Postpartum Exercise Facts & Stats

You're at least 6 weeks postpartum, and you're already thinking about wanting to get out of the house and get active. Struggling with what to do? Here are some great facts and stats that will show you why you should sign up for an Oh Baby! Fitness class!

POSTPARTUM EXERCISE FACTS & STATS

- Returning to exercise is linked to a decrease in postpartum depression.

- Women who took structured group exercise programs after delivery showed more success at losing body fat and keeping it off 1 year postpartum than those who didn't exercise.

- Women who brought their babies and exercised in a group with others in an Oh Baby! Fitness class had less guilt about leaving their baby with a caregiver, were able to stop and feed the baby any time, and were able to build a community.

SAFE EXERCISES TO DO DURING FIRST 6 WEEKS POST DELIVERY

- Walking - ONLY if it makes you feel good!

- Kegel exercises (pull pelvic floor muscles up and in, similar to how you would stop the flow of urine).

- Abdominal hollowing (pull belly button toward spine during exhale and imagine pulling bottom ribs toward each other, and hold for 3-5 seconds, no need to do it in a wall squat! Do in a sitting position).

- Chest stretches (bring hands behind back, interlace fingers, open chest)

POSTPARTUM DEPRESSION

There are 3 types of postpartum emotional and mental woes:

1- Baby Blues- women feel weepy, overwhelmed, and irritable. It can last up to 10 days, and 80% of women struggle with this post baby. Extra sleep and some time away from baby helps lessen the symptoms.

2- Postpartum Depression - women feel sad, anxious, have changes in appetite, insomnia, and/or guilt. Can last 2 or more weeks, and at least 15% of women struggle with PPD. With counseling and/or medication (and exercise!), women can begin to see a decrease in symptoms.

3- Postpartum Psychosis - women feel manic, paranoid, severe depression, violent thoughts and/or tendencies. Only 5% women struggle with PPP, and they are able to find peace and comfort through inpatient psychiatric treatment.

Read more at Postpartum International at www.postpartum.net or call (800) 994-4PPD.

Top 8 Excuses That Women Use to NOT Exercise During Pregnancy

So you're pregnant. And you know you need to either get active or stay active (depending on your fitness level). But you also have these fears, doubts, and concerns about what's too much, what's not enough, and if it is even safe at all. 

As Kathleen Donahoe (COO of Oh Baby! Fitness) puts it:

"ACOG (the American Congress of Obstetrics and Gynecology) recommends pregnant women work out at a moderate level for at least 30 minutes on most, if not all days of the week.  Basically, they want you working out at a moderate (note, not gentle) level every single day. Pregnancy is not the time to curl up and rest, it’s the time to prepare for the most strenuous jobs on the planet- motherhood! ".

I've been doing some research on what seems to be the biggest reasons why women are either too afraid of working out while pregnant, or are just trying to justify their way out of staying active throughout their pregnancy. And here is what I've discovered.

Top 8 Excuses Why Women Will NOT Exercise During Pregnancy

1. "I am not in shape!"

Just because you are not "in shape" when you get pregnant doesn't mean it's not a good time to start exercising! Pulling from one of the Core Beliefs held by myself and Oh Baby! Fitness:

Pre- and postnatal EXERCISE IS IMPORTANT. We believe exercise during pregnancy creates easier labors, healthier babies, and happier new moms. We listen to the latest studies about perinatal exercise, share them with our clients and instructors, and build our programming based on their recommendations. And we encourage women to get in the best shape of their lives during pregnancy.

Prenatal and postpartum exercise is key to having a healthy pregnancy, delivery, and postpartum recovery! Not to mention, a healthier mom and baby!

2. Wrong Trimester

Check this out: as long as your doctor KNOWS and APPROVES of you getting active, there is NO WRONG TRIMESTER to start exercising! Exercise provides multiple benefits throughout each trimester and can help with prenatal aches and pains. Studies have shown that women who exercise up until their delivery date are:

-       Less likely to have premature labor

-       Less likely to have babies with low birth weight

-       Less likely to have a c-section

-       Less likely to request/use pain management during labor

-       More likely to have shorter, quicker labors

-       More likely to gain less weight during pregnancy

(http://blog.ohbabyfitness.com/category/pregnancy-exercise-tips/page/3/#sthash.RzdavdEk.dpuf)

Note: if you develop a condition that causes you to be high risk, it is important to listen to your doctor and your body before exercising.

