How to Lose the Baby Weight

How to Lose the Baby Weight

even after a C-section

Congratulations on finally having your baby! I hope the birth went well and you�re beginning to recover. I know how shocking it is to come home with your baby in hand - yet still look six months pregnant. Trust me, I�ve been there, too! 

It�s frustrating walking around looking and feeling pregnant after you�ve already had the baby, plus you�re more exhausted than you ever realized you could be. I remember days where I couldn�t even string words together to make a clear sentence. Taking care of two in diapers was no picnic. I can�t imagine what my friends who have four, or even six, kids dealt with. More power to them! 

So, let�s discuss recovery and how the heck you can lose your baby weight! 

Losing baby weight is no walk in the park. I�m not going to beat around the bush. Seldom will you find a mom who gives birth and the next day she looks as if she never had a baby � though I have seen it on occasion, and I will admit it was hard for me to not want to punch that mom in the face. All joking aside, most females will have a belly and carry extra weight. Losing that definitely takes work, but it's not as hard as you think.

Seeing Your Abs Again

Baby Bells 2
Ab shot taken after second C-section

Strengthening and tightening your core back to its original shape will take time. Exactly how long depends on whether you had a large baby or a C-section. If you had to undergo abdominal surgery, you�ll need to wait to begin ab activation until your doctor clears you. Regardless, everyone who has had a baby should add rehabilitation exercises to her recovery process. The core takes a beating during pregnancy and birth, and it needs extra love and care during the post-natal period. 

Here are five core strengthening and rehab exercises that will reawaken your abs. Doing these will not get rid of the fat, but it will strengthen and tighten the core muscles, as well as your glutes. This approach will also help prevent back injury. If you did the Baby Bells: Fit Pregnancy videos during your pregnancy this will be a faster recovery process for you. 

So many mothers end up with a bad back because they have a weak core following the birth of their baby � and then they carry their baby every where. The back takes the brunt of this work and misery sets in. Let�s combat this issue before it happens!

Mini Plank

High Plank or Plank Variations

Bird Dogs

Quad Rocks

Now that you have exercises to practice that will pinpoint and activate your abs again, we can discuss losing the baby weight so you can see those ab muscles!

 Losing weight, especially after having a baby, can take determination and dedication. Being sleep deprived and caring for a newborn is not a recipe for weight loss. During this time, your body will want to hold on to the weight, so you will have to be smarter than your hormones. You will have to multi-task and be organized in order to really get a handle on achieving your goals. 

If you�re nursing your baby, you may notice a severe increase in appetite. This appetite can be so voracious that some new moms actually gain weight. Then, there are a few new moms who drop gobs of weight due to the increase in their metabolism and just can�t eat enough. If you�re reading this, chances are you don�t fall in the category of dropping weight effortlessly. Don�t worry - neither did I

Stress can also be a killer during this time. The main stress escalates from loss of sleep and adjusting to your new schedule of caring for a newborn. The last thing you want to do is add more stress by worrying about your weight. I suggest you go about your weight-loss process in a calm and relaxed way. But you will need to focus and plan ahead. Here are some tips to get you started on losing your baby weight.

Nursing Snacks

Middle-of-the-night munchies during nursing are very real. I�ve heard of new moms finishing a whole pizza while nursing their hungry baby. Keep water next to your bed, or wherever you are nursing, at all times. Also keep a small cooler nearby and keep it stocked with things like grapes, seeds, and hardboiled eggs. Reaching for these foods during your starving time will keep your monstrous appetite at bay. This will also help you get the nutrients you need instead of filling up with empty carbs.

Walk

Walking every day with your baby is one of the best ways to lose weight. Not only can pushing a stroller be challenging, but walking also helps relieve stress. You will find yourself standing taller as your abs become stronger. 

Strength Training

I know it�s a shocker to see this paragraph in this article. (That was supposed to be a joke, by the way.) Anyone who has ever read anything I�ve written or seen any of the videos I�ve created knows I'm a huge advocate for strength. Once you are cleared by your doctor to start exercising, embarking on a strength program is an absolute must. 

