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Christy's Newletter is packed full of tips and information on diet, nutrition, health, training and more to help you live a longer, happier life!

Testimonials

"Given Christy's extensive personal training experience, she was able to clearly and concisely lead me through the poses and make adjustments that helped me perfect a pose while respecting any injuries or physical sensitivities I might have been experiencing. Her trainings were varied and never boring. She also has a joyous and upbeat personality."

Jennifer Morrill

Tips & Blog

Healthy Fun Tip for Feeding Your Little One

Today I was listening to the Mighty Mommy podcast for Quick and Dirty Tips: http://mightymommy.quickanddirtytips.com/ and she had a great tip! Add food coloring to your child’s syrup before pouring all over the pancakes. This way you and your child can see how much syrup they already have on their plate. So they can no longer get away with “Mommy, I need more!”

Enjoy those colored pancakes, french toast, or waffles! 

Posted on March 11th, 2009

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Humpty Dumpty Prayer Squats for Mom & Baby

humpty-dumpty-prayer-squats2 Watch the video to learn a new yoga exercise for you and baby while singing the Humpty Dumpty nursery rhyme. I (Christy Li) am the presenter in the video and the founder of Mommy & Baby Pi-Yo Play.

Humpty Dumpty Lyrics:
Humpty Dumpty sat on a wall,
Humpty Dumpty had a great fall.
All the King’s horses, And all the King’s men
Couldn’t put Humpty together again!

 

Posted on February 23rd, 2009

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What are the benefits to singing in a Mom & Baby Pilates/Yoga Class?

Singing to your baby:

  • Expands tonal and word vocabulary
  • Teaches facial expressions
  • Helps your baby feel safe, relaxed, and calm
  • Increases positive fun energy
  • Offers another way to show love and to give attention to your baby
  • Strengthens your baby’s immune system, and mom’s too
  • Improves baby’s and mom’s mood

Also, research shows that repeating the same songs on a regular basis builds baby’s confidence level and builds her vocabulary level at a faster pace.

Don’t worry about how your voice sounds, just sing! 🙂

 

Posted on February 20th, 2009

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Postpartum Exercise:Why, how, & tips to get started

 

Postpartum Exercise:
 
Why, how, & tips to get started 

By Christy Li, Founder of Pi-Yo Play®

 

 

Why should you begin exercising after your 6-week post delivery physician check-up?                                                                                     

Benefits:

  1. Speeds the rate of healing from labor & delivery
  2. Relieves discomfort from labor & delivery and perhaps from either holding a position for too long and/or being in a position we are not used to like breastfeeding and holding our baby for long periods at a time (stretching tight, sore muscles will help)
  3. Speeds postpartum weight loss
  4. Improves posture
  5. Restores pelvic floor muscles
  6. Restores abdominal separation by focusing on doing core work
  7. Improves/develops functional balance
  8. Maintains &/or strengthens muscles, especially for lifting & carrying baby
  9. Increases energy level
  10. Increases self esteem
  11. Relaxes the body & mind, especially by focusing on the power of the breath
  12. Provides social support if done in a class/group setting
  13. Provides a time to bond & play with baby if done in a class/group setting or if done at home with baby

What is a simple exercise program for a new mother?

1.      Cardio: start by just walking your baby in his/her stroller for a half hour 3x per week or more and/or dance with your baby as he/she is in her bay carrier.

2.      Strength train 2-3x per week – start easy on yourself with 2-3 sets of 12-15 reps. The last few reps should be challenging. Some strength exercises to include are bicep curls, squats, push-ups on the knees, squeeze & release kegal work (feeling of stopping your urine flow), and finally light abdominal work if your body feels ready for it (check with your physician if you are not sure).

3.      Stretch 3x per week or more. Focus on stretching the tight muscles from pregnancy, labor, and now postpartum. Stretches to include in your program are downward dog, child’s pose, pelvic tilts, neck releases, chest expansion, and cat/cow. Try a yoga and/or Pilates class or dvd to help you with stretching the tight muscles while helping you gain strength.

4.      Take time to meditate/relax the mind and focus on the breath, even if that is while you are feeding baby.

 

Tips to motivate you and/or ways to educate you on a safe healthy fitness program:

1.      Purchase a mom & baby dvd.

2.      Join or form a local new mom’s group focused on postnatal exercise.

3.      Check out your local community center for mom and baby classes.

4.      Check out your local hospitals or studios for mom and baby Pilates/yoga classes.

5.      Hire a personal trainer to train you individually or as a small group.

6.      Get on the internet and join a new mom’s group focused on postnatal exercise.

7.      Set realistic goals for you personally. Reward yourself when you meet those goals.

 

     Play with your program until you find something that works for you and for your baby. Exercise should be enjoyable and maybe even a little fun. J

 

Posted on February 17th, 2009

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Benefits of Postpartum Exercise

You delivered your baby. You got your six week clearance check-up from you physician. Now, why should you exercise?

The benefits of exercise include:

  • Helps with “baby blues” and postpartum depression.
  • Speeds the rate of healing from labor and delivery.
  • Relieves discomfort from labor and delivery, and decreases postpartum back pain.
  • Speeds postpartum weightloss.
  • Improves posture.
  • Restores tone to pelvic floor muscles.
  • Eases abdominal separation through focusing on core work.
  • Improves and develops functional balance.
  • Maintains and/or strengthens muscles, especially for lifting and carrying the baby.
  • Increases energy level
  • Increases a new mother’s self-esteem.
  • Relaxes the body and mind through focusing on the power of the breath.
  • Provides new mothers with social support if done in a group setting
  • Provides an opportunity to bond and play with your baby

Posted on April 23rd, 2008

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Have you had your fiber today?

What is fiber? "Fiber, which is found in all plant-based foods, is composed of a group of compounds that makes up the framework of plants. Although fiber cannot be digested, it is an essential nutrient for good health. The health benefits of a diet rich in fiber include lower cholesterol and a reduced risk of heart disease and certain cancers. Also referred to as roughage, fiber is made up of many compounds, mostly carbohydrates. It can be found in a variety of foods, including wheat, potatoes, and certain fruits and vegetables." (borrowed from http://www.faqs.org/nutrition/Erg-Foo/Fiber.html)

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Posted on April 11th, 2008

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Healthy Snacks

This week I thought I would share with you some healthy snack ideas. If you have some favorites that you would like to share, please do so. I am always looking for more ideas/options.

My Top 10 Healthy Snacks:

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Posted on March 5th, 2008

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Pita Chips Recipe, and Why You Need Weight Training

Hello, and welcome to my very first blog entry. I am so excited to share my new website with you. I hope I can supply you with valuable and interesting information. My blog will be intended for sharing fitness and nutrition tips, along with sharing successful fitness/health stories, educating moms on varies health topics, sharing workouts, and quotes from different sources that will hopefully inspire you. I hope you will find my blog as a source to learn and as a source to help keep you motivated. With this said, I hope you enjoy my first easy snack tip and weight training fact.

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Posted on February 4th, 2008

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