Tiny Oranges – Fresh, fun blog for OC moms

This is an expert advice blog written by the owner and head trainer, Natalie of PURE Fitness OC, who is an OC mom of one and soon-to-be two!  With years of experience, Natalie has written a great article on  how to get your body back after baby. *Sigh* We all know how challenging that can be. But with the right plan, it can happen sooner that you think!

And, please make sure to read below under the “Giveaway!” section to see how you can enter to win two amazing personal training packages (one of which is ONLINE so you can train with her from home! Talk about postpartum workout convenience!

How to Get Your Body Back After Baby
by Natalie Hustad, Pure Fitness OC

OK,  let’s face it.

As amazing as our bodies feel as we are growing a baby, at some point we all think “what the hell happened to my….. (fill in the blank) butt, hips, boobs?!?!

And while we would love to believe we are not vain, we can’t help but feel a longing for a day when our bodies were all tight and smooth.

This article isn’t about looking good naked… because the reality is that I would rather have my back pain free, and be able to run pain free post baby then eliminate the stretch marks.

OK, that’s a lie, in a perfect world I would have both.

So how do you get your body back? When do you start? 

Let me start by saying it is not true that if you have not worked out your entire pregnancy that you cannot start at anytime. The reality is that the more active you are during pregnancy, the easier it will be to get your body back after baby.  So, really the plan to get your body back after pregnancy is most effective if you start during pregnancy.

Most women spend the first 3 months puking in the toilet every morning and are definitely not even thinking about working out. But as you come out of the dark cloud around your 12th week –  START!

OK, OK, first consult your OB/GYN… but don’t just say “I want to start working out” bring them this article and let them know your plan of action.

The term “working out” can mean aerial acrobatics as well as low impact easy restorative yoga, so it leaves a lot up to interpretation!

Once you have a thumbs up from your doctor, be aware that exercise during pregnancy is not going to entail training for a marathon. But here are some things you can do to work on your fitness:

1) Get your heart pumping…BUT…keep your heart rate below 140bpm as a general rule… if you haven’t been working out, get a heart rate monitor!

If you were an average weight before pregnancy, a brisk walk will get your heart rate to 132, so there is room to get a little more intense should you choose.

2) Think light weights and low impact. Seated shoulder press, seated chest press, etc.

3) Easy core activities. Start working on your balance now, because as your belly grows you are going to need to work on ankle stability and basic core moves to keep your posture lined up.

Here are some of my favorite core exercises for mamas-to-be:

a) On your hands and knees extend one arm and the opposite leg, pull the leg in and out 20 times. Repeat on the other side.

b) Push yourself into down dog and hold just for 15 seconds, then rock forward into full push up position for 15 seconds. Rest into child’s pose. Repeat these both 3 times.

4) Think easy stretching – no twisting no pulling. This isn’t yoga class at your peak of fitness – don’t try and pull yourself into any pose that you can’t naturally sit in.

So now you have had the baby… now what?

Again most people think they need to wait 6 weeks before doing anything… wrong. But first, you need to be smart and redefine your definition of fitness.

Within 24 hours of having baby (for those moms that did not have c-sections or for those feeling up to doing these small movements) think easy exercises.

a. Lying in the hospital bed, propped up a bit, let your heel maintain contact with the bed, and just pull your heel into your bottom bending your knee and then simply stretch the leg back to a straight resting position. Repeat 5 times on each side.

b. Now with hands at your sides, reach the arms over head to the ceiling and give a little stretch! Repeat both of these several times a day for 3 days.

This will get blood flowing in your spine and back and will help you eliminate excess fluids after labor.

After 3 days you are going for a walk... not far, just to the mailbox and back, then back in the house to do 10 push ups against the wall (continue to repeat the hospital work and these two exercises for another 5 days. )

Your baby is now a week old and you are going for your first 12 minute walk!

Strap baby on in your favorite carrier and walk out your door for 6 minutes and turn around and walk back. Repeat twice daily.

At 3 weeks post, you can now do the core work you started with when you were in your second trimester, as well as increase your walk to 20 minutes.. strap baby on for your walks! This makes you work harder and gives you great mommy and baby cuddle time!

Once you have hit 6 weeks and have been doing the above consistently and have the OK from your doctor, you are ready for your first weight workout.

Because you have been MOVING and active for 6 weeks, your body is much more receptive to a real fitness workout. I recommend keeping it short, no more then 20 minutes, and keep the high impact stuff out for now.

Doing a quick circuit while baby is on her activity mat, do this 3 times a week:

- Lunges x 20 on each leg. Try and get that knee as low as possible.

