Back in Indiana after a 13 year adventure in Chicago and New York, Kara swore she would always be a city girl, but when she decided to start a family, she chose to move to Carmel for her husband's job and to be closer to family. Always passionate about about fitness and children, Kara decided to combine her two loves and start a Baby Boot Camp franchise in Hamilton County. In her very limited freetime, she loves to travel, drink coffee and wine (when not pregnant...oh how I miss thee!), try new restaurants, read, and watch everyone's favorite guilty pleasures--The Bachelor and Scandal!
No turkey trot this year due to lots of cooking and preparations for the yummiest holiday of the year? We’ve come up with some fun yet challenging exercises you “CAN” do to rev up your metabolism before one of the highest calorie days of the year!
Go to your pantry and grab 2 cans of food, as this is all the equipment you will require for this great little Thanksgiving Day workout!
October is here, which means everywhere you look you are seeing pumpkin...pumpkin lattes, cookies, cakes, candies, pies...anything and everything is now with pumpkin! So we thought with all the extra calories we might be consuming this month due to pumpkins it would be fun to turn one into our workout equipment! Your little ones can join along in the fun and help you decorate after you are finished with the workout, or you can get a little one for them so they can do a pumpkin workout as well!
Here are some of our absolute favorite workouts to do with our pumpkins!
The temperatures are cooling, kids are back to school, football has started, the sun is setting earlier...fall is fast approaching! With the start of fall comes hectic & busy schedules between dropping kids off at school, activities, work, appointments, cooking, cleaning and all the other fun daily tasks. These normal daily activities make it sometimes impossible to take time for yourself and fit in a workout. Baby Boot Camp would like to tell you 10 ways to successfully turn your workout into a habit this fall! These are 10 simple little things you can change or do in your daily routine, which will help getting that workout in a little easier.
Is it safe to exercise while breastfeeding?
Because I have a three month old whom I'm currently breastfeeding and because I am an instructor for stroller fitness classes, I frequently get questions about the impact exercising has on breastfeeding. Unfortunately, with my daughter my milk production does seem to decrease as the months go by, so I'm making sure I'm doing all that I can to keep my milk production. But it is also extremely important for a new mom's mind & body to fit some sort of exercise into their daily routine.
Us breastfeeding mommas have plenty to worry about: our newborn's sleep patterns, potential food sensitivities, what & when you are eating, timelines for feeding, among many other things but exercising while breastfeeding does not have to be a concern.
According to kellymom.com, a top parenting and breastfeeding resource, moderate exercise has a host of benefits for breastfeeding moms. It improves their cardiovascular fitness, improves blood lipids and insulin profiles, and can help alleviate postpartum depression symptoms. It’s a misconception that exercising while breastfeeding can cause a reduction in a woman’s milk supply. Typical causes of a reduced milk supply have more to do with our hydration (insufficient hydration can cause immediate shifts in milk supply), stress levels (women under high stress produce hormones that can suppress milk supply), and caloric intake (too few calories can suppress milk supply).
When you are reducing calories to shed pregnancy weight, it is best to do so in small doses while paying close attention to your hydration levels. If your body is not taking in enough calories to sustain your minimum caloric requirement, it will stop producing the milk your baby needs. A general guideline of calories needed to produce breastmilk is 20 calories per ounce you are producing a day. So, if you are feeding your baby 25-30 ounces of milk a day, you will need to consume between 400-600 extra calories on top of your daily minimums (which vary according to your body weight and other metabolic factors).
A good rule of thumb for breastfeeding moms is to consume at least 2000 calories per day, especially when engaging in an exercise program. That doesn’t give you license to go out and eat donuts and chips. A diet rich in fruits, vegetables, fiber, protein, and healthy fats are essential for your milk production.
When incorporated into a lifestyle that includes increased calories (more food!), proper hydration, and stress reduction techniques, exercise can do you and your new baby a lot of good. Here are three tips for moms returning to exercise with a new baby while breastfeeding:
- Buy the right bras. You want a good nursing bra that also supports you for moderate movement. When a bra is too tight, it can lead to problems like clogged ducts and mastitis. Buy bras that fit snugly and support you, but are not too tight.
