How to work out with your baby

I’ve heard it so many times, “I can’t work out,” “There’s no time with a baby,” “I don’t want to leave them in the creche at the gym.” But believe me you really don’t need a gym and you don’t need to miss out on quality time with your bubba either. I USED to go the the gym 6 days a week, more if I could. Now I’m lucky if I manage once a week in the evening whilst Lacie sleeps. I just don’t have the energy once i’ve put her down at 7:30pm. There’s bottles to be washed, dinner to be eaten and a bath every now and then is nice too!

But what about working out involving your little one in the day? There’s no harm in them seeing you working out. It can only create healthier habits for them in the future. When Lacie was first born, I would always pop her in her swinging chair, whIlst I did a quick 25 minute HIIT workout, or pop her on her play mat (when she was happy to sit still :)) and chat with her in between sets so she didn’t feel left out. I often chat with her whilst I’m doing my workout, telling her what exercises I’m doing and then counting my reps out loud. I will sing to her too and encourage her to bop about. So much fun.

Now Lacie is a little explorer, I tend to pop her either in her high chair and let her munch on her breakfast as she watches me jump around (she finds it super funny), pop her in her Fisher Price Sit-me-up Floor Seat during Milkshake on Channel 5, which she LOVES, pop her in the garden with a ball and her toys whilst I work out on the grass, or ideally I try and do it in the morning before she wakes. This requires me to get up at 7am – which to be honest isn’t the end of the world. I’ve also filled her travel cot up with ball pond balls in the past and let her play in there for half hour. She loves it (you can see it in the background of this pic!)

Someone kept me company in the gym today!

Watching Milkshake whilst Mummy Squats

By showing Lacie how to be active in any way I can, I’m hoping that she will develop a habit of being active from an early age, plus if I include her in a work out, we get to spend time together and learning things like how to count and how to jump. She already knows what to do with a dumbbell and likes to try and do press ups on my Reebok Step. I hope that it will also teach her that workouts don’t have to be a mysterious thing that no one should see you do. (Let’s be honest: we’ve all felt embarrassed about going to the gym and working out in front of people!)

Here’s a quick workout that you can do with your little one by your side. You don’t need any fancy equipment that can hurt them – or you don’t need loads of space either. If you don’t want to do it with your baby awake, then pop them in the pram come nap time, walk round the block to get yourself warmed up and then do it in a local park or in your living room whilst they sleep. You won’t of missed any quality time with them and it will inspire you to get it done super quick whilst they sleep.

Now I’m a mummy is definitely quality over quantity!

Here goes…..

* 30 seconds jog on spot – 10 high knees, 10 low knees. Keep repeating this sequence until your time is up.
* 30 seconds of press Ups
* 30 secs jog on the spot – 10 high knees, 10 low knees. Keep repeating this sequence until your time is up.
* 30 seconds plank
* 30 seconds jog on the spot -10 high knees, 10 low knees. Keep repeating this sequence until your time is up
* 30seconds of squat jumps
* 30 seconds Jog on the spot – 10 high knees, 10 low knees. Keep repeating this sequence until your time is up
* 30 seconds of burpees
* 30 seconds Jog on the spot – 10 high knees, 10 low knees. Keep repeating this sequence until your time is up
* 30 seconds of triceps dips

Repeat three times through – once if you are short on time. Something is always better than nothing!

A quick walk around the block come nap time always does the trick. Now where's the nearest park?

A quick walk around the block come nap time always does the trick. Now where’s the nearest park?

* Always warm up before you do this workout and check with your doctor before embarking on any fitness challenge.

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10 REASONS YOU’RE NOT LOSING BELLY FAT

Last week  I was asked to help out with a feature for one of my favourite websites ‘Get The Gloss.‘ It’s a must read for everything health, wellness and women related!

The feature I helped with was called “10 REASONS YOU’RE NOT LOSING BELLY FAT,” something that many women can relate too. Here it is! Enjoy…..

