exercise Archives - Page 3 of 4

Recharge, Reboot And Reorganize

Sometimes life can get away from you. That is what I am discovering and am trying to change. Being away from my life with my four kids for a few days while attending Mom 2.0 Summit is helping me stop, reflect and gain perspective. I am realizing that I am too busy and too disorganized. Whatever routine may have worked a few months ago with myself, Mike, my older kids and our twins is just not fitting us these days. It’s time for a change.

After an exciting and exhausting day yesterday of travel, meeting tons of incredible, strong women and already being inspired about what the future of Nesting Story is going to look like, I am remembering to find that love for my body after babies again.

I woke up this morning very early, (can’t seem to adjust to the time change), and went and worked out as I watched the sunrise. I focused on stretching and some light free-weights as I realized after pulling my back about five times the last fews days, that my goal of being stronger needs more focus.

Another area of life that I am feeling is missing is simple joy. Taking my kids out for a walk. Baking and not being afraid of the calories (just keeping portions in check). Cooking delicious but simple and manageable meals.

I am so excited to be in this new stage in my life. To be in charge of my own body, (something I sometimes forget), and start sculpting my post baby body, not only to fit into the clothes I want it to fit into, but to be able to do the things I used to do. I want to participate in life again, but this time it will be with a new found appreciation.

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10 Acts Of Kindness You Should Do For Your Postpartum Body Before Starting A New Exercise Routine

After having three pregnancies and four kids in the span of five years I have learned a thing or two about regaining your shape after having a baby. Unfortunately it has taken me until now (and a twin pregnancy) to truly respect what my body has done for me and be okay with my curvier shape. The good news is I can share some real life advice with you!

Often the only green light we wait for after having a baby is that six week postpartum doctor’s appointment, getting the go ahead to be able to exercise. But there is so much more! Here is a list of acts of kindness that I strongly urge you to do for yourself before starting up an exercise routine to set yourself up for success.

1. Start a journal. Keep track of your emotional forecast. Right now your hormone levels are still working themselves out. Quickly jot down how you feel each day and what parts of the day you feel the most ambitious and energetic. After doing this for a little while you will probably see a pattern. Pick that part of your day that you are at your peak to squeeze in some exercise. For me it is early morning before everyone in our home is awake. For you it might be your baby’s nap time or at the end of the day. Also journal what you are eating each day and how much water you are drinking. It may surprise you how many snacks you are sneaking when you are recording it. Keep track of how you feel after each meal as well. Did you feel sleepy and sluggish after that big plate of pasta? Did you feel energized after that salad with grilled chicken breast?

2. Buy yourself a pretty and comfortable workout outfit that fits you now. It took me a long time to learn this one. I have some very stylish pre-twin-pregnancy workout clothes that are still a little snug on me. I have made a point to get a comfy and flattering workout outfit that fits me now so I feel confident when I go for a jog around our neighbourhood or even just do some exercises in our home. Are you really going to feel motivated going for a jog in your too tight yoga pants and your husband’s sloppy, oversized t-shirt?

3. Have your thyroid levels checked. This is a biggie. It is very common for pregnancy to throw off thyroid levels and that can wreak havoc on your energy levels, cause hair loss, slow weight loss and more. For me, each of my pregnancies has thrown off my thyroid. The biggest postpartum hyperthyroid symptom I have experienced is gastrointestinal pains. Just ask your doctor to make sure your thyroid hasn’t been impacted by your pregnancy.

4. Put your scale in your basement. Or somewhere in your home that isn’t too convenient. It’s easy to say don’t weigh yourself, but come on, let’s be real. We are all curious about that elusive number, especially after pregnancy. Aim to weigh yourself every other week or so at the most. Just go by how you feel and how clothes are fitting to asses your progress.

5. Don’t make a big announcement. I have been guilty of this one on many occasions. I’ll announce to my friends that I am not having that dessert that they have offered me because I am going to lose all my baby weight by yesterday. Don’t do it. It puts too much pressure on you.

6. Start a hobby that isn’t exercise and brings you joy. Having a new baby involves giving an incredible amount of yourself each day. It is so important that you don’t get lost in the process. Once the dust has settled a little, try to find time to do something for you, whether it’s reading a book, being creative or even getting out an evening here and there baby free with your friends. If you are already feeling happy and balanced, then sticking with an exercise routine is much easier than waiting to hit that goal weight for happiness, only to be left feeling empty.

7. Have your iron levels checked. Sorry, TMI, but this one has been life changing for me. For most women, after having a baby your menstrual cycle is heavier. Try having two and then twins. I finally discovered that this horrible run down feeling I was having once a month was beyond the regular PMS symptoms I used to get. I now take iron supplements around that time each month and skip the crash and burn. This one is worth having a discussion with your doctor about.

