A Better Body after Baby...the possibilities are Endless!Every pregnancy brings joy and some fear, it’s completely normal. After talking with many other mamas one of the main concerns I’ve heard is loosing their
pre-baby body or wondering if they can ever reach the goals they set for themselves before getting pregnant! As a mama myself, of a beautiful baby girl and a second on the way, I can tell you that it is absolutely more than possible to get in the best shape of your life even after baby!
Read on to learn more...
When it comes to getting into the best shape of your life, or just
getting to a place that makes you feel great before or after baby, here are my top 10 recommendations to make it realistic and maintainable:
1. In those 40 weeks of baby making, which have many ups and
downs (can you say exhausting first trimester!), the key is a wholesome diet. Focus on fresh veggies, lots of dark leafy greens for the extra
calcium we need for bone development and all types of fruits. Also focus on your healthy fats like nuts & seeds and your healthy oils like extra virgin olive oil. These help with brain development as well as overall healthy cell production.
2. Try and keep weight gain in the recommended amounts which
can be anywhere from 20-35 lbs. Anything over 35 lbs is no longer baby and makes it much harder to get off after! It is important to always check with your health care provider for your specific recommended weight gain.
3. Continue to workout throughout your pregnancy, if it is
comfortable and your doctor has given you the green light. Strength training, or lifting weights, can be extremely beneficial to keeping your muscles strong. Having a baby is hard work so some
added strength is just giving your body a bonus! Also make sure you stretch after your workout. Be gentle though as there are added hormones like relaxin running thorough the body which makes the ligaments much more stretchable. We know you want that pre baby body back but you don’t want to over do it!
Also keep up the cardio, this makes it much easier to get back to training after the baby and also give you a little more stamina during delivery!
4. Ease into exercise slowly after delivery. It is recommended to wait the 6-weeks post delivery to start up your weight training or
heavy exercise as it is very important to give our bodies time to heal. This doesn’t mean you can’t get out for walks with the baby when it feels comfortable. Remember everyone is different but movement is a good thing!
5. Remember especially when nursing that we still need to focus on balanced meals. Trying to cut out too much too fast can decrease your milk supply. Also keep those nutrients coming as your baby is getting everything you eat so focus on good quality carbohydrates, including multigrain breads, oatmeal, or
quinoa.
6. When strength training don’t be afraid of the number on the weight!! Many times women are lifting weights that are much too light. Remember you will not get bulky!!! The more muscle you have, the more fat you will burn at rest so put down the 5 lbs and
try the 10 lb weights! A good tip to remember is that if you work in the 12 to15 repetition range you will create a nice shape that is toned
and not bulky but the last 2 to 3 reps should be tough while still keeping good form.
7. Do exercise you enjoy, or you won’t stick with it. Sometimes
walking or running on a treadmill or riding a stationary bike can get a bit boring and wont be enjoyable.
Why not get outside with your new bundle and do a 20 minute interval training workout with the stroller. You will both enjoy it much
more and with interval training before you know it your done!! Or get out to a stroller fitness class then you not only get a workout
but you get to talk to other new mommies about the new journey you have just begun!
8. Make the time! There can always be an excuse. I know first-hand how hard it is to do anything when your taking care of a new baby. But believe me it is best for you and everyone around to have
some time to feel good and to get your body feeling like itself again! So whether its doing it with baby, or taking a half hour or more to yourself, set a time that you can do this for you!
9. Stay positive. Everyone makes mistakes.
Sometimes life gets in the way and we slip up a little, but just remember it happens. Just get back on track the next day and
don’t beat yourself up over it. Being negative is the fastest way to throw you off
track when it comes to your fitness and nutrition goals.
10. Find someone to guide you on the right path and help you stay motivated! Working with a personal trainer or nutritionist is a great
way to stay on top of your workouts and eating plan. Work with a professional to find a plan that works for you and take advantage of having an expert to check in with.
For more information or if you have any further questions on how you can reach your ultimate fitness goals check out bodykarmafit.com and call or e- mail today!
Happy training! Jennifer Shearer
Body Karma
Personal fitness training & Holistic Nutrition
http://www.bodykarmafit.com/ | 