Not only will strength training help you lose baby weight, but it will also help you become a strong mom. Being a mom is hard enough. If you are physically weak, it will only make motherhood that much more challenging. Having the strength to take care of your baby while he or she grows is a must. Between transporting the huge jogging strollers, lugging the car seats around, and wearing your baby as a backpack or frontpack, I don't know how moms survive without injury if they are not strength training for this continuous athletic event! Motherhood is like a 24/7 interval training obstacle course that presents both physical and mental challenges.

Getting started on a strength program can feel daunting and overwhelming, but you don�t have to start big. Begin with just a few exercises in a balanced way. Many of my pregnant moms use the Baby Bells videos I created for fit pregnant moms. Many are able to resume to these workouts at four weeks postpartum. 

For those of you who are learning about this type of training for the first time, here is what I recommend: focusing on just basic exercises, in addition to the ones I discussed above, such as squats, deadlifts, push-ups and rows would be great place to begin. 

Here�s a sample program to add to the �Ab Activation Exercises� exercises provided above. You can utilize these patterns after you are cleared by your care provider to begin strength training. Approach these sessions as practice and do them every other day. If your body begins to feel very strong you can move up to two day in a row with one day of rest. 

Week 1

2 Sets

Deadlifts 8 reps

Push-ups 5 reps

Body Weight Squats 8 reps 

Kettlebells Rows or Suspension Training Rows 8reps

Week 2

3 Sets

Deadlifts 10 reps

Push- ups 5 reps

Goblet Squats 5 reps

Rows 8 reps

Week 3

4 sets

Deadlifts (heavier than week before) 6-8 reps

Push-ups 5 reps

Goblet Squats 5 reps

Rows 8 reps

Once you feel stronger and confident with these exercises, I would suggest any of the popular more beginner DVDs I�ve released such as The Kettlebell Body and Ultimate Body Sculpt and Conditioning with Kettlebells. These DVDs and videos have both new and seasoned moms raving about getting stronger and looking and feeling better than even before childbirth. This was my experience as well with these type of programs. You will be amazed with the great effects of strength training.

If you're really serious about exercises the proper way, you can check out our ongoing online classes and programs, Lauren's Playground, you can stream. We've released online classes for all levels with a community you can be apart of that has many new moms losing weight and gaining strength they never knew they had. 

Eat Real Food

I�m not going to lie. This could very well be the most challenging part of losing the baby weight. Eating real food sounds so simple, doesn�t it? 

The truth is, there�s no magical program or one way to eat. I personally like to take a very balanced approach with the new moms I work with. Since they are dealing with a combination of sleep deprivation and adjusting to a new schedule, approaching nutrition in a realistic way is the most sustainable way to go. 

To make this as simple and easy as possible, I�m going to list a sample day of eating.

Meal 1:

2 Eggs

 Handful of spinach or arugula

 Corn tortilla

Meal 2: 

Grass Fed Whey Protein (FIT 365) shake with unsweetened almond milk, half of a banana, and 1 tsp of peanut or organic almond butter

OR

Organic sprouted grain toast with organic peanut butter on top

Meal 3: 

Chicken salad made with mustard, Vital Salt, avocado, celery

Meal 4: 

Large green Salad

Small amount of lean chicken, fish, or steak

Roasted potatoes or corn tortilla

Meal 5:  

If still hungry - banana and 1 scoop of peanut butter

Stress Reducing Activities

Finding time to relax as a new mom may be difficult. However, with your baby sleeping most of the time in the beginning, surely you can find fifteen to twenty minutes once a day to dedicate to stress reduction. Taking the time to do it will pay off in how you feel overall.

Here are the best ways to reduce any tension or stress to allow you to be a calmer new mom.

1. Listening to Soulscapes music in a quiet room with your eyes closed. 
2. Taking a warm shower (or bath once you�re cleared by your doctor).
3. Writing in your journal.

So, there you have it. An action plan on how to lose the weight after having your baby. You will not only lose the weight with this approach, but you will discover muscles you never knew you had. Don�t be surprised if you end up stronger and in better shape than you did before your pregnancy. It�s not uncommon, in fact it�s very common with the ladies that stumble upon my efficient programs or the moms I get to work with personally.   If you feel you need extra help I'm available for distant coaching consultations or you can look in to our online classes at Lauren's Playground. I can help you with both nutrition and training programs. Email me at kbellqueen@me.com. 