- Drop onto your knees for 10 push ups.

- Stand back up for squats. Work on getting low low low… but make sure you go slow slow slow! x 20

Repeat all the above 3 times.

Core work!

- Down dog push back and hold that down dog position for 20 seconds. Let those shoulders and back work! Then, without resting on your knees, rock forward into on-your-toes push up position.

- Hold high push up position for 20 seconds, then repeat down dog → high push up hold 5 times! Really let your back arms and core work!

Abs

- On your back, feet planted, and knees bent. Bring your fingers behind your ears and gently come into a crunch (NOT SIT UP) position. Just curl until you feel a contraction. As you lower back down, only go so far that your abs dont relax and then go right back up, so this is a very short crunch.  x 20

DONE! Go cuddle with your baby! The other 2 days a week get in a long brisk walk 45-60 minutes. Or get into a spin class at the gym!

Be consistent, don’t give up! Lastly, be realistic and forgiving of yourself.  The weight  didn’t come on overnight, and it won’t come off overnight.

But if you consistently put in 5 days a week of 30-60 minutes it will happen for you!

Are you ready to shed those baby pounds and / or get in better shape?

No matter what your stage of pre or post natal fitness… or maybe even perhaps it’s your hubs that needs to lose his sympathy weight… Natalie can help you. Using the magic of the internet she trains clients in New York, Roma Italy and Sacramento live via Skype.

Enter to win 2 fabulous fitness packages!

First prize)  6 weeks of online training with 2- 45 minute sessions per week! a$780 value.

Second prize) one month of unlimited group training in studio in Lake Forest! a $225 value

There are 4 ways to earn entries – PLEASE LEAVE A SEPARATE COMMENT ON THIS POST FOR EACH ENTRY OPTION:

1)  Fans that “like” pure sports fitness and therapy on facebook will receive an automatic entry, so let me know if you are or became a fan! – 1 ENTRY

2) “Tweet” “I just entered to win online personal training with @purefitnessoc, thanks to @tinyorangesoc.”  And be sure to include the link to this page! (you can tweet this once per day for extra chances to win!) – 1 ENTRY allowed per day

3) Fans that “like” Tiny Oranges on facebook will receive an automatic entry, so let me know if you are or became a fan! – 1 ENTRY

4) Leave a comment on this blog post! – 1 ENTRY

The low down:

- For the online training, you must set up a free skype account, and have access to a webcam. You must be on a broadband or DSL connection, dial up will not work.

- All fitness clients will be sent health history forms, and waivers to sign and scan back to PURE sports fitness and therapy.

- All entries will be put into random.org and calulated on Feb 10, 2012 before 10 pm. Results and winner will be named on Feb 11, 2012 by 10pm on both the Tiny Oranges fb page and the PURE sports fitness and therapy fb page and winner will be contacted via email so please make sure to leave your email address in the comment field (address won’t be published.)

GOOD LUCK!

[Disclosure: PURE Fitness is a Tiny Oranges Sponsor.]

I was fortunate enough to connect with Dr. Jerry Weichman‘s wife through my blog. Seeing that October is National Anti-Bullying Month, and Dr. Jerry Weichman specializes  in adolescents, I thought the topic of bullying might be right up his alley. This is a really important topic to me since my daughter just started Kindergarten and we are now in the grade school years. I thought it would be a very powerful post if he could give us expert advice on how we can start educating our children early about what bullies are, what they can do, and what warning signs to look for in our own children. This article is full of valuable information on bullying and what every parent should know.

Read More >>

Before kids, I never used to get when people said “marriage takes work” because my husband and I were so compatible our relationship used to feel effortless.

But those were the days when, just for an example, we would sleep in on Saturday morning, have breakfast together, read the paper, maybe go for a bike ride or go grocery shopping together, hit a movie, go to a home store to buy stuff to work on our house, make dinner together or maybe go out for dinner and drinks, you get the idea.

Every weekend, all weekend it was just the two of us.  And what that meant was we had a lot of TIME to focus on each other, talk and connect. No wonder it felt so easy!

Now after kids, I can absolutely see how marriage does take work. Anyone else feel the same?

There are stretches of time when I feel like we are both just totally immersed in “Operation Scheumann Household.” We are a cooperative team focused on everything we need to do to take care of the kids and our household.  Kids, activities, cleaning, shopping, birthday parties, organizing, work, bills, etc. etc. And unfortunately “Operation Scheumann Marriage” is often a neglected mission!