Working hard but stomach still not resembling a washboard? It’s time to bring in the experts…

Never mind ‘does my bum look big in this?’, stubborn fat around the tummy is probably the most common bodily bugbear, for both men and women. Shifting it becomes even more of a priority when you consider that, according to NHS Choices, fat collecting around your middle poses more health risks than fat that sits elsewhere:

“We store spare body fat under the skin and also around the vital organs in our abdomen. Fat around the abdomen causes more health problems than, say, fat carried around the bottom or on the thighs. Having a large amount of tummy fat (when compared to having fat around the bottom or thighs) makes you more likely to develop type 2 diabetes and heart problems.”

Hardly joyful news if you have a few pounds to lose, but don’t panic if you’re developing a paunch- the following could explain why you’re accumulating belly fat, and tips from nutritionist and yoga teacher Libby Limon and fitness specialist Lucy Miller could help you to whittle down your waist once and for all.

STRESS
Number one rule for conquering abdominal fat? Don’t stress (in fact, make that a rule for life). Libby explains why anxiety can thwart your weight loss efforts:

Number one rule for conquering abdominal fat? Don’t stress (in fact, make that a rule for life). Libby explains why anxiety can thwart your weight loss efforts:

“Cortisol, the stress hormone, plays a part in laying down central adipose tissue (belly fat), so if you are in a stressed state then it will be very hard to shift. Stress can come from many sources- emotional strain, conflict at work or relationship trouble. Destress by building in yoga practice and mindfulness to your daily routine.”

If you suspect that stress is sabotaging your slimming goals, learn how to master meditation, swot up on calming yoga poses and halt negative thought patterns in their tracks.

SUGAR
It’s currently public enemy number one, and the link between muffin tops and actual muffins is, unfortunately, stronger than ever. Libby lays down the law:

“Cortisol is also implemented, alongside insulin, in blood sugar control, so a high sugar diet can cause belly fat to stick fast even if you’re restricting calories and trying to lose weight (excessive calorie restriction isn’t something I would recommend anyway.”

Personal trainer and obesity campaigner Lucy has some advice for addressing the issue, without going hungry:

“Try to cut down on sugar, saturated fats and white refined foods such as white bread, pasta, rice and potatoes, as they metabolise quickly, resulting in soaring blood sugar levels, which promotes fat storage. Base your diet around lean meats, vegetables and monounsaturated and polyunsaturated fats such as those found in nuts and avocados.”

SLEEP DEPRIVATION
It’s the c-word again- Libby underlines that ‘a lack of sleep can have a negative effect on cortisol balance’. If you’re struggling to get some shut eye, get to the root of what’s causing your insomnia and learn how to help yourself nod off using expert wellbeing techniques. If you’re in the following situation, however, you’ll be in no doubt as to what’s causing your sleeplessness…

YOU’RE A NEW MOTHER
First things first, never put pressure on yourself to spring back into shape, and definitely don’t rush things (that goes for weight loss full stop). Your belly has just housed new life and brought a wonder into the world; cut it, and more importantly, yourself, some slack. Up your activity levels slowly– Lucy advocates patience and TLC:

“If you’re a new mum then losing weight from around the tummy can be very hard- hormones take time to settle down and stretched muscles won’t knit back together instantly after pregnancy. it will take time, so give yourself as long as it takes.”

If you’re not feeling like you’re losing anything, try tracking your progress as you go and join a community of other mothers by using the Healthy Selfie app. It’s a great visual tool to reassure you that you are indeed making headway, and the photographic food diaries help you to monitor what you’re eating without exposing your entire Instagram feed to your daily meals. Co-founder Charlotte is even using the app to track the changes she’s experiencing throughout her pregnancy- we’ll report back on her post-baby plan!