Kimberly Baker - Beautiful & Strong at 42 yrs old - Mother of 3

"They have no idea the struggles I�ve gone through with my self-image and I�m so careful not to discuss weight or anything like that in front of them. I want them to love the body God gave them and be comfortable with who they are and not let society or anyone else change that for them."  Kimberly Baker

I'm always blown away when I learn more about my students, especially Kimberly, full time working mother of 3! Knowing Kimberly now for 7 years I had no idea she went through the self image struggles she has shared with all of you below. Kimberly has chosen to open up because she wants you to know that you're not alone! I can't tell you how many of my students have suffered from these exact battles with body image. Whether we are too thin, too big, too weak, not good enough, too this, too that... Kimberly has put this all in to perspective which is extremely inspiring. With Kimberly's full schedule she seems to still make time to show up for her short workout sessions. I always see her at school functions and she is a dedicated wife, friend, mother, and student. I hope Kimberly's raw and deep core story that she wrote inspires you to continue to find the path that brings you strength and joy in your life. 

Kimberly's Story - Full Time Working Mother of 3 

written by Kimberly Baker

7 years ago�that�s when my journey with Lauren to a healthier, stronger me began. At the time my oldest daughter was 8, my middle daughter was 3 and my youngest had just turned 1. I�ve always been active, mostly a runner, but wanted to build strength. I�ll be honest�I really wanted nice abs! I remember my sister in law, who lived in Tucson at the time, was talking about this new workout she was doing�kettlebells. I had never heard of it, but I could see the results she was getting. So, like anything that I want to learn more about, I turned to the internet. I couldn�t believe it�one of the best instructors was living right in my backyard. I read about Lauren, looked at all her photos, and was in love with how her body looked. She was tone, but still feminine looking. That�s exactly what I wanted and the more I read about the kettlebells�the more I thought�"I could do this." 

I called Lauren and set up an appointment to meet with her and �talk� more about this workout and how it could work for me. Lauren must have spent a good 15 minutes on the initial phone call with me answering questions and getting to know me before I ever met her in person. When I finally did make it to her house, with my littlest one in tow, I felt like I had known her forever. She just had this warmth about her that made me feel right at home. Any fears or doubts about doing kettlebells went right out the window. She gave me such confidence!  Something I have to say that I haven�t always had when it came to my body. 

The History and Struggles

I guess I should take you back�way back�to high school. I was your typical girl�social, athletic, good in school, but I had body image issues. I swam on the swim team for 3 years so I was pretty fit�I had to be right? But at the time I didn�t think I was.  When I was in college I suffered a bit from Anorexia, but I would never admit it. This is the first time I have actually said that out loud. I remember I would go an entire day without eating or just eat a couple crackers. My stomach was always upset and bloated, but I couldn�t understand why so I just wouldn�t eat because I thought that would make it worse. I was actually starving myself and my stomach was trying to tell me that. I remember my parents being worried and sending me to the doctor and I would make up stories about just being stressed, but that I ate and they were just overreacting. After all I was in college, I was an adult, and I thought I looked good�I was thin.

 A few years passed and I started to become healthier, I would eat but I would really watch everything that I put into my mouth. It was so unhealthy I can�t even explain it. This habit went on for years. I eventually married, had a daughter, moved crossed country, got divorced, and moved back home. Still with my unhealthy habits�constantly watching what I ate, working out at the gym, running, limiting myself, and skipping meals. How I could even workout with how little I was eating is beyond my comprehension. I needed to start to rebuild my life with my daughter. I started working full time, which meant I really had to work out because sitting in a chair all day was going to make me fat, right?



I rekindled a friendship with my high school sweetheart.  We started dating and to make a long story short we got married. I was happier than I had ever been�life was great and I was right where I wanted to be.  Mind you still with my unhealthy habits. My husband, Cord, could never wrap his head around it.  He would always tell me how great I looked and how beautiful I was, �but he had to say that, right?� he was my husband after all.  Now just to clarify, I was unhealthy in my eating, but when I was pregnant I never deprived myself of meals. It was the warped way in which my mind worked. I�m not worth eating for, but I will do it for my babies. It wasn�t until my 30�s, looking back at an old swim meet video before I noticed what great shape I was actually in and really had been my entire life. Had I really gone this far in life thinking I was fat? Never being able to take a compliment? Thinking people were just trying to be nice by saying I looked great for having 3 kids? WOW!  What a waste of those years and truly being able to enjoy my body and the shape I was in. 


