Breastfeeding is the natural way to feed your baby and also benefits your health, but the decision to breastfeed is up to you. This information below explains the benefits of breastfeeding so you can make an informed decision about how to feed your baby.

Breast milk: the best food for your baby!

Breast milk provides all the nutrition your baby needs – it contains the right amount of nutrients for your baby to grow.

Breast milk is always available – as soon as your baby is born, a hormone is released by your body, signaling the breasts to produce milk. The more your baby feeds, the more milk your breasts produce.

Breast milk is convenient – it is always at the right temperature and does not require measuring or special preparation.

Breast milk is economical — breast milk is natural and free! Plus, you don’t need to buy formula, extra bottles or other feeding supplies for your baby.

Breastfeeding is safe for the environment — breast milk does not require packaging and doesn’t waste paper, glass, tin, plastic, rubber or silicon. The production of breast milk does not require the use of environmental resources.

Breastfeeding provides comfort to your baby — by holding your baby close to your skin, you provide warmth to your baby, as well as create a bond between you and your baby that no one else can replace.

Breastfeeding helps your baby’s brain develop — studies show that children who are breastfed have higher IQs (by an average of 7 points) than those who are fed breast milk substitutes.

Breastfeeding helps your baby grow into a healthy adult — studies cited by the American Academy of Pediatrics show that people who were breastfed have fewer health problems such as diabetes, asthma, ulcerative colitis, Crohn’s disease, allergies, skin problems, and lymphoma, as well as a reduced risk of heart attack and stroke.

Breastfeeding produces healthy babies

Babies who are breastfed for at least six months* have fewer health problems than babies who are fed breast milk substitutes. Breastfed babies have:

• Less diarrhea, constipation and stomach problems because breast milk is easy for babies to digest
• Less allergies; less ear, urinary tract and respiratory infections; and fewer serious illnesses such as bacterial meningitis and botulism because breast milk contains the mother’s antibodies which protect the baby
• Less tooth decay
• Good oral development from sucking at the breast
• A decreased risk of sudden infant death syndrome (SIDS)

*It is currently recommended that breastfeeding continue for at least 12 months, and thereafter for as long as desired by you and your baby.

Breastfeeding is healthy for moms

• Breastfeeding causes uterine contractions right after birth, leading to less bleeding
• Breastfeeding helps your uterus shrink to its normal size and burns extra calories, helping you get in shape faster
• Reduces your risk of ovarian and premenopausal breast cancer
• Reduces your risk of developing osteoporosis

Common concerns about breastfeeding

1. Are my breasts too small to breastfeed? Breast size does not affect your ability to breastfeed. The amount of milk your breasts produce will depend on how much your baby eats, not how big your breasts are.

2. Will breastfeeding hurt? Breastfeeding should not hurt if your baby is latched onto your breast correctly. Your health care provider can help you learn how to position your baby when you breastfeed for the first time. Your breasts may be tender the first few days, but this discomfort should go away as you continue to breastfeed.

3. Is breastfeeding hard to do? Breastfeeding is a learned skill and takes practice, but the health benefits you are gaining for you and your baby are worth it.

Help with breastfeeding is available. There are many resources for you to learn about breastfeeding, including a Breastfeeding Basics class that you can attend during pregnancy. Nurses and lactation consultants are also available to provide information and support. Talking to other breastfeeding moms may be helpful and make you feel more comfortable.

4. I am shy and think breastfeeding may embarrass me. You can choose to feed your baby in private. Or, you can breastfeed in front of others without them seeing anything. You can wear shirts that pull up from the bottom, just enough for your baby to reach your breast. You can put a blanket over your shoulder or around your baby so no one can see your breast.

5. Do I have to drink milk if I choose to breastfeed? No, you do not have to drink milk to produce breast milk. Other sources of calcium-rich foods include leafy green vegetables, broccoli or dried beans or peas. Eat 4 servings of calcium-rich foods every day to provide proper nutrition for you and your baby.

6. What if I need to go out? If you can take your baby with you, your baby can eat when he or she is hungry. If you need to be away from your baby, you can learn to pump or express your milk and store it so someone else can feed your baby.

