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Healthy Habits

Running and Breastfeeding: Baking a cake

Jul 04, 2018
by Jani du Toit
Comments: 0
Tags: ASICS, baby, blogger, blogging, cravings, diet, exercise, Fit Pregnancy, fitness, health, healthy, healthy preg, JBRobinblog, lifestyle, Mood, motivation, newborn, Personal, postpartum, postpartum running, Pregnant Running, Product review, runner, running, South-Africa
Disclaimer: I am not a doctor, midwife or nurse. The information expressed in the series “Running and Breastfeeding – By JBRobinBog.com” should not be taken as medical advice. Please consult your doctor before running during postpartum.

The first few weeks of breastfeeding is quite the life changer – even if your husband it amazing and gets up everytime baby cries, that doesn’t actually mean anything when your the only one with the boobs. Its funny but the sleep deprivation becomes second nature after a while.

 Breastfeeding has advantages for moms aswell! It may lower a woman’s risk of osteoporosis, diabetes, high blood pressure, heart disease, and rheumatoid arthritis. You can lower your risk of many of these disorders by nursing for at least a year of your life (not necessarily with just one baby). You can lower your risk of having a heart attack or stroke after menopause by 10% if you nurse for at least 1 month.

Breastfeeding and producing breast milk is like baking a cake, you need to follow a recipe and use all the necessary ingredients – Here are a 4 main ingredients that helps me achieve Breastfeeding and Running.

1.Routine:

One important thing I learnt from the ICU Nurses was routine in key, and I believe its best and keeps Paul to be the best behaving baby ever, it also emotionally prepares you to know how much sleep you can get in and also what can be done in the time between feeds. It also helps you get to know your baby and his/her ques for hat they need.

In the beginning Paul drank every 3 hours, 20 minutes on each Boob with a diaper change in between the two sides. Paul fell asleep in between boobs and the diaper change helped him wake up again to continue drinking on the other side as well. I made him drink on both sides in the beginning for that long otherwise I found that he didn’t stay full for the whole 3 hours and would wake up or become fussy in between feeds, which intern makes my life difficult. Then he became bigger and we did the same method, feed every 3 hours but for 30 minutes per side – this was long – no jokes! But as he became older he started drinking less and less in time, still every three hours – some days I could stretch him till 4.5hours. I started getting worried, but then I read that babies become stronger and then start drinking more economically if that makes sense, so they spend less time at the boob but get more out as their sucking improves.

Paul now drinks between 10 – 15 minutes one boob only per feeding. During the day I pump out the other side for my milk stash as to not be left lopsided and risk the chance of either getting engorged or producing less milk. The reason I let him drink one side only is because you initially have fore milk and hind milk – the milk in the front is easy to get to when baby latches, its also more watery and more to quench thirst, the hind milk needs to be worked for. Baby has to suck hard to get the more nutrient rich milk out, so if I end up cutting the feeding of one boob into two he will most likely only fill up with fore milk and not get the sufficient nutrition that is needed. It’s also convenient to be able to pump out the other boob in order to build a milk stash for date nights, and other occasion when I can’t be with him – like running events.

But all babies differ – you will have to get to know your baby to see what works for you both. I have friends that do it much different to me and their Babies are perfectly healthy.

In order to go for a 60 minute run I feed Paul and pump out simultaneously for 15minutes. I then get dressed if I’m not already and head out. I like to prep all my gear and pram the night before I go to bed – just to help me get out the door faster. Getting out the house is already a mission, so I try to simplify it as much as possible to prevent getting frustrated.

2.Hydration:

Breast milk contains, on average, 87% water. The water content in the milk will vary depending on the time of day. During breastfeeding foremilk (the milk obtained at the beginning of breastfeeding) has higher water content and keeps baby hydrated, whereas hindmilk (milk released near the end of breastfeeding) contains two to three times more fat than foremilk . Breast milk is produced using maternal body water, means a significant extra water loss for Mommy in addition to the normal dehydration thanks to everyday tasks including running and exercise. This mean that you have to practically be latched to a water bottle 24/7.

