Inhaltsangabe
Introduces a practical workout program for new mothers that explains how to slim down and shape up after pregnancy while dealing with the demands of a new baby, offering a complete stroller-based exercise regimen that encompasses strength training, stretching and flexibility, and cardiovascular routines. Original. 35,000 first printing.
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Über die Autorin bzw. den Autor
ELIZABETH TRINDADE is the founder of Strollercize(r), Inc., the first strolling fitness program in the world. Based in New York City, Strollercize conducts nearly 100 classes for expectant and new moms, and has been seen on Good Morning America and Dateline and featured in publications ranging from People magazine to the New York Times, which calls Strollercize the "mommy of postpartum classes."
Coauthor VICTORIA SHAW, PH.D., is a freelance writer, a mother of two, and an avid Strollercizer. She has published self-help books for young adults and taught classes on child development at Princeton and Columbia universities. For more information about Strollercize, visit www.strollercize.com or
call 800-Y-STROLL.
Aus dem Klappentext
t back in shape after the birth of your baby can seem more challenging than motherhood itself! Who has time to go to the gym or find a baby-sitter? Veteran personal trainer and mother-of-three Elizabeth Trindade has a workout solution for all new moms -- Strollercize(r) -- the best way to slim down, tone up, and meet the demands of your busy new life. All you need is your stroller, your baby, and the will to push your way to health and fitness, whether your goal is to run a marathon or simply to get back into your old jeans.
Strollercize was born when Trindade, a former dancer and a new mom herself, realized that the bulky stroller she was now maneuvering was essentially a ballet barre on four wheels -- and the perfect workout apparatus. She's created an energizing, fun, and effective routine that can be done safely, indoors or out, while you keep your baby with you. Strollercize features:
* A complete cardiovascular routine, from warm-up to cooldown
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Chapter 1
Congratulations! You're in the 'Hood . . . Motherhood
You're exhausted, covered with spit-up, and desperate to fit into your old jeans. Welcome to motherhood. If you thought being a mom was going to be easy, think again. In fact, motherhood is one of the greatest physical and emotional challenges that you will ever face. The good news is that the rewards of being a mom make it all worthwhile.
This New Life
No matter how many books you read or classes you took while you were pregnant, nothing can truly prepare you for motherhood. From the moment you first hold your baby in your arms, your life will never be the same again. In the first few weeks with my firstborn, Tatiana, I felt as if my life had been turned inside out and upside down. There were new schedules to follow, new routines to adjust to, and so many new responsibilities. Plus, I was completely drained from around-the-clock feedings and the inevitable sleepless nights.
With everything you're going through, it's normal to feel a little bit overwhelmed in these early days of motherhood. You're tired, you're cranky, you're disoriented-but you can do it, Mom. Let Strollercize be your solution. Here's a rundown on how Strollercize can help you to cope with your new life.
Sleep Deprivation. Sure, I expected some sleepless nights after the baby was born, but not every night. Not only did Tatiana want to feed every ten minutes, but she also wanted to be held through the night. The truth is that unless you have twenty-four-hour child care and a wet nurse, you can't expect to get much sleep in those early weeks.
I know that after staying up half the night, the last thing you feel like doing is breaking a sweat. But do it anyway. Working out will actually give you more energy. How else do you think I manage to keep up with my three kids?
Mood Swings. Like most new moms, after my daughter was born, I was an emotional time bomb. My husband was walking on eggshells, certain that the next thing he did would be the wrong thing. What was the right thing? Who knew!
Sleep deprivation, hormonal fluctuations, a huge list of things to do-you are needed every second of the day, and you're expected to do ten things at once. You are doing a balancing act, and you can't balance. This can make you especially vulnerable to depression. In fact, an estimated 50 to 75 percent of new mothers experience some degree of postpartum depression. Don't be afraid to talk about these feelings. Seek out another mom, a close friend, or your husband. And get moving. A regular program of exercise can help fight depression.