7. How can I breastfeed when I go back to work? When you return to work, you can learn to pump or express your milk and store it so someone else can feed your milk to your baby while you’re at work.

8. I’m worried that breastfeeding will take too much time. Feeding your baby takes time, no matter which method you choose.

Your choice to breastfeed is a personal one. We hope this information explained some of the benefits of breastfeeding for you and your baby. Please feel free to discuss your concerns with your health care provider or a lactation specialist.

Article provided by ACSS Transitions

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ScienceDaily (Apr. 22, 2009) — Exercise has many benefits for adults, teens, and youngsters. It is less clear what benefit, if any, exercise may have during fetal growth during gestation. Now that scientists have determined that, generally speaking, maternal exercise poses no significant risk to a fetus, studies are underway to examine the mother/fetus/exercise/health connection.

One important study is now complete.

Study and Background

The primary aim of the pilot project was to test the theory that maternal exercise imparts a cardiovascular benefit to the fetus. The secondary aim was to determine if exercise-exposed fetuses have increased breathing movements compared to non-exercise exposed fetuses. Fetal breathing movements are a marker of fetal well-being and reflect functional development of the respiratory system and central nervous system control.

The researchers used a non-invasive, dedicated fetal biomagnetometer to measure maternal and fetal magnetocardiograms (MCG) along with fetal movements (breathing, body movements, hiccups and non-nutritive suck). Unlike an ultrasound, which takes static measurements of anatomy, MCG records the physiology of the developing fetus.

The investigators looked at the results from pregnant women between 20 and 35 years of age. The mothers were classified as exercisers if they performed moderate intensity aerobic exercise at least 30 minutes three times per week (moderate to vigorous walking, stationary bicycling and running). Mothers in the control category did not partake of a regular exercise routine. The MCG was measured between 24-36 weeks gestational age.

Between 36-38 weeks gestational age, breathing movements were identified using specific criterion. Measures of fetal heart rate and autonomic control were analyzed during episodes of fetal breathing and non-breathing movements. Although there was no difference in the number of breathing episodes, differences were noted between the groups.

Results

The researchers found:

• Fetal HR was significantly lower in the exercise group during both breathing and non-breathing movement periods.
• Fetal short-term and overall heart rate variability were higher in the exercise group during breathing movements.
• Three independent measures of vagal control were higher in the exercise-exposed fetuses during breathing movements.
• During periods of fetal non-breathing, there were no significant differences in measures of vagal control between groups. There were no group or breathing period differences in sympathetic heart rate control.

Conclusion

According to Drs. May and Gustafson, “These findings suggest a potential benefit of maternal exercise on fetal development because of the link between fetal breathing movements and the developing autonomic nervous system.” Their next step is to use exercise as a potential intervention to improve short and long term outcomes in children born to women at risk for gestational diabetes.

The study was entitiled “Fetal Responses to Maternal Exercise: Effect on Fetal Breathing and Body Movement,”  and was conducted by Stephanie Million and Linda E. May, Kansas City University of Medicine and Biosciences (KCUMB), Kansas City, MO; and Kathleen M. Gustafson, University of Kansas Medical Center (KUMC), Kansas City, KS. The researchers will discuss their findings at the 122nd Annual Meeting of the American Physiological Society, which is part of the Experimental Biology 2009 scientific conference. The meeting will be held April 18-22, 2009 in New Orleans.

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Here are 24 questions for our mommy fitness role model.

1. Were you active before you had kids?
   Yes. What did you do? Jogging, Weights, Plyometrics, Sprints
   
2. Did you have a competitive background? Yes. What is it?
   Active as a kid/teenager I involved in Volleyball, Tennis & Cheereleading & in 2004 started competing w/Fitness America. In 2006 won the Ms. Bikini America Title
   
3. How many kids do you have?
   1, Jacob Mitchell McGlynn How old are they? 4 months
   
4. How much did you gain during your pregnancy?
   30lbs
   
5. Did you have any cravings during your pregnancy?
   YES!  anything salty, sour or vinegar based. Pickles, beef jerkey, balsamic vinegar…???…I ate a lot of salad too…
   
6. Were you active during your pregnancy?
   Moderately active. walking/jogging, squats & light weight lifting. It REALLY helped when it came time to push! It only took me 22 minutes to get an 8lb 4oz baby out!
   
