Pre and Post Natal Fitness

So, you’re getting ready to blossom? You’re going to want some tips to help you to stay in shape during your pregnancy and to bounce after you’ve given birth.

1. Don’t be afraid to get started. You’re not going to harm yourself or your baby. Scientists have proven over the last twenty years that proper exercise can work wonders for you and your baby. However, before you start, you should consult with a doctor.
2. Stay hydrated. If you’re thirsty, you are already dehydrated. Being dehydrated when you are pregnant can lead to mild contractions and constipation.
3. Do not exercise outdoors when the temperature is above 80 degrees or the humidity is above 50%. During warm weather, try to exercise early in the morning or at the end of the day or do it indoors.
4. Make sure you incorporate resistance training into your exercise regimen. Building lean body mass is going to help you to reduce that baby body fat once you have delivered. If you feel that you need guidance, hire a personal trainer or join a group. There are many available. I would recommend babybootcamp.com.
5. If you haven’t started an exercise program yet, you should do so right away. But, don’t exhaust yourself. You’re not running a marathon. You should be attempting to improve your overall experience. Use moderation.

Congratulations again. Put those tips to use.

In-home Exercise of the Week
Stretches: Butterfly, Child’s Pose, Seated Bilateral External Rotation, Wall Squat

This week’s in-home exercise involves stretches. The first one is the butterfly. All you have to do is to sit on a mat or some other comfortable surface. Place the soles of your shoes together in front of you and hold the front of your shoes with both hands. Then pull them in so that you get a good stretch, and hold yourself in that position for ten seconds. If you need to, lean forward slightly to develop a good stretch.

The second one is the child’s pose. To do it, you must kneel on your mat with your knees spread apart, and lean forward with your arms stretched out in front of you and your hands clasped together. Walk your body out. Keep your toes together and rest your hips on your heels. Relax the muscles in your lower back and allow them to lengthen. Get a good stretch. This is going to lengthen your back and stretch out your shoulders. This is a great stretch before any exercise.

Because you’re carrying that extra weight upfront and it’s going to rotate your shoulders forward, you should do an external rotation. All you have to do is to sit on a bench or a stability ball or even a chair. Grab a resistance band and stretch it out in front of you. Bring it back to the top of your chest. Get a good rotation.

The last exercise is the wall squat. It’s a great exercise in general. It provides a lot of support for your lower back and it puts the emphasis on the quads. To do this exercise, simply lean your back against a stability ball that you place against a wall. Your feet should be shoulder width apart. Cross your arms so that your hands are on the opposite shoulders; your head should be looking forward. Then squat, allowing your back to move down the ball and then right back up. Stop before you get to the bottom and right before you get to the top because you will want to keep the tension on the quads the entire time.

That is the most in-home exercise of the week!

Factor Exclusive

Today we have a Factor Exclusive, a fashion review. I just have to share this story from one of my clients with you. I asked Molly Brit, founder and president of mollyanna.com (Anna is Molly’s daughter), which makes funny maternity t-shirts, “How did you start a maternity t-shirt line?”

She replied, “I was seven months pregnant, and, as all the pregnant ladies know, your body really contorts in ways that you never thought were possible. And, so, I kind of blurted out, ‘Wow! Birth control is for sissies.’ I had a t-shirt made, actually a tank top, and people were following me around in the street, asking where they could get one for themselves or for a family member or as a gift for a baby shower. So, I thought, ‘Wow! What a great idea! This is a way for me to help to empower all pregnant women and to use humor to embrace this wonderful time in their lives.’”

You see, exercising can help to achieve not only your fitness goals, but your business goals, as well.

Factor Mail

Nikki from Atlanta, Georgia writes, “How can I make sure my supplements are being digested by my system, and not being flushed down the toilet?”

She asked whether there is a brand of multivitamin that I recommend for women. I recently went down to the nutrition store, where I bought some multivitamins. I brought the package home. I performed my own little test to make sure the vitamins are being taken in by my system and that I am not wasting my money. Here’s what I did. I placed a vitamin tablet in a glass of water, and I waited. Four days later, the tablet was still intact.

Let me tell you that our stomachs contain a lot of acids which break down those tablets. If you want to do a homemade dissolution test, you should use table vinegar. When I placed the vitamin tablet in a glass of vinegar, I found that, one hour later, the tablet had broken down. Vinegar is the closest to stomach acids that you can use for this type of test.

As far as my recommending a brand of vitamins, absolutely. New Chapter is a good brand. It’s organic. Your body will accept that whole food much more quickly than other types of vitamins.

That is the answer to your question!

Just remember, if you had your baby more than a year ago, and you’re trying to get rid of that baby body fat, you will have to follow the same method as everyone else. Eat the right foods and, of course, exercise.

Until next time, make it happen!

Corey Ritter

If you enjoyed this blog, and if you have questions or comments, please send them to corey@thefitnessfactor.com or post them right here.

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