Post-baby or not, overdoing it is never good…

OVER EXERCISING
There’s no doubt that slobbing out won’t do anything to diminish belly fat, but going overboard isn’t the answer either, as Libby affirms:

“Physical stresses such as overexercising and endurance exercise can upset cortisol balance. Switch gruelling cardio workouts for 20-30 minute HIIT sessions instead.”

HIIT the ground running (sorry) with these get fit fast workouts.

BELLY BLOATING
If a protruding tum comes with cramps, wind and bowel trouble, an unhappy digestive system is likely to blame and could be making a less than trim tum situation look and feel a lot worse than it is. Your first step is to beating bloat is to identify the cause of your tummy trouble, and Lucy suggests trying a meal tweak to see if it makes a difference:

“Avoid eating fruit after a meal, as fruit can cause food to ferment in your stomach, leading to bloating and lots of gas.”

CORE CONFUSION
The classic sit up has been sold to us as the best ab honer, but incorrect alignment can make them less effective, not to mention damage your back. A sit up alone also won’t burn fat that sits on the stomach. Get sweaty with a cardio blast and then mix up your core toning exercises by following Lucy’s drill:

“Do minute-long planks, three sets of 20 bicycle crunch exercises, two sets of 30 heel digs, three sets of 20 bird dogs and the mighty Turkish get up. These are all great exercises for working your deep core muscles, ab muscles and postural muscles, which will instantly make you look taller and slimmer.”

DUMBBELL DREAD
Traditionally many women skirt round the weightlifting section in the gym, and while body weight resistance training is highly effective, pumping a little iron pays dividends. The more muscle mass you have, the more calories you’ll burn, even when resting. which is good news for torching tummy fat. if you’re still hesitant, let performance coach and founder of Twenty Two Training Dalton Wong convince you.

FAT FEAR
It seems logical to assume that fat contributes to fat, but nutritionists are keen to point out that since the “low fat” revolution of the 70s, our waistlines have widened dramatically. As personal trainer and nutritionist Keris Marden and fitness expert and health coach Matt Whitmore point out in The Paleo Primer: A Jump-Start Guide to Losing Body Fat and Living Primally:

“Have you ever wondered what takes the place of the removed fat? Answer: heaps of synthetic, non-food chemicals that wreak havoc on our metabolism and digestion. What’s more, most low-fat and fat-free products contain loads of sugar or artificial sweeteners to make up for the lack of taste.”

For a flatter tummy and lower body weight in general, healthy fats such as coconut oil and avocados could well be your weight loss weapon, as Keris and Matt highlight:

“Fat can play a vital role in weight loss[…] the single most important aim of your nutrition should be to balance your blood sugar levels. Dietary fat helps you accomplish that by slowing down the release of nutrients into the bloodstream, so by all means, add a little olive oil or butter to your meals. This will help regulate your appetite and keep your energy levels consistent.”

Fewer sugar spikes, reduced cake cravings and a drip feed of health-giving nutrients into the body will seriously reduce the incidence of belly swelling binges.

SOMETHING MORE SERIOUS…
If you’re diet and fitness regimes are shipshape, but you’re still not losing any weight, it may be a good idea to seek medical advice. Hormonal disruption can affect fat distribution, so consulting a hormone expert such as Dr Marion Gluck and her team could help, but book an appointment with your GP first for a general health check.

How to train for a 5K

As you all know, I am a Journalist and have had a massive project recently with WebMD.
Here is my first feature of the year with them, which takes you through how to train for a 5k.
I’ve always gone for longer distances in the past, but since having Lacie, I always do a 5k on a Thursday with my running buggy. It’s the perfect distance for getting some running in, without it taking over the morning – and her getting too bored too!
Here it is. The original can be found here at WebMD, a website jam-packed with trustworthy and timely health and medical news and information

