TheBumpOC.com

 Attention all baby momma’s,  Livingsocial.com is offering a great deal for post partum fitness.

  There is no better way to get back into pre-baby shape than working out with your baby and friends.  Stroller strides is offering 10 classes for $50 through livingsocial.com.  Sign up and take advantage of this great fitness offer exclusively for baby momma’s.

Yoga has gained popularity these days because of it’s ability to tie in breathing, flexibility, stability, posture, endurance, strength, and relaxation.  But what about when you are pregnant?  Is it safe?  Are there things I shouldn’t do in yoga? Prenatal yoga allows you to create more space for your baby as you find yourself increasingly relaxed.   Make sure that you have permission from your doctor to practice yoga during your pregnancy.  Make sure that you are working with a certified yoga instructor that can guide you through the best postures for you at whatever stage of pregnancy you are in.  Look for certified prenatal yoga instructors.  Our office recommends the yogaworks studio in Mission Viejo.  Linda Trumpfheller, the instructor,  is not only certified to teach prenatal yoga, but she is also certified in hypnobirthing as well.  We have complimentary yoga passes to yogaworks.  Be sure to pick one up at your next visit to our office.

Does exercise impact your delivery?  You bet it does! Baby momma’s you will want to read on!  Melzer, Schulz et. al published a study examining the relationship between recommended levels of physical activity and pregnancy outcomes.  Guess what?  Active women who performed more than thirty minutes of moderate activity each day had better fitness and significantly lower sleeping heart rate than those who were inactive.  That is not all baby momma’s, the women who exercised experienced on average only 88 minutes of second stage labor versus 146 minutes for the inactive women.  Hmmm, that is almost twice as long!  Are you convinced to put on those athletic shoes and hit the gym?  As if a deeper sleep and shorter labor aren’t enough reasons to exercise, the risk of operative intervention (that means c-section) is 3.7 times greater in the inactive group than the active group.

What are you waiting for???  Start moving!! 

Reference

“Effects of recommended physical activity on pregnancy outcomes,” K. Melzer,  Y. Schutz, et. al. Journal of Obstetrics & Gynecology, Vol. 202,  Issue 3,  Page 266, March 2010.

We found a study that was done in late 2009 monitoring the effects of treadmill walking on fetal heart rate and uterine contractions.  Some of you baby momma’s will be happy to hear the news, and some of you may not.   The result?  There was no evidence of uterine contractions while exercising.  The fetal heart monitor demonstrated a significant reduction in fetal heart rate and fetal movements, HOWEVER, the variation of rates (short time periods and high variations)  increased, demonstrating the overall maintenance of fetal well-being during exercise.  Exercise is considered safe for pregnancies that are not high risk.  If you are unsure, please ask your health care provider before beginning any exercise routine.

What is keeping you from exercising while pregnant?

A study was done on this too.  It seems to be that your own perception of exercise and physical wellness are the two factors that come in to play when you decide to hit the gym or hit the couch.  According to the report, the most common exercise belief while pregnant is that exercise improves mood.  The biggest obstacle to exercise was feeling sick (nauseated).  The most common exercise belief after having the baby was that exercise controls the weight gain.  The biggest obstacle to exercise after having the baby? Lack of time.  What can change all of this?  Support from spouse/partner and other family members.  All of the women in the study reported that they exercised more before getting pregnant than while pregnant or after having the baby.

If exercise is important to you, make sure that your partner/spouse and family know this.  Make a plan of when and how long you would like to exercise and stick to it.  You are worth it!!

References

“Effects of physical exercise on the fetal heart rate and uterine activity,” A. Melo, M. Amorin, J. Silva, P. Assuncao, F. Melo, L. Katz, A. Souza, A. Costa. International Journal of Obstetrics & Gynecology, 107s2 (2009) s93-s396.