I keep a filled water bottle next to my breastfeeding station and next to my bed, and I drink and refill them constantly – it might seem tedious but its necessary, especially if your exercising as well. Drinking tea and other fluids will also help you stay hydrated. I drink large amounts of ‘Rooibos’ Tea – I guess the direct translation is Redbush tea? Lol not sure what to call it in English but I’m sure everyone knows what I’m talking about.

Bottom line is  – you have to practically be latched to a water bottle 24/7.

Exercise creates an increase in body temperature, which is cooled by sweating. Sweating causes water-loss. It is essential to keep yourself hydrated when breastfeeding, otherwise its like baking a cake without one of the main ingredients, its just not gonna work.

3.Food:

So the beginning of my breastfeeding journey I jumped ahead and ate almost anything – drinking coffee again, chocolates, anything I wanted – I was so happy to just be able to eat for me again – but then Paul stared getting tummy cramps and reactions against things I ate – then I realized with a shock that I wont be able to just eat what I want again… this was sad but I’m used to it now at least.

But it is said that you as a nursing mother should be able to eat anything as long as it is in Moderation – have one block of chocolate , not the whole slab or one cup of coffee not 5. You get the idea. I’ve also noticed that Paul reacts to different things, for instance, I cannot eat peas –  and I LOVE peas… it gives him this absolute sour burp along with tummy cramps. So you’ll have to figure out what works for you and what doesn’t. But all in all its not actually a must to eat a certain diet to improve your milk. Breast milk is designed to be nutrient rich enough and wholesome enough for your baby no matter what the environment conditions. Women in third world countries only breastfeed their babies and some live of basic foods like rice, pap, vegetables and limited meats. Your body is designed to be able to provide to baby in times of famine and need.

This said not adhering to a healthy diet WILL affect the mother – whilst your body will keep providing for baby it will take allot from you to do this – making you feel weak tired and then in turn not really happy and capable to provide otherwise for your baby. To help out with a few extra vitamins it was recommended by my doctor to continue drinking my per-natal vitamins. It is also a good idea to supplement on Calcium and Magnesium as bone density decreases during breastfeeding. The good news is that, like bone lost during pregnancy, bone lost during breastfeeding is usually recovered within 6 months after breastfeeding ends.

If you are running and breastfeeding you are putting you body under pressure to work harder, so to be able to take care of yourself and baby the best to adhere a healthy diet filled with all the basic food groups.

4. Rest:

One thing you will hear allot as a new Mom is you have to sleep when baby sleeps. I don’t know about you but every time someone said that to me and then gesturing to the fact that I won’t be able to run because I’ll be too tired, the little rebel in be jumped up saying “ I’ll show you!” . But I’d just smile and nod, because just as it is the same with running pregnant, people will always have a lot to say.

I’ve always felt that people that say they can’t exercise say its because their too tired, or that their day is so long and busy that at the end of it they don’t have the energy to do anything – Well here’s what I say – If you don’t exercise your going to constantly be tired. I know the feeling I also made the excuse many times before, but to be honest the exercise is the best thing you can give your body. Taking a break from sitting in the office the whole day and giving your body a chance to move. The same goes for new mothers. Exercise is mentally good for you it will give you the mental break from baby that you will need after a few days and it will leave you feeling refreshed as apposed to sluggish and tired.

On the other side rest is indeed important for a new mom, breast feeding or not. Rest along with exercise will help you to be less stressed when baby wakes up in the middle of the night or struggles with naps during the day. This will help keep you healthy and strong.

Healthy Mom = Good milk supply

There are other factors that will compromise your milk production like stress and fatigue – so if you can ensure that you get enough rest along with your exercise.

“Sneak in a little nap when he goes for a nap once a day.”