My Life Changing Experience

Fast forward to the day I met Lauren. She changed everything for me. Granted she�s not a psychologist or a doctor or a life coach, but she is a strong, healthy, beautiful woman, who exudes confidence, oh and by the way, happens to be one of the best kettlebell instructor around. Have I mentioned that? When I first started training with Lauren I couldn�t even do a push up�not one, but she never once made me feel less because I couldn�t do it. She kept encouraging me to keep going and that it would take time to see results, but that I would get there. For me that was the hardest part�.waiting for the results, but I stuck with it and continued to work hard. How could I not?�if I stopped now I would let myself down and her�and I wasn�t about to do that. I�ve had to take a break here and there due to work and children, but luckily my husband is very supportive of me working out because he sees how healthy it makes me�not only physically, but mentally. I can honestly say that kettlebells has made me a better person, a stronger person, a better mom and wife. As a full-time working mom of 3 and a wife, it�s not easy to carve out the time for myself. Sometimes I feel guilty that I go off to kettlebells 2-3 times a week, but it makes me so confident that I come home thinking I can handle anything life throws at me�and with 3 girls�a lot gets thrown at my husband and me!

STRENGTH

Today, I�m almost 42, I�m the healthiest and strongest I�ve ever been and can honestly say that, for the first time, I am comfortable in my own skin. I�m currently training for my second half marathon�let�s just say my first had a less than desirable ending and I want to prove to myself that I can do it.  I�m hoping I get there, but what I can tell you is how kettlebells has positively impacted my training. Now, I have to build up my lung endurance, but my legs and body are stronger than ever. I remember going out for my first run in almost 2 years and was shocked at the strength in my legs. That was the moment I knew kettlebells was definitely working for me�not to mention I can do regular push-ups back to back. That to me is motivation to keep going, to keep training with kettlebells, and become stronger and healthier. I also feel it�s a good role model for my girls. They have no idea the struggles I�ve gone through with my self-image and I�m so careful not to discuss weight or anything like that in front of them. I want them to love the body God gave them and be comfortable with who they are and not let society or anyone else change that for them. What I love seeing is how they want to run with me or do sit ups or planks alongside me at home. Several times I�ve brought them to class with me, because I couldn�t leave them home, and they love watching. I find that to be the best way I can teach them�leading by example. If they see me do it, at almost 42, then they know they can do almost anything! I never thought I would be in better shape today than I was at 25, especially after having 3 children. However, I feel amazing, healthy and strong and I thank God every day for bringing Lauren and kettlebells into my life when he did.  

Quick words from me:

Thank you so much Kimberly for sharing your deep personal story with us. I know many women of all ages will find this extremely inspiring. Kimberly also has a little side business of sewing and photography. She's quite talented and you can check her out here.
At the end of the day it's imperative for you to never feel guilty to carve out a small chunk of the day to take care of yourself. This will make you a stronger rock for your loved ones and they will appreciate it in more ways than one.  YOU GO GIRL! Keep rocking and motivating those around you. 

Featuring Ida: Amazing Weight Loss Story and NOW Beautiful Fit Kettlebell Instructor.

Always extremely touched and honored with testimonials and success stories such as this one!  Here's a story of a woman that was severely overweight, had babies via C-section and suffered from hormonal issues. Fast forward to today she is now a kettlebell instructor getting her Strong First Kettlebell Certification (SFG). Read her story that she wrote to me. If you needed some inspiration this is the real deal!


Hi Lauren -

A little over 5 years ago I found your name as I was researching how to recover core strength after having a c-section.  At that time, I was severely overweight due to general poor diet, hormonal issues, pregnancy, and hormonal medications I had to take to become pregnant. I had always been physically active, but still overweight. I weighed 216 pounds. I am 5'2".

Your research led me to kettlebells, and my very first kettlebell workout was with your DVD The Ultimate Body Sculpt and Conditioning with Kettlebells. I studied your YouTube videos and your blog to make sure my form was good and to make sure I was using the kettlebells correctly.  With your email advice, I started with an 18 pound kettlebell.

