My first and most important tip is to remember that the post-baby recovery starts BEFORE the baby arrives. That means what we do BEFORE getting pregnant and DURING pregnancy completely affects our recovery after the baby is born. So even before you have that little bundle of joy, start making changes in your life to make sure you are healthy and strong. In general, this will make your recovery much easier!
TIP #1: Keep it low impact.
Some moms really want to get the baby weight off right away, however, your body has been through a marathon, literally, and you need to give it time to heal. Follow your doctor’s guidelines and wait the 6 weeks to start any sort of program. Once you have your doctor’s approval at about 6 weeks postpartum, I recommend sticking with low-impact exercises, walking, yoga and a personal favorite, PiYo.
TIP #2: Include HIIT workouts
Once you’re about 3 months postpartum you can start adding in short, HIIT - High Intensity Interval Training- workouts to your routine. These short bursts of intensity are great for revving up your system and burning some major calories and fat. Suggested exercises: lunges, burpees, skaters, pushups. Choose 4 total body exercises, do as many as you can for a minute each, rest a minute, then go again. Do 4 or 5 rounds to start and add more as you increase your fitness level.
TIP #3: Get good nutrition & sleep.
This may seems like a ‘duh’ tip, however, good nutrition and adequate sleep is so important. Eat lots of leafy greens, whole foods, fruits and drink plenty of water. “Sleep when the baby sleeps’ is great advice and while it may be tempting to use that time to "do something", I'm here to tell you....don't! Don't use it to do anything but sleep yourself! Your body repairs itself during sleep. Making sure you’re getting enough sleep will help you heal physically and keep you healthy emotionally and mentally. In addition, when we are sleep deprived, our defenses our down, our immunity is down. We are far more prone to making less-than-stellar nutritional choices, which sets us back in our road to recovery. Sleep is the great healer and will do more for your recovery than almost any other single action. Take that advice, it's been around for generations for a reason, and catch a nap when your baby sleeps. It's truly the best habit your can establish to help you recover more quickly.
We all know there is an app for just about everything - from counting your calories to tracking your steps, using an app is a great way to keep you focused! But with a gazillion apps out there, which one do you chose?
Two of my faves are My Fitness Pal as well as the Nike Fuel Band. But if you don't have a favorite (yet) or don't know where to start, no worries!
Greatist.com has done the leg work and tested hundreds of apps and has compiled a list of the 65 best health and fitness apps. Check it out!
I'm fresh off a whirlwind weekend in Chicago where I taught 5 PiYo classes to groups of some amazing young and extremely talented dancers at the Regional Dance America MidAmerica conference.
After being out of town all weekend, today I hit the ground running. It would be easy to get frazzled, overwhelmed and be down right frantic about everything that needs to happen this week -- it's the last week of school AND my oldest daughter's high school graduation! What?! That is enough to throw any parent into the looney bin! So many emotions, so much excitement and yep, I'm sure there will be some tears.
Anyway, I digress - my point here is that being healthy is not just about the muscles in your arms or legs. It's also about being mentally prepared for the game of life. If we are not strong and centered mentally we will crash and burn...on a daily basis. This is why mind-body formats like PiYo and yoga are SO good for your mind, body and soul.
Check out this great article from Greatist.com for 6 STEPS TO BECOMING MORE MENTALLY FLEXIBLE.
Want to get centered with me? Join me for my NEW WEDNESDAY 6:30am CLASS AT YOGA MONKEY + FITNESS. First class is tomorrrow - see you there!
Married to a college football coach, 3 daughters, Beachbody Master Trainer and Coach, Disney fanatic, aspire to inspire, serve others, and be a force of passion. Meet Julie!