Sofa to 5K
By Lucy Miller
WebMD Feature
Medically Reviewed by Dr Rob Hicks

Caroline Cross, a running buff, is the first to admit that she didn’t enjoy running The Berlin Marathon as much as she thought she would. Towards the end of her training she was counting down the long runs and early mornings, and literally hobbled over the finishing line – “the last 10k, was the worst,” she says. The achievement of running a marathon is amazing but it’s certainly not for everyone. You not only have to be fit, but you have to be super committed to your training – no more Sunday morning lie-ins!
In preparation for her first marathon, Caroline had run plenty of half marathons and 10k races. She also did a short and sharp run most Saturday mornings, particularly the Parkrun, a free organised 5k run, where she could monitor her time each week and race against other runners. “5k’s are great for speed training and building stamina,” she says. “I have always found that by adding in 5k’s to my training it has helped my performance with longer distances.”

A 5k community
Founded by Paul Sinton-Hewitt in 2004, the idea of Parkrun originated from the initial Bushy Parkrun event, in Teddington, Middlesex.
It started when Paul had a knee injury. He was bored and wanted to stay involved with the running community, so on October 2, 2004, he got 13 of his friends to turn up at Bushy Park and timed them over a 5km course. They went again the next week and then the next, and slowly the word spread and the number of runners turning up grew. It became a regular event, then, during 2007, six more events started up and Parkrun was born.

Parkrun is now one of the most popular runs you can do, and as of March 2014 there have been over 500, 000 participants, with around 375 locations to choose from. Who would have thought so many people would be up and about at 9am (9.30 in Scotland) on a Saturday morning, looking forward to a community-based 5 kilometre run?

“It’s a great start to a Saturday morning and there’s a great atmosphere with a real sense of community with runners from the local area,” says Caroline. “I like the fact that it is also open to everyone and you can run as a family. It is even better when you break a personal best (PB).

Why 5k?
According to Runner’s World, 5k – 3.1 mile’s is the perfect distance for beginners. It’s short and snappy, and “you can fit it quite easily into your day as it doesn’t take up much time,” says Caroline. “It’s also an extremely accessible distance for everyone and for all abilities. Even if you are new to running you can have a go and run it at a pace you are comfortable with.”
Here, the expert’s talk about how you can join Caroline in going from the couch to a 5k course, paying attention not only to your physical training but also your mental attitude. (It’s always recommended, especially for adults over 50, that sedentary people check in with their doctor before starting to train.)

Getting started
When sticking to a training plan, the best thing to do is find a time to train that suits you. Lots of people find that running first thing fits in best, “the whole day is then at your disposal without the need to go for a run hanging over you,” says Nick Anderson, running coach at The Run Lunge. “Most races are usually early on a Sunday morning, so you will start to train your body to respond to an early run in the right way. Remember, the early bird catches the worm!”
“Build up slowly too,” suggests Alex Rahim, Personal Trainer at Virgin Active, “and try not to increase your speed or distance too early. It won’t take you long to prepare for a 5k, so don’t panic.”

Dress for the occasion
If it’s dark and cold outside, then it will make it harder to get out the door. According to Caroline, “The most important thing is to dress sensibly by wearing layers – a bit like an onion.”
Chose a lightweight top for your base layer, then wear a light waterproof jacket or fleece over the top. To keep your legs warm, wear a pair of running leggings underneath a pair of shorts or go for some thick fleecy leggings that can be bought from most good running shops.
You tend to lose around 20% of heat through your head so make sure you wear a hat and a pair of gloves too. There’s nothing worse than fingers that are so cold they hurt – and if you get too warm you can always take them off.

Make training convenient for you
“Look to use your time efficiently, build running into your commute, consider the value of even a short, 20 minute run at lunchtime and skip work drinks and encourage colleagues to join you as well,” says Tom Craggs, UKA Running Coach and coaching advisor to Saucony UK, High5, Adidas UK and SenseCore. “Use your personal time efficiently. We all ‘waste’ time each day. Sleep or a good stretching session is of more value to both your training and your overall health than 30 minutes of ‘smart phone’ time in bed late at night.”

