You Had Your Baby, Now What?!?

Howdy! Since I have around 10 new mommies following this blog, and this is by far the topic I have received the most inquiry about, I want to add to Environmental Mama's post and cover a few suggestions and dispel one myth regarding post-natal exercise and weight loss. After these specific suggestions, all my readers should be able to utilize my exercise suggestions in the following posts and gear them towards their current level of fitness.

As a general disclaimer, please remember that it is suggested to wait at least six weeks before you incorporate moderate or higher intensity physical activity (cardio or weight training) back into your lifestyle and you certainly need to make sure you are medically cleared.

Regarding the concern of breastfeeding: will exercise/diet limit your milk supply?
I have actually been researching this over the past few days, and I have not found a single study stating a concern over the supply of milk. What I have found over and over is that once your milk supply is well established, exercising should not affect the supply. It has been found, however, that some babies do not prefer the taste of milk shortly post-exercise due to increases in lactic acid in the milk. This can be minimized by feeding just prior to working out (allowing recovery time before the next feeding) and also by keeping your workouts to less than maximum effort. (If you find any depletion in supply or other adverse effects, try working out at a lighter intensity for a longer period of time - if time is an option).


Additional tips for minimizing the effects of exercise and diet on breast milk:

1. Even though I know you want to focus on weight loss and on cutting calories, your primary concern needs to be on consuming the proper amount of nutrients for you and the baby. You should still be ingesting 200-500 more calories a day than you would if you were not nursing; at least 1800/day calories for the average mom.
2. Try to eat more naturally made and organic foods. Refined and processed foods (white breads, sugary foods and non-perishables) deplete your body of many nutrients your body needs to process milk and provide for you and the baby.
3. Drink lots of water ~ more than 64 oz. a day. If you are thirsty, you are dehydrated, don't let yourself get thirsty!
4. Reduce stress to prevent additional hormones/chemicals in breast milk as well as an uneasy connection between you and the babe.

Other post pregnancy concerns:
It is probably easier to understand that your lifestyle needs to be modified during pregnancy when the baby is inside you. I can only imagine the desire and motivation to get back to your pre-baby weight ASAP. However, there is still a decent amount of recovery going on for up to six months. The list below will be taken into consideration with my exercise suggestions that follow.

1. Relaxin stays elevated for months, the joints remain somewhat lax and are overall unstable.
2. The abdominal wall and core musculature is stretched, weakened, and "out of practice."
3. Due to the above two, the spine is more vulnerable to injury.
4. There are postural distortions from pregnancy (tight hip flexors, abductors [outer thigh muscles], hip extensors [glutes], ankle plantar flexors [calves]) that need to be lengthened (stretched).
5. Additionally, many moms do not focus on lifting, carrying and holding their babies in an "ergonomically correct" way. Therefore, these unbalanced movement patterns further distort posture which can actually limit your training and weight loss gains (many more posts on this in the future).
6. Finally, those who have had a C-Section will need longer to recover and should not perform any abdominal exercises until completely healed.

Exercise Suggestions Specific to Post Preggers
So you might be a little low on energy and I'm pretty sure you are low on time. I think it'd be great if you could occasionally get some alone time so you can truly focus on yourself while working out, but there is also a lot of benefit to having the kid(s) with you (great bonding experience, setting a wonderful example).

Seems like whether you have kids or not, time is always a factor. I am very big into "multitasking fitness." I am also a fan of functional fitness ~ training for movements, not just training muscles. Over time I'll give you plenty of exercise ideas where you'll work multiple muscle groups all at once, helping to save you time and improve your functionality in life.

Alas here are the post pregnancy exercise suggestions:

1. Correct muscular imbalances. Most commonly, as listed above you'll need to stretch your hip flexors (do lunging type activities and push your hips forward), outer thigh muscles (laying down cross one leg over the other in the shape of a "4," pull the support leg toward your body and gently push the stretching knee away from your body; then hug one knee into your chest and pull it across your body towards the opposite shoulder), and calves (lunge with your hands against the wall and press the back heel into the ground).
   Conversely, you'll need to focus on strengthening the opposite muscles to balance out. Try doing hip bridges (lay on your back with your heels near your hips, press your hips gently upward - squeeze your stomach and your glutes), inner thigh work (while on your back with knees up push your knees together and squeeze and hold while also bracing your stomach), and perform toe taps (in a seated position just tapping your toes) to strengthen the front of your shin and continue to stretch your calves.


2. Your exercises should focus on core work. Sit ups and crunches will be too stressful for your abdominal muscles, first you need to focus on your transverse abdominis (this ab muscle wraps around your waist like a thick belt). Laying on your back, just focus on bracing your stomach, thinking about squeezing your stomach and thinning your waist from all angles. You can also practice doing this on all fours or while sitting or standing. Once you can hold for at least ten seconds WHILE BREATHING, start adding little movement. If you are on the floor, practice lifting one foot at a time, marching. If you are on your hands and knees, work on lifting one leg or arm of the ground then both (opposite arm and leg).


3. You should also focus on stabilization exercises to improve joint stability. Using a stability ball or standing on one leg while performing various strength training exercises. This is my training style and many suggestions will be given in upcoming posts.


4. Be conscious of how you are working with your baby. Hold/carry baby on both sides, use a sling to bring baby to you instead of having to bend forward to feed, get in front of baby and bend with your legs (or kneel) to pick up baby, lower crib rail so you don't have to reach away from body and lift with your back, think about posture when pushing a stroller (and swap your kids from side to side if you have a double stroller and two kids of differing weight).

Overall, it's going to be a process. Whether it's from having a baby, or just being overweight, the weight loss is not going to happen overnight. It will certainly be a journey and you'll learn a lot about yourself along the way. Maintain your sense of humor and have fun! Give yourself some credit for the amazing beings you have brought into your life. And most importantly, stay tuned - specific exercise ideas will be following in the upcoming weeks!

Feel free to leave additional suggestions in the comments, or email me with further questions!

Have a HEALTHY day!
~ Fit Britt