9 Months On, 9 Months Off

Written by Farel Hruska,
Rebounding from labor and delivery is a process. You think that you should lose the baby weight and be back where you were before. Here is the reality of the postpartum woman: It took nine months to gain the weight, allow at least that long on the way back.

In addition to your body housing a growing baby and the extra weight it took on for the job, many other changes occurred. The hormone relaxin was released in your body to loosen your joints. This hormone helped your pelvis adjust for your growing baby. Just because you delivered your beautiful bundle of joy, doesn't mean your skeletal structure returns to its previous position. Your hips bones may be wider, and that isn't necessarily a bad thing!

Muscular changes are also apparent; a lengthened Trapezius, hand-in-hand with tightened pectorals, lead to forward shoulders. The weight of the breasts can cause discomfort as milk production begins, as well. The energy needed to care for a newborn can lead to fatigue and muscle pain. All that being said, go easy on yourself.

Beginning a workout after giving birth can be intimidating, but as you get in to a regular routine, you will start to see some very profound strides towards lean muscle mass and the reduction of fat. In addition, you will lower your resting heart rate, expand your cardiovascular threshold, sculpt your muscles and gain more energy along the way.

You may, in fact, be healthier now versus pre-pregnancy! How about that? So, you don't fit in your old jeans? So, the number on the scale isn't what it was when you were single? Great! Celebrate this change in life. Enjoy the beautiful and glorious gift of being able to bring a child into the world. Enjoy your health, your energy, your everyday victories and the moment by moment, overwhelming joy of being "Mom". Above all, go easy on yourself. It is about the journey!

Nine Months Off

Here are some month-by-month tips for getting back into shape after baby:

Month 1
Focus on reconditioning your core--abdominals and pelvic floor muscles--with gentle pelvic rocks and kegels. The pelvic floor can actually drop up to one inch just from pregnancy. These exercises can begin in the hospital bed (barring pain).

Month 2
Start gentle walking. Start with a 5 to 15 minute gentle walk and slowly increase time and intensity. Exercise at this point should be stress relieving not stress producing.

Month 3
Take baby out for a stroller workout. Include hills, intervals with changing your speed, and focus on good posture. Good stroller walking form includes leading with your chest, keeping hips close to the stroller handles, shoulder blades pulled back and down, abdominals engaged and wrists in neutral alignment with the arm.

Month 4
Use your baby as a weight and work out with baby. Try crunches with baby on your belly or hip bridge with he/she on your stomach as resistance. Even wearing the front carrier can be a workout. Try scapular retractions--pulling shoulder blades toward spine--with the weight of the carrier as resistance!

Month 5
Even if you're not nursing, continue to eat as if your food fuels your baby. Chances are you'll make better choices for your baby then for yourself. Remember to choose whole foods, fruits and vegetables

Month 6
Hydrate, hydrate, hydrate. You should be drinking eight 8 oz glasses of water a day. Add another glass for each hour of activity.

Month 7
Make sure you're eating often enough...instead of a few big meals a day, try to eat five to six mini meals throughout the day.

Month 8
Consistency is key. You should be working out 30 to 60 minutes on most, if not all, days of the week. It doesn't have to be a traditional workout to count as activity.

Month 9
You're a role model mom. Focus on health and wellness instead of a size or a number on the scale. Children understand sooner than you think!

Farel Hruska has over 16 years experience as a personal trainer and group fitness instructor. She is the National Fitness Director for Stroller Strides holding Stroller Strides certifications throughout the country and supporting hundreds of instructors nationwide.

Hruska is a national educator and presenter in pre/postnatal fitness education. She is also a CEC provider for the American Council on Exercise and Aerobics (ACE) and The Fitness Association of America (AFAA). farel@strollerstrides.com

How the Grinch Stole Breastfeeding

How the Grinch Stole Breastfeeding

This parody is attributed to Chuck Dufano, WIC Breastfeeding Coordinator with the Johnson County Health Department, Iowa City, Iowa, with thanks to Dr. Seuss. Special thanks to the Triangle Breastfeeding Alliance for bringing it to my attention today!

Every Who down in Who-ville liked breastfeeding a lot
But the Grinch,
Who lived just north of Who-ville,
Did NOT!

The Grinch hated breastfeeding — no matter what season,
Now, please don’t ask why. No one quite knows the reason.
It could be, he thought, there wasn’t enough nourishment.
It could be, perhaps, to see it caused him embarrassment.
But I think that the most likely reason above others
Was he thought the Who-kids would love only their mothers.

