Welcome to episode #17 of the peaceful power podcast today we are going to discuss post pregnancy fitness and my personal journey along with my personal setback.
The postnatal world can be a sticky one to dive into for fitness. There is not a lot of help for woman after we have the baby. The first few weeks are such a blur you don’t think to ask questions about yourself as your major concern is your new bundle of joy. Then you decide to peruse Facebook and instagram and see all of the woman who were pregnant the same time of you working out again. You decide well it looks like I should be to. This is where the problem starts.
-Most people know to wait until 6 weeks for the doctor to give them the okay. Then we are sent on our way. If you don’t know what to do you assume your all good and go back to your old routine. Which makes me cringe. The first thing you should do is check for diastist recti.
-No matter what avoid crunches
-Pelvic floor rehab – pelvic tilts, toe dips, heel slides, bridge holds, squats not to low
-Avoid running & jumping
-I’m just starting to get back into lighter versions of my old workouts. Depending on how much working out you did while pregnant, and before pregnancy will determine how fast you can go back to old workouts. Listen to your body.
Now I’ve personally had a major setback that is just getting me back into lower body workouts now. To put a little context around my recovery a quick synopsis of my birth it was a 22 hour labor, intense labor for about 7 hours, and pushed for about 2.5 hours. I did have a slight tear that needed two stitches. I did not get an epidural and just used laughing gas a less intense formula then you use at the dentist. At one point during my delivery the doctor came in to threaten me with an epidural as I was not progressing or relaxing my transverse abdominis fast enough.
-Learn to let it go
-I didn’t need to do kegels
Right after birth I was in a lot of pain especially when sitting. Along with the physical pain I mentally was quite out of it for about 2.5 months. I never even realized it until I was out of the fog. I think starting back with my self care routine, going to yoga classes, meditating, and workouts helped me get back to myself. My major physical set back was related to my booty. I was in a lot of pain every time I had to use the restroom.
-Went to the doctor multiple times
-Told not to do lower body exercises until 4.5/5 months
My own experience has made me realize how important listening to your body is. Taking things slow to rebuild has been my motto. I still have about 20 pounds to lose. After the initial weight loss from leaving the hospital my weight has not budged. So I only weigh myself once a week to not get frustrated. I pay attention to how my body feels doing workouts which I can notice a definite increase in stamina, strength, & flexibility. I also have been noticing my body toning up more. So eventually the weight will come off. I am breastfeeding and not sleeping fully yet as my son still gets up at least once in the middle of the night. So I’m hoping once that balances out my hormones will find a new healthy balance.
So remember if your coming back post baby take it easy, don’t rush things, and most importantly listen to your body. If you want to find out more information about my current workout routine I have been posting on my instagram- safire_andrea to help show woman taking it slow will help your body recover for the long haul rather then looking for the next quick fix. If you have any friends who are pregnant or just had a baby feel free to share this episode with them and don’t forget to subscribe and write a review on i-tunes if you feel so compelled.
Go out there and spread your peaceful power
Until next time,