Sunday, April 29, 2007

Breastfeeding or low body fat?? hmmmmm




I have been flucuating on my body fat scale
this past week. Getting a bit frustrated, I have been averaging about a 21.6% body fat. I consider this way too high for my own personal standards. My weight of 115 is great, but the body fat is telling me I need to start working a bit harder. BUT I have a big question running in my mind.  Does breastfeeding hold on to that last bit of fat I am trying to shed? I am fitting in to all my pre pregnancy clothes but I want my super lean look back!

Most people say breastfeeding helps you lose weight. Which initially I agree with. I am definitely not trying to make excuses, but I think nursing causes you to hold on to a certain amount of fat. Back in the days in order for the baby to survive when the food was scarce, I believe the mother was designed to hold on to a certain amount of fat, to make sure milk could still be produced for the survival of the baby. I have spoken to many many women who breastfed and said they dropped about 5-7 pounds after they weaned their child. So what do I care about more? My lean physique or my baby getting the healthiest nutrition a mother can give?




The answer to that question is easy. I choose my babies healthy nutrition. The benefits of nursing are so incredibly wonderful it would be selfish for me to choose my body over the health of my baby. I am most certainly not bashing those women who have chosen to formula feed from the beginning. It is obviously not for everyone and some women have to go back to work full time. The milk would stop coming as soon as the mom is away from the baby for too long. I am actually a formula fed baby myself, and turned out just fine. I have become a purest over the years and feel overjoyed I can give my healthy milk to my little girl. Knowing every thing I eat and drink goes right to her through my milk makes me that much more cautious of what I put in my body. It's just so amazing how a little being can solely live off just MY milk. I am also very fortunate to have a work schedule that allows me to feed her when needed.

With that being said I have decided to change my goals. I plan on breastfeeding as long as I feel the need to do so. Could be 6 months, 1 year, or even 2. Being a mommy is such a learning experience and I will not know until I reach the day it's time to wean her. I will continue to work out hard and eat super clean. I may drop 1 or 2% body fat but will not restrict myself until the time is right. My new goal is pure strength. Getting stronger and building dense lean muscle will be my focus. I will have to tell myself not to stress over my body fat. Which I admit will be difficult for me to do that. I just know I have to keep on doing what I am doing and look at my baby and know it's all worth it!


SIX MONTHS LATER
Snatching the 20kg kettlebell. Weight 110b. Still nursing here but my baby was now eating solids. The weight just falls off if you continue to nurse after they add solids plus if you have been working on putting muscle and strength during your postpartum recovery stage. My point is start your strength training and don't worry too much about "cardio" yet. Walking with your baby is a perfect component along with reasonable healthy balanced eating. The workouts I did during this time were very similar to the workouts you'd find on this program Ultimate Body Sculpt and Conditioning with Kettlebells DVD, which was filmed 3 months after this photo was taken. Pound for pound I was strong and still able to produce milk since I wasn't restricting my intake too much. 



Saturday, April 28, 2007

Should personal trainers have trainers??

Absolutely!

No matter how great of a trainer you are you can always learn from having a trainer yourself. If you are in the training business, you will know it is hard to find the time and motivation to train yourself after training people all day long. Even if you just get 2 or 3 sessions here and there from a respectable trainer it will drive your motivation back up and help you revamp your own training.

After I had my baby I luckily was able to lose all my weight by 6 weeks with plain old nutrition. After I got the clearance to start working out at 6 weeks I slowly started working out again. It was very humbling going in to a gym and lifting 50% of what I use to lift. My goal was to put some muscle back on and get my strength back. I managed to gain a little strength back but I wanted something more. It was hard to juggle my time with my daughter and working again. I needed an appointment with someone and did not want to think for once. So after some thought I decided to get a trainer for myself. I wish it could be permanent, but 10 sessions is all we can afford for the time being. I contacted my friends Franz and Yoana at Revolution. Luckily Yoana was able to take me in for some sessions. It is very hard to find good trainers that think outside the box and train with kettlebells. So the half hour drive each way is well worth it for me. I am really enjoying the several sessions we have had.

The point of this post is you can never learn enough. No matter how great of a trainer you are or kettlebell instructor, you can always learn a thing or two from somebody else. There are some trainers I know (I won't mention who) that have quite an ego and would NEVER consider hiring a trainer for themselves. One of them came up to me and asked me, You have a trainer?? Why?" I tried to answer him but he didn't quite understand. I find those individuals very close minded and have ego's a little too big for themselves. A good intructor to me, is someone who is always thinking outside the box and open to new types of training techniques. I think all trainers should have the opportunity to have a trainer!

Saturday, April 21, 2007

Working Out with Friends

This morning I decided to invite a couple friends over to do a little workout in my backyard. Some of them have been asking me to show them how to do kettlebells so I though this would be fun. It was 6 of us total and everyone seemed to enjoy themselves. I had some good music going and the sun came out for a little while. Since I was lacking equipment I put together a circuit for 6 and everyone was winded by the end. Most of the group was new to kettlebells so I kept it as simple as possible

Warmed up with Good Mornings and Light Swings

1 minute on 1 minute off 3 sets in this order

Kettlebell Tricep Push-ups
Medicine Ball Twists
No handed TGU's
Clean and Squat
Skateboard Back Lunges (Yoana Snideman taught me these) They are AMAZING!!
Swings

Stretched

Wednesday, April 11, 2007

Sharing an activity with your spouse



It's been 2 and a 1/2 months now since I have had my baby. Now that I am feeling myself again I felt the need to share an activity with my husband other than watching tv, eating, and taking care of our baby. We took walks together with the stroller, but that got old pretty fast. Since my husband prefers sports I had to think of something we can do together. I don't think he would have much fun if we played basketball together, since he is really good. So I have convinced my husband to start playing tennis with me. Neither of us are very good, but it's something that the two of us can share together. And when we travel it's something you can do all over the world.

I don't know how many times I hear complaints from different people that they don't do any activities with their spouse or significant other, except eat and watch tv. I feel every relationship should try and share something together that they can do outside. Since my husband and I have such different interests when it comes to activities, we have finally found something we can do together.

I can't tell you how perfect is has been to start this. Our neighborhood has a tennis court walking distance from us. We are able to stroll Lyla over to the tennis court. She either sleeps in her stroller or stares at her little toys hanging from the top. When she starts getting fussy we know it's time to end the game. Tennis has now taken the place of my cardio. I have never been one to enjoy being on a machine at a gym, when you can be outside playing a game. I feel I get just as good of a workout and having fun too!

So for those who hate cardio, I recommend finding something you love to do that happens to be active. You wont even realize that you are working out!

Thursday, April 5, 2007

3/5 Workout

My workouts have been pretty sporadic these past couple days. That is why I have not been posting. Here is my short workout I did today. Very simple but my shoulders were shaking at the end.

All done with 26 pounder kettlebells

Suitcase Deadlift 12 x 3
KB Push Ups 10 x 3 (barely made it to 10)
Snatches 10 on each side x 3 (feeling the forearms swell)

Rest and repeated 3 times. Pretty tired after that but I managed to get through this next sequence. Baby started crying towards the end so I did not get a chance to do more.

Squat and Press 5 on each side x 3
Swings 20 x 3

Now I can empathize with my clients about how the forearms get a bit tender. I guess I am just not use to having the kettlebell rest on my arm like that. I remember I built up a little tolerance several years ago. So I guess I have to do that again. Even though I felt my form was better than average. I do feel stronger. I can now use the 12kg with most of the exercises which feels good!

My weight has been bouncing between 116-118 depending on if I just breastfed or how much water I have in my body.