“Women’s exercise beliefs and their behaviors during their pregnancy and postpartum,” D. Downs, H. Hausenblas. Journal of Midwifery & Women’s Health, Vol.49, Issue 2, Pages 138-144 (March 2004).

Baby Momma’s here is the latest research about exercise and your pregnancy.  The Journal of Clinical Endocrinology and Metabolism just published a study that reveals that exercise has a positive impact on your pregnancy and your baby’s health as an adult.  The study concluded that performing moderate exercise on a regular basis during pregnancy has an impact on the size of the developing baby.  Moderate exercise regularly during pregnancy can prevent the development of an oversized infant.  This is important because studies have shown that overweight babies have a tendency to become overweight adults.  It’s time to put those athletic shoes on and get moving your health and your baby’s health depend on it.  Remember, exercise is a great way to have a healthy pregnancy naturally! 

References

Sarah A. Hopkins, James C. Baldi, Wayne S. Cutfield, Lesley McCowan, and Paul L. Hofman
Exercise Training in Pregnancy Reduces Offspring Size without Changes in Maternal Insulin Sensitivity
J. Clin. Endocrinol. Metab., Rapid Electronic Publication first published on Mar 24, 2010 as doi:doi:10.1210/jc.2009-2255

http://www.enn.com/lifestyle/article/41198

http://www.pregnancy-info.net/in_the_news348.html

 You’ve had the baby, and now it’s time to get you back into that prebaby shape.  What moves can a new mommy do that will help get her sexy pre-baby body back?   Can’t squeeze a personal trainer into the family budget?  There are a few things that you can do at home that will help you without hurting the pocket book.  We picked four exercise moves that will build a tighter core.  These exercises were selected because they target the major muscle groups that make up your mid-section.  If you can do these moves two or three times a day, you may not need those Spanx in your drawer. 

  C-SECTION BABY MOMMA’S:  DO NOT ATTEMPT THESE EXERCISES UNTIL YOU HAVE BEEN RELEASED FROM YOUR DR. TO EXERCISE!!  THIS IS VERY IMPORTANT FOR YOUR RECOVERY!  CHECK WITH YOUR OB FIRST TO DETERMINE WHEN YOU HAVE CLEARANCE  TO BEGIN STRENGTHENING YOUR CORE!

Plank with booty squeeze.  Get on to the floor lying face down.  Prop yourself up on your forearms.  Lift your lower body up by flexing your feet, bearing the weight of your body between your shoulders and your toes.  Pull in your belly button toward your spine while squeezing your booty at the same time.  Hold that pose for as long as you can working up to 1 minute intervals.  Do 10 reps. 

Side-lying V-ups-  This exercise targets the love handle region.  Lie on your side with your legs angled at 30 degrees in front of your hips.  Rest your left arm on the floor and put your top hand behind your head.  Lift your legs off of the floor, bringing your torso toward your legs.  Slowly return to start.  That’s one rep.  Do 15-25 reps on each side. 

Rotating Supermomma’s-  This one is harder than it looks.  Lying on your back, arms extended overhead and legs straight, tighten your core and raise your shoulders and legs about six inches off the ground.  Hold for 15 seconds, then roll onto your belly, keeping your arms and legs off the ground, as if you’re flying.  Hold for 15 seconds, then roll back.  That’s one rep.  Repeat 5-6 times.  To increase difficulty add hand, or ankle weights. 

Rock “n” raise aka Diaper Change- Lie on your back with your arms at your sides, knees pointed outward and soles of your feet touching.  Staying in this pose, slowly raise your legs until your toes are pointed toward the ceiling and your hips are slightly off the floor.  Return slowly to original position.  That’s one rep, try and do 20-25.  Add ankle weight to increase difficulty.

Baby momma’s this will help, but monitoring your diet, and trying to get as much sleep as you possibly can will also help.  Sleep deprivation contributes to belly fat.  We’ll explain more in another article.

