You’ve been home with a brand new baby for six weeks, and realize your post-baby body more closely resembles your newborn’s than your pre-baby body did. Armed with your favorite workout DVD, your first attempt at a new mom workout routine is interrupted multiple times for feedings, diaper changes and soothing cuddles. You try to grab a walk, alone, when your husband gets home, but get only as far as the street corner when the cell phone rings: the baby is crying, and only you can remedy that. What’s a girl who wants to get back into shape to do?

Luckily, there are options, and one often over-looked solution is to scout out a gym that has a dynamic childcare service. In fact, many nurseries will take babies as young as 6 weeks old. The problem? New moms are often uncomfortable leaving her newfound love in anyone else’s care longer than a nanosecond.

Here are a few tips to make the transition to a regular exercise regimen a bit easier:

Ask and you shall receive. “Build your network of support,” says Cram. “You are with your babies 99% of the time. There needs to be a period of time when mom is focused on mom.” Help might be just around the corner (literally). Enlist the help of friends, neighbors, grandparents, and your spouse.

Make it a family affair. “The kids love the daycare area, and despite frequent trips to change diapers, it is totally worth the effort,” says Riley. “My kids have made friends (at the gym) and are learning about fitness, rock climbing, swim lessons…it is excellent family time.”

Get fit with friends. Exercising with a group of women who have similar interests and goals can provide both the structure and incentive you need to stay committed. Stroller classes (for infants 6-months and older) are one great example. But don’t overdo it. “Moms with multiples need to be very careful pushing strollers that are too heavy,” says Riley

And don’t forget to get the “go ahead” from your OB/GYN before beginning an exercise plan. By six weeks postpartum, most women who have no medical contraindications can return to a scaled-back version of their pre-pregnancy routine. Muscles, tendons and joints take time to return to normal. Maternal fitness expert and author of Pregnancy for Dummies, Catherine Cram, M.S., recommends short bouts of gentle exercise, such as walking in 15 min increments, three times per week for several weeks before increasing exercise intensity. “Start slow, and remember, every woman is different, so pay close attention to how your body feels,” says Cram.

We stump, stoop, slouch…so much so that the quality of our everyday lives can be directly affected from these posture problems.  I thought of this while sitting at the computer working, and had to stretch to relieve that nagging tightness between my shoulder blades. At the same time, I noticed a whole slew of other bad habits I was committing, and quickly set about practicing what I preach.

Why good posture is important:

Practicing good posture can improve your breathing, decrease your risk of injury, help you move more easily through the tasks of daily living, and also improve your sports performance.

Some signs you might need to improve your posture?

-      Do you have one hip higher than another?

-      Do you have one shoulder higher than another?

-      Does one side of your body rotate slightly more to one side?

-       Does your pelvis tip forward, back, or to one side when you stand?

-       Does your head juts forward beyond neutral alignment?

-       Do your chest and shoulders roll inward, as if your slouching, even when you’re trying not to?

-       Are the arches of feet are collapsed?

9  Pointers for Improving Posture

1. Check your posture throughout the day, and note some of your back habits.
2. If you spend a lot of time hunched over your computer keyboard, take time to stretch your chest muscles, lower your shoulders, stretch your neck, and roll  your shoulders down and back into proper position.
3. If you have a habit of crossing your arms in front of you, try clasping them behind you.
4. If your pelvis tips forward, try engaging your glutes. Standing in line at the grocery or a check out line is a good time to practice this, or even while driving in your car.
5. Take time every day to stretch muscles that tend to be tighter for most people: chest, hip flexors, hamstrings: too much tightness in these areas can cause posture problems
6. If you always sit or stand in the same position, vary your position from time to time.
7. Shoulders have a tendency to creep up toward our ears…try to keep them rolled back, and down, as if your placing your shoulder blades into the back pockets of your pants.
8. Consider yoga or Pilates – both help realign the body and strengthen the muscles that improve posture.
9. If you continue to have problems, see a physical therapist, chiropractor, or orthopedic specialist.

Not long ago, if your neighbor had told you she was training for a triathlon, you might have looked at her crossed-eyed and with one eyebrow raised. Once thought of as an endurance sport for athletes who had both an unnatural pain threshold, and oodles of time on their hands, triathlon has in recent years become a sport for anyone who likes variety, has a few hours each week to dedicate toward training, and enjoys challenges small and large. No longer a sport just for the guys, the proliferation of female participants in triathlon events proves its growing popularity: in the late 1990s, women made up 15% of the field. Today, they comprise about 40% of the field. (stats from USA Triathlon). The growth spurt can be partially attributed to the 2000 Olympics in Sydney, women’s triathlon was covered for the first time. This was also the most-watched Olympic Games in history.

Tri it inside!

Training for a triathlon is a tremendous undertaking. You can gradually build up your confidence for longer events by starting out with sprint-distance indoor events. Several nationally known health clubs host indoor triathlons in a range of formats: 10-min swim, 20-min bike, 15-min run, or 10 min swim, 30 min bike and 20 min run. Indoor triathlons are fixed time events: you swim, bike and run for the designated time, and whoever gets the farthest in that time wins. Because these events are mostly comprised of “triathletes in the making’” versus the hardcore crowd, you can sample each tri component with less intimidation. Typically, the entire event lasts about 45 minutes (not including transitions from swim-to-bike-to-treadmill). Events are held Nov-April.

Here is a short list of gyms (Chicago-area, and national), that host indoor triathlons:

Life Time Fitness (Nationwide)
Wheaton Sport Center (Chicago)
Fitness Formula Clubs (Chicago)

The Chicago Tri Club website has a list of numerous indoor events. Check it out!

The Cleveland Triathlon Club has an indoor tri series, as well as numerous listings for indoor training classes and events to help you stay in tip-top shape during the off-season.

If you like to combine competition with a cause, TriToHelp.org is a National Indoor Triathlon series that helps raise money for epilepsy research. Visit their website for a complete event schedule.