Back to Work and Pumping? Your 5 Step Plan for a Replenishing Weekend!
If you feel depleted - change it up! You can’t expect change if you are doing the same old thing. Nothing drastic, a mere 10%.
Fill in the blanks:
1. For nutrition, I will ______________________.
Want to lose 1 pound? Change it up by eating fresh foods while you are home and have a bit more time to prepare. Colorful fruits, salads and steamed vegetables with a simple homemade vinaigrette... Add lean protein and eat 10% less. Yes, that’s right. You can lose 1 pound this week if you eat healthy and eat 10% less than you have been eating. Save the freezer meals or the take out food for midweek when you’ll need to catch up on some well deserved after-work rest time.
Want to increase your milk output? Change it up by keeping your breast feeder near your breasts as often as possible when you are together. Your weekend time together is your 2-day opportunity to rebuild your supply with more frequent on-breast feedings. Working moms joke that their blouses are tighter on Mondays and looser by Friday.
2. For exercise, I will ______________________.
Want to decrease fat and increase muscle? Change it up by adding resistance exercises for your upper body and pelvic tilts to increase your abdominal tone.
If you are feeling well and have medical clearance:
Begin, this weekend, by performing one set of 12 to 15 repetitions of any weight related activity and increase by 10% each day. If you are a beginner, lifting soup cans with arms outstretched, while sitting with your feet flat on the floor in front of you, is a good way to start. You’ll be up to 20 % by Monday if you stick with it.
Pelvic tilts are good for lower abdominal strengthening. Lie on your back with your legs bent and feet flat on the floor. Pull your belly button in toward your spine until your abdominal muscles tighten slightly. Slowly shift your pelvis up toward the ceiling until you feel your lower back press against the floor. Your butt should not come off the floor. Hold and deep breathe for 3 breaths and release. Repeat 12-15 times and increase by 10%. That means only 1 more each day! Already back into your exercise routine or back at the gym? Walking, jogging, swimming, cycling, aerobics classes or DVDs can be increased by 10% this weekend.
3. For sleep, I will _______________________.
Want 30 minutes more sleep each day? Change it up. Set up a comfortable, well supplied place to breastfeed your baby this weekend, preferably in bed, and get down to it any time your baby tells you that she is hungry. She’ll get sleepy, you’ll get sleepy, you’re in your comfy bed...you nap. That’s what a replenishing weekend is all about. Lots of daytime feeds might translate into fewer nighttime ones. Keep your baby close; take her with you if you leave home during the day. If she’s light enough, tie her on in a baby wrap and she can get to your breast while you’re on the go...which you shouldn’t be...‘cause this is a replenishing weekend!
4. For rejuvenation and relaxation, I will _________________.
Want to distress, unwind and have more fun? Change it up. It is a good idea to vary your activities and increase your contact with family and friends to avoid boredom. For example, if you normally exercise indoors, try a backyard or neighborhood activity. If you’re staying in, call a long distance friend with a big heart and good listening skills.
Yoga reduces stress and improves strength, flexibility, coordination, circulation and posture. Use it as a way to connect your body and mind in a way that encourages peacefulness and relaxation. It uses stretching postures, breathing, and meditation techniques to calm the mind and tone the body. doyogawithme.com is a great way to get started at home. Start with the shortest beginner session and stop before you feel fatigued. Go back to it the next day and increase by 10 %. Next weekend, try another to keep you interested.
5. For being ready for Monday, I will ___________________.
Want to pump all that extra milk you made this weekend? Change it up. You can make Monday mornings easier by getting ready on Sunday night. This logical but frequently ignored advice is getting increased by 10% this Sunday night, by you. Clean clothes laid out...healthy leftovers in the fridge for your lunch...sterilized pump parts and bottles sealed in your cooler pack...What will you put in that blank? Consider that you will be more rested, more relaxed, more confident of your milk supply...replenished.
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