how to squeeze in some exercise while not having any free time to myself - no babysitters, no grandmothers to lean on, no school to occupy him for a few hours. Just me and Everett, all day, everyday.

I got creative with our park dates and amped up my "play" self. Made sure to dress properly for the occasion and hightailed it in the stroller to our favorite local destinations for some good old fashioned park time. It might not have been as focused as an hour at the gym or my new barre class obsession, but it was surprisingly athletic! I really believe that if you get intentional with a goal, you can make something happen! We did all the normal park activities, but I leaned in a little more than normal and engaged with him in a really active way. And you know what? It works! How silly is it that just fully committing to the moment could actually give me the exercise I would have never expected to get. I promise, this motherhood gig is full of surprises.

This Isabella Oliver top epitomizes the needs of a multitasking mom, and is something you could wear to the gym, the park or out to dinner, and it would equally serve all purposes beautifully. I wore this on a play date with Everett and Stevie one evening (we had to show Dad the newest of our park finds), and afterward I quickly threw on a different pair of pants and shoes for dinner downtown. We went from the playing on the swings to ordering crepes in about ten minutes flat, and that included freshening my lipstick and throwing on some earrings :)

The pieces in this collection make me realize there are other moms out there who "get it" - the need to take care of your family, take care of yourself, stay active and be flexible with the moments we are given. And feel stylish while doing so (I should have put that higher on the list just now, because who am I kidding - IT MATTERS). The Isabella Oliver brand is attractive because it's created by a mom who recognizes the need for beautiful, transitional clothing for the ebb and flow seasons of motherhood. The amazing part about the fall collection is that almost every piece works beautifully for before and after the baby comes. I think there is something magic in the ruching (and I don't normally care for the look of ruching), but the way it folds can easily accentuate a baby bump or look really slimming when there is no baby bump to display :)

A few other pieces I am loving from the fall collection are this dress (perfect for holiday parties!), this tunic (another multitasking piece), and this top (because seriously, SO cute). If you're into catalogs (I am), you can request one here - and it's a fun read, kind of like a book.

Look 2:
Isabella Oliver Helston Maternity Top, Sebago Claremont Boots, Gap Maternity 1969 Full Panel Skinny Jeans, Kate Spade Stevie Diaper Bag (mine is sold out, similar color here)

Many thanks to Isabella Oliver for sponsoring this post and providing free product. All opinions expressed are my own.

Our 5 Favorite Toddler Reads (Lately).

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One of my favorite things in the world is reading books with Everett before we put him to bed at night. He gets so snuggly and focused on the story - it's just the sweetest. I know that every parent must feel like this, but still, the whole parenthood thing somehow feels like a one-of-a-kind wonder when it happens to you. Most people read books with their kids at night, right? But it still feels like our own little ritual and I am just so grateful to have this meaningful experience with him, especially since my days as a mom of just 1 are numbered. I'm really trying to soak up our time together, just the two of us. Sharing my love for books with Everett has been a really special process, because I was a child who absolutely loved to read. It's been amazing to see how his appreciation for reading has grown as he's gotten older and his understanding for stories has expanded. Lately when we're reading, he points to the characters and laughs at the funny parts and imitates the sounds of the animals/cars/trains in the story. He's just the best.

I wanted to share a few of our favorite reads lately. I am always on the hunt for more story books, especially good ones that actually make me laugh, too. Because let's be honest, some kid's books are LAME. The following aren't. :)

1. Goodnight, Goodnight Construction Site
This is such a great book for little boys. It goes through the process of each tractor on a job site, what they do and how they work, and then how they get ready for bed in the evening. It's so cute. Everett got this as a gift from his girl "friend" Finley and he has really gotten into it in the past few weeks. He even says, "goodnight, tractor!", "goodnight, dump truck!," and "goodnight, crane!" as each one goes to sleep in the story. It's sort of long though, so it took him a few months to actually finish the book. He would usually get bored halfway through, but not anymore!

