First of all, congratulations on bringing life or lives into this world. Well done, give yourself a round of applause. Now, since you’re reading this, I’m going to assume you want to get back in shape but would like a few tips to do so. Being an exercise physiologist and having the opportunity to personal train several of my clients through postpartum, helping them to drop pounds and get their strength back, I want to do the same for you. Therefore, I want to share some of the best fitness tips for new moms that I used with them.
Join support groups with other moms who can identify and understand how you feel and what your journey is like. You can share each other’s ups and downs helping one another throughout the process. Some of these groups have bootcamps or group fitness classes that are already established, making the transition easier. Of course, if no group or class is available, consider creating one yourself and finding a local group instructor or trainer in your area.
Be patient with yourself
As I tell all my clients that had a baby or babies, “it took nine months to make and give life, allow yourself nine months to bounce back”. Things that last usually aren’t built overnight or with quick fixes. Learn to accept and enjoy the journey. Use it as an opportunity to learn about yourself and your body, especially if you plan on having more children. It can better prepare you for the next child.
Hire a coach
It only makes sense for me to give this tip as a trainer, hire a coach or personal trainer to help you reach your fitness goals. You can find one at the gym or even online. I suggest finding a coach or trainer that best suits you and your situation. Find one that you click with and listens to you. Take advantage of technology. Online personal training allows you to have more options to choose from for a trainer or coach.
Use your village
I can’t stress this enough, use your village. The village is your family and friends. If you need time to workout, ask your spouse, parents, in-laws, kids, cousins, or whomever you trust your children with for a hand to watch your baby or babies. You don’t have to do this alone and you need time to take care of yourself. Your mental, physical, and spiritual health are important.
Write it Down
Journal everything throughout the process. “People forget but a piece of paper won’t” I heard someone say. Now, one can possibly lose the paper but you get what I’m saying. Track what’s going on with yourself. Write down how you feel, how many sets and reps you’re performing during workouts, and what you eat through the day. It doesn’t have to be long and super elaborate but enough for you to understand your notes. It can reveal what’s working and what’s not.
Start small and realistic
Take small bites or you’ll choke. Don’t bite off more than you can chew. Set realistic goals for yourself. Don’t expect to give birth and be back in the gym doing 60-minute intense workouts, tossing weights everywhere, and doing heart-pounding exercises. Ease your way back gradually.
Make it easily accessible
Make working out accessible by making your environment more workout-friendly. Invest in some fitness equipment like an exercise bike, dumbbells, or resistance bands. Keep a bag of resistance bands accessible in places you can workout. Keep them in your living room, your car in case you go to the park, or in your bedroom if you have the space. In addition, leave sticky notes around the house as reminders. Become a member of a gym that you must pass on your way home from work.
Listen to your body
This has to be one of my favorite tips to give in general, listen to your body. I have reminded myself of this because it’s so important to do. When your body is tired, it more than likely needs to rest or be refueled. If a certain exercise hurts, your form may need to change, or perhaps you should bypass the exercise and choose another. Your body speaks to you daily and often, learn to listen to it.
There you have it, some of the best workout tips for new moms that you can start using today. Again, congratulations. Enjoy some time off and bond with the new addition or additions, then start easing your way back into working out. You’re going to have to be in shape to keep up with them once they get moving on their own.
Hope that you found this article to be helpful. Please share it with your family, friends, co-worker, or whomever to share the knowledge and improve lives. I have an article for new dads as well here. If you need some one-on-one assistance, visit my services page. You may check out more of my blogs and/or healthy lifestyle resource page for more great companies that help you.
Be Healthy Be Balanced, Be You