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Author Helps Moms Get in Shape for the Holidays with Step-by-Step Fitness Training Plan

Just in time for the new year, wellness expert, Vianesa Vargas provides new moms with a fool-proof plan for getting into shape after having a baby


Bookstores are filled with how-to manuals for new parents.

Need advice on breastfeeding?  There are books for that.  Need strategies for getting your baby to sleep through the night?  There are books for that.  Want to know how to help your kid adapt with a new pet?  You guessed it—there’s a book for that.

However, women looking for proven guide to getting healthy and into shape after pregnancy haven’t found many answers on the bookshelves.  Author Vianesa Vargas, owner of Capital Food Coaching is changing that with her Exercise and Nutrition Journal that helps women to take better care of themselves after they become moms.
A former personal trainer, Vargas provides sound advice that helps mothers deal with the physical, mental, and emotional challenges of motherhood.  Her journal is an answer to a study by the American Journal of Preventive Medicine that showed people lost twice as much weight by keeping a food journal than those who don’t.
“Losing the baby weight is a big issue for most new mothers,” said Vargas, who is mother to two boys.  “But, most women struggle to do so because they don’t have the right tools.  Getting into shape also requires women to take time for themselves and many mothers don’t do that,” Vargas said.
While cardiovascular workouts and yoga, Pilates and other exercise programs are great, Vargas says nothing works to keep the body young and fit like strength training.  “To truly make a difference in their body shape, women must do some sort of strength training,” she said.
Vargas has developed a phased exercise regimen that will produce the weight loss and shaping results women desire.  The exercise program should be combined with a healthy, balanced eating plan.
Birth to Six Weeks
During this period, women should refrain from all exercise.  This is the time when women should be resting, bonding with their babies and developing a routine.
“Women should do daily Kegel exercises to strengthen their pelvic muscles, but they absolutely no running or weight lifting,” Vargas said.
Six Weeks to Three Months
Women should schedule a checkup with their doctor to get approval to exercise.  Once the doctor says it’s OK to exercise, mothers should start slowly by building a strength and cardio program that can be done in the least amount of time.
“The strength training exercises should focus on the buns, hips, and abs,” Vargas said.  “If moms don’t have access to a gym, then they can get out and ride a bike or pop in an exercise video; the sole purpose is to exercise those areas most affected by pregnancy.”
Three Months to Six Months
Women should continue with a strength program that focuses on hips, thighs and buns.  To ensure they are building strength, moms need to regularly change their routine, intensity and the amount of weight they’re lifting. 
“At this stage, I encourage women to incorporate Pilates-based abdominal routines into their workouts,” Vargas said.  “This is a great way to build core strength.”


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