Recently our fitness expert, Linda Okwor, of Baby Boot Camp, took over our Instagram for the day to answer your pre and postnatal fitness and nutrition questions. She shared such helpful advice that we thought it deserved a blog post! Hopefully some of these tidbits of wisdom will resonate with you and inspire you in your fitness and nutrition journey.
Question: I’m currently nursing and always feel hungry. What are some healthy meals or snacks would help me stay full longer?
Linda’s advice: You want to make sure you are getting the right mix of protein, carbs and fat. Protein will help regulate your blood sugar and keeps you full longer. When you are nursing, you are using more nutrients and burning more calories so you should intake about 500 more calories a day than moms than aren’t. Some of my favorite snacks are fruit and almonds, mixed nuts and dried fruit, hummus and veggies/sprouted grain tortilla, healthy green shake which includes protein shake, half a banana, spinach and ground flaxseed. Try to include protein with all your snacks.
Question: I’m currently making my way to a healthy lifestyle by changing the way I eat and exercise. I find that when I’m on the go it is harder to stick to my plan. What are some ways to make sure I continue on a good path while exploring with my two little ones?
Linda’s Advice: You have to plan ahead. If you don’t plan, you will inevitably end up doing something you will regret. I have my clients do weekly menus and activities. You will shop for food and plan for challenges with this weekly plan. I pack a small cooler or lunch bag that has my meals and water for that day. Half you weight in ounces is how much water you need to drink a day so make sure you have it with you. You are not going to be 100% perfect but if you are great most days, the days that are “a miss” will not derail your progress. Get your workout Los out the way early even if you have to get up 30 minutes earlier. As the day progresses, more things are going to come and you might not get a chance to workout all together.
Question: Getting a flat stomach seems extra tricky post baby. Any tips?
Linda’s Advice: It can be tricky after having a baby but it is doable. I will be doing a birth recovery program soon so follow my IG page and stay tuned. For me, I had to accept my new mommy body and that it will probably not look like it did before baby but it was going to be healthy and beautiful. I took the picture below at 5 months postpartum. I wasn’t happy with it then but I look back now and I love my new body. First I want you to check with your doctor to make sure you do not have Diastasis Recti, a separation of your ab muscles which many women get and don’t know it. If you have it, you need to repair the muscles so your abs can reconnect. Without that, you will not be able to effectively train your abs muscles. Next you have to train your whole body which includes ab work, strength and cardio. Lastly, clean up your diet. Abs are built in the gym but made in the kitchen. Good nutrition + consistent fitness will get you a hot mom bod.
Question: Do you have any exercises that my toddler and I can do so that are fun and would help us both be active? Bonus point if it helps me tighten my post baby belly!
Linda’s Advice: Toddlers like to be entertained and have fun too. Bring snacks, toys and interactive exercise equip like balls, comes and ladders. Sing while you workout, show them how to do push ups, squats, down dog and easy to do things so they can follow along. I will be doing a blog for @lovechildorganics on exactly this topic so follow along and you will get some great examples. Also, toddlers will sit in a stroller or play safely next to you if you plan appropriately. My daughter sits in a stroller, eats, plays and hangs with other kiddos while I teach Baby Boot Camp classes. Follow @babybootcampmom for more suggestions.
About Linda Okwor
Owner of Baby Boot Camp Los Angeles South Bay, Author, Certified Nutritionist, Personal Trainer, Pre/Post Natal Fitness & Nutrition, Corporate Wellness
Linda is the owner and instructor at Baby Boot Camp Los Angeles South Bay. A friend recommended Baby Boot Camp when Linda was looking for a fitness program to join with her baby daughter. She immediately fell in love with the program. Within 2 weeks, she was in the process of starting her own classes.
She is a nationally certified fitness & nutrition specialist, life coach and author with over 15 years of experience. She has helped many people achieve success, and live a healthy, balanced and lean lifestyle. She has a BS from the University of MN, an MBA, was a successful athlete, pro cheerleader and international fitness competitor.
Linda has been featured in Oxygen magazine, ESPN, ABC 7 and The Doctors.
Certifications include WITS, ISSA, Precision Nutrition, Equinox Fitness Institute, Les Mills, Pre/Post Natal Fitness & Nutrition, and more.
Linda lives in Los Angeles with her husband and daughter.
- Los Angeles South Bay: https://babybootcamp-losangelesplayadelreysouthbay.frontdeskhq.com
- National: http://babybootcamp.com/
If you are looking for Baby Boot Camp classes in other locations, please visit: http://babybootcamp.com/find-a-class.aspx