5 fitness and health tips for mums (and other busy People)

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Five tips, because that is what all the magazines do.

And because it only looks good on camera when you count on one hand.

But I will throw in something else here at the beginning. Not a tip, but actual advice!


5 fitness and health tips for mums (and other busy people)
5 fitness and health tips for mums (and other busy people)


If you don´t know your way around working out or healthy eating, go talk to a professional. Get a medical check, book a PT, or even trust an experienced friend. But please have someone that knows his stuff help you with how excercises are actually done.

Do not, by any means, just do online videos if you have never worked out before. And, no matter how fit and toned that person looks, don´t take workout advice from someone online that isn´t a certified PT (or yoga/pilates/whatever instructor).

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We get the glow – Looking back at week three

I just realized I managed to write three blogpost about Diet Coke.

Three! In a row!

I guess this is an all time low, both for my nutrition and my writing.

So no more rambling about fizzy drinks, on to my next rant: Going gluten free.


We get the glow week three


As we enter week four of the challenge, it is time to focus on the gut. Beat the bloat is the title of the corresponding chapter, and while I wholeheartedly agree with the importance of healthy gut bacteria (great topic, I know), I am not a fan of cutting gluten out of your diet.

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Lesley Fightmaster 30 Days of Yoga Beginners Challenge – the final week.

If you are wondering what this series is about click here for the introduction. But short story even shorter: Inma from “Sunshine&Glow” (a seasoned yoga lover) and I (a complete beginner) share our experiences with the 30 Days of Yoga Beginners Challenge of Lesley Fightmaster Yoga (here).


Lesley Fightmaster 30 Days of Yoga Beginners Challenge - the last day
Lesley Fightmaster 30 Days of Yoga Beginners Challenge – the last day


I hope you enjoyed following out little Yoga journey, struggles, failure and getting back on track included. This post marks the last days of the challenge. If you want to read our final thoughts and recap, head over to Inmas blog.


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Lesley Fightmasters 30 Days of Yoga Challenge – The third week

If you are wondering what this series is about click here for the introduction. But short story even shorter: Inma from “Sunshine&Glow” (a seasoned yoga lover) and I (a complete beginner) share our experiences with the 30 Days of Yoga Beginners Challenge of Lesley Fightmaster Yoga (here).


Lesley Fightmaster 30 Day of Yoga Challenge for Beginners


Last week was challenging for Inma, as she had a lot on her plate, but she made it through. Was it better this week? Click to find out!

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Lesley Fightmasters 30 Days of Yoga Challenge – The second week

If you are wondering what this series is about click here for the introduction. But short story even shorter: Inma from “Sunshine&Glow” (a seasoned yoga lover) and I (a complete beginner) share our experiences with the 30 Days of Yoga Beginners Challenge of Lesley Fightmaster Yoga.


Yoga essentials


So the struggle continues…

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Lesley Fightmasters 30 Days of Yoga Challenge – The first week

The hardest thing about getting back in shape after having a baby is actually getting started. After weeks (or in my case months) of doing barely anything, even a short workout feels strange.

As days go by, you tell yourself you´ll start tomorrow. There is backpain from wrong posture, tightness in neck and shoulders from carrying the baby and a growing discomfort in your own body that makes you realize you should really, really get started.


But somehow tomorrow never comes.

When Inma from Sunshine and Glow, a fellow blogger and long time yoga lover shared her favorite Yoga videos to do at home, I knew that it was now or never.


Day one
Day one


I would do Lesley Fightmasters 30 Days of Yoga Beginners Challenge to get back into the swing of things. And to keep me on track, Inma agreed to be my accountability partner and do the challenge along with me.

So starting today (not tomorrow!) we will give you a weekly recap of our thoughts and feelings, through the eyes of an absolute beginner (me) and an experienced yoga lover (Inma).


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Body image after giving birth

Now that you are reading this, Peanut will most likely have arrived and I will be completely caught up in the wants and needs of this tiny human being.

And while the first weeks (months?) after welcoming a new member of the family are usually spend in a fog caused by hormones, sleep deprivation and utter exhaustion, I know that I will someday emerge, look into a mirror and try my very best not to hate what I see.


Both are nursing bras... but they do have quite a different vibe to them, don't you think?
Both are nursing bras… but they do have quite a different vibe to them, don’t you think?


This post, of course, needs a disclaimer. I am fully aware of the wonder that growing a human being is, of the amazing things my body has done and that being healthy both myself and my child is the only thing that really matters.

But even if I tell myself that 100 times, and yes, I know it is superficial: I wished I´d look different than I do now anyway.

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Getting back into shape Part II – My post-baby body: Success and a setback

If you have read Part I of my journey ( if not, click here), you may know that I have struggled a lot to loose my baby weight and return to my former sportive lifestyle.
At the beginning of this year I still had some stamina to regain and 4 kg to drop, and I was determined to keep going.

Getting back into shape post-baby

Working out when you are a new mum is hard, so I decided to stick to short and sweaty workouts, HIIT and strength instead of relying on long cardio sessions and hours at the gym.

The “Bikini Body Mommy Guide” had been great for the first time, “Blogilates” hadn’t been what I enjoyed, so I turned to “Kayla Itsines Bikini Body Guide” next.

Other than the before mentioned programs it isn’t free, but retails for 44 € if you only want the 12-week workout plan.
It is recommended to get the accompanying “Healthy eating and Lifestyle plan”, but I knew I wouldn’t stick to that anyway, so I saved myself some money.

When purchasing this guide, you get 16 weeks of workouts, 4 being a “pre-training” (highly recommended if you aren’t very athletic already) and 12 being the regular guide. There is HIIT strength three times a week as well as 45 minutes of cardio 2-3 times a week, with walking being the recommended exercise (great to get the stroller and get moving).