I Try to run early in the Mornings, that way it is done and nothing that happens the rest of the day can interfere with my running plans. I run with a stroller so Paul gets his morning nap in while I run. When we get home we have mid-morning snack with tea, shower and feed (In no particular order – all depends on Paul’s mood) and then we have lunch at 13:00. Paul usually has a nap until 13:30 then we try to tummy time and play time after witch we can have another afternoon nap, and this Nap I usually join in on. I like to push for 2 hours, but I’m not always that lucky.

You will soon figure out a routine that suits you and your babies needs, do what works best for you two. But always remember to listen to your body, eat when hungry, drink when thirsty and sleep when your tired, even if that means skipping a run, sometimes we have to and that’s ok.

“Eat when hungry, drink when thirsty and sleep when your tired.”

Remember your health comes first otherwise there isn’t really a point to all this because you wont be able to care for your baby.

If you have any questions, please feel free to comment or send me an email @ janidtoit@gmail.com, I’d love to hear from you! Otherwise follow me on Instagram or on Facebook!

If your currently Pregnant and want to continue running have a look at my ‘Running Pregnant’ Series, click on the links below:

Running pregnant: first trimester

Running pregnant: second trimester

Running pregnant: third trimester

Also follow me on Pinterest for more interesting articles on Running, Running and Breastfeeding and other Health related things

Happy Running

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Jani

Healthy Habits Race Reports

Jumping Kids : Jackrabbit Charity Trail Run

Date Held: 18 November 2017

Distances: 5km / 10km / 13km

Terrain: Trail running

Venue: Hoogland Health Hydro

Website: My Road Less Travelled and Jumping Kids

Photos by:
On Saturday 18  November

Nov 23, 2017
Jani du Toit
0 Comments
Race Reports

Race Report: adidas Run your crew, Johannesburg, South-Africa

Date: 3 December 2016

Distances: 12km, 8km, 4km

Venue: Newtown Junction JHB, South-Africa

Website: runyourcrew.com

 
On 3 December we shut down the streets of Johannesburg. Hundreds of teams came together to

Dec 13, 2016
Jani du Toit
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HI I’M JANI – RUNNING MOM

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Crazies!😜🤪 . Tonight my husband and I just h Crazies!😜🤪
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Tonight my husband and I just hopelessly laughed at the dinner table at how things were just going wrong🤭😅🙄 I think we laughed to keep us from crying 😂 I think we both felt a bit exhausted at the end of today and we just didn’t have the energy to deal 🤦🏽‍♀️
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Paul is at a point were he is CONSTANTLY talking 😵😵obviously my child because he just doesn’t know when to shut up🤭😂🤦🏽‍♀️he just continues, weather you are listening or not😶😶he has also started tapping me on the arm or on the leg now and then he says “Mamma!! Luister jy?!, Mamma Luister, mamma!!” 😐😶😂 and I block him out so well that hé gets sooooooo upset when he realizes I’m not listening 🤭
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So you have two tired adults, and a kid at the dinner table that won’t keep quiet, along with Lily who grabs anything and EVERYTHING!😮😬🤦🏽‍♀️ everything has to be at least 50cm away or she wil go for it! And she is so fast😶😜😣she also refuses to sit stil in her high chair, so much that she climbed over onto the dinner table , grabbed the open jar of mayonnaise 😮🤭luckily I grabbed her and my husband the Mayo so there wasn’t to much of a mess, she then had her dinner sitting on the table, she threw the boiled egg on the floor and at me , stole my avocado samie only to spit it out again, as she tried to grab my mug, I tried to stop her , only to bump over a whole glass of water 🤦🏽‍♀️😂😂😜so then we just laughed 🤦🏽‍♀️🤦🏽‍♀️🤦🏽‍♀️😂😅😅
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These kids are crazy but I can’t imagine what else my husband and would have been doing tonight if they weren’t here😂❤️😍🤷🏻‍♀️

