Postpartum Fitness Plan

My Postpartum Fitness Plan

Its been just about three months since I  had Remi , crazy how fast time flys by. I was cleared by my doctor at 5 weeks and was so ready to start working out again. At first I took things slow , using light weights and lots of rest.    I’m so happy to share my postpartum fitness plan with you , I hope you will follow along with me! Reaching goals is always more fun when you have others working with you.

My Postpartum Fitness Plan

  • Workouts: Now that I am 3 months pp I am working out just as hard as I was before ( just  with lighter weights till I build my strength back ) At first I did take it slow, modifying when needed and dropping weight size when it felt like too much. I know it’s not smart to  jump right back in to the weights I did before I was pregnant.
  • My plan : I  started with a new beachbody program ( liift 4 ) that has weight lifting and hiit cardio. The plan is only 4 days a week,  so I felt like it was the perfect program to help me get back on track.  By the end of the 6th week I started adding in more of my own workouts and was ready for something new. Now I am doing a few different workouts on BOD, a few from my local cross fit  gym, making up my own and doing lots of booty workouts I find on instagram
  • Nutrition: I am very loosely counting macros using my fitness pal ap. I have counted macros before and have numbers I know I need to hit to see results. I’m tracking my food and aiming for my numbers but I’m not going crazy! If I go over my numbers its okay, Im nursing and some days I def need more food ! When I counted macros before my  ” coach ” started me with some super low numbers that I did not like. I did a 12 week program after have Brody and he had me cut fat for the first 4 weeks.
  • My Macros: This time around I started with my numbers from week 6 of my old program . I am aiming for 115 grams of protein, 50 grams of fat and 240 grams of carbs. The hardest number for me to hit is my carbs! Again I’m not getting too crazy with ” hitting my numbers” . I am just using them as a guideline to help keep me feeling good and on track.
  • Life: Life with two kids is definitely different ! Some days I have all the time in the world and can get in an awesome workout, other days I can’t even fit in washing my face!! And that’s okay. I know I don’t need to workout every day , its okay to miss days and I know I shouldn’t feel bad about that.  Eventually I can get back to working out 5-6 times a week, whether it’s in a few months or a year. I still don’t have Remi on a sleep schedule during the day ( I’m working on it! ) so my workouts are at different times each day which screws up my eating.  Some days I intermittent fast by accident and end up eating my first meal sometime after noon and half my macros after dinner! My goal is to spread my meals out better throughout he day.

   

 

 

 

Postpartum Life Tips

Postpartum Life Tips

Postpartum Life Tips

Postpartum Life Tips

 

I can’t believe its been one week since having Remi! Coming home from the hospital after having a baby can be scary! Not only do you now have a new life to take care of, you have to take care of yourself as well ( and siblings!)  If you are not feeling great postpartum , caring for your newborn can be even more difficult and stressful. If you are feeling not so great always remember you are NOT alone! Are you are looking for a fun community of moms Id love for you to join my private face group . We share lots of workouts, recipes, tips and best of all we all support each other . Just send me a friend request and a message and I can add you!! Below are some of my postpartum life tips that helped me when I had my son and just recently after having my daughter.  You’ll notice I didn’t write sleep as a tip, I feel like everyone tells you to sleep when you can, we all know that!

Postpartum recovery isn’t always easy but you can thrive with a little self-care and some help of course!

Postpartum Life Tips

Right after coming home:

  • Use the perri  bottle from the hospital when going to the bathroom ( take the bottle home too ) especially if you have a tear ( you don’t want to be wiping
  • Take  sitz baths. My Dr told me ten min a day is long enough , no need to sit for too long
  • Make padsicles if you are swollen ( google it ! )
  • Buy those sprays/ witch hazel ect you see all over pinterest !
  • Take as much stuff from the hospital as you can , then use amazon for things you still need. I bought a bunch of stuff before having Brody then got doubles of almost everything at the hospital . Wait to buy things till you know what you’ll need. You can always amazon in the hospital and you know it will be at your house when you get home!

After a few day: 

  • Eat “healing” foods . Our bodies will not heal properly if we are not eating right. Eat foods full of vitamins, antioxidants  and minerals  and eat clean protein , fats and carbs . You and your baby need all those nutrients
  • Drink a TON of water ( and pineapple juice if nursing )
  • Bend over correctly . Your muscles are tight , sore and maybe weak. Remember to always use proper form with picking things up.
  • Wear a belly band. I wear mine for about 45 min a day
  • Walk around. Sitting around all day will leave you sore, tight and tired!
  • Stretch daily, add yoga when you feel up to it
  • Say YES to help with meals . If someone offers to bring a meal over say yes! You can always freeze it and have it handy when in a pinch
  • Create a routine that works for you and your family & stick to it
  • Self Care. Make sure you are taking care of YOU! Shower when you can. Wash your face and brush teeth right when you wake up. Change out of your pjs! Throw some mascara on. Have a glass of wine & relax at night
  • Enjoy your newborn and new way of living!

Id love to know how you survived after having a baby? Share below your go to postpartum tips .

Postpartum Green Smoothie

Postpartum Green Smoothie

Postpartum Green Smoothie

Postpartum Green Smoothie

How we fuel our bodies after having a baby is just as important as when we were pregnant. My go to postpartum green smoothie is the perfect pick me up to help you the nutrients you need. This green smoothie is also great when pregnant or anytime after your baby is born!  It’s so important to pack in the nutrients and stay hydrated, especially if you are nursing & working out.

Postpartum Green Smoothie

You don’t need a juicer for this recipe, just a high-powered blender. I like to start by adding the water and greens alone and blending those until they are mixed will. Next I add the rest of the ingredients.

 

Ingredients:

  • 1  coconut water cup water – loaded with vitamins and is an immune booster
  • 1/2 water
  • 1 cups kale or spinach – loaded with nutrients
  • 1/2 avocado – helps with inflammation
  • 2 cups frozen pineapple – helps with healing and has lots of vitamin C
  • 1 banana – heart healthy & loaded with B6, B2 , C
  • 2 tbsp chia seeds- protein, calcium, fiber, energy booster , SUPERFOOD!

More posts you will love :

Healthy pregnancy routine  

30 day AB challenge   

 

 

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