What makes the BabyFIT workout system unique?
Modern-day mamas are constantly fed messages about “self-care” and “me time,” but most busy moms know that it’s nearly impossible to make fitness a priority. In addition, a lot of mothers find it hard to fit in group exercise around their baby’s schedule or are weary about large gyms with childcare centers and find that their guilt outweighs showing up. This often leads to paying for an unused membership or canceling classes last minute.
The BabyFIT program establishes a daily fitness routine (just 20 minutes a day!) for mom and baby that they can look forward to doing each day together without having to wait for nap time or for dad to come home. Of course you can do the workouts without your little one, but we highly recommend incorporating them into your routine to save time so that when nap time does roll around (if you are lucky) you can be productive or even enjoy a nap yourself . Now that’s real self care!
What are the benefits of doing the workouts WITH my baby?
As mentioned previously, incorporating your baby into the moves is completely optional, however we would highly recommend it! Not only will it enhance your relationship and ability to bond, but it sets the stage for a daily routine that you can look forward to doing together.
Some benefits of baby-wearing include: increased brain development, less chance for developing colic, lowered level of stress hormones in both baby and mama, the promotion of early language development, reduced the chance of postnatal depression, improved oxytocin levels, and enhanced visual and auditory alertness for baby!
How soon after childbirth can I do the workout?
Before you begin exercising post-pregnancy, you should seek medical clearance from your doctor. As a general guideline, you should wait a minimum of 6 weeks following a vaginal birth without complications, and at least 10 weeks following a C-section or any birth complications.
I have diastasis recti, or my abs cone or bulge when I am in a plank position. Can I perform the exercises in the BabyFIT program?
We always recommend visiting a physiotherapist post-pregnancy so that they can properly assess your core and pelvic floor strength before you begin exercising. The first 4+weeks of our program (known as ‘pre-training’) are a great guide to improving core and pelvic floor strength and have been approved by our support group of reputable midwives and physiotherapists.
I have pelvic floor pain, or I leak fluid when I cough, laugh, jump or sneeze. Can I perform the exercises in the BabyFIT program?
See answer to question above.
I am new to exercise. Is this workout suitable for me?
The BabyFIT workout was designed with the active mama and seasoned exerciser in mind. If you are new to fitness, some of the higher-intensity exercises might be more challenging. We suggest modifying where necessary (modifications are suggested throughout the guide).
How old does my baby need to be for the workout?
Any aged baby can participate in the mat exercises suggested for the first 4 to 8 weeks in the program. However, your baby should have good head control (3+ months) and be well supported in a baby-wearing carrier to participate with you in the baby-wearing strength circuits found in the later weeks of the program.
What if my baby cries during the workout?
The best thing about the BabyFIT workout is that you can complete the exercises at your own pace and tend to your baby’s needs when necessary. If you find that your baby does not enjoy the workout right away, try again the next day. We also suggest feeding your baby and changing them 30 minutes prior to a workout.
Do I need to use my baby for all of the exercises?
Your baby is not required to perform the exercises, however, we find that working out alongside baby makes for a wonderful bonding experience.
When is the best time of day to do the workout?
Any time of day is fine, however, it is oftentimes best to exercise in the morning because it will give you the energy you need to make it through the rest of the day.
*If you are incorporating your baby, make sure that they have a clean diaper and have been fed before you begin (Note: it’s probably a good idea to give baby some time to digest the food as the movement might be unsettling with a full tummy of milk or solids!)
Should I eat before the workout?
Yes, but not right before. Try to eat a light snack of carbohydrates and protein (such as a banana with peanut butter, or a bowl of oatmeal with fruit) about 30 minutes before you exercise. It’s also important to hydrate before, during, and after your workout and to eat something post-workout, such as a recovery shake or a meal with protein.
How long does the workout take?
The workout will take no longer than 20 minutes when completed from start to finish. The workout is broken up into 5-minute segments which gives you the chance to take breaks when necessary to tend to your baby.
What equipment will I need?
You will need a resistance band, 2-5lb dumbbells, or household goods weighing 2-5lbs. An exercise mat and front pack/carrier is recommended but not required.
Do I have to perform the exercises wearing my baby in a front pack/carrier?
The front pack/carrier is strongly recommended but not required to perform the exercises in the strength training circuit. While some mamas might prefer to hold their baby for squats and lunges, the pack adds extra support for baby and allows your hands to be free so you can hold dumbbells or resistant bands. Wearing your baby will make the exercises more challenging, so you can always start without your baby and then add the carrier as the weeks progress.
Do the exercises have to be done in any specific order?
No. However, we recommended performing the stability exercises first, as they provide a bit of a ‘warm up’ for the core and glutes before moving on to the strength exercises that work the larger muscle groups.
Do I need to wear shoes to complete the exercises?
Is there anything else I need to know before I start the workout?
It is important to focus on proper technique and form rather than the speed at which the exercises are performed.