So many people are asking me if I am working out yet, post-baby. The answer is yes with some fine print ☺. While I have done a couple structured bouts of movement that could be considered “working out”, I am not yet allowing myself to push at the intensity that I am wishing I could, just to be safe.
Most doctors and reputable sources recommend waiting 4-6 weeks post-delivery before Mom gets back into her regular workouts. However, the same reputable sources and doctors also say the most important thing is to listen to your body (we are all different!). They say if you worked out before pregnancy, and continued to workout through your pregnancy, there is a good chance your body may be ready for exercise much quicker than if you didn’t workout before and/or during pregnancy.
My own personal rules of thumb are these:
1. Get my doctor’s okay to begin.
2. If I am experiencing vaginal bleeding still, I am not ready to workout. If at anytime after I start working out, bleeding resumes, I will stop until it subsides and doc says it’s okay to begin again.
3. If I experience any physical pain (unrelated to regular muscular soreness that follows any good workout), I will stop working out or modify the movement to eliminate the pain. I believe that our bodies talk to us this way, and we should listen!
4. If my breast milk production slows down at any point after resuming exercise, I will slow down my workouts, or stop altogether, until milk production ramps back up. Side note: this may also be a sign my calorie consumption and water intake need to increase.
There you have it. As long as these 4 things are in check, I will begin my workouts.
With every baby, this time period has been different. With Matix and Marley, I waited nearly a full 6 weeks because I didn’t do much (if any) exercise during pregnancy. After Cash, I waited about 2-3 weeks, and after Ruby I gave my body 2 weeks before I started “working out”.
I use quotes because, once again, the workouts were so light compared to my usual, but I know just how important it is to start light. More than anything, this was my structured way to move functionally like all new moms (and humans, for that matter) do each and every day. Think:
squats – like sitting and standing from couch or toilet,
presses – like we do to help our bodies off of the floor or how we push the stroller, and
pulling – like we do to lift our babies and hold them to our chest
Nice and basic. Easy and functional.
Time to share the workout! It was one of my favorites and can be done at ANY level of fitness, from beginner to advanced. By choosing a workout that is scalable, I knew I would be able to throttle it up or down at anytime, ensuring I didn’t overwork my body the first time back.
Disclaimer: If you plan to attempt this workout, please make sure you have your doctors approval, as every body is different post baby. Some are ready sooner than others. Your doctor can help you decide if YOU are ready to begin workouts again.
And…a side note: Even if you are NOT pregnant or postpartum, this workout could be great for you – don’t be scared to rev up the intensity! Give it a try.
My 1st Post-Ruby Workout: 12 Minutes of Tabata
What is Tabata? Four minute rounds of exercise. You perform a move for 20 seconds, followed by 10 second rest, repeating 8 times, totaling 4 minutes. Go at your own pace. If you are only able to get ONE repetition of move in during the allotted 20 second time period, then only do one repetition.
Moves I Tabata’d (4 minutes each move. 3 moves, totaling 12 minutes):
Air Squats – My first round I got 20 in, but by round 5 I was slowing down to about 10 squats in 20 seconds.
*These can be modified to be done from a couch or chair. You basically sit down and stand up from the couch or chair to complete one rep.
Pushups – Oh…I struggled with these. Round 1, I did 12. By round 7 and 8, I was happy to get in 1 or 2 pushups. I slowed down once I realized my core needed some attention.
*Feel free to modify this to pushups from your knees or even pushups from your waist.
Bent Over Rows – I used a 45 lbs weight for both arms (not for each arm ☺). These felt good, but worked muscles I seem to have been neglecting for the last little while.
*These were great to end with. I felt like I got the harder moves out of the way first, and got to end with something a tad lighter.
Moral of the story – listen to your body and your doctor. Move when you are ready, and don’t be discouraged to see your fitness levels aren’t where they were pre-pregnancy. Day by day, with some patience, hard work, and perseverance, we can all become even stronger than we were pre-baby!
