Your whole life changes when you have a baby. Your body is different, your mind is different and you are now responsible for a brand new human being. Time may be very limited for you and I’d like to suggest that taking care of you may be just about the most important thing you can do for yourself, the people around you and your baby…after all you can’t pour from an empty cup. I’ve compiled some of my health and fitness tips for new moms who would like to integrate fitness and healthy habits into or back into their lives after baby has arrived.
It is important to note that you must check with your doctor before starting any new fitness routine. Your body has been through a lot so it’s important to listen to it and take things slowly, until you are fully healed. You may have to wait up to 12 weeks before being able to exercise the way you could before pregnancy so please be patient with your bodies journey!
1. Embrace this Moment:
You may be tired, sore, hormonal and all of the above at once but take a breath and embrace this moment. You have a new baby and your whole life has probably been turned upside down. Take a breath and realise that this moment is precious and you can only be as present as you let yourself be. Write down your thoughts as you go through the ups and downs.
2. Remember Everything Counts (and you can do it from home):
The most important fitness tip I have for new Moms is don’t let yourself get overwhelmed with the bigger picture…just get moving! This could be as simple as doing 10 squats while brushing your teeth or walking up and down the stairs once an hour. In this postpartum period, it is important to focus on strengthening your core muscles and your pelvic floor, which have been weakened during pregnancy and the birthing process. Kegel exercises can be done a few days after birth safely. They help to strengthen back up the mind to muscle connection between your pelvic floor muscles and your brain. This exercise involves imagining that you are stopping the flow of urine and gas, holding for a second or two and then releasing again. Perform this action up to 40 times per day. Don’t worry if you forget, just get some in when you remember.
3. Be realistic:
Throughout the course of your pregnancy your body has gone through some major changes and it’s important to recognise that these changes will be not disappear overnight. It can take up to a year before hormone levels and your centre of gravity return to your normal, so cut yourself some slack along this journey and look at the bigger picture.
4. Choose high quality food:
Fill yourself up with as much fresh, unprocessed food as possible. Not only will you be nourishing your body but you’ll also be satisfying your appetite on lower calorie but more nutritionally dense food. This is especially important if you are breastfeeding. This is a win win in the battle helping you lose the pregnancy weight. You will be supplying your body with nutrients for health, which automatically reduces cravings and your energy will improve. Healthy eating doesn’t need to be time-consuming. You want to increase your intake of fruits and vegetables which can be snacked on in raw form. Raw nuts and seeds should also be included in your diet as they supply healthy fats and proteins and are handy snacks that need no preparation. Just be aware of portion sizes when it comes to nuts…those calories can add up fast!
5. Drink plenty of water:
Water is an essential component of a healthy diet. Not only will it help you feel fuller between meals, it also helps with milk supply if breastfeeding and aids in fat loss. If you are in any way dehydrated, your energy will suffer and oftentimes by the time we get the signal to drink (thirst), we are already significantly dehydrated. So, drink up!
6. Be kind to YOU!
Your health and wellbeing are important. It is important enough to prioritize. Self-care is not selfish. It is essential. By taking care of yourself, you also teach your child as they grow to respect and appreciate themselves, their bodies and their health. Watch out for negative thinking creeping in. It will destroy the energy you need to meet yourself on this road to fitness. Every time you catch yourself saying something negative about your body or your situation, mentally say ‘stop’ in your mind replace the thought with someone positive. Your energy follows your thinking so if you want to feel good, you must guard your thoughts. If you want to feel better in any moment, just ask yourself…. what thoughts can I think to just start to feel a little better?
7. Sleep as much as you can:
8. Find some accountability:
Share you goals with those people who will support you. You don’t have to do this alone. If could be joining a mum’s exercise group, taking a weekly walk with a friend or hiring a personal trainer to come to your house. Write down your goals on paper also. Look at this goal on a daily basis and visualise yourself achieving that goal one small step at a time. YOU CAN DO IT!
I train clients online! So if you would like to work with me, check out my Online Coaching here
Also, take note that is very important that you have received clearance to get back to exercise and this can be 6 weeks or longer after giving birth.