Staying motivated
The only way to stick to your plan is to “Examine all the potential barriers that could get in the way and work out in advance how you’re going to deal with them,” says Robin Gargrave of Central YMCA, the activity for health charity. “Look to train with other people – get yourself down to your local running club or Run England group or get a friend or family member to sign up with you,” says Tom. “Many studies suggest that our partners can have a big influence on our behaviour and our health, with a more recent study by University College, London, suggesting that men and women are three times or more likely to achieve their resolution when their partner joined in the challenge.

Set goals
“Always set SMART goals,” explains Alex. “These are Specific, Measurable, Achievable, Realistic and have a Time frame.”
Write down the reasons you want to do the 5k. This could be as simple as improving your health, losing weight or looking better in your clothes.
“Without goals, training has a lack of direction and purpose meaning the performance outcome will not be fulfilled to its potential,” says Alex.

Break it down into manageable chunks
First, pick the date for your 5k. “Six to eight weeks should be fine, however bear in mind this is not as long as it seems.
“Once you have your date, then begin finding a comfortable pace and run for time as opposed for distance to get the body used to running for a length of time,” says Alex. “Do this for approximately 2 weeks then build in some interval sessions (where you run faster than your average pace for a period like 30 seconds, and doing a walk recovery for 90 seconds) twice a week for 2 weeks. Running hills are important in any running programme too and this can be included in the last 2 weeks of your 6 to 8 week plan.”
Don’t forget your rest days too. Your body needs time to recover in order to get faster. “Look to take a minimum of one complete rest day a week, more for less experienced runners,” says Tom. “Respect that your body progresses and develops through your rest and it’s an area most runners forget.”
If you’re inspired to lace up your trainers and start training for a 5k, then Alex suggests that you: “always try and do one to two strength sessions per week, plus three running sessions per week. Strength training will help prepare the body for impact, and the running sessions do not have to be any longer than 30 minutes at a time so will not affect time out of your day too much.”

Good Luck!

Day 2 of my 21 day detox challenge

I’ve woken up not hungry and ready to try a light gym session. It won’t be my usual but it will probably feel like it if my resting heart rate is anything to go by this morning. I’m clearly still fighting something off but sometimes doing something actually makes you feel better!

I started with some side plank rotations & side lunge with a reach before moving onto lunge with Kettlebell press, super-setted with maximum press ups. I managed 13 in each set.
My workout lasted for about an hour all in all, and progressed to thrusters, burpees, 5k bike and abs, which I was pleased with. I didn’t push it though!

I then had my first juice of the day…before walking to the park with Lacie.
My hubby then decided he wanted to lunch, so whilst him and Lacie ate, I drank my juice. I won’t lie. I was tempted to give in and have lunch with them but after a few sips of my juice I didn’t feel too hard done by.
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I then had my Brazil nut milk at 4ish, which I find incredibly sweet. I’m not sure if I like it or not, but it’s filling so that’s enough for me, followed by juice for dinner at 7pm and a hot water with a slice of lemon. All in all, I’ve had 4 juices and lots of water.

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I do feel hungry today and I do feel a little agitated BUT my word, I’ve been productive. I’ve written a feature, sorted all the clothes in my drawers, sorted Lacie’s 1st birthday photos and also wrote & sent all her thank you cards.

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I also had a long soak in the bath with Epsom salts, not only because it’s advised on the Purifyne juice programme but also because my hubby ordered in a pizza and some sweets and I just had to get away. How cruel can you be?
I don’t actually eat pizza – but the whole house smells AMAZING.

I wonder if he saved me any?

My 6:30am Post-baby Workout

Last night I got seven hours sleep. Yay! It felt amazing!