It started to bum me out last year because I really love being with my husband, a lot. But with two young children, the time we had with just the two of us started to become far and few between.  At one point, there was a four month stretch between date nights. Not good!

So, this past year we really have tried to make a conscious effort to do more regular “date nights” and it has made a big difference. Just an hour and a half to put on a cute outfit and get away someplace is all it takes to feel more connected again. But even this hour and a half takes effort, planning, babysitting, etc.  It’s not easy, but it is worth it.

I got to thinking that we can’t be the only ones that have to work to fit in time to devote to our marriage in parenthood, so I asked Lesley Malik, an Orange County individual and couples therapist, if she could write some helpful tips on how to work on strengthening your relationship.

I love what she wrote because they are all things that are easy to do. Here is what she wrote…

5 Tips for a Successful Relationship
by Lesley Malik, M.A. MFT

1. Be curious about your partner’s world – people who have successful relationships stay curious about their partners. Think about whether you could answer questions like:

Read More >>

Hello moms!  How was the weekend?  I hope you are surviving the summer off with your kids!  If you are needing a little pick-me-up to inspire you this Monday morning, do yourself a favor, CLICK HERE and just look at these babies.  When I was writing this, I found myself so enthralled by the Studio Cee Photography & Design site and spent so much time admiring her work, I almost forgot I had a blog post to get back to!   Her work is amazing. ARTFUL. Delicate. Crisp. Just click and look. Seriously.

So the graphic designer turned Orange County children and newborn photographer extraordinare, Clarice, and I were talking about her main blog post and what we wanted to share about her company.  She had sent me this beautiful graphic above  and when I saw that precious  newborn, I thought, maybe we need to write something on WHY it is just SO meaningful to professionally photograph your itsy-bitsy newborn?  Most especially in those precious first few weeks when they literally will NEVER be that small again!

So I said, “Clarice! Can you write me up maybe 5 reasons why it is awesome to use a professional to photograph your newborn??”  And then those 5 reasons turned into 10 because she was so passionate about it she had a hard time stopping at 5!  I think she could have even gone to 20!   So, here they are….written by Clarice of Studio Cee…

10 Reasons to Use a Custom Portrait Photographer For Your Newborn Session

1 )  With an experienced newborn photographer you will receive very unique, artful images that will bring you a lifetime of wonderful memories.

2 )  Your photographer goes at your baby’s pace anticipating break times for feeding and your session is completely devoted to you and your little one.

3 )  Beautiful heirloom albums, custom brag books, canvases and storyboards can be created with your images.

4 )  There is no exposing your newborn to germs from a public place.

5 )  Each image will be individually processed to perfection.

6 )  Each image will be a piece of art and your baby’s unique self will show through.  You won’t be given cookie cutter images to select from.

7 )  Props such as blankets and hats have all been washed and cleaned after every session.

8 )  There is not a number of noisy children waiting impatiently in line causing distraction.

9 )  Your session can be done in the comfort of your own home.

10 )  You will receive individual attention throughout your entire experience.

There really is a difference in your experience and your final outcome. Think of your session as an investment because it is something that will last you a lifetime and will be treasured by future generations.

Thanks so much for the amazing tips!

And, for Tiny Oranges readers, Studio Cee is offering $25 off the session fee
when mentioning “Tiny Oranges!”

www.studiocee.com
www.studioceeblog.com
949.276.1639
clarice@studiocee.com

{Disclosure: Studio Cee is a Tiny Oranges Sponsor}

I am so happy to introduce a new Tiny Oranges Sponsor, Bettenhausen Law, a local Orange County law firm that specializes in Estate Planning and Family Law.  I am passionate about spreading the word on how important it is to do an estate plan to protect your kids.  We just did ours last year when our daughter was 3,  and after I learned how much is at stake if you don’t have one, it was, well, downright scary.  But it doesn’t have to be!  Getting it done will bring you so much peace of mind and will be one of those things you can CHECK off your list.

Here are the reasons WHY it’s so important and some frequently asked questions in a fabulous article written by Baron Bettenhausen to easily break it down for parents.

Estate Planning: The Simple Facts for Parents

by Baron J. Bettenhausen
Bettenhausen Law

“In today’s fast-paced society we spend so much time running to and from work, school, swim lessons, soccer practice, etc, we hardly take a break to catch our breath. We beat ourselves up over all those things we ‘need’ to do – clean the house, pay the bills, get the groceries… and we yearn for those things we ‘hope’ to do – read a book, take a vacation, start a new hobby… We rarely find the time for those ‘hope to-do’s’, so we constantly put them off, telling ourselves “I’ll do that when the work is done and the time is right.”

