Check out free tips on exercise, nutrition and lifestyle to help you start getting back on the fitness track!
Being a new mom can be exciting, scary and exhausting. Mentally there are many changes and physically they are major to say the least. The body isn't working like it did before and frankly it looks nothing like it did. There are so many questions as to where to start or what to do. What is the most effective method to achieve success? How could I possibly take care of a baby and get my body back? Well we are going to go through how to eat, water consumption, rehab and rebuilding. Let's dive in.
As a new mom there are many challenges and experiences that will come what seems to be continuously. The baby will present challenges such as sleep deprivation, lack of time, and not knowing what to do. Couple that with a body that isn’t recognizable anymore along with hormones that swing by the second. Even talking about fitness for new moms seems to be not realistic. Funny thing fitness can be exactly what can change everything and improve it all as well. The body goes through such severe changes in weight, structure, and many other ways. These must be corrected to ease many of the challenges moms are presented with. Exercise can bring about rehabilitation while also helping correct body composition changes. Nutrition can help with hormones, breastfeeding, body composition and so much more. Being a mom should be rewarding and fitness can help reap the rewards.
Nutrition can reshape the new mom
Macronutrients and micronutrients are key. Just as when a mom is pregnant she will focus on nutrient uptake during postpartum it should be much of the same. Most cases should be an even higher focus. Everything that was depleted through the pregnancy and birthing process must be restored. Hormones are greatly disrupted in a person without having gave birth with micronutrient disruptions; imagine what a mom is going through. As for the macronutrients this becomes very important if breastfeeding. Having 600-700 calories in a surplus will suffice to help with lactation. To help maintain not only lean tissue but the health of the moms body nutrients must be increased to support. That means protein must be increased to 1g per pound of body weight rather than a typical diet where it 0.8 g per pound. For protein sources there will be a necessity to pick lean proteins that do not cause stomach discomfort such as a casein might cause especially later in the evening. Milk production last throughout the day and has a need to be consistent. Spreading the other nutrients (carbohydrates and fats) throughout the day will allow a consistent intake and supply of milk. Once a baseline is reached then starting to create a deficit can begin to safely cut down on the unwanted baby weight. If ever milk supply starts to diminish to troubleshoot the problem check the amount of water intake and see if that is the issue. If not breast feeding still compiling the right amount of macronutrients and micronutrients while being in a deficit will help correct hormonal imbalances and improve body composition.
Rehabilitating, reshaping and re energizing
After the body has gone through so many changes to expect everything to be okay would not be realistic. Mom’s spines adapt during pregnancy, ligaments become more lax and the abdomen is in shambles. Re-engaging the core is where to start. Fixing the core will help with posture, getting the spine back to normal and fixing at best minor diastasis recti. Diastasis recti can be simple as small tears in the abdomen to as severe as complete separation in the abdominal wall. First step is breathing: as mom inhaled she’ll expand even the deepest parts of the core and upon exhaling it will activate the abdomen. Second step is to activate the core. Start by tightening the abdomen as if preparing to take a punch. This can be done standing upright, lying on back and on all fours. Next transition is incorporating these principles into non weighted movements such as squats and step ups. Step 3 is fixing posture. Making sure the shoulders are pulled back abdomen is tight and body is aligned.
Here’s where the fun begins. Best exercise for reshaping is the one that brings compliance. Utilizing the Trx is short duration, targets whole body and can be utilized by any level of fitness. Group classes are a great way to have social support. Meeting people who are like minded and enjoy the same exercise can create routine. Resistance training is a favorite for many because progress can be achieved over a lifetime and yields great body composition results. Workout apps can be utilized in a home and give flexibility with children and parents schedules. Having a coach to plan everything is a great tool. This is the place where the body could be pushed to change. No matter the choosing reshaping the body can be a fun experience and there is no right or wrong way.
Literally has nothing to do with exercise or nutrition and everything to do with being a mom. Change comes from unexpected places and children bring a maturity, resilience and patience that otherwise wouldn’t exist. Capitalize with this and give a new look for mom. Try a new hair color, wear a different style or simply try something new. This will re-energize and make getting in shape easy. Enjoy the new version of mom and utilize the tools that have been given.
Most important tip: Compliance
Compliance is science. No coach, no trainer and any other experts can claim a diet is any better than another for compliance. Same for exercise everything becomes mute and all the noise about what is best and what is not is just noise. A person can have all the information, the best plan, the best coach and get nothing in return without compliance. 6 in 7 individuals will lose weight when starting a weight loss plan. By the three years’ time that weight loss is usually all gained back. What can create success? What can be done to have lasting success? Realize this is a never ending journey and there is no destination. Cheat meals destroy progress, inconsistency destroys progress and having variety provides instability. Eat the same day in day out, workout harder than the last time every time and prep meals for best success. Don’t look for somebody to solve the problem. Act imperfectly and be okay with things not being perfect. Compliance is the only science that is proven. Every diet, every workout plan and every game plan works 100 percent of the time with compliance.
Fitness for new moms isn’t all that different than any other person once we get past the rehabilitation, the roller coaster style hormones, fluctuating schedule, adapting to the new life in moms life and the new person mom has become. Moms have an advantage in fitness. All the qualities needed to succeed in getting back into shape have already been acquired over 10 months and grow stronger over the days. When things feel pointless or simply just aren’t going moms way they can remember there have been harder times.(No matter the difficulty of the pregnancy personal development has accrued over that time.) The magic pill is in every mom it’s just a matter of finding that diet that sits right with her lifestyle and an exercise program that sits well with the grind she will go through. It’s never easy but it’s every bit worth the new mom becoming a new woman.