- If and when possible, try to nurse or pump before you work out. This tip is mainly for your comfort and to help keep your baby happy while you are exercising.
- Drink half your body weight in ounces of water each day. You want to drink water before and after exercise, especially on hot days. You will want your urine to look like light lemonade - that is a sign of good hydration. If you consume caffeine, then make sure to add more water to your day to replace any fluid loss. Coffee has a host of benefits, but is also a diuretic and can cause dehydration if it is not consumed with extra water.
Don’t let the myths surrounding exercise and breastfeeding scare you. You are best served by incorporating moderate exercise on most days of the week. It is not only great for you, but it is good for your baby as well!
Get Fit at the Playground!
With summer here already and the temperatures finally warming up, it’s a great time to get outside with your little ones and enjoy all the parks around Hamilton County! And while you are there playing with your adorable kids, you might as well get in a little workout!
I'd like to share some fun ways that you can get fit at your neighborhood playground!
Standing next to a balance beam or another low ledge, such as the side of a sandbox, then hop sideways over it. Jump back and forth continuously for one minute, landing with knees slightly bent to absorb the impact. If your little one is old enough, you can hold their hands so you can both jump together and make a game out if it!
Swing Plank with Push
To work your arms and core muscles, stand about two feet in front of a swing, placing both forearms in the middle of the seat. Slowly lean forward, pushing the swing away from you until body is straight. Hold for three seconds. Next, use arms and abs to bring the swing back in front of you. Have your little one on the swing next to you, so they can have fun as well, while you get a great core and arm workout!
To work on your hips, thighs and buns, climb halfway up a jungle gym ladder and lightly grasp the handrails. Slowly lower your butt until thighs are parallel to the ground; hold for three seconds, keeping abs engaged and squeezing lower-body muscles. Carefully return to start position. While you are doing this exercise, have your little one on the opposite side of the ladder standing or in their stroller so you can play a fun game of peek-a-boo!
Spring is finally here…it’s time to get outside and enjoy the sun with your little ones! While you are outside, why not take the opportunity to squeeze in some exercise while you are enjoying the outdoors?! After months of being stuck indoors, it’s wonderful to finally be able to do outdoor activities.
Here are some great suggestions on activities, places and exercises which you can do with your little ones outside this spring!
Find a group of moms/parents to go for weekly walks or stroller jogs! Hamilton County has so many wonderful trails so why not organize a group to get together weekly for walks on the Monon or in your neighborhood. While you are on your walk, a great way to add a little extra strength training is by doing walking lunges!
Walking Stroller lunges:
Stand behind your stroller with your hands on the handlebar shoulder-width apart. Lunge forward with one leg, pushing the stroller out in front of you. Your knee should be directly above your ankle and your thigh parallel to the ground. Return to the standing position and lunge with the other leg.
Parks are a fantastic place to take your little ones to get in a little exercise. Not only are they going to love playing on the slides and swings, but there are a lot of ways in which you can incorporate the equipment into an exercise. During your morning or afternoon at the park, take a few minutes and do “Kiss the Baby Push-ups”.
Kiss the baby push-ups
Find a bench and park your baby's stroller safely against the bench with the brake in place. Facing your baby/stroller, place your arms shoulder-width apart on it. Keeping back and abdominals strong, lower your chest to the bench and then press back to the starting position. Keep your body in a straight line. As you are lowering your body, give your little one a quick little smooch or peek-a-boo for some giggles!
Where is an easier location than your backyard to take your little one to enjoy the beautiful weather? Here are 2 easy & fast exercises you can do in the luxury of your backyard which will get your heart pounding and little ones giggling!
Stand behind your stroller with your hands on the handlebar shoulder-width apart. With your feet and knees forward, squat down as if sitting on a chair, keeping your weight in your heels and your knees directly above your ankles. (Be careful not to put weight on the stroller; you don't want it to tip.) Squeeze your rear end and return to the starting position. As you squat down in front of your baby, play a fun game of peek-a-boo so you can hear their adorable baby belly laughs!