7. How long did you labor for?
   8 hours
   
8. How long did it take you to get back into pre-baby shape?
   3 months
   
9. How many days/weeks/months after the baby did you decide to start training and dieting? Around 6 weeks when my doctor gave me the green light.
   
10. Did you breastfeed?
    yes.
    
11. What did your diet look life throughout your pregnancy? How many calories do you take in daily?
    I don’t pay attention to calories. I just ate when I could & as healthy as I could.
    
12. What did your workouts look like during your pregnancy?
    Nothing intense. Jogging, stretching, light weight lifting, plyometric work…same stuff as before, just not as intense.
    
13. How did you juggle your training with your newborn?
    It’s difficult. I don’t have baby sitters, nannies or family helping, so my & my husband do all the work & never get a break. sometimes I incorporate my baby into my exercise by doing squats while holding him or long walks in his stroller.
    
14. What are your Top 5 tips for new moms who want to get in shape?
    Well 1st, if at all possible, try not to gain too much weight during your pregnancy.
    2nd, make sure you were already exercising before hand. (I was training for a 1/2 marathon & ran it when I was 7 weeks along.)
    3rd, breast feeding truly helped the most, so if you can, do it for as long as you can.
    4th, don’t worry so much about getting exercise in, eat as clean as you can.
    5th, Don’t stress about getting back into shape, take care of your family & take it one step at a time.
    
15. What is your favorite motivational quote?
    “future rewards outweigh all present sufferings.”
    
16. Who is your favorite mommy role model?
    My friend Teri Fitzgerald. She is an awesome mother of 6 great children.
    
17. What is your favorite cheat meal?
    Ivey Cupcakes! The best are the Red Velvet…oh my goodness!!!
    
18. What is your favorite diet meal?
    Egg Whites.
    
19. What is your favorite TV show?
    Friends
    
20. Favorite Disney movie?
    Little Mermaid
    
21. What are your goals for the future?
    To continue to be a great wife to my awesome husband James & a great Mommy to my Jacob.
    
22. Do you want to have any more kids?
    Yes
    
23. Do you have a website? www.DanielleMcGlynn.net Myspace? www.myspace.com/danimcglynn Etc.
    
24. How does it feel to be a fit mom?
    Fantastic!

Danielle and her husband, James.

Danielle with her son Jacob

photo by Randy Anderson

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Mom workout group offers friendship, fitness

By Katie Freeman – Lifestyle & Arts Reporter, Elk Grove Citizen

Losing baby weight and socializing are two reasons Maria Kang gives as to why someone should join her Mom-Me fitness group.

The group is four weeks old, about the same age as some of the members’ babies. Their young babies don’t stop them from jumping back on the fitness wagon.

“I think it’s good to exercise right after having a baby and get back into it,” said Suzanne Kennedy, who brought her 4-week-old daughter and 3-year-old son.

The group meets every Tuesday at Kunsting Family Park and Thursday at Kloss Park from 10 a.m. to 11 a.m. in Elk Grove.

Thursday, March 26, marked the second workout for Kennedy.

Her son played on the playground, while the moms pushed their strollers around the concrete path surrounding the jungle gym.

The women jogged with their strollers for about 15 minutes before they did circuit training, abs and stretching– totaling a 40 minute workout.

Kang said they burn anywhere from 300 to 600 calories during the high-intensity regimen.

Occasionally, a baby would whimper, the mom would stop to calm the baby and then proceed with the workout. For the most part, the babies just slept or stared intently at whatever was in front of them.

“She’s four weeks old, so she sleeps most of the time,” Kennedy said about her baby.

There is no sign-up sheet or fee required to join.

“Just show-up,” said Ana Sneed, who has been friends with Kang since high school.

The two women were pregnant at the same time– their due dates were four days apart.

When Kang was pregnant, she had an idea about starting a mother’s fitness group and Sneed volunteered to help.

They posted signs around Elk Grove to promote Mom-Me.