8. Get your diet and portion control in check. During each of my pregnancies I have relished in the freedom of eating large portions and basically whatever tickles my fancy. But once I am on the other side of having a baby, it’s time to get those eating habits under control. I have found doing a few months of Weight Watchers (not sponsored) after each pregnancy is a great way of yanking me out of my food hangover. This is also a program that supports breastfeeding and will make sure you are getting enough calories so your supply doesn’t dwindle. Regardless of which approach you take to help your eating habits, make sure you reassess and make sure you are not eating enough for two anymore.

9. Rethink your pre-pregnancy wardrobe. We have all heard those urban legends about women who leave the hospital in her pre-pregnancy jeans, right? I’m not her. I recently went through my wardrobe and made the decision to get rid of those super low rise jeans I have been holding onto for six years without wearing. Everything on my body has moved about four inches south. I used to be apple shaped and now I am pear shaped. Although my size may reflect my old self, my style and fit of jeans is more in the high rise arena… and that is okay with me.

10. Reflect on the pregnancy journey your body was on and respect it. Don’t forget, your body just spent nine months with your resting heart working 40% harder, your blood volume almost doubled, the amount of air moving in and out of your lungs doubled, your skin has stretched a ton, oh, and you have created a tiny perfect human. Reflect on what your body just did and be PATIENT!

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My Busy Mama, Super Easy, Do It At Home Exercise Routine

Before starting any new exercise routine, especially after having a baby, it is very important to consult your physician first. I am not a fitness coach or trainer, just a real mom who has created a simple, easy and fast workout routine that targets my “problem areas” after having four kids. I have learned these moves from previous personal trainers I have worked with as well as a physical therapist and various fitness magazines. I don’t always do all of these exercises each day, It always depends on my energy level and how much time I have. I had my husband Mike take these photos for me quickly after all of our kids were in bed. My form is probably off and the professionals out there may cringe… I welcome those who know what they are doing to add or expand on these exercises in the comments section below. This is NOT a sponsored post. Enjoy!

I have had many requests to share my early morning workout routine that I mentioned in my article What Having Four Kids (Including Twins) Has Done To My Body And My Confidence. I have added some photos and short descriptions of my routine but instead of me pretending to be an expert in an area that I am clearly not, I have listed the exercises below with links to reputable websites that include descriptive instructions.

I typically set my alarm for 5:30AM. 7:00AM is when I have to be downstairs getting breakfast ready for our family to get my son, Holden to school on time. The first thing I do is take Mia and Everly’s baby monitors and place them beside Mike’s pillow. He is on baby duty when they wake up, getting them up and changed for me. Our older two kids are old enough to head downstairs on their own and quietly play or watch TV until everyone is up. Occasionally Holden will see the light on in our room and creepily appear in the mirror behind me. If your kids have trouble sleeping in or are too young to leave their room on their own, I highly recommend the Grow Clock. Holden used to get up at 4:30AM and wake us. The Grow Clock helped him know when he could get up or quietly play in his room until we went and got him. Life changing!

Back to my routine. Listen to music while you work out, it helps push your day’s to-do list out of your mind. I am really into listening to Spotify and it has some great workout play lists. Don’t stress about how stiff or out of shape you are. Remember what your body has been through. I always have a little conversation with my body in my head about how I am doing this for it as a thank you! I know… I am a big nerd!

I always start with stretches. Even on the days when I just can’t drag myself out of bed early enough for a full workout, I still do my stretches. Otherwise I will have a sore neck and headache by lunch from little 5’2″ me lugging around our chunky monkeys (Mia and Everly). I typically hold each pose for 20 second.

This stretch was shown to me by a physical therapist and I call it it the “new mom stretch”. This is fantastic if you tend to be curling forward a lot nursing, changing diapers (or for me, sitting at a desk on my computer). My form is not spectacular in these photos but you get the idea. Make sure you push your shoulders back for this one!

Then I move on to my abs. I detest working on my core and it’s what needs the most love. That is why I get this task out of the way first. I like to start with side crunches doing 2 sets of 15 reps on each side at least. I then move onto bicycle twists, doing as many as I can handle that day.Seated oblique twists with a medicine ball targets my love handles. I like using an 8lb medicine ball. Then I like to do crunches with my feet up on a yoga ball. I find this is easier on your back and hips. For both of these exercises I do approximately 30 – 50 reps each.Next is a move I picked up in a exercise class. Fire Hydrants are a killer to do, but it targets those padded hips you get with pregnancy and you can see results very fast! I try to do a few sets of 30 reps on each side.Next I move onto the kettlebell swing. I have a booty on me and I intend on keeping it. This just helps firm, lift and round it out. Again, as many as I can handle for the day.Then I do 30 – 50 bicep curls. I like using 7 or 8 lb free weights for this.

