Staying Healthy Overseas: 8 Ideas for the Mom
Working out is the blight of almost any mom—we put on weight to have these precious babies, and then these adorable babies leave us with no time to ever go to the gym again. Working out seems especially hard for moms living overseas. In many western countries there are workout classes that incorporate the kids and help to keep the moms motivated. But where I live—and I am sure where you live too—there is no such thing.
I was not one of those women that just shed the pounds with nursing. When I went for my day-four postpartum appointment, I had lost six pounds—no problem I thought. BUT when I went for my six-week postpartum appointment, I had still only lost six pounds. I am not talking about six more pounds. I mean that I lost six pounds total over the six weeks after my sweet baby girl was born. That was the moment—standing on the scales—that I realized I would have to get serious about being healthy.
My main reason for wanting to get in shape after the baby—besides the extra pounds—was how hard the whole pregnancy and delivery was on my body. I knew that I would need to strengthen and lose some weight before I could get pregnant again. And that would not be easy living in Ethiopia with a newborn baby.I am by no means a health or exercise expert, but I wanted to share some resources and ideas that have helped me exercise and get healthy as a new mom living overseas.
1. Do Something Active Everyday—No Excuses
I don’t let myself off the hook. Even if all I can do is 5 minutes of yoga before the baby wakes up, I make myself get out the mat and get into downward dog.
2. Put Workout Clothes On in the Morning
Put those yoga pants on first thing in the morning so that there are no excuses when the opportunity presents itself.
3. Working in Five Minute Increments is OKAY
There is no time to work out when you are a mom—literally not one minute. You and I have to crave time-out doing nothing, just to be able to think about what to make for dinner—so who has time for working out? Exercise has looked different for me at different stages, so it has been important for me to adapt, and continue to adapt my workout schedule to what is working for my child (and me). Sometimes I work out in five-minute increments—which isn’t ideal—but it is better than nothing. During those five minutes I hit it hard because I assume that at any minute my workout will be interrupted.
4. Workout With Your Kids.
I hate working out during nap-time, because let’s be honest, dinner has to be made and taxes filed (real life examples). Most of the time I can workout with Rowena around. It usually means I have to pause the video to get a new toy or console a crying baby, but that’s okay. If your kids are walking around, encourage them to join the fun.
5. Pick Short Workout Videos That Are Right for You.
I pick short workouts that still get me the results I am looking for. Who has time for an hour-long workout? There have been seasons where I just do five minutes then pause the DVD to clean a dirty diaper and retrieve a toy. I do another five minutes an hour later. Here are some workout resources that have really helped me get fit at home in a short amount of time:
High Intensity: BeachBody.com has all kinds of workouts that you can do at home. You have to make an investment on the front end, but if you are focused and serious about the results, it is totally worth it. I personally love T25. It is 25 minutes of strengthening and cardio. There are modified exercises for people that need low impact—like women that just birthed a child out of their bodies. But there are other great workouts as well on Beach Body. You can watch the videos online or order the DVDS.
Strength and Stretch: I always go for yoga to strengthen while stretching. I usually rotate a T25 workout with a yoga workout. There are so many great free yoga routines online. See the link below to pick out the one that is right for you. I use FightMaster Yoga (30 minute yoga workouts that I can usually only do half of) and Sarah Beth Yoga (she has 10-15 minute yoga routines that are perfect with the baby. Sarah Beth also has prenatal and postnatal yoga routines). You can check out other free routines here at 9 Great Yoga YouTube Channels and find one that works for you and your body.
Need to Rebuild That Pelvic Floor? My sister-in-law introduced me to this video to help rebuild the pelvic floor. The workout initially doesn’t seem hard, but it is increasingly hard to get to muscles that are critical to rebuilding your body. Check out A Step Wise Approach to Post-Natal Restoration.
6. Get Some Accountability.
When my sister came to visit me for a month in Ethiopia, I did my workouts seven days a week. It was awesome, because one of us was always pushing the other to lace up the running shoes and get the workout video out. My sister isn’t always here, so I told my husband before the baby was born that he was responsible for making sure I worked out. Those first couple of months he got me in a great routine that I have been able to maintain on my own. Maybe you don’t have someone local but team up with a friend from your passport country and make a work schedule that you can encourage each other to keep.
7. Build that Self-Esteem.
I actually have no idea if I have lost any weight since the baby, because I don’t have a scale in the house, but I feel stronger and have tons of energy—which is the point, right? Not having a scale or a full-length mirror in my house is really great for my self-esteem. The lighting in my house is horrible, which helps me avoid seeing gray hairs and blemished skin—which is also great for my self-esteem. Not having these things helps me stay away from comparing myself to others, and to focus instead on doing what I can do to be strong for my family. The only measurement I have for my progress is how I feel and how my clothes fit. Here is a great article about how self-esteem affects our bodies.
8. Rest. Reflect. Relax.
This has been the hardest thing for me to do since having a baby. I am constantly running around with every spare moment, trying to check things off my to do list. Nursing is a great boundary for me to sit down and be with my baby, but I can forget that sleep is a great healer and I need that as much as I need exercise. Check out this article on what your body does while sleeping. So, ladies, nap with your kids, especially if you aren’t getting enough sleep at night (I am still learning about naps).
How do you workout as a mom? What have you put into your daily routine to help you stay healthy overseas? Please comment with your tips and tricks below.
