Mom and Baby - Tricep Dips
I've posted about the Tricep Dip exercise before ( for form and execution please click HERE).
However today, we are going to add a variation to that exercise.
As a new mom, it may be difficult to get that workout in if baby is monopolizing your time. With this tricep dip you can add them into your workout and still get the benefit that you need while keeping baby entertained.
Remember that the safety of your baby is first and foremost, so ensure that your little on is secure before you begin.
Courteney Cox, Amanda Peet , Lisa Rinna, and Kendra Wilkinson experienced Postpartum Depression. Brooke Shields wrote a book about it called Down Came the Rain: My Journey Through Postpartum Depression; and Gwyneth Paltrow is quoted as saying “I felt like a zombie, I couldn’t access my heart. I couldn’t access my emotions. I couldn’t connect ... I just thought it meant I was a terrible mother and a terrible person. ... I thought postpartum depression meant you were sobbing every single day and incapable of looking after a child. But there are different shades of it and depths of it, which is why I think it’s so important for women to talk about it. It was a trying time. I felt like a failure.”
Postpartum depression (PPD) is a real illness caused by changes in psychology, environment, biology, and hormones. PPD is the most common complication of childbirth. Although many women get depressed right after childbirth, some women don't begin to feel depressed until several weeks or months later. Depression that occurs within 6 months of childbirth may be postpartum depression.
The symptoms of postpartum depression affect your quality of life and include:
· Have mood swings
· Feel sad, anxious, or overwhelmed
· Have crying spells
· Lose your appetite
· Have trouble sleeping
Please note that these symptoms are not severe and do not need treatment.
If you think that you may be experiencing PPD, there is a method to be certain. The Edinburgh Scale test can be taken to determine if you may be suffering from this illness.
Edinburgh Scale Test (If you are looking for a PDF version of this test you can find it BELOW.)
So, your bundle of joy has arrived and you have successfully been able to get into a routine with your baby. Most new mothers, at this time, begin to get enthusiastic about getting back to their pre-pregnancy weight. This period of breast feeding is not the best time to start any diet program, however, with your doctors agreement, it may be a great time to start getting back into some more physical activity.
Goal setting of about one pound a week weight loss is very reasonable and will keep you and your baby healthy and happy. Adding some aerobic activity into your schedule will be helpful. You can choose from swimming, brisk walking or finding a mom and baby fitness class in your area. It is important to work large muscle groups first since they use up more energy and thus accelerate weight loss. To maximize your time, be sure to workout at 60 - 80 % of your maximum heart rate. (Maximum heart rate can be calculated by subtracting your age from 220).
If you are a beginner exerciser, start off with 30 minutes per exercise session and aim for three sessions a week. If you are more experienced, you may want to start of moderately, 30 - 50 minutes, three sessions a week. If you are an advanced exerciser, be sure not to push yourself too hard from the beginning. Gradually work up to the intensity that you are used to. Remember that every individual and every pregnancy is different and you will need to listen to your body to notice if you can do more or should be doing less.
Weight loss should, however, become easier once your little one has been weaned off of breast milk. Ladies that endure a C-section during birth would need to take weight loss a little slower that ladies who sought a vaginal birth. Be sure that your incision has healed completely and get the approval of your doctor before starting any fitness and weight loss program.
Warning Signs to Stop Exercising
During pregnancy, it is good practice to listen to your body to be aware if any abnormalities. The following list are some irregulathings that you need to look out for as they will indicate that something may be going wrong:
- Bloody discharge from vagina
- Sudden swelling of hands, feet or face
- Unexplained dizziness or faintness
- Sudden sharp pain
- Difficulty breathing
- Any 'gush' of fluid from vagina (suggest premature rupture of membranes)
- Unexplained pain in abdomen
- Absence of usual fetal movement
- Any irregularity of the maternal heartbeat
- Severe pain in pubic area or hips
- Persistent uterine contractions (more than 6-8 per hour)
More can definitely be added to this list. Your doctor may recommend that you cease any exercise program or he/she may prescribe alternatives. Be sure to consult your doctor if you experience any of the symptoms mentioned or anything abnormal.
