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Post Partum Fitness & Recovery

You asked and I’m sharing!

I get a lot of questions about my post partum body routine. Everyone’s body is different and handles post partum different but we can all feel good…that doesn’t have to be different ❀

I love pregnancy and I love what our bodies are capable of. I think that it is most important to start with loving where you’re at FIRST. I’m not going to get into this because you can read my point on post partum positivity in a different post.

I want this post to be about my post partum process aka how I get my 6 pack back ASAP haha.

This collage shows the day I found out I was pregnant with my second, 1 week post partum and 5 weeks post partum.

1. Before pregnancy….

If you remember me before my second pregnancy, I started it STRONG. I was in the best shape of my life. This made a huge difference with both pregnancies. I had a strong foundation. This doesn’t just mean good aesthetics. It means I had a strong foundation for my health/fitness….my cardio was at it’s best, I had an athletic body composition, clean diet and solid fitness routine. Having a healthy routine makes it easier to keep consistent through pregnancy. It helps you make good choices throughout because you’ve already made a habit of it.

2. During pregnancy….

Exercise and eat balanced. Pregnancy fitness is for maintenance. You’re goal is to stay healthy and pump your body full of lots of oxygen and to keep you strong! Make sure you eat right. I firmly believe our cravings are the result of sugar addiction (lol) and nutritional deficiencies. If you’re craving fast food, you might be low on fats or salt. You don’t need to eat perfect, but like a regular diet eat balanced. One fast food night, sure. Every night because ‘that’s what baby wants’ is a no-no. Baby doesn’t want garbage.

So that’s the quickest run down of pre baby and pregnancy care, if you are pregnant or are wanting to get pregnant and would like more information feel free to reach out to me.

3. Post partum…

This is a whirlwind of excitement, snuggles and no sleep. It’s hard to prioritize working out. It’s hard to always eat a good meal. I get it. I make it a priority to care for myself and if you’re not…you need to also 😚 These are a few tips from my experience which have helped me stay healthy after pregnancies.

  • Meal prep so you’re eating well. Prep snacks, have protein powder handy…it’s a game changer. Especially if you’re breastfeeding, it is crucial to keep your calories up. For snacks I prep raw veges, protein shakes/smoothies, yogurt bowls (frozen fruit and granola), selective fruits, trail mix, granola bars.
  • Drink so much water
  • Set goals. Are you focused on gaining/losing weight? Rebuilding your core or pelvic floor? Improving overall wellness? Whatever it is, set specific goals and remain committed to your why.
  • Exercise. Commit to 3x/week. 30 minutes each session and you’ll notice a difference.
  • Stay as active as you can. This can be hard but I keep up with all my house and yard work. I also make an effort to get at least 10k steps in each day.
  • Tightening serum. I use an oil serum on my stomach and hips to help reduce water retention, and to help tighten my skin again (this is achieved through collagen or collagen like properties). You can see it in my shop
  • Focus on yourself. Focus on your mind. Focus on something you like and something you enjoy. I focus on growing my glutes and legs instead of dropping weight in my tummy. I also focus on improving my cardio again. πŸ™‚
  • Diet. Pick something around 80/20 for balance and clean eating.
  • Tan. I get a tan. It makes me feel better. Whether it’s a spray, at home or in a bed…I always love a little glow and it makes me feel good!
  • Get naked and put work into loving it. I know you probably just laughed and told me to f*ck off but seriously. Do some skin to skin with your baby. Wear your underwear or bra and just get used to being in your skin. Trust me…eventually it works <3 Your kids love you and your body, your partner does so why wouldn’t you?
  • Sweat band…I’ve been using this around tummy very regularly. It’s found my waist again and definitely helped move the fluids out of my tummy faster. I would recommend one of these. Sweet Sweat makes a great one, available on Amazon!

That’s it! There isn’t much to my process but it has worked for 2 pregnancies and worked well post partum for both of my kids. It is important to remember to care for yourself along with your family. Make it a priority to care for yourself. I really can’t say that enough. Care for yourself before pregnancy, during and after. You deserve to feel good. It matters what you put into your body and it matters if you use it or not so choose to make good choices. I don’t follow any diets, I don’t restrict my eating beyond choosing healthy with a little bit of yes. I try to follow as close to the 80/20 rule, 80% good, whole and healthy and 20% pizza, cake and donuts.

I always feel funny sharing personal progress, especially post partum. This can be a tricky time. One thing to remember is not to compare yourself to others. We all have different goals, bodies and different experiences. It’s important to love where you are at and to make sure you are working towards your goals, not someone else’s. 😊

My favourite post partum goal is strength. You’ve just carried and birthed a beautiful baby. You are a strong woman. I like to lean into this and continue feeling strong and powerful. πŸ’ͺ🏼 For me, this means focusing on building muscle and weight lifting. Provided you are doing this effectively, your body will be burning calories while gaining muscle.

Now, I get that not everyone is reading this 4 weeks after having a baby. Is your youngest 3, 4 or 5 years old now? You’re not alone. I know too many women that don’t give themselves the time to care for their bodies post partum. That’s ok, start now. Commit to yourself now.

What are you working on post partum?

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