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After Giving Birth
You've made it through pregnancy and delivery. Now you want your body back! At FitMomLife, we can help you get there. Before you get started with my Fit-Mom-to-Be "Prep Kit to Bounce Back Fast" program or any other fitness routine, let's answer some common questions.
How soon after delivery is exercise safe?
Ask your doctor before you begin any exercise routine. Generally speaking, if your delivery and pregnancy didn't present any unusual problems and was a typical vaginal birth, you should be able to begin a routine as soon as you feel you're able.
If you had a C-section, you'll need to wait a minimum of six weeks.
Where do I begin?
I'll help you step by step with my Fit-Mom-to-Be "Prep Kit to Bounce Back Fast" program. But by fast, I don't mean overnight! Give your body time to heal and keep in mind, you're not entirely finished with the adjustments of motherhood. If you're nursing, lactation will present a number of changes to your body that are different from pregnancy. Start back to your exercise routine as if you are a beginner, one step at a time.
Try kegal exercises first. Squeeze your vaginal muscles tightly, hold for thirty seconds and release. The great thing about this exercise is you can do it while nursing, changing the baby, watching television ... just about any time. And the benefits are great!
Pelvic tilts, pelvic floor exercises, walking and swimming are all considered safe exercising for the recovering mom. But remember, talk with your doctor first! Heavy lifting after a C-section is a no-no until your doctor tells you it is safe.
You still have the hormone, Relaxin in your system. This hormone is nature's way of relaxing the joints in the pelvis making ready for childbirth. Take it easy, slow and use controlled movements so you do not pull too hard or too far during your recovery period. Stretches should not last for more than 10 seconds.
Should I diet?
The short answer is "no". Diets don't work!
Throughout your pregnancy, you were careful to eat healthy foods and watch your weight. Don't stop doing the right thing now! If you're nursing, you need an extra 500 calories and an extra five pounds to remain healthy while your body produces milk. Nursing burns calories like crazy so now is certainly no time for crash diets, which truly don't work anyway.
My Fit-Mom-to-Be "What to Eat" Guide will help you modify your post-partum diet to help you ingest the right amount of healthy calories to help you get back in shape – fast!
Does a workout affect breast milk?
Some studies suggest that lactic acid changes the taste of milk, which some babies may reject. To avoid this as well as heavy breasts during exercise, nurse or pump your breasts before your workout. The safety of your breast milk is not affected by your workout but even if your baby doesn't seem to care one way or the other, you are likely to be more comfortable if you're breasts are empty.
Workouts do not decrease or increase milk production. You will need to take extra care to have excellent sports bra support.
Quick Tips:
Talk to your doctor before you begin.
Begin your exercise routine as a beginner even if you've been a regular exerciser.
Use slow, controlled movements.
No heavy lifting.
Gradually move up, as a beginner would from shorter workouts to longer ones.
Get a good support bra, refitted for larger, lactating breasts. Even if not nursing, you need good support.
High impact not recommended initially. Start slow!
You can bounce back quickly and safely with my Fit-Mom-to-Be "Prep Kit to Bounce Back Fast" program. I'll help you - step by step - get your body back so you can be fit, be beautiful and be you!
How soon after delivery is exercise safe?
Ask your doctor before you begin any exercise routine. Generally speaking, if your delivery and pregnancy didn't present any unusual problems and was a typical vaginal birth, you should be able to begin a routine as soon as you feel you're able.
If you had a C-section, you'll need to wait a minimum of six weeks.
Where do I begin?
I'll help you step by step with my Fit-Mom-to-Be "Prep Kit to Bounce Back Fast" program. But by fast, I don't mean overnight! Give your body time to heal and keep in mind, you're not entirely finished with the adjustments of motherhood. If you're nursing, lactation will present a number of changes to your body that are different from pregnancy. Start back to your exercise routine as if you are a beginner, one step at a time.
Try kegal exercises first. Squeeze your vaginal muscles tightly, hold for thirty seconds and release. The great thing about this exercise is you can do it while nursing, changing the baby, watching television ... just about any time. And the benefits are great!
Pelvic tilts, pelvic floor exercises, walking and swimming are all considered safe exercising for the recovering mom. But remember, talk with your doctor first! Heavy lifting after a C-section is a no-no until your doctor tells you it is safe.
You still have the hormone, Relaxin in your system. This hormone is nature's way of relaxing the joints in the pelvis making ready for childbirth. Take it easy, slow and use controlled movements so you do not pull too hard or too far during your recovery period. Stretches should not last for more than 10 seconds.
Should I diet?
The short answer is "no". Diets don't work!
Throughout your pregnancy, you were careful to eat healthy foods and watch your weight. Don't stop doing the right thing now! If you're nursing, you need an extra 500 calories and an extra five pounds to remain healthy while your body produces milk. Nursing burns calories like crazy so now is certainly no time for crash diets, which truly don't work anyway.
My Fit-Mom-to-Be "What to Eat" Guide will help you modify your post-partum diet to help you ingest the right amount of healthy calories to help you get back in shape – fast!
Does a workout affect breast milk?
Some studies suggest that lactic acid changes the taste of milk, which some babies may reject. To avoid this as well as heavy breasts during exercise, nurse or pump your breasts before your workout. The safety of your breast milk is not affected by your workout but even if your baby doesn't seem to care one way or the other, you are likely to be more comfortable if you're breasts are empty.
Workouts do not decrease or increase milk production. You will need to take extra care to have excellent sports bra support.
Quick Tips:
Talk to your doctor before you begin.
Begin your exercise routine as a beginner even if you've been a regular exerciser.
Use slow, controlled movements.
No heavy lifting.
Gradually move up, as a beginner would from shorter workouts to longer ones.
Get a good support bra, refitted for larger, lactating breasts. Even if not nursing, you need good support.
High impact not recommended initially. Start slow!
You can bounce back quickly and safely with my Fit-Mom-to-Be "Prep Kit to Bounce Back Fast" program. I'll help you - step by step - get your body back so you can be fit, be beautiful and be you!
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