Exercising After Pregnancy

Disclosure: I received these products in exchange for highlighting this business. All opinions are my own. This post also contains affiliate links. This means if you purchase an item from a link I provide to those shops, I might receive a commission. I only share products and services that I would personally use and think are a good fit for my readers. Thank you for supporting the sponsors that help support our family.

Exercising After BabyRadah Tank | Comfort Sports Bra | Mel Core Stability 3/4 Capris | Joovy Caboose VaryLight Double Stroller

Exercising after having a baby looks different for everyone. Here are a few of the things that I have learned and been reminded of since having my second baby.

BE PATIENT WITH YOURSELF

Your body needs time to recover from pregnancy, labor, and delivery. I highly recommend avoided high impact movements for the first several weeks after delivery and until you have been cleared by your doctor. Even after doctors clearance I advise all my clients to to ease back into their workouts slowly. Being mindful of your movements after having a baby not only sets you up for a successful recovery but also helps you to avoid unnecessary injury.

Walking is a great way to relieve stress and work up a sweat in the first several weeks after your baby has been born. Their are numerous ways you can get a walk in with a newborn. Depending on where you live and what the temperature is like outdoors the fresh air and sunshine can do new moms a world of good. If pushing a stroller or wearing your baby for a walk outside isn’t an option due to the hot summer months or winter chill don’t fret, Leslie Sansone Walking Workout DVD’S are a great way to walk indoors. You don’t need a treadmill, just a small amount of space to move your body.

I also highly recommend using the MuTu System 12 Week Program. Full program review coming next week.  If you feel like you still are looking pregnant months or years after having your baby do yourself a favor and check out the Mutu System Program. If you haven’t heard of Diastasis Recti please read my post Prenatal Fitness, Diastasis Recti, & Body After Baby.

SET REALISTIC GOALS

I think this is one of the greatest lessons I have learned since I have become a mom. Over the last decade, how I have viewed my workouts and exercise routine has changed drastically. Before kids I could leave my house at anytime of the day to get my workouts in. I regularly used to leave my house at 4:15am several times each week to go and exercise prior to teaching a 5:30am class.

When I became a mom I soon learned that how I had been exercising and the time of day I exercised didn’t really work for me now that I had a newborn. I adapted and soon discovered that I was a much more happier when the goals I set for myself were goals I was actually able to accomplish. Instead of an hour workout I got to be super efficient at developing 30 minute routines for myself that I could sneak into the day at times that worked for my family. Be sure to pick workout times that work for you and be flexible with yourself.

DRINK PLENTY OF WATER & EAT NUTRIENT RICH FOOD

God designed our bodies in an amazing way. By paying attention to those hunger cues your body is sending you and going to grab a meal or a snack you will usually be able to consume the correct amount of calories your body needs. Now if for some reason you are gaining weight or seem to be losing weight at a rapid pace you may need to begin counting calories.

Most nursing mama’s need to consume 1800-2200 calories a day. This can vary depending on your activity level, weight, and what types of food you eat. If you do not know how many calories you should be consuming everyday use this caloric intake calculator to assist you. Once you have established your baseline add 300-500 calories if you are exclusively breastfeeding. This amount is the equivalent to adding in 1-2 nutrient rich snacks or a small meal.

Having a water bottle constantly filled and nearby is also helpful especially when you are nursing. Now that I have a toddler and a newborn I have found it even more important to make sure I am staying hydrated. I try to drink a large glass of water each time I nurse and several more during the day.

WEAR A SUPPORTIVE BRA

If you are breastfeeding you will want to make sure that you have invested in a supportive sports bra. Trust me on this. When I was cleared to exercise again after my son was born I quickly learned that I should have been wearing post-baby sized sport bras. Because I was wearing bras that were a tad tight I developed mastitis. Whomp whomp. Seriously the worst.

In addition to bras it is always nice to have a few tops that are more forgiving around your midsection and also bottoms that are higher waisted and more supportive. I have been really loving the Radah Tank (the color I am wearing is Fern Green Marl), Comfort Sports Bra, and the Mel Core Stability 3/4 Capris from Lorna Jane.

In my opinion Lorna Jane makes the best sports bras. The bra is so comfortable and doesn’t dig into my shoulders. The capri leggings have a built in support that flattens and shapes your waist to give you the best and most flattering silhouette possible. I never thought I would appreciate a higher rise workout pant, but these are awesome and have quickly become my favorite bottoms to exercise in.

DO WHAT YOU CAN

Your body is unique and wonderful. Try not to fall into the trap of comparing yourself to someone else. Whatever you are able to do today be grateful and thankful for the ability to move your body. It is truly a gift.