And the more the Grinch thought all about breastfeeding
The more the Grinch thought, “I must stop this whole thing!
Why for fifty three years I’ve put up with it. Now,
I must stop these Who-kids from breastfeeding…but how?”

Then he got an idea.
An awful idea!
The Grinch
Got a wonderful, awful idea!

“I know just what to do!” the Grinch laughed in his throat.
And made a quick Santy Claus hat and a coat.
And he grabbed a big briefcase with great Grinchy pep.
“In this get-up I look like a formula rep!”

All the Whos were dreaming sweet dreams without care
When he came to the first little house on the square.
He climbed down the chimney while the Whos still slept
Then off to the nursery on his belly he crept.

He took all the bra pads and breast shells.
He took all the bags for expressed milk as well
He took the diaper log and breastfeeding diary
He took the La Leche League book from the library.

In their place he put powdered Enfamil cans
And Prosobee concentrate for soy-formula fans.
Next to it all with a great heavy lug
He placed a gallon store-bought filtered water jug.

“And NOW,” grinned the Grinch, “the last thing to dump
Is the electric double breastfeeding pump!”
And the Grinch grabbed the pump, and he started to shove.
When he heard the small sound like the coo of a dove.
He turned around fast and saw a small Who.
Little Cindy-Lou Who, who was not more than two.

She stared at the Grinch and said “Santy Claus, why,
Why are you taking our breastpump, why?”

But you know, that old Grinch was so smart and so slick
He thought up a lie, and he thought it up quick!
“Why my sweet little tot,” the fake Santy Claus lied,
“There’s something wrong with the wiring inside.
So I’m taking it home to my workshop, my dear,
I’ll fix it up there. Then I’ll bring it back here.”

But Cindy-Lou Who started to fret.
“Oh, my Daddy’s going to be awfully upset!
He feeds baby mommy’s milk when she is away,
He does this at least two or three times every day!”

“You mean your Daddy can feed baby breastmilk?”
The Grinch asked Cindy-Lou.
“Oh, yes,” she replied,
And he changes diapers, too!
He gives the baby a bath and they play peek-a-boo.
When mommy’s nursing he brings her a cup of water or two!”

Now the Grinch stood puzzling and puzzling ’til his puzzler was sore.
Then the Grinch thought of something he hadn’t before.
“Maybe breastfeeding,” he thought, shouldn’t make me moan.
“Maybe breastfeeding…perhaps…isn’t mother’s job alone!”

And now that his heart was no longer bitter
He became the official Who-baby sitter.
And to all those who listened to his heeding

He…he HIMSELF!
The Grinch encouraged breastfeeding!

Post-Pregnancy Challenge #2: Aching Back

Is it me or does this kid just keep getting heavier? Don't get me wrong- its a good thing! The first few months of his life I agonized over every ounce he gained or lost and fought to get him back to his birth weight- which finally reached by six weeks or so. Now he's weighing in at about 28 lbs or so. I wish I could tell you more accurately but you try getting him to stand still on the bathroom scale long enough for it to read anything but "ERR"! Needless to say- my back aches on his clingier days and I don't think I'm the only one out there with a sore back... am I?

So what does our "Lean Mommy" author and fitness guru, Lisa Druxman, have to say about how to alleviate post-pregnancy back pain? She recommends safe lifting practices for everyday activities such as nursing and picking up baby and all of his/her gear. This means that when you are breastfeeding you should bring your baby to your breast and not the other way around. When picking up baby and all of their gear make sure you bend your knees and lift with your legs instead of your back.

Lisa also recommends exercises to strengthen your core (abs and back muscles) and keep your torso strong and stable. Here are a few that you can try at home:
1. Supermoms: lie face-down on your stomach with your legs straight and arms out overhead, tighten glutes and raise thighs and upper arms and inch or two off floor, hold, lower, and repeat

2. Plank: Lie on your stomach with legs extended and prop yourself up on your forearms, pull in abs away from floor to engage muscles in entire torso, raise hips and then knees off floor until you are up on your toes with your body forming a straight line from head to toe. Make sure your hips neither sag nor stick up in the air, breathe normally, hold, rest, and repeat!

Staying Hydrated During Pregnancy

Luna Moms Club Tip of the Week:
During pregnancy, more fluids are necessary for a multitude of functions including providing for the expanding blood volume that helps to carry nutrients to mom & baby. Nursing moms need the extra fluid to maintain a healthy flow of breast milk for your baby. Drink about eight to ten 8 ounce glasses of non-caffeinated, non-caloric fluids per day. Caffeine in excess can be dehydrating and high caloric drinks such as soda and juice can add up extra calories. Plus the added bonus is that drinking a lot of water is the best way for your skin to get that healthy glow!