Love Your Baby Body: Pre and Postpartum Fitness Tips from the Experts

First, I would like to say congratulations on the birth of your sweet little baby!  This is probably  the most craziest, wonderful, stressful, happy, exhausting time in your life.  Learning how to be  a mom to a tiny human, round the clock feedings, spit up, and the pure love that you feel has  you running a 10k on a daily basis, am I right??   

And now, you find yourself ready to drop the baby weight and get back into your pre­baby jeans.  I’m working on that myself­­, I have a 9­month old daughter.   

If you’re reading this, I bet that you’re ready to get back into a fitness and nutrition program that  will help you achieve your goals.  I can also bet that you’re probably looking for somewhere to  start.  You came to the right place!   



When I work with clients who have just given birth, I start them off on core retraining within the  first 24 hours post delivery.  This is not a traditional workout by any means.  We start with belly  wrapping to encourage the spontaneous healing of diastasis recti (ab separation) that takes  place in the first 8­weeks post­delivery and a breathing technique that engages the pelvic floor.  After all, it has become quite weak during pregnancy which will explain the leaking when you  sneeze, so we want to work toward rehabbing that so that it doesn’t continue.   

If you’ve had an uncomplicated vaginal birth, we then add in some very low­ impact movements  week by week.  If you’ve had a c­section or perineal tearing, you may want to wait and another  week or until the pain subsides.  If you feel pain at any point while exercising in general terms,  STOP­­especially postpartum!  This is not normal.    

Be sure to start when you’re ready and only when you’re ready.  If you’re not emotionally,  mentally, or physically ready, then wait and don’t push yourself.  You know you best.      It’s important to start slow at first even if it’s only 5­10 minutes.  Every week you can add a little  more, maybe a new movement or adding a few minutes.  There should be nothing too at this  point. With my clients, our priority is   alignment, breathing, and coordination (ABC’s of  optimal core function).   Besides, new moms tend to have scattered sleep, leaving stress  levels higher than before, so adding low­impact exercises maybe all that their bodies can handle  during this time.   



Too many times, this crucial step to returning back to fitness programs is missed and new moms  are returning to programs that aren’t exactly meant for postpartum bodies.  Many prescribe high  repetitions, running & jumping, and planking & crunching which are not ideal because of the  pressure it puts on your core which is already unstable, but your pelvic floor as well.  Even many  mom and baby fitness classes include movements just like these, so if you’re looking for a safe  mom and baby fitness class, check out  Love Your Baby Body Fitness  or get started in an  Online  Fitness Program  which has been specifically designed for new moms.. Other great exercises
include, cycling (not spinning) and walking.  Low­impact to start, gradually build to moderate  over time.   

I also recommend getting assessed by a pelvic floor physio during pregnancy as well as after.  They can assess from an internal perspective.  They can look for a hypotonic pelvic floor (weak)  or hypertonic pelvic floor (tight) which is important to know and treat to avoid things like  incontinence or pelvic organ prolapse down the line. 
    
To give you a timeline is impossible.  Every woman, every pregnancy, and every birth is so very  different.  Start slow and week by week add a little more.  Fitness after baby is about rebuilding,  recovering, and reconnecting with your body.  It took 40 weeks for your body to adapt to your  developing baby and it may take a year for it to completely recover.  My daughter is 9­months  old and I am nowhere near my pre­pregnancy fitness level, although I have been able to lose  the weight­­safely.    For instructions how to self­assess for diastasis recti,  click here . 

If You have questions about  your results, please don’t hesitate to ask! 

My email address is below.    Love your baby body,  Terrell   

Additional reading:
Dianne Lee  https://dianelee.ca/article­diastasis­rectus­abdominis.php 
Bellies Inc  http://www.belliesinc.com/belly­wrapping­what­when­why­and­how/   Mom’s Fitness Boutique, instructions for self assessment  http://www.momsfitnessboutique.com/#!Did­You­Know­Abs­Can­Separate­Mine­Did/cvk5/56f9b 6c90cf2e3ce9bb1d208   

Do you have questions regarding your postpartum fitness plan?  Would you like to delve a little  deeper and find out how you can get back into shape safely and effectively?  Please send me  an email:  terrellbaldock@momsfitnessboutique.com .  I read and answer all of my emails  personally and love hearing from moms just like you!     

Terrell Baldock is the owner of Mom’s Fitness Boutique located in London, Ontario.  She is a  Prenatal & Postnatal Exercise Specialist, a certified Core Confidence Trainer with Bellies Inc, a  certified prenatal and postpartum doula, and currently pursuing a certification with Precision  Nutrition.  She is a wife and a mom 2 beautiful children, both under 4. She has come to  understand the unique emotional and physical needs of her clients through her personal  experience and education which has made her successful in her career.     

To learn more about Terrell, visit  www.momsfitnessboutique.com 

Getting Back to Running After Baby #UA #IWillWhatIWant #WDW10km

I have to say, my legs have returned to me a lot faster than I anticipated. I even braved the big hill last week and did my first 5km!


I am, however, a little disappointed about how often I am getting out running. I didn't think that it would be so difficult to balance mom life and duties at home, my husband's crazy schedule and running the 4 year old to and from camp...it's been pretty hectic!

Now we're all a little under the weather, but I am itching to get out running in my new UA Fly By Compression Capris. They're the same ones that have inspired my outfit for WDW10km, which I will be revealing little sneak peeks of over the next few weeks!

Strength training, aside from lifting and carrying a 12lb newborn and a 42lb four year old, hasn't happened but it's because I'm listening to my body and trying to get back to things slowly. Running has been the perfect thing to get me back into a routine of healthy living and physical fitness, as well as setting a positive example for my boys.

I've noticed a pattern. Run twice, rest ten. I'm not super happy with it, it's partially circumstantial, and it will be changing.

In terms of my 50km in August goal, I have run a total of 16km. Still a long way to go in just a very few days!! That's 26km to get under my belt to finish the final station in the LOST running series and 34km to my August goal.

Will I be disappointed if I don't make it? No. I know in reality it was a bit of a lofty goal, that I'm just 7 weeks postpartum and only cleared as of yesterday by my doctor to get back to my regular training. The mental break that running gives, the sense of accomplishment and the feeling that I'm doing something for myself that I am proud of is all that I need right now.Self care is so important, and running is definitely just the thing that gives me that mental break so I can still be me...and be good to everyone around me.

So...tonight, I run.
Friday, I run.
Saturday, I run.
Sunday, I run.

That's four runs still to go in August, which means I could get very close to my 42km LOST running medal if I push myself and do about 6km each time, and I know that with my new compression capris that is certainly possible.

Can I do it? Follow me on Instagram and see!




Disclaimer: this post may contain affiliate links. As always, all opinions expressed are my own.

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