Chris Powell is a dad…again! The fitness trainer — whose crystal blue eyes and big smile you probably recognize from Extreme Weight Loss (formerly Makeover: Weight Loss Edition) — just welcomed a daughter with his equally beautiful, equally blue-eyed wife, Heidi.
Ruby Lane Powell was born at 8:20 a.m. on Saturday, November 16, Chris and Heidi’s rep confirms to People. The wee one weighs 6 pounds, 15 ounces and is 20 inches long. “We are so incredibly grateful for such a beautiful and healthy little addition to our family. The six pack is now complete,” the couple says.
Chris, 35, and Heidi, 31, have one son together, Cash. He’s two, and his parents say he’s “so eh-sited (excited)” to be a big brother! Rounding out the couple’s beloved “six pack” are Marley, 6, and Matix, 8, Heidi’s kids from a previous relationship.
People has exclusive photos of the happy couple, who are showing off huge grins in the hospital room while little Ruby naps peacefully in her mother’s arms. A big black bow rests atop her head. In another photo, all of Ruby’s siblings gather around to get a look at their new sister.
Who knew six-packs could be this freaking adorable?
The ‘Extreme Makeover: Weight Loss Edition’ trainer and his wife welcomed a beautiful baby girl into the world on Nov. 17. Congrats to the happy couple!
Chris Powell and his beautiful wife Heidi Powell welcomed their second child together on Nov. 17. The pair welcomed a daughter named Ruby Lane Powell. Always thinking fitness, Chris explained that his daughter’s arrival complete’s his family’s “six pack!”
Chris Powell Baby Born: ‘Extreme Weight Loss’ Trainer’s Wife Gives Birth To Girl
Heidi, 31, gave birth to little Ruby at 8:20 a.m. on Nov. 16, the couple’s rep confirmed to People. She weighed in at arrived 6 pounds, 15 ounces. and measured 20 inches.
“We are so incredibly grateful for such a beautiful and healthy little addition to our family,” the couple told People. ”The six pack is now complete.”
Chris released the very first photo of his newborn daughter, and she looked too cute for words in a giant black bow headband! Clearly she is already quite the budding fashionista.
Chris Powell & Heidi Powell’s Adorable Family
Chris, 35, and Heidi have a 2-year-old son named Cash together. Their blended family includes Heidi’s kids Marley, 6, and Matrix, 8, from a previous relationship. The six family members make up a totally precious “six pack!” Ruby’s three older siblings are already fawning all over her, and their love for their tiny new addition is so apparent in another photo released by Chris.
What do YOU think, HollyMoms? Do you like the name Ruby Lane?
Baby Girl is almost here, and I have yet to choose a diaper bag! I would totally use the same one I am using for Cash, but…I want a little more of a feminine touch for my little angel ☺. And the one I am using for Cash is technically not even a diaper bag. It’s a gym bag that I loved.
Time for a true diaper bag purchase, for sure, but I need help! So many cute ones to choose from, it’s making my head spin! Below are my fave 5 so far. Tell me your favorite of the bunch! Or give me your own suggestion ☺.
1. Storksak “Olivia” Nylon Baby Bag – At first glance, I feel like this is the one!!! Not sure though, because with online shopping you can never tell. I love this purple color and think it will add “pop” to my wardrobe. And the nylon seems like it will be great for regular kid wear and tear. I will be using it for both little ones…is it too girlie for Cash? Or better yet, for Chris to carry? Gosh…I would totally carry this with or without a baby! Sporty and fun.
2. Petunia Pickle Bottom “City Carryall” Diaper Bag – In all my days of mothering, I’ve never had a Petunia Pickle Bottom Diaper Bag that I didn’t love. And this is, as Cash would say, “adobable”. Love it. Classic, chic, a little glam, and black…which hides lots of dirt ☺. Spacious enough? This is my only question.