3. You've NEVER exercised a day in your life

You have never used a dumbbell. Exercise bands look like they could snap in half. And you've never done any kind of pushup ever. You are the PERFECT candidate to start exercising! Especially with other pregnant or new moms! It's a gentle environment filled with support, compassion, and a Perinatal Fitness Expert who is ready to guide you through each and every question you may have!

4. Feeling under the weather

If you're feeling nauseated in your first trimester, limited in your second, or exhausted in your third, going for a walk (not doing a massive workout) can at least help makes those feelings subside. Better yet, getting out and being a little active with other expecting or new moms can lighten the load of all those feelings, and others such as depression, anxiety, and loneliness. 

5. Back, hip, and other pains and aches

Your hips are aching due to round ligament pain or your low back hurts because of sciatica. Getting active and moving your body gets the blood flowing, loosens up muscles, and can help relieve several discomforts: swelling of feet and hands, varicose veins, pelvic pain, SI joint pain, spinning breech babies to head down position, carpel tunnel, nausea, insomnia, control/manage gestational diabetes, and control overall weight gain.

6. "What if I need to pee 10 times during a prenatal fitness class?"

It’s okay to go pee, and barf, and eat, and fart, and cry. A pregnancy exercise class is sometimes the ONLY place no one will look at you funny for the behaviors that pregnancy brings on. So don’t worry if you suddenly are the girl that accidentally lets one fly, or that breaks down in tears. We understand, and I've seen it all! So do your thing, and we'll do ours!

7. "Do I need a gym membership to come to a class?"

Nope! You just get to walk into class, sign in, sign a waiver, and get your sweat on!

8. "I'm afraid that I will have a miscarriage"

Many women fear that exercising, falling, lifting heavy objects or the like can trigger a miscarriage, but the chances of that happening are slim. “Unless you are a smoker, illicit-drug user or heavy drinker, there’s very little you can do to cause a miscarriage,” notes says Henry Lerner, M.D., an OB-GYN at Newton-Wellesley Hospital in Newton, Mass., and an assistant clinical professor in obstetrics and gynecology at Harvard Medical School. 

What other fears, concerns, or excuses do you find yourself having that keeps you from being active during your pregnancy?

Christmas Day at the Meeksarosa

After staying the night in Murfreesboro on Christmas Eve, Wes and I drove out to Franklin to my parents house to celebrate the day with my family. 

The group included the Partain family, the Meeks brothers, my parents, and us. Plenty of people to be entertained by!

Little Lainey Bug waiting so patiently while others open their gifts.

Below Uncle Jesse and Uncle Joel looking in on the fun, enjoying their spots.

Nathan cracking up little guy Levi.

Poor Amos working so hard to be patient while others open their gifts.

Sally's new coat!

Flannery testing out her new Hello Kitty toothbrush on Grandpa.

Bubba in a box!

Ever since our wedding, Flannery has loved getting dressed up in a white dress and pretending to be a bride.

We so enjoyed our first Christmas married! But we also missed the Robbins clan so badly! Hopefully soon we'll all be reunited.

Christmas Eve

I realize this is very late, but I wanted to post it anyway!

Christmas Eve was spent in Murfreesboro with my in-laws including our other Branch family (David, Summer, and August), Lindy and John, Granny Margaret, Aunt Monica and her daughter Eva and her husband Cole, and Laurel and Dave with their girls. 

Of course children are so much fun to take pictures of....so that's all I got that night!

August is too quick to get a clear shot!

John and Lindy enjoying our secret santa game.

August wearing his Superman costume.

Brianna working on her new art project.

Isabelle and Auggie work on their new present.

This is definitely not a great quality picture, but I love what I captured between Eva and her mom, Monica. Love them!

