Hot Mamas Blog 2 PDF Print E-mail
Wednesday, October 09, 2013 15:18

Hot Mamas,

How are you all doing out there?  Leave a little love for me and let me know what stage of mommy-hood you are in.

Is everyone “kegel-ing”?  If not, this is your friendly reminder to do so.

How about walking? Jogging? Maybe even running? At least moving more than you were last week?

My household is preparing for the upcoming Color Vibe 5k run this weekend.  This 30 week “bump” will be skipping through the course while holding hands with Red Bird in her 2nd annual color run!  At the ripe old age of 3, she finished her first 5k.  She has been counting down the months until this year’s event.  However, in my eyes, this year’s run has a whole new meaning for me.  Two weeks ago, I lost a very good mommy-friend to an undiagnosed heart condition.  She left behind a 23 month old and a 3 month old.  My heart breaks and will continue to hurt for the loss her family has experienced.  She was training for her first 5k: The Color Vibe.  So, we will be partaking in the event this year in her honor.

On the note of races and runs, go ahead and look up an upcoming event near you.  Whether you are newly pregnant, big ole’ belly pregnant, a few weeks postpartum, or years postpartum, you can participate in a walk/run.  Do not be scared. Come on, get off your big ole’ mama booty and let’s do this!  Step up your exercise routine this week by adding distance to your walk/jog.  Play great music and dance while doing so.  Go as a family – or go solo, just get outside and go!

Basic Exercise of the week:  Squatting.

Squatting can open the pelvic floor 10% more than any other position in labor.  Practicing while pregnant, prepares the muscles to be able to birth in this position.  It also allows the baby to position itself as low as possible before the start of labor, potentially shortening your labor time and pain.  Squatting builds the quadriceps and glutes (Think legs and butt).  Two things all hot mamas would like to improve upon.

There are MANY ways to squat.  If you are just starting out, work on standing from a sitting position without using your hands to help you.  Once that is accomplished, work on a chair squat: feet under shoulders, lower booty as if you are sitting in a chair and then stand back up.  Keep your core (belly and back) engaged, shoulders down, and chest out while doing the exercise.  You can also perform a wide squat.  Feet double shoulder-width apart, squat low and come back to standing.  Easy-peasy, right?  Do a set of 12, rest, repeat, rest, repeat…  You’ll thank me later.

Last Updated on Tuesday, October 15, 2013 21:16
Hot Mamas Blog 1 PDF Print E-mail
Wednesday, October 09, 2013 15:13

Becoming a “Hot Mama” takes work – Heck, staying healthy, in shape, and preparing to birth or continue to raise a child is HARD work.

Here’s where I come in.  I’m Elizabeth, with a degree in Exercise Physiology, I have studied and become a certified pre and post natal exercise specialist.  I teach Mommy Bootcamp, where mommies in all stages of mommyhood break a sweat like no other while baby wearing or rocking that awesome bump.   I’m here to share some workout and health advice for anyone out there who is expecting a baby or trying to get back into shape after having a baby.

Remember to always talk to your doctor before beginning any type of new routine.  Also, remember that pregnancy is NOT an illness. It should not be treated as such. You have 40 weeks to grow that baby.  Take that time to truly grow a healthy baby!!  And in turn, once your child is earth side, set the foundation for a healthy lifestyle.

So many exercises are running (pun intended) through my mind right now, and I may play around with how I present exercises each write-up.

Pregnant or not:   KEGEL. KEGEL. KEGEL.  I am not kidding.  Your pelvic floor staying strong and together will help you from peeing your pants (while pregnant and afterward).  It also aids in a vaginal delivery.  Do not pretend to kegel. DO IT. DO IT NOW.  Aren’t sure if you are doing it right?  Next time you pee, stop your steam midway through. That’s the muscle you are working.  A great time to practice? During sex. Your partner will thank you, trust me. ;)

Last Updated on Tuesday, October 15, 2013 21:16

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