Tickle-Toes Fast Feet
While outside, park your baby’s stroller with the brake in place. Facing the stroller, use jog in place with “fast feet”, as your are jogging in place, every 10 seconds, jump up and as your land on your feet, tickle your little ones toes! This is sure to loads of laughs out of your little one!
Baby Boot Camp-Carmel, Noblesville & Fishers has classes at St. Vincent Fishers Hospital and The Fashion Mall. Your first class is always free, register at www.babybootcamp.com or contact firstname.lastname@example.org
Being in my 7th month of pregnancy with my baby girl and a Group Fitness Instructor, I often get a lot of questions about exercising during pregnancy and whether or not it's safe for the mom and baby. This pregnancy is my 2nd and has definitely been a lot more difficult this time around with morning sickness and overall lower energy levels. However, the time of day that I feel my best is during my daily stroller fitness class. Getting my heart rate going with the cardio and strength exercises, being active with my little guy, and the support of the other moms make that hour of exercise the best part of the day. With that being said, I thought I'd take this opportunity to clear up the most popular myths about prenatal fitness.
FACT VS. FICTION
Exercise is safe for all pregnant women.
While exercise is safe (and encouraged) for most pregnant women, there are situations when it should be avoided. All pregnant women should check with their medical provider before starting an exercise program.
For those who are able to exercise, there are numerous benefits to prenatal exercise including:
Easing the physical discomforts of pregnancy and labor.
Fighting the baby blues.
Setting a positive example for your entire family.
Fostering good sleep habits.
- Helping to foster a positive attitude
A woman’s heart rate cannot exceed 140 beats per minute (bpm) during pregnancy and breastfeeding
You should be able to hold a comfortable conversation without feeling breathless. However, make sure that you are increasing your hydration during your workouts and if you start to feel dizzy, out of breath and/or any sort of pain, stop immediately (and check it your doctor). It's also important to modify your exercises as your pregnancy progresses. For example, if you are in a group fitness class make sure you notify your instructor as soon as you know that you are pregnant so that they can offer you the appropriate modifications thought your pregnancy.
Working on abdominal muscles is a waste of time during pregnancy.
Strengthening your abs and entire core is important during pregnancy. A strong core, abdominals, back, and pelvic floor, aid in the delivery room and also help with birth recovery. Keeping your abs tight while sitting in a chair, driving, and even while watching TV does strengthen your core!
Pregnant women are prone to more injuries.
Due to the hormone relaxin you are more prone to injuries during pregnancy. Pregnant women should listen to their bodies during strength training exercises like pushups, squats, and plyometrics. When returning to exercise postpartum, women should wait 6-8 weeks to resume an exercise routine. It takes 16 weeks for the pelvic floor to heal from birth. It's very important to take care of yourself and start slowly back into your routine.
Pregnant women can eat as much as they want.
Although pregnant women should eat more than their pre-baby selves (300 extra calories daily), keep in mind 300 calories isn't as much as you think so make sure you are choosing healthy snacks.
Kara—CityMom, Author, and Owner of Baby BootCamp—shares with us some quick tips for fitness with your little one.
As mothers we have all learned that we have to become multi-taskers! On a daily basis, we are trying to make meals, do laundry, wash dishes, all while taking care of our little ones! With all of these daily to-do’s added to the already enormous duties of a mom, it can make it impossible to squeeze in a workout for yourself. Here are a few fun exercises that you can do with your little one while also getting some of your tasks done at home!
WALKING LUNGES with your baby are a great way to work out your legs and glutes. If you need to go from your family room to your kitchen, pick up your little one and do lunges to the next room. You will not only make your little one giggle, but you’ll also be making yourself stronger!
If your little one is fussy and likes to move around, try doing SQUATS while holding your baby. As an added bonus, they will love the up & down motion. When you are doing dishes or brushing your teeth, add in some CALF RAISES.
And my favorite exercise to do with my little guy is called “Kiss the Baby” AB CRUNCHES. Have your little one sit on your stomach and crunch up for a kiss. You can add in peek-a-boo for a few extra giggles.
All of these are great ways to stay active at home during these cold winter months when it seems impossible to bundle everyone up to get to the gym. And you might even have fun while you are doing it!