Social Life. Been out of the house lately? Why is it that so many new moms hide at home? They dress their babies up in those cute little outfits, while they hang out in their sweatpants, afraid to be seen by even the mailman. Sound familiar? Then get out of the house! After "nesting" with the baby for days on end, even the most enthusiastic new mother is bound to go stir-crazy.
Believe me, I know what you're going through. All of your childless friends are going out at night and having fun. They want to meet for cocktails and talk about the places they've been and the movies they've seen. You haven't had time for a movie in months (not even on video), and you'd rather discuss more "important" topics like your baby's feeding and sleeping schedule. Don't worry, eventually you and your old friends will rediscover some common ground. In the meantime, try to make friends with other new moms.
Sex Life. Yep, having a baby means that your marital life is going to change too. Here's a sensitive situation. Some husbands get really romantic right after the baby. Do you blame them? Chances are, they haven't had sex for months. Now that the baby is out, they figure all systems are go! But as far as you're concerned, those "systems" are closed for renovation. Other men are terrified to touch their wives for months (or even years) after childbirth. Who knows what they're thinking? Maybe they're having trouble seeing Mom as a sex object, or maybe they're worried about damaging those still-fragile private parts.
After the delivery, doctors usually suggest that you abstain until the first checkup or six weeks. You'll thank your doctor for her or his sound advice. It's normal not to want to have sex after having a baby. After all, it's hard to feel romantic when you're sleep deprived and your body is not your own. Plus, you've got all those postpartum hormones working against you, especially if you're breast-feeding. While there are no magic spells to jump-start your sex life, Strollercize can help. Not only will the exercises increase your stamina, but pretty soon you'll feel more sexy with your buff new body.
This New Body
If you've made it home from the hospital without passing by a full-length mirror, consider yourself lucky. Chances are that you won't exactly love what you see. A few weeks after having the baby, my husband and I wanted to go to a movie to celebrate our new family. After vainly searching my closet for an outfit, I finally collapsed in tears. How could I go out in public with this deformed body? My flesh was the consistency of Jell-O, and everything jiggled when I moved. My breasts were bigger than a porn star's, and my butt looked like the "before" picture in an ad for cellulite cream. I wanted to take the baby with me everywhere I went as an excuse for looking the way I did.
The fact is that most women leave the hospital looking like they did when they were six months pregnant. Then again, why would you expect anything different? Your body has taken a serious beating. After nine months of growing and stretching to accommodate the baby, it's going to take at least nine months for your body to recover its prebaby form. If you dare take a look in the mirror, be prepared for the following:
Your Abdomen. If you're like most new moms, the first thing that you'll notice is the sorry state of your midsection. The skin that was smooth and taut during your pregnancy is now droopy and wrinkled. And that glob of flesh underneath has the consistency of Play-Doh.
Strengthwise, your abdominal muscles are at ground zero. They're so weak that getting up out of bed may be more difficult than doing those prepregnancy abdominal crunches. And your weak, stretched-out abs may not be up to one of their most important tasks: supporting your lower back. As a result, many women experience lower back pain after the baby is born (see page 25). For some women, the abdominal muscles stretch so much that they end up separating down the center of the abdomen. This condition is known as diastasis recti, and most sufferers don't even know they have it. The bad news about diastasis is that it means you're getting even less support for your lower back. In Chapter 5, I'll say more about diastasis and show you a simple test for this condition.
No matter how severe the damage, with a little time and a lot of effort your belly will return to its former self (or close enough). The Strollercize abdominal routine in Chapter 5 will help.
Your Hips. After Tatiana was born, I was certain that I'd never again manage to get my hips through a narrow door frame. During your pregnancy, you too may have noticed that your hips started spreading like wildfire. You can thank the hormone relaxin, which works during pregnancy to loosen you up to make room for your growing baby. Relaxin stays in your bloodstream for up to six months postpartum. So you may have to forget about those tight skirts and narrow doorways for a while. To get rid of that flabby stuff on the outsides of your hips quicker, you'll need to Strollercize.
Your Pelvic Floor. Here's an important lesson: Do not sneeze, cough, or let anyone tell you a good joke until you have mastered...
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