For the first Mom-Me workout, no one came. Fortunately, the next one was more successful.

Now the group consists of five to six mothers and their babies.

Although the group is small, lately she’s been receiving more inquires from women interested in attending.

Kang just launched a Web site for mothers who can’t attend the meet-up, but want workout advice, she said.

Kang’s career in fitness began while in college. She worked as a trainer for 24 Hour Fitness. Then she worked in San Ramon for the 24 Hour Fitness corporate office.

She said her leader-type personality will help her and other mothers get into pre-baby shape.

“It’s kind of an accountability thing,” she said. “If I’m responsible for leading other people, then I’m responsible for getting fit too.”

The women execute push-ups, jumping jacks, squats and other calisthenics under the shade of a gazebo.

Kang shouts directions and corrects any improper form, but is so perky, her directions come across as helpful advice.

“We are all at our own level and no one is breathing down our necks, everyone is really supportive,” Sneed said.

After the calisthenics, they do abdominal work lying on the padded ground surrounding the jungle gym.

One of the reasons Kang said she started the group was because she wanted to meet other moms and lose the pregnancy weight.

“I wanted to be fit right after pregnancy,” she said.

Besides living in Elk Grove and having a baby, the women in the Mom-Me group share the desire to be fit moms.

“They want to lose the baby fat- the baby fat from the baby,” she said.

The social aspect of the group is appealing for new moms too.

“Right after you have a child you can feel really alienated,” Sneed said. “So it’s great to meet moms and not just go to the gym by yourself.”

Sneed said she likes Mom-Me more than the gym because it’s a support system.

“It’s great for me because on Tuesdays and Thursdays I know that I have to get up and come here because people are expecting me,” she said.

Everyone in the group has their own motivation.

Joy Isaacson joined the group Tuesday, March 17.

She hopes her baby, five-week-old Sierra, will make friends with other babies, she said.

Isaacson also wants to lose the 40 pounds she gained during pregnancy.

The group will help motivate her to work out, but to reach her goal weight, she’ll need to workout more often, Isaacson said.

“But at least this is motivating,” she said.

Some of the women will go back to work soon, so they want to memorize the exercises.

“I think Maria’s goal is to teach us all the exercises so we don’t depend on her,” Sneed said. “Then we can meet on our own and do it.”

After the abdominal portion of the workout, Kang handed out Nutri-Grain bars.

First 5 California gives money to the group so that everyone can have bottled water and a snack at the end of each workout.

The moms sat while they stretched, chatted and took their babies out of the strollers to meet other babies.

Kang held Sneed’s baby, William, in her lap.

“In the summertime when it’s a little bit warmer, I want to use the babies as weights,” Kang said as she lifted up William.

“I want the kids to be involved in the fitness aspect, so they can grow up with a really healthy mindset,” she said.

The women also want to add another regular workout meet-up on Saturday at 9 a.m., so their husbands can attend too.

“So they know the pain we go through,” Kang said with a laugh.

For more information about Mom-Me fitness club, please visit http://www.mommyfitnessclub.com/.

——-

UPDATE:

On Tuesdays we meet at10am at Kloss Park

and on Thursdays we meet at10am at Kunsting Family Park on 10069 Wild Orchid Way (right off of Whitelock)

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Here is an awesome, up close interview with our Fitness Role Model of the month.

1. How old were you when you first started competing?
20 years of age.

2. Who was your role model then?
No one really, I did not know the girls names. Now I know all the competitors names and although I don’t have one favorite, there are characteristics of each that I admire.

3. How did winning both the Fitness Canada and America titles feel?
Justification for all my previous year’s of hard work. It was a long time coming and many hours in gym.

- Did you sense that was your year? Did you prepare differently?
I finally believed that I was worth the success that would come with the win of the shows. I had always known I was a contender but never thought that I was worth it and would self-sabotages myself when the time came to perform. This year was a turning point in my self esteem to believe I was worth the effort.

4. How did you meet your husband? Do you guys workout together?
I workout at 4:30 am he is not interested in joining me then. He plays golf and that is pretty much his exercise routine. With a sport like this being selfish at times is part of the preparation, and one ego in the house is enough. We met in high school – so we are high school sweethearts. I have known him for over 16 years, even though we only got married 3 years ago.