I've Seen Food Inc. And I Still Eat Meat

I know the documentary Food, Inc. came out a while ago, and it's kind of old news. But I've written about it before, and I wanted to revisit it.

There's a lot of people out there who have and have not seen this documentary. Some people I know who haven't watched it say it just brainwashes people into being vegetable loving hippies who want to save the animals and the planet. The funny thing is, and they touch on this in the movie, is that they do their best to try to unveil the realities of the food industry today. They have tried their best in this movie to show that we've already been brainwashed and how to wake up and see what's really happening to our food and what it does to our bodies, environment, and society. 

They touch on a lot of really important issues, such as the handling and treatment of livestock and meat, the feed that is given to the livestock, the farmers who provide the feed and livestock to the major meat companies. They also talk about the meat and food that is making adult and childhood obesity go through the roof, the effects of dirty meat and E. Coli outbreaks, the local independent farmers who are trying to change the way America eats food, and the issue of illegal immigrants and their dangerous working conditions.

In case you were wondering, I really do like meat. That being said, I will also say that I'm a part-time vegetarian. Why part-time? Because I do not trust where our food comes from anymore. I do not trust our government companies who take the easy, cheap, and fastest way out using illegal immigrants to work, instead of the more intentional, natural, and affordable path giving millions of jobless Americans a way to work.

Therefore, I do a quick run down my list of expectations before I even consider meat to eat. I need to know exactly where my meat has derived from, how it's been handled (both living and butchered), who has been handling it, and how far it traveled.

The list:

-animals must be humanely treated - Meaning they've had ample space to move around and carry on appropriate behaviors, had safe and clean living quarters with natural sunlight and fresh air which lessens their chances of injury and not living in their own manure, and are handled with care.

-organic, clean, no hormones, antibiotics, or corn-fed- I don't want meat that has any ammonia-cleansed filler (this makes up 70% of most beef products) or blood and manure that has been unintentionally but lazily processed with it, no hormones to make the chicken, cow, or pig grow faster and bigger, no antibiotics to treat all of the E. Coli found in the meat, and no meat that was given corn instead of grass that increased E. Coli growth.

-animals that are farmed locally- This is a harder expectation to meet, but it happens more than people think; it takes so much money and fuel to transport millions of meat across the country. So why not save on all of that and try to buy chickens, beef, pork, eggs, cheese, and milk local? Yes it can be very expensive; but wouldn't you rather eat and drink animal products every other day or sparingly throughout the week than eat and drink modified, lesser quality versions of the real thing every day?

Joel Salatin, Owner and Farmer of Polyface Farms.
Click here to check out their website.

-farms who employ American citizens and/or legal immigrants of proper age- This helps lower the instance of having illegal immigrants, forced labor, and child slaves who could care less about the product working in harsh, dangerous, and life-threatening conditions for low wages and 60 hour work-weeks. When they get caught, they get arrested, but not the major meat company-heads who knowingly employ illegal immigrants. What is wrong with this picture?!

I became a part-time vegetarian almost 4 years ago. And although it was a struggle at the beginning, because meat has been such a big part of my life growing up and I am the only one in my family that has made this decision, it's gotten easier throughout these recent couple of years. Thankfully, my family has started taking these issues seriously as well, and have also changed their lifestyle when it comes to buying quality food. 

I will admit that the summertime makes it easier to be a vegetarian than the winter months. With farmers' markets in full swing who have such fresh and pure products, it's easy to have variety and creativity. However, never underestimate an organic beef stew with organic veggies. And now that I'm married to a hunter, it's definitely a bonus to eat true clean meat.

It's also important to me to not to be an inconvenient part-time vegetarian. If I go over to somebody's house and they have meat and vegetables, then I'm just going to stick with the veggies and whatever else they have. But if the main meal is only meat, I will be thankful for that food and eat it heartily instead of asking if they have anything else. I do still have my southern hospitality manners after all!

