Weight Loss Secrets

5 months after having baby Louis, I found myself weighing less on the scales than I did before I was pregnant. I've had many people asking me how I managed to loose the baby weight so quickly, so in the hope that it may help others, I thought my post pregnancy weight loss method may help you, whether or not you are trying to shift post-baby weight or just trying to shift a few stubborn pounds.

While I've always advocated eating a healthy, balanced diet, I ran into some trouble when breastfeeding Louis.  When he was 8 weeks old he wasn't gaining enough weight. Part of me thinks this is a nonsense as breastfeed babies weight measurements may not form a perfect line on a chart, but I also wondered if changing my diet would make any difference. 

I visited my local healthfood shop and asked how I could increase the amount of protein in my diet. I am a vegetarian, so the only source of protein for me is primarily through eggs, dairy, nuts and pulses. I was recommended hemp protein and spirulina. Every day for breakfast, I made myself a smoothie containing hemp protein, spirulina, half a banana, berries, rice or almond milk and vanilla essence.

Around the same time, I started hot yoga classes as well.  By going once a week, I felt this would tone up my muscles and firm the loose skin that had formed around my tummy.

The weight started to fall off.  Without thinking about it, I was easily loosing 2/3 lbs a week. I found I craved sweet foods less and barely had an appetite for lunch, yet my energy levels were steady, my nails and hair were strong and healthy and my skin and eyes looked bright. Louis weight increased rapidly over a month. Six months later, I am still making hemp and spirulina smoothies every day.  Baby Louis is huge and another benefit is that I rarely pick up colds and flu.

How to combat sleep deprivation

Sleep deprivation is very tough to cope with.  It can be debilitating.  Your mind turns to mush, your head hurts, even the smallest task can seem impossible to conquer. Time seems to tick by slowly, you struggle to find words when conversing and as to remembering why you walked into that room…Sound familiar?

Other than consuming large amounts of caffeine (NB caffeine can have an adverse effect to good sleep quality), one of the best ways to survive the day is to go for a long walk.  Not only will you feel better while you are walking, your baby will benefit from the fresh air.  Being outside and moving, is sometimes the only guaranteed way to help lift your mood.

The happiest people I know are those who spend a lot of time outdoors.

The science behind why we feel good after spending time outside, is that sunshine is the best source of vitamin D.  We have been taught that Vitamin D is a ‘vitamin’, but it is more accurate to describe it as a sun hormone. During pregnancy, your baby will sap up lots of your body’s store of vitaimin D, so it’s vital to make sure you and your baby have lots of fresh air.

Vitamin D will help regulate both yours and your babies sleep.

Vitamin D is a chemical produced on our skin during sun exposure.  While it is possible to source vitamin D from foods, the most beneficial source of vitamin D is from the sun. All forms of vitamin D are fat soluble, which means they are stored within the body when in excess and used when needed.  Early vitamin D deficiency signs include extreme sweating, heightened anxiety, fatigue, reduced appetite, mild depression, muscle cramps and sore joints.

One of the many roles of vitamin D is to regulate the pineal gland's secretion of melatonin, a "master control" hormone that regulates circadian rhythms and controls the cascade of other hormones and chemicals needed for falling asleep and waking up.  With the help of vitamin D, melatonin is released into the blood during periods of darkness or episodes of reduced sunshine.  Research has shown that insomnia and sleep apnea are due in part to vitamin D deficiency and that spending safe amounts of time in the sun can reverse many sleep irregularities. So, while exposure to sun won’t give you a much needed 12 hour sleep, it will mean that when you do sleep, your sleep will be deeper and of better quality.

At this time of year, you may feel like staying at home, especially if it is raining.  I strongly recommend buying a waterproof coat with a hood (if you don't already own one) and braving the elements. 

There is so much to enjoy outdoors.  Observe the budding leaves on the trees, feel the squishy mud underfoot, listen to the birds singing, notice the varied colours of the flowers, the changing shapes of the shadows and appreciate the beautiful colours in around you as summer bursts into life.

I wish there were a magic sleep pill available, but sadly it hasn't been invented yet.  You may lose count of the number of times people advise you to, 'sleep when your baby sleeps', but we know this isn't always possible, especially if you have other children to look after, dinner to make or washing to do. 

Try to follow the Norwegian principle, 'there is no such thing as bad weather, just bad clothing'. So, even if it's raining, put on that rain coat and remember that life is not about waiting for the storm to pass. It’s about learning to dancing in the rain.

Born to Move

I have been searching the internet to find some research to evidence why babies love movement so much. There is lots of information on baby wearing, which does involve movement, but nothing specifically on movement.  Perhaps the answer to why babies love movement is very simple?  