2. Knuffle Bunny
This book legitimately makes me laugh out loud. Something about the illustrations of how the parents are depicted in the book is just so spot-on. This is a great one, especially for kids who have a special animal, doll or blanket that they carry around. This story has helped us teach Everett why it's important to take care of our "babies" (that's what he calls his stuffed animals) so that we don't lose them in public places. This was also a gift from his friend Evie - his friends really know how to pick cool books!

3. Dragons Love Tacos
I can't help it - every time I read this book to Everett, it just comes out in a Boston accent. And I do a terrible Boston accent, but still! Something about the main character of the story is just so Massachusetts to me. Bahahah so I end up reading this book and laughing through most of it because I'm a dweeb with a terrible accent and then Everett laughs at me and then we get hungry for tacos. Aside from all of that, the book itself is adorable.

4. Paddington at the Rainbow's End
Another gift! We just brought this one back for him from across the pond from his London pals Ella & Milo, and he's already asked for it every single night since then. He absolutely loves how Paddy walks through the village in his rain boots and coat, finding items that are different colors of the rainbow. It's such a sweet story, and he has a Paddington Bear that he clutches the whole time we read this one. So so good.

5. Peep!
This is an interesting book, because almost the only words used in the entire story are "peep!" It's about a baby duck growing up and how he goes from saying "peep!" to "quack!" But the thing about this book, is that Everett giggles so hard every time I say "peep!", which is obviously a lot in this one. It's not even a funny story, but by the end we are both practically on the floor from laughing and such silliness. It's really wonderful. But then we usually have to read another book to calm down, so it's not a closer, if you know what I mean.

There you have it! Just a few of our favorites lately. Like I mentioned before, I am always on the hunt for great books - any you can recommend? Leave in the comments below please, I know other parents out there would love to know, too!

Happy 2nd Birthday, Everett!

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Tonight when I was putting you into bed, at the very last moment, you wrapped your arms around my neck and placed your head to sweetly on my shoulder. You sighed softly and said, "My mommy." I was so taken aback - this wasn't something you had ever done. So of course I answered, "My Everett", and you replied, "My mommy", and we did this over and over again. About ten times in total. Then you leaned your body down, motioning that you were ready for bed.

I laid you down, my memory flooding with the moments of being in labor with you, exactly two years before. My Everett.

I am overwhelmed by how tender you are, how unbelievably sensitive and outspokenly sweet you are. You are all boy, with the yelling and the stomping and the throwing balls at all the furniture in the house. But then you are also my Everett, telling me my dress is beautiful (true story - every single time I wear a dress, he says, "Mommy dress beautiful") and noticing when I actually fix my hair ("Mommy take shower? Mommy, what with this hair?"). You are a mountain of a person - so full of life and love and goodness, that I am convinced that the world is a precious place, just because you are in it.

I can't believe you're two today. This second year of your life has been teeming with adventure - you took your first steps the week of your 1st birthday, just a few days after moving into this new house. You started "school" and hated it so much it made both of us cry. Thank goodness you realized how much fun it can be when you let your teachers and friends love on you. You learned to throw a ball and a frisbee and swing at the playground and run fast. You broke your leg. That really sucked. But we watched you heal and it made both my muscles and my heart stronger, carrying you and caring for you. You are a person of great boldness and courage and strength. I couldn't be prouder of you, little son.

Your favorite things these days? You love bagels. Fire trucks. Dinosaurs. ELMO. The color green. Playing outside. Riding on the golf cart. When Dad gets home from work. Wearing your hat backwards. Wearing Nikes. Eating waffles. Balloons. "Flying" with Dad. Reading books before bed. Fruit snacks. Bird watching! And a million other things, because you love a lot. You're the best thing in my world. It's such a privilege being your mom.

I love you so much, Everett. Happy 2nd Birthday, my boy.

P.S. - My mushy thoughts on Everett's 1st birthday.