Guest Post from Intern and Farmland Office Manager, Taylor Wixom
Bachelor’s of Science, Kinesiology for Strength and Conditioning
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Women are strong, women are tough, and women are powerful! The most powerful thing a women can do is bring another human life into this world. With this being the most natural and beautiful thing for a women to do, it also can be the most tolling thing on the body. If you’ve had a baby, you know how hard that process can be on your body. And if you are a mom – you know what pregnancy does to your body. For those that don’t however, let’s bring you up to speed. It is physically taxing, you gain weight in all the wrong places, you get stretch marks, you are uncomfortable, and you retain water. The cravings are unreal, the eating is constant; what baby wants, mom will eat. The mother needs to take in almost twice the amount of the food while pregnant to ensure the baby is getting the nutrients that it needs as well.
So what does this mean after you have the baby? Your body doesn’t just shrink back to where it was (wouldn’t that be nice though?) No, you have stretch marks, all the weight that you gained from the pregnancy and, on top of it, you have a baby to care for. That means you are no longer putting yourself and your life as a top priority. Which is fine, you’re after all, a MOM, right? But does everything else have to suffer as well? Think about your social life, has it become minimal? More than likely! The days that were spent out enjoying company are now spent catching up on laundry and running a million errands, grocery shopping, making dinner, and cleaning. Life is different. So what do you really want? You want that pre baby body back. You want to know how. And you are not the only one. I bet you are wondering how you can get your body back to where it was before you had your baby, and how long is it going to take to get there…
Amy Chrisler, a mother of 5 kids ranging from the ages of 24 to 9, can contest for this. Being a very active women before having a baby, she choose to stay active during her pregnancies, she stated, “Remaining active throughout my pregnancies helped with the actual delivery of the baby, I recovered faster, and lost those few extra pounds faster.” After having her 5 kids Amy really dialed in on three factors to help her get back to where she was before having the kids. She focused on her nutrition, her supplements, and her movement practice. She said, “As a mother it can get hard to focus on what you are eating, especially if you are always on the go or at sporting events. I didn’t use that as an excuse though, I made the kids what they wanted for dinner and then would make myself something as well. It did take more time but it helped me with getting my body back to where I wanted it to be. Along with properly fueling my body, throughout being pregnant you ate what you wanted and it always wasn’t the healthiest, but after having the baby, your body needs that fuel and energy to keep you going.”
Along with nutrition, Amy ditched the Diet Coke that she loved and drank water. Her body needed it especially after having five kids. She said, “After I stopped drinking Diet Coke and actually starting drinking water, I realized that I was losing weight faster and keeping it off! I had more energy and felt refreshed when waking up.”
Amy also brought up sleep (how does one get enough sleep with five kiddos running around?). “Sleep was hard to come by, late nights and early mornings, but you have to find that time where you can just unwind and let the day go and sleep, lack of sleep and an increase in stress isn’t good for you especially if you just had a baby. Getting enough sleep at night helped my body recover and I was able to wake up and get all that I needed to get done the next day.”
Amy went on to say that the most important factor, beyond everything else to her, was her movement practice. Amy referred to herself as being “skinny fat” after having five kids. She was very active, but all she did was run, she would run and push the kids in the strollers. She didn’t lift weights or anything of that nature, just a lot of running. Once Amy decided to start lifting weight she started to notice a quick drop in weight and that her body was changing, “It went from that skinny fat look to a toned body that I was proud of. Take the time to take care for yourself, once you have a kid you can get so caught up them that you forget that you yourself are important as well. Focus on what you can and let the rest run its course. You have the power in your hands to make your life what you want of it!”
Once Amy started to focus back on herself and her goals, being a mom became even easier. Increased energy, increase in confidence, and overall health. Amy now is an active member in the CrossFit Farmland community along with all 5 of her kids and is a Master Figure Competitor who has had a lot of success in that sport. “All it takes is a plan, hard work and support and you too can achieve your goals, no matter what they are.”
For all of your questions on how to get back into those pre-baby clothes, we are here to help you become a little more organized with your own lifestyle, health, and fitness habits. We’re going to look into these three areas of life, as they are the most important, but yet overlooked, areas that can have the biggest impact on fat loss, increased energy, and gaining the mental and physical strength you need to take life head-on.
If one of your goals is getting your pre baby body back, lets dig in to the top three things to start working on now: Nutrition, Supplementation, and Movement.
How do you Fuel your Body?
Nutrition seems to go out the window, whatever the kids eat, that’s what you eat. It’s easy and quick to just eat leftover or just sit on down and eat the mac and cheese with the kids. By no means can I tell you what to and what not to eat, but I sure can point you in the right direction towards losing inches, gaining muscle, and burning fat. As a new mom you need to fuel your body to have energy to do all the tasks in your busy day, plus take care of a baby. Do you find yourself tired all the time and have absolutely no energy? Have you ever sat down and really thought about what you are putting into your body? If you want to increase your quality of life, and feel and look the best you ever have these are some times that would benefit you and help you achieve your goals faster. Here are the top points we cover with out community to improve their quality of life with nutrition – we hope you do the same!
Eat real, quality foods only- meat, vegetables, fruit and good fats
Avoid grains, legumes, dairy, sugar, and alcohol
Eat at least 3 meals per day. Make sure those 3 meals are balanced between protein,
Fats, and carbohydrates.
Protein: Poultry, Beef, Bison, Pork, Eggs
Fat: avocado, nut butters (almond butter), Salmon, nuts, Olive Oil
Carbohydrates: Leafy greens, Kale, Spinach, Carrots
Drink at least ⅓ of your body weight in ounces of water daily
Listen to your body, when you are hungry, eat something
Eating fat is NOT going to make you fat unless you are eating the wrong fats. Add more of the good and less of the bad. Those bad fats are those Trans fats. You will find trans fats in all the “too good to be good for you food”, such as:
Packaged snacks (ie. chips, candy, crackers),
Baked goods, ( cookies, cakes, muffins, pizza dough, buns)
Fried foods (french fries, fried chicken, chicken nuggets) and
Anything that has a premix to it such as a cake mix.
Try and challenge yourself to slowly start eliminating these things in your diet. Find YOUR weakness. Is it that extra ranch on your salad dressing or that bag of chips as a snack while doing errands. Try and dress you own salad with some olive oil (good fat) instead of drowning in it ranch, try and snack on almonds instead of a bag of chips. Small changes at a time will start to make big differences.
Nutrition may seem to be a difficult thing to tackle with having such a busy lifestyle. Take the time to take care of yourself and fuel your body with what it needs. Read food labels, meal prep, watch portion sizes, eat a protein, fat and carbohydrate with each meal. Be more aware of what you are eating and how much. If that is the first step you take, then you are taking a step into the right direction. Start small, maybe start by eliminating that sugary coffee creamer, then it’s the ranch dressing from your salad. Everything is difficult at first, but if you stick to it for at least 30 days, it will start to become a habit. Enjoy the “yummy” food in moderation. Think 80/20, 80% of the time you are eating healthy, and that 20% is that family birthday party with the cake and snacks, eat the cake. Start with changes that are realistic and manageable.
Ok, that’s it for today – look back soon for part 2 of this blog series about Supplementation! Feel free to comment with any questions. We’d love to help you get organized!