Happy Spring, WellnessWinz Readers!
I’m officially back from maternity leave! *Deep breath.* Let me tell ya, it has been a whirlwind. This entire lifestyle shift means that I may not be able to blog as much as I would like to for a little bit, but I will do my best to produce meaningful and relevant content when and where I can until a better rhythm is established (and my son is letting me get more than a couple hours of sleep at a time, lol).
To kick off my return to the blogosphere, we have a somewhat humorous post: The Similarities between Parenthood and Personal Training. That’s right guys, I went there. I’m bold enough (or crazy enough) to compare my experiences as a new mom to the personal training experience. It turns out that my little one can be just as tough and demanding as a boot camp sergeant! He is my new little boss man and he kicks my butt. I’m like “No more! Have mercy, pleeeaaasseee!!” and he’s all “You WILL NOT rest until you climb the stairs 50 more times to check on me, change 20 more diapers, and feel like your back is going to break from rocking me!”
Just following his lead! 😉
A lot of the lessons I’m learning as a mom parallel ones I have experienced through exercise. For example, oftentimes anxiety over a situation as a mom is worse than the situation itself. For instance, within 24 hours of writing this my husband and I experienced one of the biggest fussy streaks in our son’s life. Every 45-50 minutes (one sleep cycle), he would wake up wailing and would be inconsolable. He did this all day and all night. None of us slept and we were all extra tired and cranky as a result. I began franticly googling all sorts of mumbo-jumbo and determined that he was experiencing a sleep regression. I was so sure of this that I texted some of my mom-friends and asked how on earth they survived such episodes in their children’s lives. I had resigned myself to sleeplessness for the next few weeks and was depressed thinking about the cloud hanging over all of us, bleeding into my birthday week and my first Mother’s Day. A bit selfish, but true.
When the crying escalated to an off-the-charts level, I felt desperate. Surely this wasn’t just something weird about my son’s sleep development, right? I mean, I get it – any change in my sleep patterns and I’m a crazy person. I called the pediatrician and we agreed to have him looked at. It took the doctor all of a couple minutes and a handful of questions to get down to the bottom of this stressful situation: he was constipated. My mind spun a million miles an hour over this simple explanation behind the manic day we barely survived. As I calmed down I realized that the simplest explanation was the right one. It wasn’t a complicated situation with his sleep. It was simply a need to poop. Poor baby. Apparently mama’s milk is so easily digested and turned into little baby parts that pressure doesn’t always build up in a baby’s system to help eliminate waste.
Crazy how he went from this tiny preemie …
…to this happy big boy!
Similarly, a lot of people come to me wanting to lose weight via personal training and pour out all sorts of complicated reasons for why they have been having challenges with it. I get it; losing weight is a physical, mental, emotional and sometimes spiritual process. Unfortunately though, we can get so caught up in thinking of the reasons that we AREN’T losing weight (job, time, family, convenience, etc.) that we bypass the simplest explanations for what WILL help us: controlling our diet and managing an exercise schedule and/or active lifestyle. The anxiety over trying to find some complicated solution for weight-loss troubles can blind people to the simple truth: they put a fork into their mouths one too many times a day and never hit the gym! Not exactly a mind-boggling revelation, right? If only we could drop our anxiety as parents and/or people looking to feel good physically, then we would see the answers to our problems with more clarity instead of fishing for complicated, far-reaching explanations. Or turning to Google for the umpteenth time.
Creative ways to stay active! On-the-go napping!
As a mother and personal trainer, I’ve learned that wellness is a balancing act, that change is a universal truth we can’t shake, that hormones are boss, and that your own opinion is the most important in determining what is right for both your body (and baby). Another very tangible lesson is that perseverance pays off…
Moms are encouraged to do “tummy time” with their babies; 3-5 minutes a couple times a day placing the baby face down so that neck, back and chest strength can develop through the baby’s effort of trying to lift his head and press away from the mat. When my son was first born, a month early, he was way too little to even consider trying tummy time. At just over 5 lbs he would just lie on the mat like a fragile little bird fallen out of its nest. At best, he might occasionally lift his head a tiny bit. We’re talking an inch or less. It was hard to imagine he would ever be able to do more.