5. How old is your baby and what was your secret to losing your body weight before nationals? Do you want any more kids?
Definitely want more kids. My little guy is 21 months. Times flies. Secret – breastfeeding, and eating well. After taking almost 2 years off, returning to the gym I had a renewed sense of motivation.

6. What is your favorite motivational quote?
To have what you’ve never had you must do what you’ve never done – Theodore Roosevelt.

7. What inspires you to train hard?
The hope that I will become an IFBB pro fitness competitor – this is my next goal.

8. What is your favorite ‘cheat food’? Are you very strict on your diet?
I guess that would be a tough question to answer. I do eat well all the time as I am so busy as I think to myself why ‘waste’ the calories on something that I don’t have time to sit down and truly enjoy. I do enjoy all kinds of breads and cheeses, but before a show a cheat meal for me is an egg salad sandwich, and maybe some yogurt. I really don’t cheat as I know the food will always be there tomorrow.

9. What is your favorite body part? How do you train that body part?
It used to be shoulders, but now it is back.
I like to train really heavy as I need to build up some size.

10. Favorite color?
Green.

11. Favorite song to listen to when getting ready for the gym.
In the morning in is silence, or talk radio. Then as I warm up then I get into the hip/hop rap stuff.

12. Favorite fitness friend/competitor (whom you are closest to)
I have too many. I stay in touch with many girls – I cannot simply name just one.

13. What is your favorite color to wear to the gym?
None really. Just something warm, right now it is winter, and I am cold all the time. Getting into a cold car, brrrrrr, there is nothing fun in that.

14. What exercise works best for you? Training one muscle/day?
Circuit Training? Push/Pull?
I use a variety as I get bored. I do work one muscle group per 4 days, and then have a day off and repeat. I do have to work my routine practice in there as well, and make sure that I do not overtrain.
Full body, push/pull or even upper/lower body have worked well for me.

15. What is the question most asked?
People hear that I am from Canada – and they want to hear me say, ‘about’.

16. When are you competing again?
End of Feb at the Arnold Amateur in the fitness division. (she JUST WON!!)

17. Who are you sponsored by? What supplements do you use?
Slimquick Extreme - I use only this female fat burner, and a whey protein.

18. What is ONE big myth in the fitness industry?
That you will compete in a show, and get ‘discovered’

19. How long have you been a math teacher? Do you inspire the kids and faculty to be in shape? Have you hosted any programs in your local area?
I have been teaching for 7 years. I like the different lifestyles, as fitness is for me and my personal development and teaching is my professional life. My schedule is quite heavy and really don’t have time to do much else, after training, school preparations, meeting, having a home life, and maybe some time for myself. Fitness is only my hobby but a full time one.
Everyone here (students and staff) know what I do, and are welcomed to ask questions, but I although I would like to do more with my staff and my students, there are simply not enough hours in the day.

20. What do you enjoy doing to wind down your day?
Watch TV, or read before bed. Oh..how do I love getting into bed at night.

21. What is your favorite television show?
Cheesy but America’s Next Top model or Funniest home videos – I like to laugh.

22. How many calories do you eat per day?
Dieting phase – around 1400-1600 – off season maybe around 2200? I am very busy and need to think. The no carb diet is not for me.

23. Do you write down everything you eat?
Yes, for preparations for a show. I need to know what helps me lose the weight and what slows me down. Off season I just think that if I eat some thing bad today, I probably should not eat that much tomorrow. Day on day off kinda mentality.

24. What is your five year plan?
IFBB Pro Fitness card, another baby, and maybe a change in professions. Teaching is wonderful, but I feel I could be doing more. There are some changes that are happening that I am not happy about, and this might be a good time to follow what makes me….very happy….and that is fitness and all things related.

At the Arnold Classic in 2008

Enjoying a night out!

with her little guy!

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Kinesiology professor James Pivarnik and doctoral students Lanay Mudd and Erin Kuffel wrote the section on pregnancy and postpartum activity as part of the 2008 Physical Activity Guidelines unveiled Oct. 7 in Washington, D.C., by the Department of Health and Human Services. Pivarnik, president-elect of the American College of Sports Medicine, attended the event and spoke on behalf of the organization and MSU.