3. Storkak Diaper Bag Tote in Grey – This is super cute and stylish, but a bit pricey. After having used quite a few diaper bags in my day, I do know that you get what you pay for. Has anyone used this one before? Is it worth the money spent?
4. Babymel ‘Camden’ Carryall Diaper Bag – Okay…could this get any cuter or squishier??? Reminds me of how babies should be…chubby ☺. And there’s that purple color again. Looks SO cozy!
5. Babymel ‘Amanda Quilted’ Diaper Bag – Loving this line that I have never heard of before! Well-priced compared to some others. And this (yes, purple again) pattern is amazing. Fun and cute, but subtle enough to wear everyday. Once again…adobable.
Post your comments below! Let me know which bag I should choose for Baby Powell. If none, don’t hesitate to give me advice on what you like!
Congratulations to our Winner, Jackie LeBeau
Make sure you check out our next Labor Day to Labor Day BabyPowell Giveaway this Sunday!
We are so lucky today to have some of my babies’ favorite swaddles on the blog to giveaway! Anyone who has tried the aden + anais swaddles knows there is nothing quite like them. Super thin (and easy to carry with), yet incredibly warm and soft for baby. Cash’s swaddles seem to get softer over the years…he still keeps his close by ☺.
That’s not all! aden + anais is also giving away an entire set of their new mum + bub skincare line! I haven’t tried this yet, but am DYING to. The entire line is gentle enough for baby to use, but amazing enough for mom!
This week’s aden + anais Giveaway is worth over $106!! Here’s what you’ll get:
1. one pack of aden + anais swaddles, print of your choice – I LOVE the tranquility bamboo muslin collection shown in the pic above, but you get to choose!
2. mum + bub skincare set of 3: soothing ointment (3 oz), hair + body wash (12 oz), and ultra-gentle lotion (12 oz).
Here’s how you can win:
1. Comment on this blog post, letting me know if this gift is for you, baby, or a friend (anyone is great, I’m just curious because these products are supposed to be fantastic for all!).
2. Like, retweet, rePin, and/or share my posts on Facebook , Instagram, Twitter, and/or Pinterest. Please use #BabyPowell so we can find you!
3. Make sure you are following me and aden+anais on Facebook, Twitter, Pinterest, and/or Instagram (the more the better!).
A random winner was chosen on Wednesday, October 30, 2013. Thanks for participating!
If there is one thing I wish I had from day one of Cash’s life, it would be an Ergobaby Performance Carrier. With all of the hiking, trekking, moving, and walking the Powell Pack does, this sure would have made our life easier.
I was introduced to the Ergobaby Carrier this last summer in Colorado. A friend and I were taking our combined 5 kids (6, if you include the baby on board ☺) for a hike in the beautiful mountains of Canon City, CO, and Cash – bless his heart – was being the usual Cashy Boy…super rambunctious! I didn’t have any desire to pull him up those mountains with the risk of him running over a ledge. Nor did I feel like carrying him on my hip the whole way. I was 6 months pregnant for crying out loud!
Ergobaby to the rescue! Much to my surprise, the Ergobaby Carrier my friend lent me not only carried Cash’s 2 year old body on my back, but carried him comfortably for both of us. And until this point, Cash had NEVER been a fan of carriers!! EVER.
After doing some research of my own, I realized Ergobaby has a line specifically designed for active parents like us! I thought the one I wore was comfortable for hiking…I can only imagine how comfortable the Performance Carrier is. I can’t wait to try it out!
You can win one of these $135 amazing carriers for yourself!
Ergobaby has been kind enough to offer up a carrier from their Performance Carrier line for Baby Powell’s 12-week Baby Shower Giveaway for one of my lucky readers. Thank you, Ergobaby
Here’s what you had to do to win:
1. Comment on this post – tell me about your favorite hike, or how you plan to use the Ergobaby Performance Carrier.
2. Like, Share, and/or rePin my #BabyPowell Giveaway posts on as many social media channels as you can: Facebook , Instagram, Twitter, and/or Pinterest.
