Hey pretty Mama,
Congratulations and welcome to motherhood!
I am so excited to what lies ahead of you. It’s a wonderful, crazy, exhausting, yet fun, exciting, and memorable time for you and your family. It’s also a time for nesting with baby, and healing your mind and body (even though you are probably in overdrive, and already becoming an expert at multi-tasking).
With that in mind, I have created an 8 week Postnatal/New Mom Level 1 Fitness Program to enable you to heal and recover safely and effectively with my guidance. Every pregnancy is unique, and every post-baby recovery happens at its own pace. Some new moms bounce back at super sonic speed, whilst others may take longer. This is not a race, and there is no right or wrong. This is your life, your baby, and body! Give yourself a break, breathe and remember to always listen to what your body is telling you!
Postnatal/New Mom Level 1 Fitness Program:
So, once your doctor has cleared you (6-8 weeks post-partum) and you are ready to resume your exercise routine, the Postnatal/New Mom Level 1 Fitness program is designed to help you accomplish your daily tasks as a new mom more easily using your own body weight, bands, and free weights. Special attention is given to posture, alignment, breathing, functional fitness, and safe and effective core & pelvic floor rehabilitation.
We will also check if you have an abdominal separation (Diastasis Recti) prior to any core work and help you heal and reconnect the abdominal muscles to achieve a strong functional core.
If Postnatal/New Mom Level 1 Fitness Program is for you, this is what to expect:
A 45-minute Phone health evaluation to go over your unique health history, exercise history, lifestyle, personal wellness goals post-baby stage, fitness level and diet. This session is vital in order to design a custom, safe and effective Postnatal/New Mom Level 1 Fitness Program.
Postnatal/New Mom Level 1 Fitness Programs are offered in both 30-minute and 60-minute sessions. Your baby can be at your side at all times or if you prefer you may also have the baby in a baby carrier or baby wrap. A lot of my moms love working out whilst having their babies wrapped around them.
In addition you will receive a complimentary Post-baby meal plan to help you shed the extra baby weight, and keep you energized all day.
What you should do next:
You must obtain a written consent from your OB/midwife if your baby is less than 6 weeks old if you had a normal birth, and 8 weeks if you have had a C-section.
You should eat a nutritious snack of complex carbohydrates (fruit, whole-wheat bread, crackers, oats, sweet potato, pasta, brown rice etc.) one to two hours before your session to maintain healthy blood sugar levels during exercise. High fat, high protein, and high-refined sugar products should be avoided within two hours before your workout.
You should dress comfortably and wear light cotton clothes. Dress in layers. Shorts, T-shirts, workout pants, a supportive sports bra, and comfortable workout shoes are recommended.
Have a towel, a small snack, and water close-by to keep you hydrated. If you suffer from asthma, and you are authorized to use your inhaler, have it at hand during your session.