After these exercises I will jump on the treadmill for 10 – 20 minutes if I have time (about every second or third day). I will alternate between walking and running on the treadmill. I always finish my workout with a shower, otherwise I may not find time again until afternoon nap time. If you are just starting to create an exercise plan and don’t know where to start, I highly recommend the Women’s Health Big Book of Exercises book. It has tons of exercises and is very easy to follow.

A workout first thing in the morning may not be for everyone but for months I was trying to fit in exercise and the day would just get away from me. I finally realized that I needed to make time for myself first thing and then I could relax about it the rest of the day. You might be shocked at how much energy and patience you have on the days you do this for yourself.

Bicycle twist instructions

Seated oblique twist instructions

Fire hydrant instructions

Kettlebell swing instructions

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What Having Four Kids (Including Twins) Has Done To My Body And My Confidence

Isn’t it incredible what the human body can do? Or better yet, what a woman’s body can do? I have had four children, including twins, in the span of five years. Yes, my body did that! Today our youngest, Mia and Everly, are seven months old and I am trying to wake up every morning to work out before everyone else is up. Most days I succeed and I am actually starting to see my body come back. But it has been through a war.

Since I was young I struggled with my weight, always being a little on the heavy side. I would tend to compensate with my bubbly personality and spend a lot of time on my hair and makeup. Finally, while in college, I reached my goal weight by working out and dieting A LOT. Back then my sole purpose was to turn heads. I know, that’s pretty shallow, but it’s true. I was already dating my now husband Mike, and knew that he would love me whatever size I was, but I still craved walking into a room and having all eyes on me.

Although my weight fluctuated, I knew tricks on how to lose 10 pounds scarily fast, especially for our wedding and honeymoon. I wouldn’t say I ever had an eating disorder, but I know that my weight control was coming from a place where I felt I had to punish my body.

Getting pregnant and watching my belly grow while expecting our first two kids was so exciting and I was able to drop almost every one of those 50 lbs I gained with each pregnancy… but again it was coming from this negative and frustrating place.

When I found out I was expecting twins I couldn’t wrap my mind around how enormous I was going to get. I was already well known for having huge basketball size bellies whenever I was pregnant, but growing two babies at once??? To be honest, I was kind of freaking out about it. I finally made the decision that I would disassociate my body from my mind during my twin pregnancy and think of my body as a vessel. Guess what… that worked! In-fact anytime I’d start panicking about my size I would say to myself “you are a vessel, you are a vessel”. It became my mantra.

I must thank Mike for taking these gems.

Although I coped with my size and weight gain really well during my twin pregnancy, after having my girls was a different story. My postpartum body was literally bruised and battered. My distracting enormous but adorable baby bump had been deflated and I was left with mush, bruising, swollen ankles and healing from a c-section. I had this sadness for my body. I felt so badly for it with the state it was in and at the same time was so grateful for what it had done. It had safely created two humans and carried them for 37 weeks and 4 days. It had been touch and go at times but my body did it!

I made the decision to be kind to my body from now on. Eat healthy foods, indulge here and there and not beat myself up about it. I also wanted to get in shape again, especially knowing I was finished having children. I would take my time. But this time is different. I have simple goals that are for me and no one else. I want to be strong. I am over hurting my back when I pick up a baby. I want to be flexible. No more pulling my neck while reaching for a pacifier that has fallen under a crib. I want to go to my closet and feel good in whatever I put on. No more pulling at waistlines and being limited to leggings (although I will never entirely give up my leggings). I get it, I am the thirty-something mom now with four kids and I am really proud of that. I am so much more confident with my body than I ever have been before. Anytime I start doubting my new curves or war wounds I look around the room and ask myself, how many other people in this room grew two people inside their body at once?

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2015 Family Nutrition, Health and Well-being Overhaul – Weeks 1 & 2

We made it through our first couple weeks of our overhaul! The lesson: focus on celebrating the small victories, chosing to be flexible in certain situations and when we fall short one day to get back on track the next… don’t give up!

We started our overhaul off strong and full of determination. The T.V. stayed off, everyone got creative and fresh meals were being made. While everyone was still home for the holidays I decided to serve lunches basically consisting of a healthy snack variety plate. It was so easy and the kids loved it so much. No elaborate cooking involved and barely any cleanup after. Dinnertimes were also going very well. I gave the kids VERY small quantities so that I wasn’t setting them up to fail. The rule: eat your dinner in front of you if you want a snack after dinner. Simple.