As an Orange County attorney, I have worked in and around estate planning for some time, but it wasn’t until the birth of my own daughter that I came to see how important it was for parents to have a plan in place should the worst happen. This was one of those things on our family’s ‘hope to do’ list but soon realized that it’s a ‘need to do now’ to protect my most precious asset, my daughter.

Nobody likes to think about their own mortality but when you have children it no longer is a choice, but a necessity.

With that in mind I decided to compile this list of FAQ. I have found that just about everyone knows they need some type of estate planning but hardly understand why you need it and why it is so important to do now. As a parent, here are a few questions you may be asking yourself about estate planning:

What is the difference between a Will and Trust?

This is the most frequently asked question I receive about estate planning. Probate is the legal process for determining how to distribute the estate of a deceased individual.   A will is a legal document that instructs the court on how to distribute your assets after death. Without a will, the court will make the major decisions regardless of what you or your loved ones may have wanted. In California, probate is typically expensive and lengthy, especially without a will. In probate, your estate (assets and debts) becomes public and is subject to an overburdened court system. A will eases the process of probate by making your wishes known. However, the most important function of a will for parents is the designation of who will be the guardians for your minor children. Who will raise your children if you are no longer around and is that the person you would choose?

While important, a will is only operative in the event of your death and is meaningless in the face of incapacity. It can be extremely difficult for your loved ones to get access to your assets if you are in a hospital and unable to communicate. With a trust, your successor trustee can manage your affairs until your recovery or in the event of death, a correctly titled trust will not be subject to the very public, time consuming, and expensive probate process. It is important to consult with someone who understands how a will and trust work together to protect you and your children.

It is also important to note that an estate plan should include much more than just a will and a trust. A knowledgeable attorney will also help you prepare a Living Will or health care proxy designating your medical power of attorney and outlining your health care decisions in the event of your incapacitation.

I don’t own a home or I don’t have much money so do I really need a will and trust?

It is impossible to know if you need a trust without a competent evaluation of your estate, but in general, if your estate is valued over $100,000 or you own real estate valued over $20,000 then it will be subject to the expensive and lengthy probate process unless a trust is in place.

Everybody needs a will. However, if you have minor children then it is especially vital that you have a will appointing a guardian for them in the event of your death. Who will raise your children if you are not around or who will manage their inheritance if they are too young? Previously cooperative families can become bitter antagonists over these questions if left unanswered by you, and if you do not have any other family or your choice of guardian is not family then you absolutely must have a legal document designating someone as guardian.

What if I don’t have a guardian yet or cannot agree with my significant other about a choice?

Appointing a guardian for your minor children is one of the most important yet most difficult steps in an estate plan. This is especially true for those who don’t have any immediate family members. I believe your children are your most valuable asset and it is not sufficient to just have one guardian. I always request my clients provide two alternate choices in the event the first or second is unavailable or incapable at the time one is needed. If you cannot prioritize your options or are struggling with your partner in finding a mutually agreeable appointment, remember that even the person you consider your last option is infinitely better than having the state decide in your place or in the worst case deciding to put your children into the state system.

Can’t I just go to Staples and pick up a “Do it Yourself Kit” without paying for an attorney?

I would much rather you have a will using a do-it-yourself kit than to not have one at all. However, a will is an important document communicating your desires after you are gone. It may happen that you get everything right when you do it yourself, but you will never know if you made a critical mistake because the problem will not become apparent until you are gone and unable to fix it. You should get the most competent advice you can regarding your estate. You should also remember that a will does not become operative unless you die. An estate planning attorney can help you plan in the event you are incapacitated and unable to communicate.

The Most important unasked question….

Can’t I just take care of an estate plan later? I’m young and healthy and have plenty of time.

This actually is not a question I receive but is the most common reason I see for people to procrastinate in creating an estate plan. Life is fragile and I can not tell you how much grief and stress I have witnessed because of procrastination in creating or updating an estate plan. It is difficult for loved ones to deal with the requirements of Probate while grieving a loss and if there are children left behind, families can fight over who will take them. All this can be avoided with a little preparation and advice from a competent attorney.

I encourage you, as a parent, to consider providing a will and/or trust for your family on your ‘need to do now’ list and protect what is most important to you.

Contact us today for a one-on-one estate planning consultation (California residents only).

All Tiny Oranges readers will receive a complimentary consultation and 10% off document services (Will, Trust, Health Care Directive, and Power of Attorney) at The Law Office of Baron J. Bettenhausen.

Click HERE for contact information on Bettenhausen Law.

www.bettenhausenlaw.com