#thisisforme #sunrisemind #april100kmchallenge2021 

#ASICS #ASICSFrontRunner #SoundMindSoundBody #ASICSFrontRunner2021 

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#runningmom #asicsfrontrunnerza #noexcuserunner #runningpregnant #jbrobinblog #breastfeedingrunner #12monthspostpartum  #breastfeedingmom #momlife
Threshold Run ⭐️⭐️ this mornings run was n Threshold Run ⭐️⭐️ this mornings run was nothing short of fun! 🤩🥳 
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Again I was not sure if I should go or not... Being a woman has a few annoying let downs and during certain times of your cycle your body reacts differently and going for a run might not be as beneficial as you might think.🤷🏻‍♀️😕
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So I almost did not go... or I was thinking about that...🤷🏻‍♀️😅 and I’m so glad I went anyway, cramps and all😂 it was such a great run! And I felt like I wanted to fly!🥳🤩 but coach kept pulling me back😂 which is probably good if I’m gonna run 18km Saturday 😬😬😬😮 a bit nervous, these hips of mine are not what they were pre baby...
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Join me at 1pm today for a coffee date with @carlawestfitness on Instagram IGTV about everything Mommy running and running and breastfeeding, or just breastfeeding or just running 😂 ☕️ 🌸🌸 it’s gonna be fun! 🤩

#thisisforme #sunrisemind #april100kmchallenge2021 

#ASICS #ASICSFrontRunner #SoundMindSoundBody #ASICSFrontRunner2021 

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I Did it!🤩🤩🤩 . Small victories! 🤩I did I Did it!🤩🤩🤩
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Small victories! 🤩I did it! I actually got my ass out the house for a solo run😋😋😅it was quite a argument with myself I have to add, after dropping the kids at school and getting back to a oh so silent house it is so tempting to just sit down and have a peaceful cup of coffee...😋☺️ the cup of laziness I call it! 😒😒😬🤦🏽‍♀️ the cup of coffee that delay’s my entire day, makes me feel tired and prevents me from having a amazing day, haha, the lie! That makes me think that if I just sit down for 15min, I’ll be recharged...🙄😒😒uuuuummmmmm WRONG!! 
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The run was amazing, I’ve been doing group runs for a while now, and forgotten how much I love music on my runs!🤩🥰🥰 so we had a little dance party on my run today, Mr @pitbull and I 😍 such a sucker for his music on a run🥳🤩🥰
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Now I feel like I’m on top of the world! Breakfast, shower , nappies and then work😋😋⭐️
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#thisisforme #sunrisemind #april100kmchallenge2021 

#ASICS #ASICSFrontRunner #SoundMindSoundBody #ASICSFrontRunner2021 

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#runningmom #asicsfrontrunnerza #noexcuserunner #runningpregnant #jbrobinblog #breastfeedingrunner #12monthspostpartum  #breastfeedingmom #momlife.
Hiiiillllllssss ⛰ . So firstly, I’m surprised Hiiiillllllssss ⛰ 
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So firstly, I’m surprised by how I manage to get up and go for a run this morning and it was probably only because I knew that @virgullesteenkamp  was waiting for me😂😂 and that’s perfect! That is just the accountability I meed at this point of my life 😂🥴
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Lily had a rough night, and I’m not even mad or annoyed, I feel so sorry for her🙁😰 het teething at this point is super intense and I’m also confused weather she had flue symptoms because of flue or because of the teething, anyway, she has such fever spells, her voice sounds funny, and you can see the cuddle baby as she is, those cuddles have just increased 🥰 not complaining, but shame man, the poor thing!😞
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For the first time in weeks I feel myself, And thats weir because my dishwasher is broken, 😂and I’m still coping 🤣 I basically had a pajama day yesterday, looking after the kids and just doing nothing, and my husband comes up to me and says “I like your hair!”😋😋 and I was like huh? I look terrible, dirty shirt, no Makeup, hair super messy, but yes newly dyed at home with some stuff I from from someone, not even blow waved or anything 😂😜
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But I suspect it doesn’t really have anything to do with my hair... maybe its just an outward symbol of me feeling better, and he can see that? 🌸 I dunno, 😅🤷🏻‍♀️
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Ready to get lots of stuff done this week - please let it just not rain...🙏🏻😒coz that might throw me 😂

