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Health, Fitness and Parenthood

Sarah D.
SARAH D.
Personal Trainer
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Join YouTube fitness guru Sarah Dussault from Sarah Fit to talk about ways of incorporating healthy eating and exercise into your busy lives as parents.

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SARAH ADDED A NEW COMMENT!
Postpartum belly
NINA, PARENT OF 4 YEAR OLD

Hi Sarah,

Any recommendations on how I can get my belly and waistline back? I'm 8 months postpartum. With our first, I was back to my pre pregnancy size by 6 months. I'm still exclusively nursing and don't quite get the time to hit the gym regularly. I did get evaluated for diastasis recti, my Dr thinks I don't have one. I feel bummed looking at my pooch and a belly that pops out everytime I've eaten a meal.

Any recommendations would be greatly appreciated.

Sarah
SARAH

I would focus on strengthening your core. I don't know how in shape you were prior to pregnancy or your routine during or since so it's hard to know where you stand but from your post it sounds like. Here are couple resources that may be helpful.

http://sarahfit.com/5-ab-exercises-to-do-post-pregnancy/
http://sarahfit.com/video-postpartum-ab-workout-7-minutes/

I would focus on planks if you do not have a diastasis recti and are looking for something small to do, Start with 30 seconds and work your way up to 90 seconds.

SARAH ADDED A NEW COMMENT!
Yoga for toddlers
MARIA, PARENT OF 4 YEAR OLD, 3 MONTH OLD

Hi Sarah,
When is a reasonable time to introduce yoga for a toddler? I try to do yoga at home but my 13 month old doesn't seem to get it yet. I was wondering if there was anything I could do at this age to peak her interest in stretching and exercising or is she just too young? Thanks!

Sarah
SARAH

Hi Maria, This is a great question. In the South End, they have toddler yoga starting at walking which might include your daughter. My son is 12 months and walking but I cannot imagine him listening to the instructor HOWEVER he did not listen to the music teacher at first either and I brought him anyways. He now loves it. I think this really depends on your child. Most classes will have a free trial and an age recommendation. If you are local, check out Sadhana - they have a bunch of family classes. Typically the parent is involved and while I haven't been yet due to nap time schedule conflict, I'm excited to try it once we are able to. I would reach out to Sarah who teaches at Sadhana for more details.

SARAH ADDED A NEW COMMENT!
Exercise after c-section
SPELA, PARENT OF 3 YEAR OLD

Hi,
I'm getting ready for a c-section (not my choice) and would like to know what's the best way to get back in shape after the surgery. I've been very active before and during my pregnancy (BarMethod and running). Could you please reccommend the most appropriate exercises to start? Thank you!

Sarah
SARAH

Hi spela, I'm a former bar method junkie and runner so I'm happy to report that these are great routines for post partum once you're doctor has cleared you. Let your instructor know you have had a csection and they should provide modifications. As for running, take it slow. Start with walking, and gradually increase to running minute long intervals and slowly you'll be back to running miles. I have friends who have has csection deliveries and don't mind the running as much as vaginal deliveries. Every person and every labor is different though.

SARAH ADDED A NEW COMMENT!
Fitting in workouts (working moms)
JENNY, PARENT OF 3 YEAR OLD

Hi Sarah! :) Before I had my 6-week-old baby boy, I used to work out several times per week (running, yoga) right after work (eg, 6pm). However, once I go back to work in a few weeks, I have to be home to relieve the nanny at 5pm, and won't be able to go back to my usual early evening classes. Any tips on when I can find time in the day to work out now that I have work during the day & need to care for my baby at night? Thanks!! ~Jenny

Sarah
SARAH

Hi Jenny, This is one of the biggest challenges moms face. I'm not sure where you work, but my best recommendation would be to workout during lunch if you can. Also, your baby is 6 weeks old so know that it gets easier once they have a schedule. You can workout at home with the baby when you get home. I have this mom + baby workout that is perfect for a 6 weeker https://www.youtube.com/watch?v=k3GlQeIDrhA

A few gyms do have care in the afternoon - you can find them here - http://sarahfit.com/gyms-in-boston-with-childcare/ - but you're best bets are probably working out from home in the evenings or at lunch from the office. I love ClassPass for trying different studios and many have lunch time classes.

I could never workout in the morning as I breastfed my son when he first woke up but if you are not breastfeeding, morning would be a good time to try going as well before your partner has to leave for work.

SARAH ADDED A NEW COMMENT!
Working Out/Eating as a SAHM
VINITA, PARENT OF 4 YEAR OLD

Hey there,
I would LOVE some advice on how to fit in workouts and eating well as a stay at home mom. I feel like I am always trying to find the time between nursing and naps and can often forget to eat. Every time I plan to go to the gym and use the child care, my kiddo seems to wake up with a cold.
Thanks so much!

Sarah
SARAH

Hi Vinita,

I feel ya on this. It's tough! My first recommendation was going to be to find a gym that has child care. If they wake up with a cold or you can't make it, I'd plan for a nap time workout. Here is one of my favorites - https://www.youtube.com/watch?v=S-xDc53LQ04&t=6s

If eating during nap time is usually your thing, have a couple lunches up your sleeve like a smoothie that you can enjoy on the go or holding the kiddo. You can also meal prep on weekends a few lunches to have ready to eat so you don't have to waste time prepping.

The toughest part I think is just having a plan before hand. We waste so much time deciding what we will do. Have a favorite YouTube workout video you can do to follow along already ready to go in case you can't make it. Alternatively, go for a long walk.

Here are a few of my other favorite workouts you can do at home:

http://sarahfit.com/top-youtube-workout-videos-to-do-at-home/

Also, now the your kiddo is a little older, you can always try waking up a little early and hitting the gym or a class before your partner leaves for work. I never do this but I know some moms who make it work!

As for meals, my best advice is to preplan what you're going to have and make it simple to put together. I also usually eat my breakfast and lunch with Tommy. I make things that he can have bites of. It's nice having meals together.

SARAH ADDED A NEW COMMENT!
Diet during BF
AMRUTA

I am consuming around 1500 -1600 cal and try to watch my macros and eat clean (aka minimum to no processed food)I am EBF mom to a 2 month old.I workout for 30 mins everyday combination of very low intensity strength training and cardio as I had C section. Are these cal enough to provide good nutrition to my baby? Also how long should I wait after workout to feed the baby?

Sarah
SARAH

Hi Amruta, These are likely not enough calories.

I don't know how much you weigh so I can't say for certain and I can't really speak on diet specifics since that is not my expertise but just from a fitness background, you're burning 800 calories a day "allegedly" nursing plus the calories from your workout and depending on your height weight you probably need 1300 calories to just survive not moving at all.

That being said, I would recommend at least 2000 calories but again, I am not a nutritionist or dietitian.

If you notice your milk supply is going down, I would increase the calories you are consuming. If this works for you, then go ahead and stick with it. I personally was starving for 9 months after my son was born.

Our Q&A starts now!
TINYHOOD, PARENT OF 4 YEAR OLD

Welcome Sarah Dussault, personal trainer, health coach, and top fitness YouTuber from SarahFit! Sarah is here to answer all of your questions about exercise, fitness, and motherhood until 10pm EST tonight.