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New Mom Fitness and Fat Loss, 1 New Recipe and 1 Study

In: Busy Mom Fitness Solutions|Exercises|Food & Nutrition|Workouts

18 Jan 2010

New Mom Fitness and Fat Loss

For a brand new mom where and when do you start your fitness regime?  Things you first need to consider to help you figure out where to start.

1.  Are you capable of committing and maintaining a regular fitness program?  This means 3x/ week about 20 minutes per session.  Answer: if you are capable of this you can start with the Baby Bump Busy Mom Fitness Program.

2.  Are you nursing?  Answer- if yes you are still releasing a form of relaxin hormone (prolactin) and may need extra work on joint stability.  So what can you do- check out this video link on YouTube for scapular and pelvic stability, and work on the Bonus Product – Troubleshooting The Aches and Pains of Motherhood- Joint Stability Program in the Baby Bump Busy Mom Fitness program.

3.  If you are still at the point in your delivery recovery of trying to integrate fitness into your life, but want to start some postural movements start with these 5 exercises- The Furious 5- video link to YouTube.  There are 2 stages posted on YouTube.  The Busy mom fitness program also has a 10 exercise progressive early post partum program to help new mother integrate fitness into there lives and begin a safe fat loss fitness program.

4.  For the new mom who has stopped bleeding, not experiencing joint discomfort, has regained some core stability, is ready for regular fitness and wants to start a fat loss fitness program then this Back Yard Fat Loss video is the video

 for you. 

This is an exapmle of the fat loss programs featured in the Baby Bump Busy Mom Fitness Program  In the video I indicated I use 100 chops as a blaster, but you can start with 20  and work up from there.

GOALS UPDATED and a NEW Crock Pot RECIPEE

I have posted my goals and by reviewing them and trying to complete one a week I feel fulfilled.  This week I tackled the new recipe.more entertaining goal.  I tried a new recipe and invited some friends over to enjoy the experience. 

Crock Pot Beef- 1 Sirloin Tip Roast, braise the roast in a frying pan then place it in the crock pot, salt and pepper the beef, add 3 bottles of beer to crock pot ( 2 regular and 1 dark), add 4 table spoons of black peppercorn, cook on high for 1 hour the reduce crock pot to low for 8 hours.  Serve over rice or pasta.

I embellished this recipe and made a cremini mushroom sauce using beef stock, a cup of liquid from the crock pot, 1/4 onion, 3/4 bag cremini mushrooms, 2 tbsp butter- mixed in my blender and then bring to a boil on stove adding some flour to thicken.

Fitness goals- I am up to 3 overhand grip pullups continuous, and can complete 5 when in a burpie countdown or 5, 4, 3, 2, 1, total=15 in total but again with a burpie between.

 

Study Regrading High Intensity Resistance Circuits and Post Exercise Oxygen Consumption

Take a look at this abstract linked below.  I love this study as it points out 2 very important factors.  First that original research negated to measure post exercise oxygen consumption beyond 16 hours post intense circuit training and second that when measuring this it showed elevated epoc up to 38 hours post exercise session compared to baseline. 

http://www.ncbi.nlm.nih.gov/pubmed/11882927?dopt=Abstract and below is the reference for this study.

Schuenke MD, Mikat RP, McBride JM.
Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption (EPOC): implications for body fat management.
Eur J Appl Physiol 2002 Mar;86(5):411-7 

Again this study indicates EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring).  For the pessimist you will use the numbers of 4.2% elevation and state 50 kcal more, but for the optimist (16hour), all the sudden 4.2% at that time becomes more significant as this study shows a 38 hour post exercise elevation.  So that 50kcal stated by the pessimist (although for a mom an extra 50kcal in a shorter workout I feel still significant), becomes an optimists 150 kcal for the 38 hours measured in this study.  Both ways of looking at it still yield extra kcal used post exercise for HIIT- so it is all good news.

3 Responses to New Mom Fitness and Fat Loss, 1 New Recipe and 1 Study

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Maigrir Facilement

January 18th, 2010 at 3:56 pm

Thank you for all that precious information

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Nursing Mom

January 21st, 2010 at 6:25 pm

My last “dinner party” was a result of my starting dinner in a small pot, tasting it, adding more ingredients, moving it to a larger pot, tasting, adding, still larger pot, tasting, adding, even larger pot. By the time I’d moved to the largest pot I had I was on the phone inviting friends because no way were we going to get through that many leftovers 🙂

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Jacqueline

January 21st, 2010 at 8:55 pm

Great cooking story, I have a lot of those trial and errors. Glad you are enjoying as well.

Jacqueline

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Baby Bump Fitness is run by personal trainer and mom Jacqueline Gradish for soon-to-be moms and new moms. Safe, quick & EFFECTIVE fitness solutions that really work, including workouts, rehab exercises and nutrition tips.

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