3. Follow Ergobaby on Pinterest and/or on Twitter.
Random winner was announced on Wednesday, October 23, 2013. Thanks for participating!
Any Mom, Dad, Grandma, or nanny knows this: EVERYTHING goes straight to Baby’s mouth during the teething stages. Yup – and if you are anything like me, this is terrifying! I had nightmares of them choking on a broken bead from my necklace, and stressed constantly about the unwanted chemicals and paints that I knew were being consumed by my little ones as they chewed on jewelry.
Eventually, I became one of those moms that just stopped wearing jewelry all-together until Matix, Marley, and Cash made it past the “everything-to-mouth” phase. Because it kept them safe, I didn’t mind. But I’m not gonna lie – I longed for the days when I could wear cute accent pieces again, or for the nights out without Baby so I could dress up and feel like a woman again!
I was BEYOND excited to hear about this adorable jewelry line that makes it possible for Mom to feel like a woman, and for Baby to be safe…AND have a chew toy!! Chewbeads brilliantly created fashionable and chic jewelry that is soft, non-toxic, colorful, and (most importantly) safe for babies! Also exciting? The bracelets can be used as a reminder for which side you’ve just nursed. Sorry if TMI…but I must admit that as a nursing mom, this can be incredibly confusing! Especially with no sleep
1. Follow me and share this post on Twitter, Facebook, Instagram and/or Pinterest (Pin the image above to your board using the link below or your browser Pinit Button) and be sure to include the hashtag #BabyPowell. The more you share, the more chances to win! (Enter up to 4 times!)
2. Leave me a comment here on the blog for each SHARE before 11:59 pm Tuesday, September 3, 2013 and include which social media channel you shared the post on and include your @username so I can visit you! ☺ (If you shared 4 times, make 4 comments.)
Random winner was announced on Wednesday, September 4, 2013.
The fitness guru tells us how to quickly get rid of that extra tummy.
I receive a lot of great questions about health and fitness, and one of the most oft asked is, “How do I get rid of my baby pouch?” Let’s be honest: our bodies go through so much during pregnancy, and our muscles and skin in the abdominal area definitely take the brunt of the whole experience. And while that little bundle of joy is so worth it, getting rid of that tummy can be so frustrating.
There are two ways to get rid of that baby pouch once and for all: good nutrition and exercise. That’s right, there’s no magic potion, no contraption, no quick fix. You can have the most ripped six-pack around, but if there’s a layer of unnecessary fat on top, that six-pack will be invisible. Likewise, you can follow a great nutrition plan, but without cardio and strength training (especially in your ab area), you won’t get the results you’re looking for.
On the nutrition side, make sure you’re eating lean proteins, healthy fats, whole grains, lots of fruits and vegetables, and drinking at least ½ your bodyweight in ounces of water every single day (130 pounds = 65 ounces of water per day, for example). Chris and I follow the “10 gulp rule.” When taking a drink of water, try and swallow ten gulps, and you’ll reach your daily water goal pretty quickly!
On the exercise side, do some sort of cardio and strength training on most days of the week. My Best Ab Workout, which is part of my Total Body Workout, is a great place to start, and it only takes five minutes. A couple of cautions: Don’t do these exercises on consecutive days, and if you’ve recently given birth, make sure your ab muscles aren’t separated or that any separation has healed before beginning these exercises. For some bonus strengthening and toning, contract your abs during your daily activities (exercising, sitting, walking, standing, playing with the kids). This will also help prevent lower back pain and posture problems that can be a by-product of pregnancy.
When you combine good nutrition and exercise, you’ll be strengthening those all-so-important ab muscles and getting rid of that unwanted layer of fat on top. Pretty soon your six pack will shine through and you’ll be able to say bye-bye to that baby pouch for good.