It’s time to address this subject: My Postpartum Fitness Plan.
You mean, breastfeeding alone isn’t going to magically melt away the pounds while simultaneously adding muscle?!
It’s been 5 weeks since Jada arrived.
Prior to delivery, I anticipated feeling ready to exercise days after her arrival. But, the truth is, my body was tired and healing. And, that’s okay.
Working out too soon after labor would’ve done more damage than good (for me). Bladder control for the rest of my life was more important than a 30 minute workout, if you know what I mean!
Every pregnancy and labor is different, so it’s important to listen to YOUR body and consult your doctor/health care provider.
Walking was my go-to exercise, and stress reliever, the first week postpartum.
I took it slow and added minutes/mileage each day.
I’m breast feeding which is a chore in itself. My body is burning more calories (roughly 500 per day) trying to keep up with the demands of a hungry newborn.
See those cheeks? We are working hard for those.
So, what did I do?
My priority/goal in the mornings is to nurse Jada and get out the door as fast as possible to walk Cooper. That way (hopefully) she has a full tummy, and can give us at least a peaceful hour in the stroller or more.
Jada likes the stroller, but we have to keep moving. Once I stop, she starts to stir.
Lately, I have been choosing hilly routes to gradually increase the intensity. And, now, I’m really ready to kick it up a notch!
Luckily, many of my favorite exercise routines involve body weight moves or equipment I have at home.
In weeks 5 and 6, I use primarily body weight exercises (squats, lunges, planks, push-ups) as well as some of my prenatal fitness workouts. By the way, my abs did not separate during pregnancy, so the above exercises are fine to do.
After my 6 week postpartum visit, I will reevaluate my goals and intensity. If all goes well, I will begin the Summer Shape-Up Plan.
Don’t get me wrong, I MISS my fitness level pre-pregnancy and the physique that came with it. It will be a gradual road back to my fitness level, and as frustrated as I
may will get, I have to be forgiving.
*Note: Follow my body-after-baby workouts HERE.
Abs are made in the kitchen, right? I start my day with the best intentions of eating well, usually with oatmeal, yogurt & almonds, or trail mix cookies.
Then, it becomes a grab-and-go kind of day. I might not have time to prepare a healthy lunch. And, if I wait too long, I’m ravenous and grab something less nourishing! No excuses, I need to plan better. Period.
Additionally, I am keeping my food simple of late. During a fussy/gassy day for Jada, I go back and track what I have fueled my body with, blaming myself for her discomfort.
Foods like chicken, avocados, whole wheat bread, brown rice, eggs, blueberries, low-fat dairy tend to be best for breastfeeding (unless you notice sensitivities in your baby), so I am consuming more of those.
Smoothies are another favorite.
And, I’m continuing to take my prenatal vitamins and probiotics.
I have every intention of nursing for at least 6 months (update: we made it 16 months), but I know things can change. Accordingly, it’s important that I am consuming enough calories so my milk supply can keep up with Jada! So, I’ll likely be a little soft looking until I’m done.
Edit: You may also find Body After Baby: How I Got My Body Back helpful.
Have you followed a fitness plan in recent months? Which one?
Breastfeeding moms: Do you recommend certain foods? Any to avoid?