Now I have to say I didn’t experience the awesome transformations many of the other users share online, which is mainly because I didn’t stick to the meal plans but kept on eating pretty much like I was before: Healthy, but with the occasional slip and a big love for food.

But the results I got were amazing. I was toned, fit and completely sore four days a week, feeling great.

Then I got back to work and kind of lost my workout mojo, but as I missed it a lot I finally got back in the saddle in May and started the guide all over again.
Everything went well until July.

I was exhausted, wanted to sleep all day long and despite almost completely loosing my appetite (very unusual for me) I gained weight.
Not much, but after a few weeks my bras and jeans didn’t fit anymore and my waist had completely disappeared.

14 weeks baby bump

Now what had happened? You may have guessed it by now:

I am pregnant. 14 weeks today, and we couldn’t be happier.
Apart from loosing my shape again and being tired 24/7 everything was smooth sailing so far, so I will patiently watch my belly grow and my muscles disappear, knowing that I can get back into shape once again.

And it is true what they say: You start showing way earlier with the second one.

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Getting back into shape – Post Baby Body

My daughter is now ten months old (actually eleven when this post goes online) and I still have baby weight to loose.

This is a shocking confession in times of “What is your excuse?” pictures found everywhere and Heidi Klum walking the runway for Victorias Secret eight weeks after giving birth.

Weights and weight

But I have come a long way since the Little Bean was born and even if I am not where I want to be quite yet, I have learned a lot about my body and working out with a little one around.
Before I got pregnant, I was at the gym about four times a week lifting (heavy) weights. Along with riding my bike to work and going for runs about twice a week that made up for an active life style.

Despite all this, I never had the “Perfect Body” as seen in magazines.
I love to eat, and even though I try to eat healthy most of the time, I have a big sweet tooth and enjoy going out for dinner either with family or friends. Cutting back on that was never an option.

I gained 15 kg during my pregnancy, which is considered within the normal range (I am 1,73 m). When I left the hospital after I had given birth, I had lost 5 kg.

Breaking the bad news to all the new moms-to-be out there: Not every woman just magically looses the baby weight if breastfeeding.
Breastfeeding will increase the amount of calories your body burns throughout the day, but it won’t exceed 500 kcal (estimated), being a lot less in the beginning.
500 kcal might sound a lot, but during pregnancy your body will loose muscle mass, and this, together with spending most of your day sitting and nursing the baby will reduce the amount of calories you burn compared to before pregnancy.

Of course, every woman is different. There are even woman out there who had to stop breastfeeding because they lost too much weight, but in the end it all comes down to this:

If you struggled with keeping your weight before pregnancy, you will most likely struggle with loosing your baby weight afterwards.
If you, on the other hand, never had issues, you will probably bounce back easily.

Of course, there are way more important things being a new mom than your weight. And I encourage you to take your time and stop stressing about your belly, but instead focus on resting and nursing your baby.

But if you are like me, getting back into shape will get more important as time passes. Much more than my looks it was my loss in strength and stamina that worried me.
I started panting when taking three flights of stairs, I wasn’t able to carry the groceries in bulk, and when starting to work out, the attempt to do ONE pushup left me in collapsing on the floor.

So building up stamina and strength were what I focused on during the following months.
After some time of just taking the baby for walks, gradually increasing their length, and after getting the permission from my obstetrician and midwife (very important, as there are changes in your rectus abdomini and your pelvic floor that have to have healed before working out), I started .

The first thing I did, nine weeks after I had given birth, was a DVD called “The Mami Fitness Box”, featuring Pilates for New Moms. After looking at the exercises, I figured they wouldn’t challenge me enough, but decided to give them a go anyway.
For the next three weeks I was sore in every part of my body. I don’t know if you ever did Pilates before, but it is way more intense than it looks.

In May, three months after giving birth, I started a three months challenge, the “Bikini Body Mommy Challenge” by Briana Christine. Apart from great exercises and and a meal plan (which I didn’t buy) she does hilarious YT-Workout videos, swearing, struggling and dealing with her kids while working out, making everything totally relatable.
And the best part: It takes 20 min every day, six days a week, but it is intense. Anyone can fit in 20 minutes of exercise.
I would work out when Little Bean was sleeping or even if she was around. She enjoyed seeing me workout, laughing at her sweaty mama.

Proud to say so!

I regained a lot of muscle mass and was even able to run 4 km without collapsing after the three months had passed, but didn’t loose much weight.
I guess this was down to hormonal changes, because once I had stopped breastfeeding after 5 1/2 months, the kilograms started to drop.

Looking for another challenge I signed up for the Blogilates monthly exercise plan.
If you are not familiar with her channel, go check her out. She is bubbly, sometimes crazy, very motivating and films short videos targeting special areas of your body. I still am addicted to her “Candlestick Dippers”, they worked wonders on slimming down my waist. Sadly, the whole concept didn’t work for me.
She adds a lot of variety, but I prefer to workout using weights instead of increasing the number of repetitions, and even though I could really see the difference after one month, it was a struggle to see it through.
You won’t need any equipment, but about one hour of exercise six days a week, and that was a deal breaker. I struggle with exercising in the evenings, I am exhausted and want to relax when Little Bean is finally sleeping. During the day, I don’t have one hour straight without her, and getting up an hour early was very hard, because she woke up at around 6 am.

So after one month, I quit. And with a holiday in France coming up, and a big exam afterwards, I haven’t managed to get back on track since then.

So here I am, at the end of November, trying to get back into a routine and loosing the last 4 kg.
I´ll keep you updated…

How about you: Do you struggle or do you loose weight easily?
Tips and experiences from fellow mums are highly appreciated.