#thisisforme #sunrisemind #april100kmchallenge2021 

#ASICS #ASICSFrontRunner #SoundMindSoundBody #ASICSFrontRunner2021 

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MotherHOOD😎 . Saturdays run was fun, the last 5 MotherHOOD😎
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Saturdays run was fun, the last 5km was tough I have to say,😅my hips and pelvic floor just isn’t the same after giving birth, and I know I have to keep doing exercises, I know, but flippen hell man!!😩😂that shit hurts...😒😕
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But the run was made much more tolerable for me because of the conversations I had, and it honestly felt like I needed it. ⭐️ the last 7km back was a proper vent and chat session with another Mom that is not the same age as me, we don’t have the same occupation, we didn’t study the same stuff, our lives were pretty much different... but it also wasn’t 😕
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I’ve been talking to allot of other Moms and some are close friends and other are Mom’s I’ve gotten close with over Instagram and haven’t met them at all before! And the discussions are the same, the things we go through are the same, 🥴😅motherhood is hard and we’re all going through it, in different ways, but also pretty much the same same 😕🌸 allot of the times I find myself feeling hopeless, like this is an endless cycle of shit shows😅😒followed by amazing heart bursting moments 💗💗 & then crazy crap again 😂🙄 & in these moments we can get caught up in feelings and emotions, 
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☺️but remember it gets better again - I see you there mama, trying your best. I see you showing up each day, even though you feel exhausted. I see you making tough choices for your family even when your not sure if they are right. I see you working tirelessly, even when it seems never ending. I see you doing an amazing job, even though you doubt yourself. I see you mama, and you are more than enough.💗 and if you see another Mommy struggling, go ahead and remind her of this too!😉⭐️
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Whenever you’re feeling hopeless, hug your child. It’s amazing how they remind us our life is always full of Love! 💗

#thisisforme #sunrisemind #april100kmchallenge2021 

#ASICS #ASICSFrontRunner #SoundMindSoundBody #ASICSFrontRunner2021 

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Symphony of Cries 🙄 . I feel a little shell sho Symphony of Cries 🙄
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I feel a little shell shocked to be honest 😐😂🤦🏽‍♀️ my afternoon did not go as planned 🤦🏽‍♀️ 
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The plan was- take kids for a run to waste time, make dinner, eat, bath, bed...🤩 easy peasy!
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But then out of nowhere there was Thunder and lightning...so no run🙄🙄 so my afternoon went - no run, get fussy kids in house, out of rain, get AALLLLL the washing off the line while kids cry and moan...🤭 then proceed to try and make dinner - from there on both kids were super fussy 🙄 no flippen idea why, then I had the smart Idea to bribe them to stop crying by giving each a piece of chocolate, 🤦🏽‍♀️Lily freaked out , practically screaming coz she wanted more ...🤦🏽‍♀️ then we had dinner and everyone calmed down, then we played Legos and Lily broke Paul’s house, Paul grabbed the legos from Lily🤦🏽‍♀️, big tantrum. So we went to have a bath eventually everyone calmed down again, 🙏🏻 I managed to heat up my coffee, and then Paul proceeded to spit Lily in the face with water, again, and again... and again 🙄 then more tears..🤦🏽‍♀️
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I dress Lily, give het a book and fetch Paul, I dress Paul and have a huge fight with him, coz he doesn’t want to sleep in a disposable diaper hé wants his ‘Dudu-Doek’ (a cloth nappy) 😐🤦🏽‍♀️ I try and explain that everything got wet in the rain and is not dry yet.😐do you think he cares?!😔😔😣 eventually he just forgot about it.
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Then I pick up Lily for story time, and then as I bend down with her in my arms, Paul jumps up on the bed and they bang heads - Like hard🤭🤭🤭😱😱 like I was concerned hard🤭😐 how do you comfort two hysterically screaming kids 😵😵😵
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Finally everyone is ok again, Story time done, I sit down to breastfeed Lily and ask Paul to lean over and put of the lamp - and then after Lily latches Paul slips off the bed and falls in the dark on the floor and again bangs his head 😲😮😶😶Lily detaches from the boob and also starts crying hysterically 😐😐 WTF...
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Enter Husband  back from his business trip 🙏🏻 Thank goodness 🙄🙏🏻💗
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Everyone is fine now⭐️ and my coffee is cold again...
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#runningmom #asicsfrontrunner #asicsfrontrunnerza #noexcuserunner #asicsfrontrunner2020 #runningpregnant ##breastfeedingmom #momlife
13 Months of Breastfeeding, 395 Days , 9490,01 hou 13 Months of Breastfeeding, 395 Days , 9490,01 hours 🤍 #breastfeedingrunner 
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Cracked nipples, clogged ducts, engourgment, Running with two bra’s, coordinating runs with feeds, sleepless nights, cluster feeds, leaking, teething, biting spells, nursing strikes, no privacy, pumping, milk shortage, lactation cookies, formula supplementing, Mom Guilt, bonding, cuddles, so much love, and always worth it 🤍🤍
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Some days I wish it would end and others I’m so thankful that we’re still going. 🤷🏻‍♀️🌸😅up and down like a Yo-Yo! Breastfeeding is tough but rewarding and something I’m thankful for being able to experience, two very different experiences with both kids 🤍