“There has been quite a dramatic change in regards to pregnancy and exercise,” said Pivarnik, who has studied the topic for more than 20 years. “While it used to be thought that avoiding exercise meant avoiding harm to the fetus, research now shows physical activity can not only improve health of the mother but also provide potential long-term benefits for the child.”

Specifically, the guidelines call for women to get at least 150 minutes of moderate-intensity aerobic activity per week during pregnancy and the postpartum period, preferably spread throughout the week. In addition to health benefits, moderate physical activity also may reduce the length of labor, evidence suggests. The guidelines call for women to avoid doing activities that involve lying on their back after the first trimester and activities with high risk of falling or abdominal trauma.

During the postpartum period, regular physical activity continues to benefit a woman’s overall health, according to Pivarnik’s research, by increasing her cardiorespiratory fitness and improving her mood. Physical activity after pregnancy also helps women achieve and maintain a healthy weight, and when combined with appropriate caloric restriction, promotes weight loss.

“In the time I have been performing research on exercise during pregnancy, we have shifted from cautious conservatism to the current guidelines, which encourage women to be active throughout gestation,” Pivarnik said.

Also as part of the new guidelines, the government recommends 150 minutes of activity for adults per week. The move toward measuring recommended exercise by overall minutes as opposed to specific time and frequency requirements mirrors research recently published by Mudd, Pivarnik, Mathew Reeves from MSU’s Department of Epidemiology, and Ann Rafferty from the Michigan Department of Community Health.

That study, published this month in the journal Medicine and Science in Sports and Exercise, used a broader approach toward calculating compliance with exercise requirements and found when measured by the amount of energy expended, the number of respondents who met guidelines was significantly higher.

“We found that by following the letter of the law many people who may be getting enough physical activity were not being counted,” Mudd said. “But we still have a majority of people who are inactive or are not active enough.

“The new guidelines can help shape people’s behaviors and get them on the right track to being healthy,” she added. “They allow individuals more flexibility in how and when to perform their activities.”

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What are kettlebells exactly? Kettlebells are designed very differently from free weights. The weight distribution of a kettlebell is in a form of a ball with a handle on it. The handle allows you to swing it around smoothly through your hands and the ball is able to rest gently on your wrist and forearm. When doing exercises such as Windmills, Turkish Get Ups, Presses, and Snatches, the ball slightly pulls your arm back which allows your shoulder to become more flexible and develops the internal stabilizer muscles. You can swing a dumbbell but it does not feel as natural and powerful as it would when swinging a kettlebell.

Check out Lauren Brook’s new  ketttlebell DVD: “The Ultimate Body Sculpt and Conditioning with Kettlebells”. She is the ultimate fitness mommy and great motivation!  Check out the trailer here!

Lauren with her baby!

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Eating a proper diet after pregnancy is not that complex and you can continue eating the same quality, nutritious food as you did during your pregnancy.

However, if you are not a breast-feeding mother, calorie and nutrient requirement should be appropriate and if possible provide more nutrients. Here are a few ways to manage your diet after pregnancy:

Keep your diet as simple as possible: As there is a chance for you to gain weight after pregnancy, particularly if you’ve undergone surgery, keep your diet after pregnancy as simple as possible. Your diet should include simple foods like fresh fruits and vegetables, broiled meat and fish, yogurt with raisins, etc.

Eat lots of iron-rich food: Iron is the most essential mineral for new mothers. Lots of women complain about an anemic condition after delivery because a lot of blood loss occurs during delivery. To avoid this condition after childbirth, eat lots of iron-rich foods like egg yolks, red meat, spinach and others.

Include high fiber food: There is a possibility of suffering from constipation after childbirth. It is therefore suggested to eat lots of high-fiber food, which can help you in managing your routine bowel movements.

If you’ve undergone a cesarean section, it can temporarily cause discomfort for your digestive system and can result in gas production and also constipation. The best advice is not to eat when you feel bloated and drink lots of water.