You may then wonder how I acquire enough protein in my diet, especially being as active as I am. Here are just a few things that I have incorporated more into my nutrition since I've made meat scarce:

-Homemade black bean patties (click here for the recipe)

-Organic cheese

-Organic milk

-Local organic eggs

-Plain greek yogurt (I eat Fage)

-Homemade hummus

-Peanut Butter

-Quinoa (the only plant derived grain that has all 8 essential amino acids that make up protein)
-Farro and bulgur wheat are also great sources of healthy carbs and proteins

-Applegate Farms meat (very sparingly because they're a tad pricey); click here to read about their products.

With all this to say, I hope my honesty and food choices have sparked your interest into learning more about what you're putting into your body and the real food industry we unknowingly contribute billions of dollars to. 

There's a reason why many people in this world don't care about what they eat or where their food comes from.  One of the biggest reasons is because they have been blind to the reality of it all because these major companies don't want us to know.  They create cheap and addicting products that are convenient for our busy lives. These companies have also made us believe that it's not a big deal if we don't care, and that it's normal to make the more convenient, unhealthy choice than the educated, healthier choice. There's also a reason why childhood and adult obesity and diabetes are rapidly spreading throughout this country. 

Maybe it can be said this way: ignorance is bliss. 

Or is it?

But that's for another post.

For more information on how to start being a vegetarian, or at least part-time vegetarian, feel free to contact me anytime!

And please, for your sake, check out the movie Food, Inc. just to get a small look into what you're really eating.

To find the closest CSA or Farmer's Market in your area, click here to go to LocalHarvest Farmer's Market page.

To learn more about our government and agriculture, click here.

To learn more about the U. S. Food And Drug Administration, click here.

Educate yourself!


***all photos are still frames from the documentary, Food Inc.
***I do not own any photos or claim to.

Giving Thanks

My first Thanksgiving away from home was a busy and fun one! We started out in Clarksville with Wesley's dad, Randle, and his brothers and families. Good food, beautiful land, and shooting guns made the first half of our Thanksgiving a treat!

Uncle Lyle showing me the ways of the A.R. (set up on a .22). It was pretty fun to shoot, I'm not gonna lie!

Randle and Wesley

Uncle Wesley helping Brianna load her gun.

Brothers

After having a fun and beautiful morning in Clarksville, we headed to Murfreesboro for Part II of our Thanksgiving! Dinner with Wesley's mom, Lindy, and her husband and family was de-li-cious!

Granny Margaret and August

Sisters! Lindy and Monica

David's space being invaded

Wes, Auggie, Granny

It was such a lovely day, and we're so thankful for family.

Ruthie Mae Reine Robbins

Lads and ladies, it's Ruthie Mae Reine Robbins!

Aunt Sally and Ruthie Mae

Lazzy and Ruthie

Ruthie Mae's protector, Elijah

Grandma gets to cuddle Ruthie

Mother and daughter

Dan and his little girl

I feel so honored that I got to be a part of Ruthie Mae's birth. I have always been disappointed that I wasn't there for my other niece, Flannery's birth. With that in mind, I'm thankful that I got to spend a lovely week with my sisters, mom, and new little niece.

Bellingham Part III

 And the attempts to get Ruthie Mae to appear continued. We went to the beach and walked. We also stopped at a coffee shop and the boys got cake pops. Enjoying the crisp air, the beautiful water and stones, and watching the boys play became a fun afternoon.

My beautiful sister Sarah.

Work that belly!

Elijah taking a break from his bike riding for a snack.

CAKE POPS!

Beth being such a sweet Momma. She swaddled Lazzy's doggie, legit style!

Boys on the beach. Rocks in the sand.

Welcome to Bellingham!

Finally, on Sunday afternoon, things started kicking up. Dan, Sarah, and I took the boys to church while Mom and Beth stayed home, working on getting her contractions stronger. When we got back, Bethany was definitely in labor, and it was time for the two raincoat ninjas to go to a friend's house for the afternoon while we got the house and bedroom ready!

Bethany perched on a stool, working through contractions, on a cold rainy day.

Getting the room ready.

Our mom, Susie, and Bethany's local Bellingham midwife, Alli.

At this point, things got going harder and faster, so I had to put the camera down and go where I was needed. Coming up next, photos of a beautiful baby Ruthie Mae.