#thisisforme #sunrisemind #april100kmchallenge2021 

#ASICS #ASICSFrontRunner #SoundMindSoundBody #ASICSFrontRunner2021 
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#runningmom #asicsfrontrunner #asicsfrontrunnerza #noexcuserunner #asicsfrontrunner2020 #runningpregnant #newmom #clothdiapers #plasticfree #jbrobinblog #workingmomlife #breastfeedingrunner #shoereview #10monthspostpartum  #breastfeedingmom #asicstrabucomax #asicsrunning #momlife
First proper Trail run in months, and it was great First proper Trail run in months, and it was great 😜🥳🤩 joining up with a group has been the best so far , #runningworxclub 🤩 I felt like myself again this morning and our morning family routine was also great 😌 I ran with one of the stronger guys in the group and it was nice to have a motivation to keep moving, not to rest to much💪🏻⭐️ I’m very happy, and excited to start next week’s training 🥳🥳🥳
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Although the kids basically destroyed the house while I was gone...🤦🏽‍♀️🤦🏽‍♀️ not sure if they woke up before my husband and decided to just do their own thing or what, but there are toys everywhere, especially looks like Paul probably woke Lily and threw all the toys and dolls into her crib🙈🙈😂 but everyone was alive when I got home, clean nappies and all💪🏻😅 
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Rest of our day has just been peaceful time at home, playing with the kids, swimming and painting, and now, everyone is gonna nap... so I can take a shower and prep lunch, flippen starving after this mornings run😅🥳 which I’m also greatfull for , because when I don’t run, I don’t always eat, and food like running makes me happy, 😂

#thisisforme #sunrisemind #april100kmchallenge2021 

#ASICS #ASICSFrontRunner #SoundMindSoundBody #ASICSFrontRunner2021 
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#runningmom #asicsfrontrunner #asicsfrontrunnerza #noexcuserunner #asicsfrontrunner2020 #runningpregnant #newmom #clothdiapers #plasticfree #jbrobinblog #workingmomlife #breastfeedingrunner #shoereview #10monthspostpartum  #breastfeedingmom #asicstrabucomax #asicsrunning #momlife
True 🤍 Love . I think that what kids are 🥰 . True 🤍 Love
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I think that what kids are 🥰
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Lol amongst other things too, 😅😂🤦🏽‍♀️but thats the part that sticks 🥰

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#runningmom #asicsfrontrunner #asicsfrontrunnerza #noexcuserunner #asicsfrontrunner2020 #runningpregnant #newmom #clothdiapers #plasticfree #jbrobinblog #workingmomlife #breastfeedingrunner #shoereview #10monthspostpartum  #breastfeedingmom #asicstrabucomax #asicsrunning #momlife
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