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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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"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

Posts Tagged ‘Postnatal’

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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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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