Herbal teas can be refreshing and relaxing, but for a pregnant individual, not always recommended. Not all herbal teas are good to ingest during the period of pregnancy and breast feeding. Some teas contain dissolved substances which can have a drug-like effect on the body, including your unborn baby. Some herbal teas can have negative side effects, ranging from allergies, dizziness, headache or nausea to toxic reactions or stimulation of the uterus.It is recommended that safe herbal teas should only be consumed a maximum of 2-3 times daily.
Herbals teas generally considered safe are:
Herbal teas generally NOT considered safe are:
elder flowers feverfew
life root (rag wort)
St. John's wort
uva ursi (bearberry)
Having Trouble Sleeping??
Exercise is very important during pregnancy but this can prove to be difficult if you're not getting the adequate sleep that you need during the night. The video below (from ehowhealth) will help shed some light on what can be done to ensure a comfortable and restful night's sleep.
This is a common issue that can occur for some during pregnancy. It is caused by the hormonal changes that one experiences during pregnancy. Pressure is placed on the colon by the enlarging uterus and this can often cause the colon to be displaced making bowel movements difficult.
By making small changes in your diet and exercise routine you can aid in alleviating the discomfort:
- Include more whole grains, vegetable, fruits and legumes such as beans, lentils and peas. The added fiber will help you 'move' more regularly.
- Consume warm or hot fluids, ensure that you are getting you adequate 8 - 12 cups of fluid a day (this can include cooler liquids as well).
- Keep moving; maintain an active lifestyle which can include walking, strength training and stretching.
- Avoid using laxatives. You should only use them if they are prescribed to you by your doctor or physician.
What is Pica?
During pregnancy, an individual can experience Pica. This is described as 'the compulsive urge to ingest non-food substances' such as laundry detergent, mud, clay, dirt, chalk, burnt matches, mothballs, charcoal and so on. If this is experienced, an individual should immediately seek the assistance of their health professional. Ingesting such non food items can not only prove to be toxic for the mother but for the unborn child as well. It is said that this condition is most often the cause or effect of iron deficiency. Speaking to your health professional can help you get the right dosage of iron needed. (Too much iron intake can cause more complications)
Note: I have mentioned this before and will keep re-iterating - every individual pregnancy is different so seek assistance from your doctor.
Postpartum Exercise Guideline
The postnatal or postpartum period comes with it's own set of guidelines for exercise. Women looking to start a fitness program should seek guidance and approval from their doctor of physician first. Most doctors will recommend starting or beginning an exercise program 2 weeks or more postpartum for normal vaginal delivery and 4-6 weeks postpartum for a cesarean or traumatic vaginal birth. Keep in mind that this will be a gradual process and, again, everyone will develop on their unique time schedules.
Some changes that postpartum women may experience include (but are not limited to):
- Shrinking of the urinary tract
- Uterine cramps
- Breast Discomfort
- Vaginal dryness
All these mentioned above need to be taken into consideration when starting any exercise routine. Be aware of your body and be sure to contact your doctor if any abnormality arises.
We have already established, in previous posts, that exercise is important during pregnancy, but it is also important to have a goal when venturing into an exercise program during pregnancy. Each pregnant individual will undoubtedly be starting on a different level of fitness.
Pregnant exercisers should be aware of the following:
Beginners (your goals should be):
- a healthy amount of weight gain
- a raise and/or optimization of energy
- a positive body image
- boost muscular strength and longevity for during pregnancy, delivery and birth
NOTE: For absolute beginners, it is recommended that you wait until the second trimester before you start an exercise program due to the learning curve, the risk of injury and uncertainty.
Non-competitive athletes or Regular exercisers (your goals should be):
- a healthy amount of weight gain
- physical preparation for labor
- improving or maintaining fitness during pregnancy
- feel good about yourself and your growing body
Competitive or Elite athletes (your goals should be):
- having a healthy pregnancy
- maintaining fitness and sport specific skills
- avoiding strenuous exercises
- avoiding risky behavior that were part of previous exercise schedule
Please note that, again, everyone is different and each pregnancy is different. You may fall into different categories as well, depending on complications or other factors. however, safety should always be the number one determinant.
Pre & Post Natal
For women looking to stay fit during and after pregnancy.