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Perfect Bar Review & Giveaway

Disclosure: Product was supplied to me by Perfect Bar for the purpose of this review and giveaway. All opinions are my own.

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It can be challenging sometimes to find products that have quality ingredients that I feel good about eating myself and giving to my family. When I heard about this organic, non-gmo, vegan, gluten free, complex carbohydrate containing, and soy free product called the Perfect Bar it seemed a little to good to be true. Until I tasted it. Holy yum! These bars are fantastic!

Perfect Bar is an awesome snack for families on the go! They feature a high-powered protein from organic almond and peanut butter, 20+ organic whole food ingredients and contain no chemical preservatives or refined sugars. They are simply sweetened with honey. Their bars come in 7 amazing flavors. Did I also mention that they are NON-gmo, soy protein free and gluten free!

Perfect Bar is like a stealthy ninja. With each bar containing 20 super foods like kale, spinach, alfalfa, and celery you and your kids will be eating and enjoying vegetables without even knowing it. My two old thinks that these are a dessert and loves to eat them for a snack.

You might have missed these bars at your local health food stores because they aren’t sold alongside the other nutrition bars. Perfect Bars are kept in the refrigerated section, and if you live in Arizona and shop at Sprouts like we do you will find these bars next to the eggs.

We typically buy a package of Perfect Bar’s at Costco, you can find them in the refrigerated section. The Costco pack comes with 4 Peanut Butter, 4 Almond Butter, and 4 Cranberry Crunch. Perfect Bar was kind enough to send me sample packs so I was able to test and try out all the flavors.

My all time favorite flavor is the Peanut Butter and my new found favorite is the vegan friendly Almond Coconut. Here are the ingredients and nutritional information for both of these bars.

Peanut Butter Ingredients

Peanut Butter

Almond Coconut Ingredients

Almond Coconut

Thank you Perfect Bar for creating a quality product that I feel good about feeding to my family! My toddler loves your bars and so do I!

Perfect Bar was very kind and generously offered to giveaway sample packs to 5 readers! That means 5 of you will be able to try out all the flavors as well. The sample pack contains 1 full size bar in each flavor plus a mini Peanut Butter bar and a mini Almond Butter bar. This giveaway will run for a week and the winners will be announced next Friday on August 22nd!

If want to try these for yourself be sure to enter the giveaway, check your local health food store, or order the bars online. Perfect bar will ship them to your home with an ice pack to keep them cool.

a Rafflecopter giveaway

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Reebok CrossFit Nano 4.0 Review

The following post is sponsored by FitFluential LLC on behalf of Reebok.

Josh and I love CrossFit workouts and I have been really excited to try the new Reebok CrossFit Nano 4.0! With a two year old and a newborn CrossFit workouts are quick and efficient and allow us to still work up a great sweat in a short amount of time. Be sure to check out the end of this post because I am sharing one of my favorite CrossFit Inspired WODs.

Reebok CrossFit Nano 4.0

When I took these shoes out of the box I might have squealed a little. Then I put them on my feet and happily discovered that not only do they look cool but they are also lightweight and breathable.

The sole is also super flexible which surprised me. When I first took them out of the box the shoe felt a little stiff but once I got them on my feet I quickly discovered that the CrossFit Nano 4.0′s have the perfect balance of stability and flexibility.

For those of you who have worn the Nano 3.0′s, here is a brief overview of the differences you will find in the Nano 4.0′s. The re-engineered duracage – protective layer on outside of the shoe  - make these shoes lighter and more flexible. In addition the mesh is more open and breathable allowing for optimal range of motion.

Reebok CrossFit Nano 4.0 Duracage

And to be totally honest I really love that the Reebok CrossFit Nano 4.0 offers a variety of different color combinations so you can let your personality shine.

These shoes are the perfect fit for a WOD! They offer enough support and flexibility for a few short sprints, the soles were designed to offer stability and balance when doing heavier lifts, and because things can get a little crazy during these types of workouts a few protective elements have been added to this shoe. The toes have been wrapped for extra durability and the RopePro protection wrap on the side of the shoe provides support against your shoes getting tore up should you be climbing ropes.

Thanks Reeebok for designing a comfortable CrossFit shoe!

If you are looking to get your WOD on try the following workout…

CrossFit Inspired WODYou will be sore, sweaty, and hopefully smiling knowing that you just completed a challenging workout. If you are just starting out or getting back into an exercise routine just start out with 1-2 rounds, no need to do all 6. I promise you will still get sweaty.

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