I’ve tried a new bed time routine, which means I split feed Lacie at 6:30pm so she’s happy to be bathed, and then watch us have dinner, then I take her upstairs around 8ish, we draw the curtains, put her in her sleeping bag and then I do another short feed, where she usually falls fast asleep. We’ve been doing this little routine for a week now and she sleeps upstairs on her own until 10:30, then I wake her for a feed and we both go to bed. It seems to working really well. There’s been a few seven hour nights! It makes such a difference.
So after such a ‘long’ sleep, I got up at 6:30 and got a workout done. I had a good hour until she woke so I crammed in all I could whilst she slept.

I warmed up with 60 seconds of;
Glute bridges
Prisioner squats
Resistance band back pulls
Then
Disco lunges.

I repeated this circuit three times.

I then did 2 minutes of step ups on my powerbag  to get my heart rate up followed by 60 seconds of
Light kettlebell swings
Followed by
Tricep dips.
Again I repeated this three times, followed by another burst of step ups on my powerbag.

pt oic

I finished with
* Tabata goblet squats with my powerbag
* a 30 second plank with my knees on the floor
* Tabata Powerbag thrusters
And lastly
* 60 seconds of tube walking with my feet internally rotated.
Phew!

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It felt good to get my workout done then run upstairs pop my head over her crib and get the biggest morning smile in the world! I love it when she wakes up so happy, it makes my day!

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New Mum home workouts. How to shape up after a baby

As you all know, I’m a real gym bunny. I worked out throughout my whole pregnancy and was even in my local Virgin Active the very morning I was induced. It’s certainly helped me whip back into shape since having Lacie, although I do still have a lot of work to do. My muscle tone just completely disappeared during pregnancy, despite lifting weights four times a week!

That said, Lacie is now eight weeks and although I’m not ready to leave her in the gym creche just yet, I have been sneaking in some short home workouts whilst she sleeps. Just 30 minutes here and there is enough to get those endorphins flowing and make me feel happy that I’m starting to work towards my goals again.

Here’s just one workout I’ve been doing in my lounge. I always thought I would hate working out at home but actually I’ve been really enjoying it. I simply put on a TV programme that I’ve been itching to watch, grab my dumbbells and resistance band and off I go.
It’s true that your priorities really do change once you have a beautiful baby – it’s no longer about you. However, it is important that you do take some time out and with home workouts that means you still get to spend time with your baby, whilst doing something positive for yourself.

As Chrissi Delapperal, a Personal Training Manager at Virgin Active and mum of one says, “The pressure of being a ‘super mum’ whilst trying to balance various commitments with family life means that exercise can fall way down on our priority list.”

Here’s Chrissi’s top six exercises that could be done at home in the living room, kitchen or bedroom – it’s a great workout and will wake up those muscles again. Enjoy 🙂

1. Tricep dips x 15
“Tricep dips will make you look at your sofa or armchair in a totally new light, as they make the perfect apparatus for tricep dips. Sit on the edge of the seat, with hands resting either side of your hips, fingers forward. Lift up your body and shuffle your feet away from the sofa. Now bend your elbows, gently lowering your hips towards the floor, hold for two seconds, and raise body up again.

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2. Push ups x 10
“Use your sofa to perfect the art of the push up. Start with incline pushups, with your hands on the seat and feet on the floor. This makes pushups easier and is a great way to get used to this type of exercise. Once you feel you have mastered the move, you can graduate to decline pushups with your feet on the seat and hands on the floor. Be careful to keep your back straight, and don’t let your hips sag.

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3. Bicep curls  x 15
“You can grab any piece of kitchen equipment to do some quick and easy bicep curls. Use a tin can, bottle or saucepan – whatever feels the right weight for you. Standing with legs shoulder-width apart, hold your chosen weight by your side with your palm facing away from you. Bend your arm at the elbow and bring the weight up to your shoulder.
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4. Squats x 15
“Squats are a brilliant exercise to master, they work your bum, legs and core. Stand with feet shoulder-width apart and slowly bend your knees, lowering your body. Squat down as low as you can, keeping your head and chest high and shoulders relaxed. Hold for a second and then straighten legs to stand up.”

