Getting Back in Shape after Pregnancy

WORKOUT

I was cleared to workout on December 29, 2021. This date marked 6 weeks of being out of the workout game due to having my son via c-section. Let me tell you, it was not easy getting back in shape, but I adjusted my schedule to what worked for me in regards to scheduling and goals.

Phase 1

At this point, I just wanted to lose the baby weight I had gained.The first two months of my journey I joined a hot yoga studio, YogaSix. Hot yoga was such an amazing way to kick start my getting back into shape and I was able to explore a new form of physical fitness (See my page about hot yoga).

Keep in mind, I was on maternity leave and my husband was home from work, so I had the luxury of doing these workout classes and running without my children. This is what my typical week looked like:

• Monday & Friday:
  • Run 2 miles with my husband (he is trying to get in shape too).
  • Do a Yoga Sculpt class.
• Tuesday – Thursday:
  • Run 3 miles.
  • Yoga Power, Yoga Sculpt, Yoga Hot.
• Saturday:
  • Run 5 miles.
  • Go on a 2 mile family walk/run. My daughter loves to get her running gear and come down to meet me for a run. She can only go for a few blocks, but it is cute to see her excited to run with Mommy and get her out and active. It provides a great foundation for her athleticism and family time outdoors.
• Sunday
  • Rest Day

Phase 2

At this point, I still was on the path to losing the baby weight, but I also wanted to tone; which means resistance training… weights! I have learned to LOVE weights!!

Right around March, my husband went back to work and although my daughter is in school half day, I still have my son, so I have to workout according to his nap schedules, etc. I developed a compilation of HIIT workout videos on YouTube, Instagram workouts to form my own strength training series and of course running (because I am obsessed). This is what my week looks like:

• Monday:
  • Wake up at 5:00 a.m. (before the kids are up). Do a 30 minute Arm & Leg HIITwith weights and 15 Minute Abs.
    • I started with Kit Rich when I was a beginner, because she does a good job describing form and instructions on how the workout should be performed.
    • Once I hit Intermediate to Advanced my favorite is Growingannanas. She has a series of HIIT workout videos on YouTube to pick and choose from.
    • Abs- I have a mild case of diastasis recti, so I follow the workouts on Postpartum Trainer, MD to correct the small separation in my abs. I have noticed a huge difference so far! It is also great for any women postpatrum that need to train and engage their core for future ab workouts. I honestly was doing ab workouts wrong my whole life, when it comes to engaging my core, breathing, etc. until I started doing these workouts. When this is corrected, my favorite ab videos are by Madfit.
  • Drop June off at school at 7:30 a.m. and go to the beach for a morning 6 mile run. When I worked I would do this run after I picked June up around 4:30-5:00 p.m.
• Tuesday:
  • 5:00 a.m. Upper Body (Back & Biceps)
    • Upper Body- I compile my own series with workouts I see on IG. These are some of my favorites:
      • @melissa_kendter
      • @d.o.workout
      • @lisafiittworkouts
      • Caroline Girvan on YouTube
  • 4 Mile Run– Legs are usually sore from full body HIIT on Monday or else I would push for 6 miles, but I am learning (reluctantly) the importance of recovery.
• Wednesday:
  • 5:00 a.m. Upper Body (Shoulders & Triceps) and 15 Minute Abs
    • Same as above for Upper Body & Abs
  • 6 Mile Run
• Thursday:
  • 5:00 a.m. 30 Minute Leg HIIT with weights and 15-20 Min Glutesw/ weights and/or band
    • Legs – As always, I do my HIIT workouts with Growingannanas.
    • Glutes- I love the followin ladies for workout videos
      • Madfit
      • Growingannanas glute HIIT
      • Pamela Rief
      • Or on IG @built.by.becky
  • 6 Mile Run
• -Friday:
  • 5:00 a.m. Full Body HIIT Cardio (no weights) and 15 Minute Abs
    • HIIT – Growingannanas
    • Abs for DR – Postpartum Trainer, MD
  • 3.5 Mile Run
• Saturday:
  • Daddy watches the kids while I go on a 7.5 mile run.
• Sunday:
  • Stretch, Rest, Recovery Day! Much deserved, but believe it or not still hard for me.

Phase 3

This is the weight training phase. This phase will only progress into more workouts styles with dumbells, barbell, bands, etc. I begin to create more of my own workouts that work to achieve my goals.

See My Weekly Workout Schedule for more Deets!

EATING HEALTHY

I LOVE food! All kinds of food, healthy and unhealthy. Sweets are my thing (especially because I don’t drink anymore ;)) During the week, I make it a priority to (1) Eat only nutrient rich foods; (2) Portion my food; (3) Eliminate all refined carbs and sugar (you can still make treats without these ingredients to satisfy you sweet tooth!) (4) Drink only water, soda water (with no sodium or sugar), coffee or herbal tea. This is what a typical day of eating looks like for me:

• Morning: Before Run
  • Coffee, Water, Ezekial toast w/ peanut butter and banana –
• Mid-Morning: After Workout
  • Protein Shake, Parfait w/ Protein, Overnight Oats w/ Protein, Acai w/ Protein
  • Lots of water with Electrolytes (Nuun Sports tablet).
• Early Afternoon:
  • Avocado/Hummus toast; Tuna Wrap; Salad; Dinner Leftovers
  • Water.
• Snack:
  • Unsalted mixed nuts and cheese; Veggies and hummus; Fruit.
  • More water.
• Evening:
  • 4-6 ounces of lean protein, 1/3-1/2 cup healthy carb, 5 ounces vegetable or 2 cups of lettuce.
  • Dessert – I have been making treats without sugar or flour. I use maple syrup or banana as a substitute for sugar and almond and oat flour to replace regular flour. Standby for these recipes…. so good!
  • Water, soda water or herbal tea.

On weekends, I like to treat myself. I don’t go to crazy, because I don’t want to ruin the hard work I put in all week, but let’s face it… You Only Live Once, and I feel food should be explored. If you had a good week treat yourself!

STAYING RIGHT SIZED

This does not mean physically, but mentally and spiritually. I can not get physically fit and feel good about myself without being mentally and spiritually fit. I use the following to stay right sized:

• Meditation:
  • I imagine I am at the beach and concentrate on my surroundings — lapping waves, seagulls in the sky, my daughter playing in the waves (This is my happy place).
  • There are also a ton of meditation apps. I have not used any, but I have heard they are very helpful.
  • I find the Shavasana in yoga is a great mediation tool as well.
• Prayer:
  • If you have a Higher Power, awesome! Pray to it. I like ask for guidance to make the right decisions and gratitude for what I have in front of me.
  • If you don’t have a Higher Power, no big deal! I just recommend to stay present and remain grateful.
• Understanding shortcomings:
  • We all have shortcomings, I like to identify them and work on being a better version of myself every day.
  • I find a way to level out your shortcomings is to deflate the ego, be mindful and grateful, and be helpful in society. It can be as simple as:
    • Putting away your shopping cart.
    • Holding the door for someone.
    • Calling someone you love to check in.

I find when with this balance I am able to thrive, I am confident and a productive member of society. With these helpful tips: working out, eating healthy and staying right sized I plan to get in shape in all aspects concerning the mind, body and soul. It will be a fun and difficult journey, I hope you’ll join me!