After The Baby Fitness
Get The Body You Have Always Dreamed Of!
Get The Body You Have Always Dreamed Of!
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We will help you get the results you want!
After The Baby Fitness
bobbie@afterthebabyfitness.com
Welcome to After The Baby Fitness. Our strength training program will enable you to lose those unwanted pounds, gain muscle tone, and improve your overall health and appearance. You will be completely revitalized by my program! Our unique approach will help you transform both body and mind. Let's face it, most trainers just watch you exercise. If you want to achieve real, long lasting results, you must do more than exercise your body. You need to exercise your mind as well. With my program, you will change your perceptions and attitude about exercise, fitness, and health. We will not only show you correct physical exercise techniques, we will demonstrate mental exercises as well. We will inspire you to exercise determination and maintain motivation. Breaking bad habits is one of the most challenging things that one can face. Together, we will replace bad habits with good ones. You will develop habits that uplift your spirit and bring you happiness through fitness, good health, and mental clarity.
We will help you set goals and reach them. We don't just show you how to do an exercise; We educate you in the areas of strength training, cardiovascular endurance, and proper nutrition.
We will help you:
- Assess your physical condition and track changes
- Set goals
- Make a nutritional plan and learn better eating habits
- Learn proper strength training technique
- Improve endurance
- Find motivation
- Improve your appearance
- Feel better
- Improve your health
- Gain muscle and lose fat
- Tone your muscles
- Improve mental alertness
- Reach your goals
It doesn't matter if you want to lose 5 lbs. or 100 lbs. One thing remains the same, you have to want it! You have to have the motivation to train as hard as you can every work out, and the will power to not eat like a pig! If you can do these 2 things, anything is possible, the sky is the limit! It is all about getting into a routine and sticking to it, the results will come! We promise you that!! If you do our resistance training program, cardiovascular program, and follow a nutrition plan you will get the results you are looking for. This is not rocket science people, but it is science!
Its very simply, It's calories out vs. Calories In!!
So lets say you eat 1500 calories today, Minus your BMR (Your BMR, or basal metabolic rate (metabolism), is the energy (measured in calories) expended by the body at rest to maintain normal bodily functions.) Minus your calories burned from your cardio and or your resistance training.. So lets say your BMR is 1400 calories, and you burn 350 more from your cardio and 250 more from your resistance training. Now you have 2000 calories burned for the day and an intake of 1500 calories . That is -500 for the day, so if you can sustain a daily deficit of 500 calories, in 1 week you will have a deficit of 3500 calories. That equals 1 pound! Its very simple, if you want to lose more weight, you need to burn more calories!!
| Getting Fit After Pregnancy |
GETTING FIT AFTER PREGNANCY
(as seen in the December 2000 issue of Washington Parent magazine)
My wise childbirth educator said "it takes nine months to make a baby, it will take nine months to get your body back." Once you have your mid-wives or doctor's permission to start, the key to losing your pregnancy weight and getting firmed back up is fitting exercise into your new lifestyle. Lack of sleep in the first few months plus the constant care of an infant make it hard to take time for you. Though it can be hard, the reward of having your body back and your energy level higher make it well worth the effort.
Not sure how to get started or what to do? There are several ways to get started with exercise. I have a gym in my home. If it's possible, create a space where you can exercise in comfort. Make sure it's convenient too or it won't work. I'm the mom of an active toddler so my exercise schedule varies. Sometimes I bring him with me to our gym; other times I use the baby monitor and listen while he naps. Create a play space for your infant or toddler in your exercise space. My son has plenty of toys to play with while mom exercises! Exercise videos are great if you don't have the space for exercise equipment. Make sure you start at a level you can complete easily. If you are not sure of what video would be good to get started, I recommend any of the walking videos by Leslie Sansone.
Another option when the weather is good is exercising outdoors. Take your baby out for a walk a few times a week. Start off with 15 minutes and work your way to 30-60 minutes. Find another mom or two to walk with and you'll have someone who is relying on you and will get you out the door each day. If the weather isn't perfect but you still want to get out of the house, the local malls are a good place to go walk. Be sure you do a few laps first before you stop to shop!
If you're a member of a playgroup, make the first 15 to 30 minutes exercise time. Go for a walk, do a video together, share weights and do a strength training workout or do calisthenics together. Make a fun and active time and everyone benefits!
The other component of getting fit is strength training. You've probably noticed that pregnancy has helped you to lose your body's tone. Strength training will get rid of that flabbiness and tone you up quickly. Strength training is also important because, as women, we are at risk for osteoporosis, the bone thinning disease. Doing strength training on a regular basis will help to prevent brittle bones later in life.
One of the best benefits of weight training is a boost in metabolism. With cardiovascular exercise, you burn extra calories for up to ½ hour after exercise. Strength training burns extra calories for several hours after exercise. More muscle means more calories burned every day, plus a fitter and more toned look!
If you are worried about getting big and bulging muscles from strength training there is no need. A majority of women don't have the correct hormones to bulk up the way men do. The women who get such big muscles exercise for hours every day. Your workout will be enough to get you strong and toned, not big and bulky!
Strength training can be done in a gym or in your own home. Free weights are very inexpensive and can be stored easily. Just about every exercise that is done on a machine can be duplicated with free weights. If you're not sure of what exercises to do or how to get started, you have several options. You can purchase a book or borrow one from the library. The books by Dr. Joyce Vedral are some of the easiest to follow.
There are several good strength training videos. I recommend any of the Firm videos or the videos by Leslie Sansone. Other options are hiring a personal trainer or joining a strength training class. The benefits from hiring a personal trainer or joining a class are the opportunity to get one-on-one instruction. You will know your form is correct, so your chances of injury are less. You are also more likely to stick with your program, as someone is monitoring your progress.
Worried about the amount of time all of this exercise will take? No need to -- 15 to 30 minutes a day is enough to see results. If you have a lot of weight to lose, be patient! Longer workouts will help you to see results more quickly but it's better to start off slowly and increase the time you are exercising gradually. You will see results if you are consistent.
A strength training workout for the total body can take as little as 15 minutes. Strength training only needs to be done 2 to 3 times a week to see results. You need to give your body 24 hours to recover from strength training, so you can alternate your strength training workouts with your cardiovascular workouts. Cardiovascular exercise is most effective if you put in 20 - 30 minutes 3 to 5 days a week. A cardiovascular workout can be done in 3 - 10 minute sessions throughout the day. Be creative with your workouts and you'll find yourself getting fitter, stronger and more energetic -- with a body you feel good in!
-Author , Ann Douglas