When I was pregnant, I noticed that while I was busy during the day, the baby was quite still, but once I got into bed, the baby kicked. A lot. So maybe this is the origin of why babies love the sensation of being carried and held. 

An unsettled baby loves to be held and a great way of holding a baby is in a sling or baby carrier. It makes life so much easier for the caregiver, as it enables you to have both your hands free and still provide comfort for your baby.  Many newborn babies spend a lot of time sleeping.  I found my babies slept for only short bursts in a moses basket, but would sleep for much longer periods in a sling. 

Once a baby starts to be awake for longer periods, you may wish to look for ways to play with your baby.  And this is what makes baby yoga so unique.  Baby yoga involves movement for your baby, while combining exercise for you in the process. As your baby's caregiver, you are the centre of their world and by interacting with your baby through touch and with movement, you will find a whole new way of playing with your baby. There are different holds to help relieve colic and calm them, different ways to give your baby some much loved feeling of movement and ways to hold your baby to protect your back.  I have held many babies in 'Tiger in the Tree' pose at the end of the class and it never fails to settle a tired baby. Unless of course, they are hungry.

Knowing a few baby yoga tricks can make life with a small baby so much easier and even more fun. Teeny Tiny baby yoga classes are also a personal journey as babies change so rapidly, you'll notice the developmental differences between movements your baby did at the beginning of the course and at the end.  While toys and external stimulation have a place in your babies life, I strongly believe that you are all your baby needs and baby yoga is a beautiful way of giving you more resources to play with, and comfort your baby.

How I fell in love with yoga

Welcome to the Teeny Tiny Yoga blog. This blog aims to cover aspects of yoga linked to babies and children, lifestyle, food and seasonal changes and inspiration.

As this is my first blog EVER, I thought it apt to fill in the gaps and explain how I arrived here.

I fell in love with yoga in my early 20's.  Here was a non-competitive form of exercise which made me feel great and keep fit. I loved that it wasn't just about exercise, that my vegetarianism and personal philosophy fitted so perfectly with yoga.  My father was a GP and my mum, a nurse, I have always been interested in how the body works, diet and complementary medicine. I went on to train as a massage therapist and a reflexologist and often bring my knowledge of these areas into my classes. I set up a pampering business with a friend and worked in the evenings running pamper nights and 5 days a week in the city.

 After having my first child, Ava, in 2006 I took her to a baby yoga class when she was only 6 weeks old. The baby yoga class completely changed my relationship with my baby. Having not had any contact with babies before my baby came along, the class taught me ways to settle her, play with her and enjoy her. And after 6 months, I returned to my job in the city. Something had shifted and while I continued to practice baby yoga with Ava, I realised there was a way to combine two things I love, babies and yoga. I signed up for a Birthlight Baby Yoga Practitioner course when Ava was one year old.

Two years later, Aaron was born. Initially, I decided not to return to work and set up two baby yoga classes a week in local church halls. I called my business, 'Love Baby Yoga'.  A year after Aaron was born, I realised that for financial reasons, teaching baby yoga had to be put on hold and went back to the city with a heavy heart and a plan. The money I earned in the city funded the SMART (Stretch Move and Relax Together) Toddler Yoga course which I completed in 2011.  'Love Baby Yoga' no longer worked as a name, as the business name needed to encompass toddler yoga.

Once I completed the course, I spent a long time writing a business plan for 'Teeny Tiny Yoga', building a website, a logo and carefully selecting venues, and I was ready
 to set up my own business, teaching baby and toddler yoga. I handed in my resignation and was about to work my three months notice period, when...I
 realised I was pregnant.

 This was a tough time for me as my energy levels dropped and I found it difficult to carry heavy yoga mats in and out of venues.  I ran classes until one month before baby Louis arrived and started again when he was only 10 weeks old. He was my perfect demonstration baby.

 Baby Louis is now 8 months old, my 4 year old has just started pre-school
 which finishes at 11.45am each day, and Ava is now 6 years old.  They all
 love yoga.

It is very difficult to make a profit, when you consider the cost of childcare, hall hire and marketing. It has taken 17 long years since I left university to find a job I can do that I love.  I used the time while I was working in the city to build a portfolio of skills which would help me when I had set up my own business, for example, using spreadsheets, web design, gaining a CIM Marketing Certificate, copy-writing and PR and communication. I've since formed a network of people running pre-school groups, ante-natal groups and yoga teachers. I consider myself incredibly lucky to be doing
 something I love and also be there for my children when they need me.  This
 the optimum position for me to be in. My next steps are to complete the Advanced Baby Yoga certificate and become a Hatha Yoga Teacher
 by the end of this year. I see my teaching growing with my children and hope to train as a children's yoga teacher and teach at lunchtimes in primary schools.