What to Expect from Your Workouts When You’re No Longer Expecting

People give you all kinds of advice on life after you have your baby (ehm-sometimes too much advice), but you honestly won’t really know what you need or how you’ll feel until you find yourself lying at home on the couch with an icepack, a jug of water, snuggling your brand new human.

Will you feel like you can’t walk for weeks? (ME!) Or will you feel ready to get back into your workout routine right when you’re cleared? Having an active pregnancy right up until the end does not always translate to jumping right back in to where you left off!

Whenever you are ready, there are some things you maybe don’t expect when you try to start working out again:

  • Leaking… enough said.

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    Must have.

 

  • Being worried about milk supply, soreness, engorgement etc etc.

 

  • Being interrupted multiple times by crying, pacifying, feeding, holding your baby, and taking your own pee breaks!

 

  • Not being able to hold your pee in when you jump or run

 

  • Not being able to do upper body weights EVER because your arms & shoulders are perpetually sore from carrying baby & the heavy car seat around

 

  • Being so tired from not sleeping that it takes days to muster up the courage to workout, & then several days before the next workout because you’re still sore/tired from the last one

 

  • Your old workout clothes don’t fit the way they used to & you may not feel like yourself

 

  • Starting, then stopping for several weeks, then starting again, then stopping again. It may take many more months to get into a regular routine than it did pre-baby! And just when you get into a routine, your baby may switch it up on you.

 

  • Needing way more pelvic floor work than you think… Taking a break from your old HITT routine & sit ups to focus more on kegel exercises, glute bridges, wall sits, light sumo squat pulses… The “boring” stuff. Your insides need to HEAL!

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  • Feeling guilty because you’re not giving your baby your full attention (or maybe have a sitter while you head to the gym), but hey, mama’s gotta be strong to handle the craziness of motherhood!

 

  • Your body may feel up to it, but your mind may not, especially if struggling with postpartum depression, anxiety, or hormonal fluctuations

 

And because everyone has to offer their 2 cents new moms, I’ll offer mine:

You might not bounce back right away, so take your time, be gentle with yourself, and laugh at yourself A LOT.  Your body just went through an amazing and incredibly taxing miracle. Any time you’re active is a victory! Take it one day at a time, and focus on getting some movement in each day–walking with your baby around Target counts 🙂 Speaking as someone that has always LOVED to workout and was running the stairs hours before my water broke, it has taken me 6 months to feel up to a consistent routine again, and really wanting to get back into it.

As with most things worth doing, the path is often not linear, but we keep working at it. Listen to your body, and push yourself–or tell your partner to push you– when you feel up to it and know you need to! And remember, even if you’re not thrilled about how your body looks postpartum, please appreciate it for how it housed your little one and worked hard to bring them into this world ❤

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My first “walk” 1 week post-delivery in January. Walks have been my saving grace to get me out of the house and doing light cardio when I don’t feel up to more.

So I signed my Husband Up…

One of my favorite parts about being married is having a partner in life to push you to become your best and support you in your goals. My husband has, of course, been very supportive of my health and fitness endeavors, including me being away some nights to personal train and selling Shakeology.

We both have struggled this past year to get into a fitness routine with our sedentary jobs and busy lifestyle. When we decided to try Shakeology, we both immediately loved how easy it was to get our nutrition in first thing in the morning while he calmly reads to start his day, and I rush around 🙂 The shakes gave me more drive and energy to get up in the mornings and do my cardio/weights at our apartment gym or my Pi-Yo DVD on my yoga mat. I committed to no excuses in 2015 and have not looked back! He, however, wants a little kick in the butt when it comes to starting a new fitness regimen and not feeling bored with the same old lifting exercises or running.

Naturally, I recommended a Challenge Pack and for him to join my challenge group coming up. These Packs give you the most bang for your buck! It includes a DVD set of a workout, a meal plan nutrition guide, a 30 day supply of Shakeology, a subscription to the Beachbody online resources, and a support group to keep you on track.

I went back and forth on what program to recommend for him and settled on Focus T-25! Between Insanity, P90x, the 21 Day Fix, Body Combat, and others, why this one?

1. T-25 is 25 minutes a day, which with a demanding job is ideal for him getting in a good effective and balanced workout in a short amount of time. It’s 5 days a week with 2 days to rest. High intensity training like this one, has been proven to increase your metabolism, aerobic capacity, and strength.

2. The program is 70 days. It starts with an Alpha phase which is an introductory phase to get you back into working out again. Since he hasn’t been intensely working out for quite a while, I don’t want to scare him away 😉 After you accomplish Alpha, you move on to the more advanced phase, Beta, so the workouts will always be challenging and diverse.

3. He doesn’t need to lose weight, but simply wants to find a way to get his health back in tip top shape. It comes with resistance bands and works on cardio, intervals, abs, speed training… all things I think a former athlete like him would get into!

Can’t wait to see his results! and I look forward to having a workout buddy every morning! Check out all of the Challenge Pack Options here: MY SITE

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Total Body Dumbbell Workout

Only have a pair of dumbbells and limited time? This workout will get your heart rate up, tone your entire body, and uses compound exercises to increase power and endurance. These moves are foundational to building so many other workouts! I personally like to rotate 3x’s through 2 of the exercises and then move on to the next pair.

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Demo Video below shows the side lunge shoulder raise, forward lunge into row, and 1 leg deadlift with rear delt raise.