Then real life hit! Bitterly cold winter weather arrived, I came down with a terrible head cold, we were attending a lot of birthday celebrations that included the present shopping before and typical birthday foods during. While out shopping with the whole family one day Mike and I decided to stop for lunch at a chain restaurant. Before entering we made a game plan already knowing their menu. We decided to let the kids have typical “kid food” as long as they incorporated a vegetable instead of fries. Beau chose cucumbers and chicken fingers and Holden chose a hamburger and steamed carrots. Mike was a little nervous about finding something healthy on the menu. Once we had been seated things started going down hill fast! The babies were cranky, Mike couldn’t find a thing on the menu and decided to skip lunch and we were told that they had raw carrots but it would take too long to steam them… what!!??? I made the decision to give Holden raw carrots which he and Mike quickly protested to. Mike kept giving me these looks across the table like “this is not working”. I was enjoying a delicious salad complete with beets, peaches and grilled salmon and Beau starting digging into her cucumbers which I have never seen her eat before. We started to make a little progress. Holden ate his mini hamburger and then panic started to set in about trying raw carrots. The poor kid was starting into a full blown anxiety attack. That’s when I switched gears.

I decided to turn this into a teaching moment. For anyone who has a child who suffers from sensory issues, you know that texture, temperature, colour and smell can all contribute to childhood anxiety. “Okay”, I said to Holden,”Forget eating the carrots. Please do something else for me. Pick it up. Hold it in your hand. What colour is it? Is it soft or hard? Why is is not soft?” This began a discussion about the carrot. Holden immediately relaxed and became very engaged in explaining that it hadn’t been cooked and it would probably crunch if he bit it. We demystified the raw carrot. Mike and I accepted this discussion as a win and we hope that the next time a raw carrot crosses his path he may not become so overwhelmed by it.

We tried a few new recipes this week and the biggest winner was from the Oh She Glows cookbook; Luxurious Tomato Basil Pasta. Drool-worthy! This easy vegan dish has cashew “cream” sauce. I couldn’t believe how quickly this meal was gobbled up. It was incredible and Holden has been begging me to make it every week. This one will for sure be a future staple in our home!Although my energy was low due to my cold I pulled together enough energy to cook up a big pot of soup also from The Oh She Glows cookbook. I chose the Eat Your Greens Detox Soup to help us recover from our holiday food hangover and so Mike would have something easy to bring to work with him for lunch the following week. This nutrient packed soup was perfect to help kick my stubborn cold’s butt and as Mike put it, even the after-taste is delicious!Even I got a little creative in the kitchen! Here are two lunches I made for myself that were quick, healthy and very tasty!

BBQ Chicken, Kale and Apple Sandwich: BBQ chicken breast, kale, sliced apple and whole grain dijon mustard with a dab of mayo on a thin multigrain bun. I added a side of greek yogurt topped with fresh blueberries and raspberries.

Sweet and Salty Walnut Whole Wheat Pasta: Whole wheat bow tie pasta with sautéed spinach, red peppers, tomatoes and red onions mixed with olive oil, sea salt and brown sugar topped with walnut pieces.

I know, I even surprised myself!

I didn’t get too creative with my breakfasts yet, I stuck to my good old quick, healthy and simple staple this week: soft boiled egg, quinoa bread with almond butter, water and coffee (nope not giving up my coffee). I did however trade out my skim milk for unsweetened almond milk in my coffee.Another note-worthy meal was fajitas. To make a healthier version we used whole wheat wraps, swapped out sour cream for avocados and sautéed portobello mushrooms along with many other delicious veggies. This meal was a great option for Holden and Beau to be able to pick and choose what they want and try new vegetables. Fajitas will for sure be added to our weekly rotation and in a couple of weeks Mia and Everly will be able to enjoy it along with us when we start Baby Lead Weaning.Then there was the exercise… there was a lot of discussion about working out, planning on it, staring at our home gym but we didn’t finally start until the end of these two weeks. This will be priority starting next week! I also had to start getting creative with the kid’s exercise since we were in a deep freeze. I had been wracking my brain and didn’t feel well enough to drag everyone out to an indoor playground (the way Canadian parents survive winter). Then it hit me! I grabbed some sidewalk chalk from our garage and raced to our unfinished basement. May I present to you “people town” as my kids call it. Complete with a hardware store and market.

Here are some take-away tips:

Take the time to cook some quinoa and barbecue chicken breasts at the beginning of the week and have them ready in the fridge for wraps, sandwiches etc… Yes, we are those neighbours that dig a path in the snow to our BBQ!

Make your food pretty. Because I knew I was going to be photographing my food I took the time to create a nice looking meal. I even took quick on-the-go snacks out of the wrapper and sat and enjoyed them. I found myself slowing down and eating when I did this resulting in being more satisfied after. My new favourite healthy on the go snack: the Kashi granola bars with chia seeds. Mmmmm…

Our goals for next week:

Master some new recipes including breakfast recipes.

Find some healthy boxed and frozen options I can buy at the grocery store since santa didn’t seem to get my request for a black hole of extra time each day!

EXERCISE!!! I don’t know how, I don’t know when but this needs to happen!

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