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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!

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"I have been attending Christy's "Floor Pilates" class for the last 2 years and very happy with the results. Christy is an excellent instructor, very mindful about her students. Her classes are very well-paced, exciting and fun to attend. I would recommend her to anyone."

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Archive for the ‘Postnatal’ Category

Two Sports Bras For Running

Tip: Add a second sports bra if you feel you need more support. The other day I mentioned the Moving Comfort brand. This bra is like your normal bra in the back, other than it may have more hooks than you are used to, four of them. Sometimes I add another old bra with the criss cross back over the Moving Comfort for even more support, less bounce. I find having the two different back styles gives more coverage. You can purchase Moving Comfort bras from Title Nine (online or at one of their locations), Amazon, or Running Revolution in Campbell if you are local. Title Nine does a great job online and in their catalog describing each sports bra. They even make it easy to find the bra right for you based on their barbell images. Check it out: http://www.titlenine.com/

Today’s Workout/Tuesday: 45 min run pushing the BOB stroller, occasional walk here and there. This is the second time running with the stroller, much harder running with the stroller verses running by myself. I also did about 15 mins of yoga before heading out the door.

Posted on August 25th, 2009

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Yoga and Chutes & Ladders

Yesterday, (Monday)consisted of a 45 min yoga workout from Comcast’s On Demand Elise Gulan Yoga Fitness Plus  http://www.exercisetv.tv/workout-videos/body-sculpting/yoga-fitness-plus-5448 I love this yoga workout, very effective and it’s somewhat free! How does this get combined with the Chutes & Ladders game? Well with 10mins left to go, Ethaniel wants to feed and Alexandra (2yr old) wants to play a game. So there I sit on my yoga mat with the workout on pause, breastfeeding and playing a game of Chutes & Ladders. After completion of both, I finished my last 10mins, a very determined mom with happy little ones.

Weight:
Ethaniel was born on June 29th, Monday, so I weigh myself every Monday. I lost 17 lbs within the first 3-4 weeks (including the actual birth weight).  I have not lost weight in the last 4 wks or so. Yes, this is very frustrating. However, I am losing measurements so this keeps me motivated. I have been doing monthly body measurments for the last six years. So I can compare last postpartum pregnancy to this one and I can compare how I am doing from birth until now. Next measurements will take place next Monday. So we’ll see how it’s going then and I will explain how my weight finally dropped in my first postpartum experience. Will the same happen this time around?

Posted on August 25th, 2009

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Exercise Every Day

Amazing run this morning, 40 mins followed by 8 mins of walking and stretching! I felt wonderful and was proud of myself since I got out the door at 6:40am to run while my husband, and two kids were sleeping. Still felt slight pain/pressure down south as always but other than that it was quite peaceful and enjoyable for a Sunday morning. Eventually I stopped at 40 mins due to my body feeling tired and ready to slow down. Also, I want to make sure I don’t do too much too fast. It is now evening time as I write this and I can feel my inner thighs are aching a little and I am quite tired. Milk production seems to be ok as well. When running you need to be careful that you don’t go too intense or too long too soon because this make effect milk production. Believe me, I was not going fast, probably just over a 10min mile pace. Before pregnancy I was around 8:30 pace sometimes faster. My focus is not on speed now, just getting out there and increasing my time.

Tip: Just get out there and do something every day even if you only have 10mins, it’s better than nothing. Some days I have to break my workouts up into two or three segments due to taking care of my two year old and/or my baby. I may due 10mins of dynaband work, 15 mins of yoga later, and take my two little ones out for a 12min walk in the evening. If you are feeling tired, because that lack of sleep kicks in big time some days, just go for a short walk or do some light yoga.

Posted on August 23rd, 2009

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Postnatal Journey Back to My Previous Weight

I have decided to share with anyone who is interested my personal journey as I head towards my goal of my previous weight of 124.4 lbs. Ideally I would like to get down to 120lbs since I am only 5′ 3”, but one day at a time. I am not in a rush. It took 9 months to put this weight on and in may take 9 months to take it back off, as it did with my daughter. However, I am honestly hoping to do it sooner this time around. I think it’s possible because I have less weight to loose, 12lbs as of now, and I am very determined. 

As apre/postnatal fitness instructor, personal trainer, and mom, I feel there is a great deal of information out there on prenatal but very little on postnatal. Even in the fitness world, if you get a pre/postnatal certification and/or attend pre/postnatal workshops, there is very little discussion and education on postnatal. I am trying to further educate myself personally and professionally. In addition I am hoping to help others and possibly inspire them to get up and get moving.

Over the course of the upcoming months, let me help the questions that may arise:  What can and should we expect in terms of getting back in shape and getting our body back? Should there be any pain? When can we get back to running if we were a runner before? What will it feel like? Why does it take so long to come off? In addition to sharing my journey, I will be sharing postnatal facts, tips, and advice. I will also post tips for baby’s development and playing/working out with baby as that is my specialty in my Mommy and Baby Pi-Yo Play program. 

Today’s goal was to do a 30 minute run since so far my best was 25 mins. I did it, followed by a five minute cool down. 🙂  Yes, I would have liked to walk more before and after but baby cries and needs to be fed. I am happy to meet my goal since it was week 8 with my daughter when I got my first 20 min run in.

(Since I will always have very little time to post my results, tips, and facts, I apologize now for spelling errors and for grammar issues, etc. Ok, baby needs me again now – off I go!

Posted on August 22nd, 2009

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Running Postnatal: Are you ready to get out there and run?

If you are a runner like me and you just had a baby, you are probably itching big time to get out there and run! Make sure you are ready and do it slow. I started with a run/walk system in week four, mostly walking with 1-3 minutes of a light jog here and there. Well even though I was excited to try running, it was too early. I got home, went to the bathroom and knew that was too much too soon. I waited another week or so and tried again. This time my body was ready. After a few more run/walks, I was finally able to do a continuous run for 15mins on week 7 postpartum. Today at 7.5 wks, I was thrilled to run 25 minutes. It felt like eating the best chocolate ice-cream ever!  I wanted to run even longer, but thought it best to walk and call it a day. I figured if no soreness in the next 24hrs then my body is ready for more. So far, so good.  🙂

Does it hurt? Well, yes I feel it down south a little bit but it will get better. This is part of the reason you have to go slow and build up over time.  Also, be sure to wear a very supportive sports bra. I have a big chest and of course an even bigger chest now while breastfeeding. After much research, I have found the best sports bras to be the Moving Comfort brand.

Posted on August 21st, 2009

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At 7-weeks postnatal, I am sure I am not alone when constantly thinking about losing weight. Below are some great tips to follow if you are breastfeeding:

Dieting while nursing is fine, but go slow

Lose weight gradually (1 to 2 pounds a week) by combining a healthy, low-fat diet with moderate exercise. Rapid weight loss can pose a danger to your baby because it releases toxins — normally stored in your body fat — into the bloodstream, increasing the amount of these contaminants that wind up in your milk. If you’re losing more than 2 pounds a week after the first six weeks, you need to take in more calories.

If you think you must wean your baby to lose weight, rest assured: Nursing helps to deplete the fat deposited during pregnancy to prepare you for lactation. So some new moms find the weight just seems to fall off while they’re breastfeeding. Still, count on taking ten months to a year to return to your pre-pregnancy weight. And don’t even think about trying to lose weight until at least six weeks after your baby is born. Limiting what you eat in the early weeks of lactation may reduce your milk supply.

http://www.babycenter.com/0_diet-for-a-healthy-breastfeeding-mom_3565.bc?page=1

Posted on August 21st, 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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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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