Your Post-Baby Body : Part 3

Lean Mommy: Bond with Your Baby and Get Fit with the Stroller Strides Program
by Lisa Druxman

(Page 3 of 3)

Post-pregnancy challenge #9: Tired All the Time

Who knew you could get by on so little sleep? (Chances are, you're barely coping.) Although I was lucky to have help from my family after the birth of my children, I was reluctant to accept it because I felt such a strong need to bond with my babies. With all that waking up in middle of the night, I got so tired that I became totally disoriented, experiencing impaired vision, a feeling of being off balance, and extreme grumpiness! At times, the sheer exhaustion made me trip and knock into things and react sooooo slowly to everything. And while that only went on for months, it felt like years.

What you can do about it: Short of hiring a full- time, live-in nanny and spending a full month under the covers catching up on ZZZs, there's not much you can do to replenish lost sleep. Ideally, find a way to do shifts with your partner so you can at least get a solid block of shut- eye. But you can also enact some lifestyle changes that give you moments of rejuvenation. The Lean Mommy plan outlines quick Mommy Meditations to do when you need a mental recharge. I know you feel you don't have time to stop and meditate, but you'll be surprised at how much these few moments can help. Eating well and exercising can also help to rev you up when you need it.

Post-pregnancy challenge #10: Baby Blues

What is known as the baby blues affects up to 80 percent of new moms within the first three weeks of having the baby, according to Postpartum Support International (PSI). You may feel weepy, moody, sad, anxious, and it may be difficult to concentrate. Up to 20 percent of new moms experience more severe depression, worry, and anxiety. A smaller percentage may progress to develop more serious mood disorders where they become obsessive, panicked, or even psychotic. Any mood changes are a real problem and should not be ignored. Women don't often talk about this aspect of motherhood, because everyone expects you to be ecstatic about being a new mom. At the same time that you are supposed to be glowing with confidence over your new role, you may find yourself worrying that you are not up to the task, missing your old life, questioning whether you did the right thing, and feeling worthless because you are discovering that nursing isn't working as well as it should. If you are really in a funk, you may even be reaching a low point where you neglect or hurt yourself or your child. This state can only exacerbate an already sinking body image, and you're likely to feel totally unmotivated to do much of anything, let alone get back into shape.

What you can do about it: The hormone fluctuations and personal stresses that each mom experiences are unique. For serious depression, your doctor and a psychotherapist can provide the help you need. To help determine how serious your symptoms may be, you can use an online checklist (http://www.pndsa.co.za/ms- fc .htm). Most moms will experience at least some down moments, and I think that chronic sleep deprivation and utter exhaustion play a huge role. Trying to find ways to revitalize yourself can help. For minor cases of the baby blues, most doctors recommend exercise because of its mood- boosting effects. Many new moms are told to avoid exposing their baby to germs. So they stay cooped up inside and avoid contact with people other than their immediate family. This will not only make you stir- crazy, but contribute to the onset of depression and sadness. Getting out of the house and socializing with other moms and babies can enhance the exercises' feel- good benefi ts. What you eat can boost your energy. Many cells in your body do not work to their potential if you are lacking in nutrients. So making nutritious eating choices can help your body and your mind function in a more positive way. The Lean Mommy plan helps your well- being with positive eating and exercise experiences.

"POSTPARTUM depression struck me out of the blue after my second child. I had always been healthy, positive, and active and I loved being a mom. But nothing could prepare me for the devastation of depression. It was more than just feeling sad. I was angry, miserable, irritable, and overwhelmed. When my baby was six months, I told my husband that I wanted a divorce and that he could have everything- the house, the kids, the car-as long as I could get some peace. He found a doctor who helped me with counseling and medication. As I recovered, I noticed that on the days that I exercised I was able to avoid a bad mood coming on. After my third baby, Lisa's program helped me avoid the recurrence of the postpartum depression."

- ADRIENNE GRIFFEN, 41,
mom of Claire, 7, John, 5, and Nora, 2, Arlington, Virginia

Facing Post-Baby Rehab Head-On

Make sure to get your doctor's clearance before following the tips in the Lean Mommy plan or before starting any other exercise program. You can begin by implementing the healthful eating strategies right away. You can instantly boost your body image by envisioning your wonderful mommy- body in a whole new healthy light! And when your doctor gives you the all- clear to start exercising, usually after six weeks, you can follow the Lean Mommy routines that address the changes that happened to your body while you were pregnant, such as saggy breasts, excess fat, and a flabby tummy. (Okay, there's not much I can do for your saggy breasts.) Lean Mommy also tackles your new functional needs; for example, since you will now spend much of your time hunched forward, whether it's from breastfeeding or hoisting a stroller, carrier, and car seat, you need to work on good spinal alignment. The goal of Lean Mommy is not just to show you what to eat and what kind of exercises to do, but for you to want to eat that way and to look forward to working out. And Lean Mommy will help you start to feel good about your body again (or for the first time!). Get ready to enter a new phase of motherhood: Get ready to become a Lean Mommy.

"AFTER several miscarriages and a high- risk pregnancy, I became a first- time mom at forty and 260 pounds. Baby blues became postpartum depression. Medications and my therapist helped me realize that isolation was making me worse. My daughter and I attended Stroller Strides and our lives changed forever. Not only did the social support help, I lost seventeen pounds and worked up the courage to enter my first 10K walk/run. I still have seventy pounds to lose but I know that I will. And the best part is that other moms in class comment on how Caroline is always smiling and is the happiest baby they've seen. I chuckle to myself and think that I'm now the happiest mommy."

- ANGIE BERMAN, 41,
mom of Caroline, 2, Glen Allen, Virginia

© Lisa Druxman, 2007

About the Author

Lisa Druxman, a certified personal trainer and fitness professional, knows one of the challenges new moms face: How do I get back into shape after giving birth? After Lisa gave birth to her first child, she developed exercises that she could do with her baby, using power walks, the stroller, and exercise tubing.