Sondra E. Z. Hines, AILT, is an adjunct professor of health & wellness and is certified to teach group fitness exercise and Zumba. Wednesday Wellness - Fitness News You Can Use is published weekly. Email: sondraezhines@yahoo.com.

For many new moms, adjusting to motherhood can be demanding — while exercising is usually an afterthought. For Shaunté Evans, it’s a double demand, as she settles into life with twins, while carving time to stay healthy

“It is definitely challenging trying to fit in a regular workout regime while balancing work and home life with two infants,” she says. 

To stay on her fitness journey, Evans has a slight advantage — hubby Antonio is a personal trainer.  Therefore, when leaving home is not convenient to work out, Antonio designs routines to help keep his better half fit. “I go to the YMCA whenever I can. But it’s easier to get in a boot-camp-style home workout for 30-45 minutes that consists of jumping jacks, squats, lunges, mountain climbers, biceps curls and crunches just to name a few,” she adds explaining the workouts are ideal when the 5-month-old twins nap.    

Physicians recommend expectant mothers continue exercising throughout their pregnancy. Benefits include less weight gain, easier labor, and faster recovery from labor among other things.

Further, the American Congress of Obstetricians and Gynecologists (ACOG) has adopted the Centers for Disease Control and Prevention's (CDC) guidelines for exercise and pregnancy. These guidelines suggest pregnant women engage in 30 minutes of moderate activity (such as walking) most days of the week; activities that don’t necessarily fall under organized exercise classes, but are still beneficial. 

Shaunte Evans, six weeks after giving birth to twins.

During her pregnancy, Evans fluctuated between an exercise bike and elliptical machine (a stationary machine that simulates jogging, stair climbing or walking and is less stressful on the knees). In addition she walked on an indoor treadmill, around her neighborhood, and continued strength training.

Under the watchful eye of Antonio, he supervised to ensure safety for mom and babies. “My husband would also work out with me,” she says. “He encouraged me to work out throughout my pregnancy because it would help me shed the baby weight faster and it did.”  

These methods proved useful as Evan’s pregnancy and weight gain progressed. “Most people don’t believe it, but I gained almost 55 pounds. The benefit of being active before and during pregnancy is I was back to my pre-pregnancy weight in about 10 weeks after giving birth,” she says, adding that workouts continued until the last six weeks of her pregnancy. 

In addition, Evans ate a sensible diet of healthy meals and snacks. Although she remained consistent with eating, she jokingly admits there were a few times when she cheated. Despite this, life as a new mother is bliss. The babies — girl, Ashlyn Janay (6 pounds, 7 ounces) and brother Antonio Christian, (6 pounds, 1 ounce), born August 17, 2011 — are both healthy and active. 

And mom, who looks great, continues on her fitness quest. “Fitness is one aspect of healthy living.  It is important to me that I am in great shape for me and my family.  It requires a lot of energy to care for two infants. When I am drained after having a hard day at work, after a good workout I feel re-energized.”

Fit Tip: If you, like Evans, enjoy outdoor workouts, take identification should an emergency arise. Wear an ID bracelet or purchase one that attaches to your sneakers or can be worn on the ankle or wrist. In your cell phone, program an emergency number and save under ICE (in case of emergency).

Until, next time, I wish you good health and wellness!

Editor's Note: For more health/fitness-related tales, tips, testimonials and more, visit Qcitymetro's Health page: www.qcitymetro.com/health.

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