{"id":14905,"date":"2018-11-19T10:42:43","date_gmt":"2018-11-19T10:42:43","guid":{"rendered":"https:\/\/arenahuahin.com\/uncategorized\/balancing-breastfeeding-and-exercise\/"},"modified":"2022-05-16T18:42:20","modified_gmt":"2022-05-16T11:42:20","slug":"balancing-breastfeeding-and-exercise","status":"publish","type":"post","link":"https:\/\/arenahuahin.com\/en\/balancing-breastfeeding-and-exercise\/","title":{"rendered":"Balancing breastfeeding and exercise"},"content":{"rendered":"

BALANCING BREASTFEEDING AND EXERCISE <\/strong><\/p>\n

Diana Archer Mills<\/em><\/p>\n

 <\/p>\n

We know breastfeeding is good for the baby, but man, can it be a drag. It hurts, it\u2019s messy and it takes time. What\u2019s more, it can be a challenging balancing act if you want to work out. Here are a few pointers for any mama-to-be or current fitmom who\u2019s struggling…<\/strong><\/p>\n

 <\/p>\n

After each of my babies was born, one of my biggest dilemmas has been ‘How can I make enough milk for my hungry baby while I get my fitness (and body) back?\u2019 I know I\u2019m not alone \u2013 a friend recently disclosed to me that she gave up breastfeeding at five months because her doctor had told her she needed to quit if she wanted to exercise! What rubbish.<\/p>\n

A girl\u2019s gotta eat<\/strong><\/p>\n

When you\u2019re pregnant, you aren\u2019t actually eating for two (although I personally found refuge in this wondrous myth a few times). Once you start breastfeeding, you are going to be an eating machine. And guess what? It\u2019s all good! Your body is officially working overtime to make milk and keep all regular functions going, so now is your legitimate chance to eat a little extra. This is especially true for women who work out. The added calories will give your body the chance to keep producing milk. I\u2019ve found that some great snacks throughout the day will boost your milk and keep you feeling solid through your workout. You can find some suggestions for milk boosting snacks here<\/a>. Whatever you do, don\u2019t diet, make the milk.<\/p>\n

Does it need to hurt to feel good?<\/strong><\/p>\n

A hardcore mama I know was excruciatingly disappointed when she realized her\u00a0high-intensity interval training workouts<\/a>\u00a0were leaving her completely wiped out, lowering her milk and just generally not working. Sure you\u2019ve spent those past nine months dreaming of the day you\u2019d smash those burpees again, just like that fantasy of a glass of wine and a plate of sashimi (remember that one?). But the fact is the intensity of your workout can make all the difference. Do you really need to destroy yourself to feel that healthy hit of endorphins? No. The best option is to slowly ease your body back in to exercise \u2013 our new Les Mills post-pregnancy workouts make this simple. Check them out here<\/a>. Don\u2019t worry, you\u2019ll be back to smashing your PBs in no time, just give it a while.<\/p>\n

Exhaustion is the swing-vote<\/strong><\/p>\n

If you did just pull an all-nighter, you know what won\u2019t help? Sprints. What will help \u2013 some yoga and a walk with the pushchair. I know you want your body back, you want to feel like you again, but give yourself a break \u2013 did you see what you just did? You\u2019ve earned a bit of rest and recovery. And remember, if you\u2019re up at 2 a.m., count it as three sets of squats (which it probably was if you were doing the Thai Bounce).<\/p>\n

Clich\u00e9s are the best<\/strong><\/p>\n

So here\u2019s the message you\u2019ve heard a million times already but I know I need to reiterate because it really is true\u2026 listen to your body! No two women are going to recover or produce milk the same. Do what you\u2019ve got to do to get through this tough time, and work out as much as you can without sacrificing your and your baby\u2019s health and sanity. I know you want to throw yourself back into it 100%. Trust me, I\u2019ve been there. But the hard truth is that those nine months were just the beginning of your sacrifice. Right now, your body still belongs to your baby, not your gym membership. You\u2019re not in training, you don\u2019t need to be a size two immediately. Know that you\u2019re doing best by your baby (and the bizarre, magical process we call motherhood) if you just take it a little easy, and train a little spontaneously, while your baby is still that \u2013 a baby. If you want to breastfeed, just know that you can make it work alongside exercise. Just be a little more intuitive about it \u2013 you can do that right? I mean, you are a mom now.<\/p>\n

If you want some expert advice on how to best look after your body while you breastfeed check out this helpful how to<\/a> video.<\/p>\n

Visit www.lesmills.com\/post-pregnancy<\/a> and you\u2019ll find all you need to know about looking after your body post birth \u2013 there\u2019s free at-home workout videos, nutrition plans, helpful tips and more.<\/p>\n

Diana Archer Mills has a love of health and fitness running through her blood. She was just 12 when she started working in the gym owned by her parents (Phillip and Jackie Mills). Now, as Les Mills Creative Director she is behind the music and moves that feature in some of your favorite workouts. But that\u2019s certainly not Diana\u2019s most important role. Diana is a mom of four \u2013 so it\u2019s fair to say she knows a fair bit about pregnancy, parenting and how to juggle a busy young family with a passion for health and fitness.<\/em><\/p>\n

 <\/p>\n

If you want more health and fitness inspiration simply sign up to\u00a0<\/em>Fit Planet<\/em><\/a> and get the freshest insights and advice straight to your inbox.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

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