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I officially became a mother on January 8, 2009. My son Christian was born a healthy 7lbs and 14oz with a full head of hair! Throughout my pregnancy I monitored my food intake in a journal, I performed light-resistant workouts 3-4 times a week and I supplemented daily with prenatal vitamins and protein shakes. As a result, I gained a healthy 35lbs and didn’t experience water retention or excessive stretch marks.

Two weeks post-labor I lost 20lbs. Four weeks later I lost an additional 10lbs. Now, I’m working on those last five pounds to get to my pre-pregnancy weight. My belly has flattened, my hips are tightening and my body confidence is rising again. While it feels empowering to regain a body that was not ‘mine’ for ten months, getting my physique back still comes with varying emotions of frustration, dissatisfaction and fatigue.

Since my son’s birth, I haven’t been able to sleep through one night without him crying in need of food or a diaper change. My entire schedule revolves around his feedings and what I call his ‘fussy moments’. In addition to the baby, I have laundry, meals, dishes, articles, work and working out to complete on a daily basis. Life has definitely changed, however, with these changes comes a stronger need to focus on my physical goals even though time is often scarce.

For many mothers, exercising can be seen as a ‘selfish act’, a time they could be spending finishing chores or spending with their children. However, I’ve always viewed exercise as an essential daily act, for in order to be strong mentally, physically and spiritually for everyone around you, you must strengthen and maintain the temple your soul exists inside: your body.

I workout every morning around 6am after I nurse Christian. During my 1.5 hour session I perform approximately 45 minutes of weight training and anywhere between 30-45 minutes of cardio. It’s a dedicated act that requires a lot of personal motivation. However, once it’s done, it’s done! Then you can focus on all the other priorities you have for the day, including caring for your little children.

Here are my top 6 tips to becoming fit fast after having a baby:

1) Breastfeed! It will contract and shrink your uterus.

2) Plan to be fit before you become pregnant.

3) Write down everything you eat in a food journal. Do this during pregnancy and post-labor.

4) Do not focus on strict dieting. Focus on nourishing your body with healthy foods for your baby.

5) Go on high intensity, run/walks with your baby outside when you can.

6) Take your supplements. I personally consistently consumed my multivitamin, calcium, EFA’s, and protein shake throughout my whole pregnancy and post-labor.

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Led by Kinesiology and Health Studies professor Ian Janssen, the new study supports Canada’s Physical Activity Guidelines for Children and Youth, which call for children to accumulate at least 90 minutes of  moderate-to-vigorous physical activity over the course of the day, in bouts of at least five to 10 minutes’ duration. Until now there has been no scientific evidence to support the recommendation of sustained, rather than sporadic exercise.

“Even in 60-minute physical education classes or team practices, children are inactive for a large portion of the time and this would not necessarily count as sustained exercise,” says Dr. Janssen. “When children engage in longer periods of sustained physical activity, there is a smaller likelihood that they will be overweight or obese.”

The findings appear in the May issue of the American Journal of Preventive Medicine.

Conducted by Dr. Janssen and graduate student Amy Mark, the study analyzed data from 2,498 youth aged eight to 17, who participated in the National Health and Nutrition Examination Survey. Sporadic (one to four minutes), short (five to nine minutes) and medium-to-long (10 minutes and longer) bouts of moderate-to-vigorous physical activity were measured using motion sensors. Participants’ body mass index (BMI) was used to classify them as normal weight or obese.

Two-thirds of the physical activity measured in the young people took place in short, sporadic sessions that lasted less than five minutes. Within the most active children, 25 percent of those who tended to accumulate their physical activity in bouts were overweight or obese, compared with 35 percent in those who tended to accumulate their activity in a sporadic manner.

“Our findings have important public health implications with respect to the promotion of physical activity in young people,” says Dr. Janssen, noting that current U.S. and international guidelines do not stipulate how daily physical activity should be accumulated.

The researchers say that further studies will be required to determine the optimal length of exercise time, and to examine the influence of bouts of physical activity on other aspects of health.

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2. Effects of Maternal Exercise on Fetal Breathing Effects Of Maternal Exercise On Fetal Breathing Movements ScienceDaily (Apr....