*Images courtesy of Womeshealthmag.com

We are including this tidbit of information because, women like this should be admired and remembered!!

Fresh off the pages of Wikipedia, another incredible babby momma Olympian who made history.

Magda Julin- born Mauroy, (July 24, 1894 in France – December 21, 1990 in Stockholm, Sweden) was a Swedish figure skater and 1920 Olympic champion in the ladies’ singles event.

Julin was a daughter of the French music producer Edouard Mauroy. The family moved to Sweden when Julin was 7 years old. She only participated once in World Championships and came in at 6th place. She was 3 months pregnant when she competed at the 1920 Winter Olympics. She also won the Swedish championships three times and twice at the Nordic Championships.

Magda Julin had two sons.

  Just saw this on Yahoo News..giving credit to Chris Chase for revealing this awesome piece of news!!!!!

Canadian curler is five months pregnant

By Chris Chase

As with all curling teams, Team Canada features five members. Well, six, if you really want to get technical with it.

Alternate Kristie Moore, 30, is 5½ months pregnant, making her just the second athlete ever known to be with child during Olympic competition. Ninety years ago, Swedish figure skater Magda Julin won a gold medal at the Antwerp Games while in her first trimester.

Though she is showing, Moore says that her pregnancy has not affected her ability to deliver rocks … yet. “[In] the eighth month or so, that might be an issue,” she said.

Moore found out about her pregnancy weeks before team officials invited her to join Team Canada as an alternate. When she divulged her secret, the team was more than supportive. Said team leader Cheryl Bernard, “she is young and fit. There’s no reason we’ll have any problems, and she’ll be out there.”

Barring unforeseen problems with the other four members of the team, it’s unlikely Moore will see any Olympic action. During competition her role as an alternate is much like a backup quarterback in football: She’ll be called on if needed. Moore has said that although she’d like to get out on the ice, doing so would mean having to play at the expense of someone else’s injury. 

Team Canada is the gold-medal favorite in the women’s curling event, which begins Tuesday and runs through Friday of next week. Even if Moore doesn’t play, she will  receive any medal Canada wins.

Kegel Exercises:  Pregnant women who perform Kegel exercises often find they have an easier birth.  Strengthening these muscles during pregnancy can help you develop the ability to control your muscles during labor and delivery.  Toning all of these muscles will also minimize two common problems during pregnancy; bladder leaks and hemorrhoids.  Kegel exercises are also recommended after pregnancy to promote perineal healing, regain bladder control, and strengthen pelvic floor muscles.  The best thing about Kegel exercises is that they can be done anywhere, an no one knows you’re doing them.

Swimming:Many health care providers and fitness professional say swimming is the safest exercise for pregnant women.  Swimming keeps your body toned without adding weight and stress to your joints.  When swimming you are raising you heart rate and enjoying a safe cardiovascular exercise that is not likely to cause overheating.  Avoid scuba or water skiing.

Walking: Walking is very beneficial because it is safe for your body.  It is easier on your knees than running and can be easily worked into your schedule.  Start slowly and be sure to stretch well before you begin.  Set realistic goals and wear good shoes to decrease the risk of falling or pressure on your feet.

Running & Jogging:  Usually if you are in a habit of running, you may continue.  However, if you did not run before pregnancy, you may want to speak to your health care provider before you begin a running program.  If you run, make sure to you’re well hydrated, avoid over-heating, and wear good shoes.

Bicycling:  The best thing about biking is that the bike supports your weight, so there is less stress on your body.  A stationary bike is great exercise because you have less of a chance of falling.  As your abdomen grows, it can put a lot of stress on your back.  Start slowly and do not over-exert yourself.

Yoga: yoga has a long standing reputation of relieving stress and pressure on your body.  Most forms of yoga will be safe for you and your baby, as long as they are not excessively rigorous.  Some yoga instructors offer special classes for pregnant women.  Avoid laying flat on your back for extended periods of time and try not to overstretch.