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5. Stomach crunches x 10
“Doing stomach crunches on your mattress will actually force those abs to work harder to stabilise yourself. Lying on your back, bend your knees and put your hands behind your head. Use your abs (NOT your neck muscles) to lift your torso off the bed, and release.

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6. Star jumps x 15
“Jump out of bed and start your day with some star jumps. This childhood throwback will not only put a smile on your face, it will also work A LOT of muscles, including your quadriceps, hamstrings, gluts, abs, biceps, triceps, and obliques. Standing with feet shoulder-width apart, bend your knees into a squat position and jump vertically as high as you can. While jumping, extend legs and arms out to your sides, into a star shape. Land with arms by your sides and knees bent.

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I tend to do these moves as a circuit, starting with the first move and then doing the second move as soon as I can after I’ve finished all 15 reps. I’ll then work through the 6 moves, rest for two to three minutes and repeat the circuit again. If Lacie sleeps long enough I’ll do three circuits before having a quick stretch and a recovery snack of an apple with almond butter or a Slender Blend Protein smoothie with a banana. I’ll aim to do this every other day and walk on the other days.

As always, please check with your doctor before exercising. I had to wait eight weeks until I was physically and mentally ready to exercise again. I really didn’t want to sabotage my recovery so make sure you listen to your body.

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The Diary of a Breast Feeding Mum

Breast-feeding can be pretty demanding. It can be so rewarding too, and I’m so glad I’ve done it and stuck it out for over eight weeks now.

During the first few weeks my nipples were so sore, which is pretty common and I had mastitis, which thankfully I managed to cure with warm flannels, ibuprofen & self-massage. It was a really painful time but the best thing to do is carry on feeding through it. It helps block the inflamed milk ducts.

Anyway I came out fighting and still feeding. It definitely gets easier, so this is how my day usually goes.

Wake at 5pm.
Lacie now goes from 10pm – 5am, which gives me 7 hours sleep. I always feed her in bed with me, and doze off. It’s so much easier than having to get up and make up a bottle.
Night-time feeding is definitely easier thanks to my Anita breast-feeding PJs, which are comfy and really easy to feed with. No fiddley straps or buttons, they have a chest opening for feeding. Great for ease and cold nights too, when you just really don’t want to strip off.

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Back to sleep until 8am
This feed is always followed by smiles and a bit of playtime. Our favorite story book at the moment is Wilson the Whistling Tree Frog, which is part of her Babycademy set. We read the book whilst doing the actions with Wilson the Frog. It’s great fun for both of us.

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Up at 9am
This is when I do my exercise. I pop Lacie straight in her pram and off we go. I either walk for an hour or jog around the park with her pram, stopping en-route at the children’s playground for some toning work with my resistance band and dumbbells. I will post one of my workouts soon.

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Back by 10:30am
Breakfast. This is usually a Be Skinny Me shake or a Slender Blend shake with Maca powder, a banana and some cinnamon. I also have a bowl of home-made granola, made by soaking oats overnight in apple juice and then mixing with seeds, nuts and dried apricots. I then bake it until golden brown. I love Maca powder because it helps balance out your hormones and help reduce the stress hormones caused by sleepless nights and being a new mum. 

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11:30 Feed then playtime
My feeding app ‘Nursing Time’ really is my bible. It times between feeds, times how long she feeds for, from what side she’s fed and also records all her feeds for the day. Great to look back on. Especially when baby brain kicks in and you can’t remember which side you fed from last.

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11:30 is also playtime
Lacie either goes on her playmat, in her Fisher Price Infant to Toddler Rocker, which comes with comes bright and colourful fabrics to stimulate her little brain and a vibration unit to calm and soothe your baby or simply on her blanket on the floor. She loves having a kick around.
Whilst this is keeping her entertained, I’ll have a snack of sliced chicken pieces, 1/2 avocado and cucumber. Protein is essential for maximising your milk flow, whilst the good fats in the avocado will help improve her  growth and development. I find that I’m really thirsty also when breast-feeding so the cucumber helps keep me hydrated.

