Posts in pregnancy
Exercise After Childbirth, When is it Safe to Start?

Baby Brooks has just turned 9 months old. I am feeling good about the progress I have made and want to help you too! I have very careful to train correctly and not do too much too soon in an effort to get my body back. I did a lot of research. And what I found, is that in the early stages, what we need more than anything else is REST! Think about what our bodies have just been through. It’s strange to think about childbirth as an injury or trauma. But in many ways that’s what our body has been through. It is an incredible phenomenon isn’t it? There is nothing I am more proud of physically doing more than childbirth. Not the New York City Marathon, Boston Marathon, triathlons, etc. No way. This takes the cake. So hats off to all of you women out there who have been through it or want to go through it!

I am going to spend a lot of time on my blog talking about women’s fitness and how to get where we want to be emotionally and physically post-baby. It is a tough road. But I found ways to make it fun. I want to share them with you.

In the meantime, I want you to take a listen to the interview below about postnatal fitness. When is it time return to which exercises? How can we tell? We don’t want to wheeee ourselves accidentally do we?! We don’t want to make our abs separation and pelvic floor damage worse do we!? Do we need to see a specialist of some sort? So many questions swirling in our minds about getting our body and independence back. But with all the time we need to spend nurturing our bubs, how do we find time to research? How do we find time to put in the effort? I am making this my mission. I am here to help. There is a TON of great content on AnnaKooiman.com in both the fitness and motherhood/baby tabs. Be sure to check them out after you watch the video below! Dr. Jill Gamberg shares her top tips for getting back into fitness after having a baby, the SAFE way.

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Jogging with Baby, What is the Proper Age and Weight?

Jogging, running, jumping, bounding, frolicking, prancing! These are all things I enjoyed for 33 years before having a baby. I have always lived an active lifestyle… from teaching my group exercise classes, to running marathons, to dancing, to simply enjoying the movements themselves. So being pregnant and recovering from childbirth cramped my style (but in the best of ways of course).

I don’t know about all of you strong, sexy, mamas out there… but the way my swollen breastfeeding boobies, separated abs, and weakened pelvic floor were feeling, I didn’t even want to think about jogging, running, jumping, bounding, frolicking, or prancing until about 5 months postpartum. I also didn’t think Brooks had developed enough to be ready for all the jostling a jog/run would entail. I decided not to jog with him until recently.

Brooks is now 9 months old. We started using a BOB jogging stroller a few weeks ago and are absolutely loving it! It is super sporty looking, isn’t it!? Well, that’s because it is super sporty! It’s very aerodynamic compared to my big, everyday stroller. Don’t get me wrong, I love what the everyday stroller offers for cruising around Bondi since it is such a walkable community. But when I want to get my heart rate up for a good jog, the BOB stroller is where it’s at, ya’ll!

Along with trying to decide when it’s time as a mama to go back to running, and figure out when baby is ready for a little extra speed in his stroll, etc… there are so many characteristics to keep in mind when purchasing a jogging stroller. I interviewed a rep from BOB. Take a look!

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Prenatal Fitness - Don't Miss These Great Posts!

Don’t miss these great prenatal fitness posts! I took a bit of a hiatus from fitness posts because they have all been filed under the pregnancy portion of AnnaKooiman.com.

Here are a few of my favorite prenatal fitness posts:

https://www.annakooiman.com/baby-/pregnancy-workout-on-fox-and-friends-with-barrys-bootcamp-in-nyc

https://www.annakooiman.com/baby-/embracing-my-changing-body-connecting-with-baby-practicing-prenatal-yoga

https://www.annakooiman.com/baby-/9-months-pregnant-final-beach-workouts-with-speedo-fitness-club

https://www.annakooiman.com/baby-/battle-ropes-modified-workout-for-month-9-of-pregnancy

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Why Crunches Can Actually Make Mummy Tummy WORSE!

Postnatal crunches can make 'mummy tummy' worse? Eeeeek! What? Can that be correct? I thought sit-ups were part of the recipe for a washboard stomach. Well, that is definitely not the case if you have just given birth to a sweet little bundle of joy that has unfortunately left you with abs separation. I've learned that curling movements and those that load the core too much can exacerbate the problem and leave us with a pot belly. Not the look you are going for long term? Me neither!

First let me say, as new moms I think we should give ourselves a break and love our bodies. We should thank ourselves for growing these adorable little humans! I also hope that if we want a flat tummy again, and are wiling to work for it, we can have it.  

I am in the process of healing my abs separation. You'll see my 4.5 month old baby boy in the video above. I was fortunate to only have about two fingers of abs separation following his birth. The downside was that the separation was quite long and deep. Some women have a lot more. Others less. I have spent a lot of time and energy researching this condition. Diastasis recti is the official name. To get down to basics, according to WebMD,“Diastasis recti” means your belly sticks out because the space between your left and right belly muscles has widened. You might call it a “pooch.” It's very common among pregnant women. About two-thirds of pregnant women have it. 

My healing is going well! I've had a several physical therapy appointments and signed up for the MUTU Mamas online program (which also comes with a lot of literature on the topic and even nutritional tips for recovery). I'm also getting some tips from Tori Clapham the founder of Peaches Pilates. In the video above, Tori and I show you how to tell if you have abs separation and also demonstrate a few exercises she recommends to clients. As always, be sure to consult with your physician. Below you will also find a Q and A to dive a little deeper.

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