After that c-section in 2008, I had another in 2011 and recovered so quickly because I continued to use kettlebells during that pregnancy. Even my doctor was impressed!


Fast forward to today. Using your DVDs as a springboard, I started using kettlebells as my primary form of exercise. Eventually, I started training at FIRE-BELLZ and then with Zar Horton, Master SFG.

I am now a ketttlebell instructor at FIRE-BELLZ. (I also have a professional career, so kettlebells are my part-time passion!) I will be attending the October SFG I cert in San Diego this year.  My weight hovers between 140 and 145 pounds, and has for almost 3 years. I am stronger than I have ever been in my life. My normal swinging bell is either a 20kg or 24kg bell. I turn 40 this year, and feel the best I have ever felt in my life. 

I continue to follow your blog and do your workouts. You are an inspiration to me and many many others. 

Even though I train now with Zar and at FIRE-BELLZ. I will always credit you for starting me on this path. When I signed up for the cert, I knew I had to reach out to you and share my story. You started this! And I thank you so very much for doing so!

So, if you happen to be at the October cert and see a short, dark curly haired chic running up to you to give you a big hug, do not be afraid. It's just me!!!

With lots of thanks and tons of kettlebell love,

Ida Hernandez 

Mom of 3 Gets Her Life Back After A Motorcycle Accident

A touching story of inspiration.   Robyn, a single mother of 3 children, was in a horrible motorcycle accident. She was flown 40 yards from the back of a motorcycle.  Her life has never been the same.  Read how she powered through her struggles, needed multiple surgeries and rehab for her broken Femur.  She used kettlebells to make her comeback.  She has shown that there are truly no excuses!

"Meant every word I have said.  Kettlebells and your videos have saved my life!" --- Robyn

 Hi Lauren,  
I don't know if you remember me but I wrote you a little over a year ago because I was involved in a bad motorcycle accident.  I had fractured my femur and had no idea what to expect about recovery.... It was a dark and scary point in my life.  I was in very good shape before the accident and used kettlebells daily, even the morning of the accident.  I remember laying in the hospital bed and all I could do was Russian twists and push presses in the beginning after the accident but it was my only hope at knowing that one day I would regain the strength in my leg to once again do what I had done once before.  You could not give me much guidance because it was so early on and just told me to keep my faith up (and to stay in touch, which I was bad about!). 

To recap what happened...on memorial day 2012 the accident happened. I was a rider on the back of a motorcycle and a car turned in front of us.  I was flown 40 yards from the scene.  I fractured my femur.  I had surgery that night to place a rod in my leg from hip to knee and a screw at hip and two at my knee.  I underwent 20 physical therapy sessions (till my insurance stopped covering) then took what I knew on my own from kettlebells and a stationary bike I found for $35 on Craigslist. 















I did this all as a divorced mom of 3 kids under 8 years old. With a full time job.  I woke up at 3:30am every morning to workout. No excuses.  In October, I had to have surgery again to remove screw at hip.  I took off 4 days of work and went right back to working out.  This past April, after almost a year of my femur non healing I had to have surgery again.  This time bone graft.  I told my employer and they let me go the next day.  :(.  So, the last week of April I had surgery to try to get this leg repaired....it has now been 8 weeks and my last X-rays (last week) show that it is working!! During this last year I have kept my faith during some of the most difficult times of my life! I have worked out daily...even when most people would want to cry from pain (and I have cried during many workouts too! Ha!) but, working out has always been my release. I have set so many goals and some I've reached and some I have not but I have never gave up. 

8 weeks after Robyn's Leg Surgery
 Mom of 3 small children

I've watched your DVDs, read your book, and read over your blog over and over adding things into my workouts as I could physically do them! 8 weeks out from this last surgery and I'm now swinging my 35lb kb, can do presses, snatches, dead lifts, Russian twists. Yes, I'm using this to brag about where I've been (ha) but I'm also bragging because I'm YOUR student.  I would not have been able to come out of this accident had it not been from what I learned watching your videos.  You saved my life. I still have a long way to go but every moment I'm able to take a walk around the block with my kids I am THANKFUL for the blessings that kettlebells and you brought into my life years ago! 



Thank you for everything... Meant every word I have said.  Kettlebells and your videos have saved my life!

Thank you always!!

Robyn