What's Inside? - The MOMpreneur

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fitness Kim Magotiaux It is finally spring! It’s time to get out and walk! Kim Magotiaux, owner and personal fitness trainer at Bellies, Babies & Beyond, can be contacted at www.belliesbabiesandbeyond.ca Balancing work, family and everything else can be challenging, especially for new moms. Fitness sometimes takes a backseat to everything else, but it should be made a priority. Getting into a fitness routine will help you cope with the responsibilities of motherhood, get you back to your pre-pregnancy shape and help you feel great about yourself. Canada has such beautiful cities, what better way to exercise than to grab the stroller, lace up your running shoes, and head outside to enjoy the fresh air with your baby Walking is an excellent form of exercise and is perfect for the new mom. In the first few months post-partum, your body is still recovering from pregnancy and childbirth and will appreciate this low impact activity. Build your activity slowly by starting with 10-20 minutes, 3-4 days per week, and then gradually increase the duration and intensity. To help shed the baby weight, aim to build up to 30-60 minutes, 5-6 days per week. Good posture is essential for new motherhood. Pull your abs in, draw your shoulder blades back, and keep your eyes looking ahead, especially if you encounter any hills. Walking up hills is a great way to strengthen your legs and glutes (butt), which will help increase your speed on the flat ground. To save your back from injury, avoid bending at the waist and leaning over your stroller to push it up the hill. To balance out this cardio workout with some strength exercises, you can try adding in 1 or 2 sets of 15 repetitions of the following moves during your walk: Squat Hold onto the stroller and place your feet hip width apart. Keep head up, eyes forward and back in neutral position as you squat, bending both knees in a slow and controlled manner (ensure good alignment of the knees and toes), until thighs are parallel to ground. Squeeze your glutes and straighten your legs to return to starting position. Push up if you come across a bench, place your hands at mid-chest level and wider than shoulder width apart on top of the bench. Slowly lower yourself towards the bench until your elbows are at 90°. Exhale out as you push your self back. Keep your belly button pulled towards your spine throughout the movement. To make your walk more enjoyable, find a friend or two to join you. If you want to meet other new moms and want a more challenging workout, check out one of the many stroller fitness classes around the city. Get out, enjoy the fresh air and have fun! 22 | theMompreneur.com
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