Like a good personal trainer mom, I kept putting my baby on the gym mat for tummy time a couple times a day. Some days he wouldn’t tolerate it and would squeal and cry until I picked him up and other days he seemed to get the idea. He would attempt to lift his head and look around (complete with grunts and pitiful gasps). Around two months of age he was able to press up and look around while also cooing. Cutest thing ever. And at three months he surprised us one day and decided to roll over! The personal trainer in me beamed with pride over this early accomplishment. Bit by bit he grew before our eyes and today the gym mat is his favorite place during play time. In fact, many times as soon as I lay him down on it, face up or face down, he breaks into a big grin and squeals with joy as he works to grasp toys with his hands and kicks his legs playfully. It’s hard to imagine that this evolution will also turn into crawling and walking one day!
Tummy time pro!!!
Isn’t it funny though…that a person (even a tiny one) can accomplish feats they were never physically capable of with just a little bit of effort on a regular basis? Like adults attending the gym or working out, there are days when my son just isn’t feeling tummy time and there are days when he loves it. It’s normal to have days when we don’t feel like exercising, but persistence will go a long way. All we need to do is bite off a little, manageable bit at a time and we will see results emerge.
In my first three months postpartum, I’ve taken a similar approach. I’ve stayed consistent in being active but have taken things gradually. Thanks to having realistic expectations for my physical abilities day by day, I’ve actually been able to exercise 78 days out of 102 so far. That’s only 24 days postpartum without some form of movement. Mind you, a good number of the early days were focused on simple things like going on a walk, doing basic (and safe) core exercises on a mat, and performing yoga balance poses to regain stability after labor and delivery. Let’s not ignore the fact that there were Kegels too…LOTS of Kegels. Around three weeks postpartum, I was able to resume light weights at the gym and light resistances on cardio machines for short periods. Around five weeks postpartum I went for my first run – and wow it felt incredible!! Especially since I no longer had a baby in my belly to carry along! Although these days I do push him along in the stroller and it ain’t easy!!!
Stroller workout adventures!
Today, three months postpartum, I’m able to do almost everything I did before pregnancy – maybe even more! I feel like my emphasis on core conditioning (which I used to not prioritize as heavily) has left me stronger than ever in my stomach. Also, I’m shocked at how my cardio conditioning never felt like it took a hit since I stayed active during pregnancy. On my first run I felt like my lungs and adrenaline could have carried me through a marathon (although in reality that’s probably a euphoric disillusion). Staying active has not been easy in the wake of caring for an infant and suffering major sleep deprivation, but exercise has been a life saver, just as it was for my mental and physical health during pregnancy. I would be stir crazy and cranky without it.
When I left the hospital after having my baby I was shocked that I still had about 17 lbs to lose. Today, I only have about 3-4 lbs of that left. The short 30-45 minute long exercise sessions combined with eating about 200-300 calories less a day (than needed for weight maintenance) has helped me shed a few pounds a month. Honestly, it hasn’t felt like the exhausting post-pregnancy weight loss journey I feared. This is thanks to taking things slow and approaching the process with balance – something I’m confident all of my readers can do in their weight loss and fitness journeys if they approach them with patience and perseverance. Any good personal trainer or parent will do the same, approaching things on a daily basis, not trying to rush through rearing a child or getting a client fit. There is a due diligence and process to both. It’s all about the little steps. The small things DO add up – for babies trying to lift their heads up off the ground and for adults trying to see one pound melt off at a time.
Leaving the hospital 17 lbs heavier than before pregnancy
One month postpartum
Two months postpartum
Three months postpartum thanks to just a little effort adding up!
Happy to be back with you all in the blogosphere!
Yours in health and wellness,