March 11, 2010

... being postpartum ain't all it's cracked up to be.  Actually, is it cracked up to be really great?  If it's not, it's STILL not all it's cracked up to be.  I'm sure as hell not having the time of my life over here.  In case you missed my first public heart-to-hearts (my heart to all of yours), here's how my postnatal journey started after Sweaty Baby was born 4 months ago. 

That's right, next week Sweaty Baby will be 4 months old.  I can already picture the day I'll have to start calling him Sweaty Toddler.  It wil be just a blink of an eye.  Four months in, some things have normalized.  Breastfeeding is much better, Sweaty Baby is being supplemented with solids and we've eliminated bottles and a whole lot of tears on my end.  I'm still on antidepressants, which is not helping with my weight.. the upside: I don't want to kill my children.  As often.

I'm trying not to get MORE depressed about how quickly it's all moving, how quickly he's growing and how quickly it's all breezing by me.  Instead of getting depressed, I'm trying to get some rest.  I'm leaving a few pieces of clothing lying on the floor.  I'm leaving a few dishes on the counter.  I'm watching some Oprah.  I'm reading.  I'm playiing with Sweaty Baby without one eye on the clock. 

Where do workouts fit into this journey so far?  To be honest (and I hope you know by now I'm nothing if not honest), they're fewer and further between than they should be so far.  I have been making it to one Belly Bootcamp class each week - two would be great but daycare and work schedules won't allow it right now.  That's right... I'm back to work.  A whole other wrench has been thrown into my workout plans.  Today, while Sweaty Baby is having his afternoon nap I'm going to test out a new fitness video at home.  I'm getting by but not really making huge strides against this 20 pounds I've still got to lose...

Mostly I'm trying to be less efficient.  Instead of running all my errands in one or two days in the car, I'm breaking them down and running an errand or two several days of the week, on foot.  Sometimes I've got Sweaty Baby in the stroller and Sweaty Kid on my back in the carrier (my 30-pound human "weight vest" really does wonders for the heart rate, by the way - I heartily recommend carrying your toddler with a sturdy back carrier for some extra oomph in your regular walks), sometimes I've got Sweaty Kid in the stroller and Sweaty Baby in the carrier, and sometimes it's just me and the Kid waltzing up to the library.  The point is - and any mommy can make this happen - I'm getting off my ass.

A lot of postpartum weight loss is a balanced, moderate diet.  In the last 4 months I've actually gained weight, partly due to the sadness and lethargy I felt after Sweaty Baby was born, partly due to the medication I've been placed on to deal with said sadness and lethargy. I've also just eaten too much.  Plain and simple.  So I'm keeping a food journal - something I recommend to every new client who has weight loss (or weight gain) goals.

Tomorrow I'll get to a Belly Bootcamp class.  Saturday, another one.  My best friend and fellow trainer, Elizabeth, just invited me to a new yoga class on Sunday morning.  I can't wait.  Time away from the kids AND a workout?  Alright!

So I'm set for this week and that's all I can control right now.  I'd love to hear your thoughts and advice.  How did/do you squeeze workouts into a postpartum schedule?

Labels/Tags: Dara Duff-Bergeron, Sweaty Mummy, Belly Bootcamp, Fit Family, Personal Trainer Toronto, Pre Postnatal Fitness, diet, exercise, postnatal fitness, postpartum exercise, postpartum depression, food journal, women's fitness

Posted by DaraD at 11:51:24 View Comments | Click Here to Comment

February 28, 2010

You can remember it yourself.  You probably still cringe at the thought.  The bad shorts, the ponytails, the picking of teams and the dreaded group shower... Formal exercise when we were kids was a rite of passage and more than a little intimidating at times.  Well, times have changed and kids are lucky if they get an hour of structured exercise in a school week.  This means more of the onus to ensure our children are physically well is on us as parents.

The drill sergeant dad thing is pretty 1964 so why not get with the times and think about what might actually motivate your child to exercise. If you want to change your kids' attitudes toward exercise you must understand what's stopping them from being active in the first place. A 2003 study determined the top five perceived barriers to exercise among overweight and obese children. Below are the top 5 reasons that overweight kids, especially girls, feel they can't be active and five strategies to break down these barriers and get your kids moving:

Top 5 Perceived Barriers to Exercise... and Solutions for Mommies (and Daddies)

1. Barrier: too much homework and not enough time for physical activity. Mommies can: suggest short bursts of exercise as homework breaks and build exercise into the daily schedule by encouraging biking or walking to school and activities, if possible.

2. Barrier: Self conscious about looks and when doing physical activity. Mommies can: shift language to emphasize strength, health and fitness instead of appearance, and choose activities that encourage performance but don't focus on how to make bodies look better.

3. Barrier: No one with whom to exercise. Mommies can: schedule family activities on weekends and evenings, and find age-appropriate group activity programs (perhaps not school-based if your child is being ridiculed or left out or feels self-conscious with classmates).

4. Barrier: Feel too overweight to do physical activity. Mommies can: show kids that work and play activities such as walking the dog, cleaning, frisbee and dancing are all activities of which they are capable and which can help improve their health and fitness.

5. Barrier: Chosen last for teams. Mommies can: introduce kids to individual sports or sports that are less focused on skill level such as biking, jogging and cross-country skiing. Encourage strength training to help build coordination and focus; strength training may also help build self-esteem as overweight children are often quite strong.

Children are meant to be active. In a gentle way, teach your children that exercise is not optional.  Daily activity is as mandatory as daily teeth brushing and exercise, in its absence, is a huge threat to your child's health, now and as an adult. Understanding your child's attitudes about her body and about exercise can start a conversation between you that will allow you to strategize and come up with solutions together. 

The bonus for you: chances are getting your kids more active will inspire you - if it doesn't outright force you - to get more active yourself.  That's pretty yummy.

Got a great trick or idea for family exercise?

Labels/Tags: Dara Duff-Bergeron, Sweaty Mummy, Belly Bootcamp, Fit Family, Personal Trainer Toronto, Pre Postnatal Fitness, diet, exercise, children's fitness, family fitness, gym class, phys ed, physical education

Posted by DaraD at 20:21:57 View Comments | Click Here to Comment

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