Search

CONGRATULATIONS MOM! IT'S TIME FOR A WORKOUT


No no. Not so fast lady! You got some healing to do...


I know, those early days after delivery might feel a bit overwhelming especially if you're a first-time mom. Pictures of celebrities in perfect postpartum bodies are thrown right at your face...and you're standing here all messed up, with a belly and a baby in your hands wearing a third shirt you put on today...which has just been puked...again...and...again...



"START WITH A DIET!"

Please don't!


Although you might think the quickest way to lose weight after delivery is diet, let me warn you that this IS NOT and SHOULD NOT be the way to go by any means!


Especially if you're breastfeeding!


The standard recommendation for women who are breastfeeding is to consume approximately 300 to 500 extra calories per day! Of course, the added calories you need depends on your age, activity level and how often you're breastfeeding.


With that said, I'm not urging you to start counting calories. No. I know that sleeping four hours straight might be a win for you at this time and I know you're constantly trying to figure out your baby's needs...


"You've just gone through labour and delivery, and now your coach is asking you to track calories?"

Yea right...


I get it, momma! I don't want to brag you with any additional stuff.


What I would like you to do, is to encourage you to pay close attention to the feelings of hunger and fullness.


That's it!...and we'll move forward when the time is right.


If you're planning to lose weight, you'll want to follow a healthy diet and exercise routine in addition to breastfeeding. That is the combination that should result in a quicker slim down, healthier you and it will give your baby many nutrients that promote healthy growth and development.


With that in mind, we should not forget to


"STAY HYDRATED!"

If your urine is dark yellow, you may not be taking in enough fluids! There are apps, which you can set up to remind you every »hour« to sip another cup;).


«Water alert« might be one of them.


BREASTFEEDING BURNS CALORIES!


I bet you already heard this one. Although I must emphasize, that this doesn't mean breastfeeding is a miracle, it can jumpstart the process.


WHAT ABOUT EXERCISE?"I'M UNSURE HOW TO START ?"

Here are a few tips for the early stage after pregnancy...


1. REHAB & RETRAIN⠀


The first six weeks after giving birth, your body & YOU are going through numerous changes. To do yourself AND baby favor, your focus now should be REST&RECOVERY. When ready, you may begin paying attention to the next steps...⠀


2. CONNECTION BREATH


More valuable than you may think! It helps you connect your core and pelvic floor muscles.⠀


Tip:⠀

Stop “sucking in” your abdomen-relax! Feel the rise & fall of your abdominal muscles. Move your rib cage when breathing.⠀


3. WALKING


Although you may be excited to get moving as quickly as you can (totally guilty). Easing into very short bouts of gentle movement is important in this phase.

Tip:

Start with no more than 10 min once or twice per day. Add up +10min every 3rd week.⠀


4. ALIGNMENT


In the early postpartum period, you may feel like your abdominal, and pelvic floor muscles don’t work the way they used to. Oh gosh, I know how this feels like. Your breath might be a bit “off” and caring for your infant might be physically demanding. Although there isn’t anyone perfect posture, practicing alignment will be helpful for you.

Tip:⠀

Do your best to keep your feet and ankles, knees and pelvis under your ribcage, relaxing your shoulders away from your ears and staying tall through the crown of your head.⠀


5. STRETCHING & MOBILITY


At this stage, you might find yourself stiff or sore, especially in your upper and lower back.⠀


Tip:

Begin with supported or lying stretches and mobility for the neck, shoulders and upper back, especially if you are breastfeeding!⠀



There you go. Let me know if that was somehow helpful for you...


Till next time...



*This guidance is NOT medical advice and all pregnancies, birth methods and recoveries vary by individual and experience. It is highly suggested to prioritize rest above stress. For at least the first six weeks postpartum, keep activity levels low to moderate and know that less is more right now.


You might also be interested in:

BODY AFTER DELIVERY & SOCIAL PRESSURE

SOCIAL MEDIA & POSTPARTUM ONLINE PROGRAMS

WILL EXERCISE AFFECT MY BREASTFEED BABY? - WHAT DOES THE RESEARCH SAY…

BREASTFEEDING ENCYCLOPEDY