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2pm: Lunch
This is usually homemade tomato and lentil soup, which is full of iron and vitamins, followed by some fruit.

2:30: Out and About 
I find this feed the hardest as I’m usually out and about with my NCT friends, mother in law or  mum or sisters, so I need clever clothes that allow me to feed discreetly. I’ve found the Breast Vest to be über helpful, which makes any top a breastfeeding top. It works by  sitting  just under your nursing bra, so when you feed it covers your tummy and doesn’t interfere with your bra straps.  Babes with Babies is another great clothing line, which make stylish clothes especially for nursing mums. I have the Cloud 9 Nursing T-Shirt, which has an elegant scooped neckline and soft draped pleats that flatter a postnatal tum.

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4pm: Juice Time
I’m always tired and hungry in the afternoon so I always have a juice to pick myself up. I love Plenish Juices. They come in handy little bottles, are cold-pressed and full of vitamins, minerals and nutrients to help keep my milk quality high. I also love making my own juices. I tend to do a batch on a Sunday night and freeze. My favourite at the moment is one beetroot, one apple, 1/4 inch of cucumber and 1/2 lemon. I add this to 1/2 a litre of water and sip throughout the afternoon.

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5:30: Feed
Feed time again. If I’m out and about still, then I’ll take some expressed milk, which I’d expressed earlier using my Medela Swing Breast Pump. I love it. It’s so quick and easy – and not stressful. I always thought I’d hate expressing but it really isn’t that bad. I like to give Lacie a bottle every three days just so she’s not fussy and I know she will take a bottle, which is especially important for when the grandparents have her and mummy and daddy want to pop out for some dinner or a spot of shopping. My breast pump came with a Calma bottle, which enables Lacie to maintain the natural feeding behaviour that she’s learnt on the breast. I don’t want her getting confused when going from bottle to breast and back again.

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6:15 : Core Workout 
My hubby usually arrives home about now, so I hand her over for daddy time, whilst I head to our home gym and get some core work in. Just 20 mins is enough to help heal my recti diastasis, which is abdominal separation caused by pregnancy. It’s all about consistency, so I do my exercises little and often. I need a strong core again before I start running any sort of distance or start lifting heavy weights.

7pm: Dinner
Protein & vegetables for us. If I’m extra hungry I’ll have a sweet potato too.
Dinner is usually followed by a chopped apple and almond butter.

7:30: Bath time
Bath time. Lacie usually goes in first. Now her skin isn’t so sensitive I love adding some special Cussons Mum & MeSleep Tight Baby Bath‘. It’s infused with lavender to help her sleep and most importantly its hypoallergenic and paediatrician approved. I always finish her bath with a massage. I wrap my hands around her legs, then gently pull my hands down to her feet before tracing circles on the soles of her feet with my thumbs. I use the Sleep Tight Balm for this. She loves it – and it makes her really relaxed and sleepy.
I’ll have a bath after her whilst she sleeps on daddy. My fav products are also from the Mum & Me range. Especially Calm & Soothe Bath Soak and the New Mum Firming Butter, which contains Oat and Marine Algae Extracts, helps to leave skin feeling tighter, firmer and more toned.

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8:30: Feed
Milk time again. This tends to be a long, relaxed feed, to full her tummy for the night. She’ll then sleep again either on daddy or in her crib downstairs with us, which allows is to get a few chores down or spend some quality time together.

10:30: Last feed
I like to give her a little top up before bed. If I’m really tired, I’ll go to bed at 9ish, then set my alarm to give her a quick feed. She’s sleep 7 hours at the moment so I know if I give her a little top up now I won’t have to wake again until 5:30ish.