Prenatal Classes, Birth Doula,  Postpartum & Infant Care Doula, HypnoBirthing, Birth Photography, Infant Sleep, Sleep Training
  • Home
  • Our Doulas
    • Meet Our Team
    • Videos
    • Our Clients
    • FAQ
  • Services
    • Birth Doula
    • Postpartum Doula
    • Overnight Doula Care
    • Infant Sleep Support
  • Classes
    • HypnoBirthing®
    • Breastfeeding Basics
    • Childbirth Prep - The Crash Course
    • Expecting Multiples - The Crash Course
    • Baby Led Weaning Workshop
  • Boutique
    • Pacha Mama Body Care
    • Junior Foxes Ring Slings
  • Community
  • Doula Blog
  • Contact Us

6 Tips for Postpartum Health & Fitness

5/8/2018

0 Comments

 
Picture
The postpartum time is a time of learning how to care for this tiny human you created and dealing with his or her needs; however, it is also a time of great physical and emotional healing for YOU!  Often as new moms we put all our needs, wants, dreams, and goals on the back burner and get ready to settle into our “mommy role”, but in reality we need to take care of ourselves first so that we can function at full capacity and be the best mommies we can be!
​I have been helping busy mamas for close to 3 years now, and I today I am sharing my Top 6 Tips for Postpartum Health and Fitness.   I encourage you to give these tips a try to help you get into a healthy routine postpartum!   
*** Always allow your body the time it needs to heal after having a baby and ensure that you have been given the "OK" by your Health Care Professional before starting any exercise routine.***

1.  Get Yourself In The Right Mindset

Number one step for my clients is always to create a list of goals, if you don’t have a goal(s) to work towards you are 10X more likely to quit on yourself.  Make a list of small and big goals, and give yourself time frames ranging between days and years.  Do not make all your goals physical either.  Health is about mind body and spirit!
postpartum journal

Let's Get Real!

Your kids are not an excuse not to make health food and workout.  You may have to workout with a crying baby in the swing next to you, and a crazy 4 year old running in circles around you (or between your legs).  If this is how you have to do it, then this is your reality and that’s OK! 

It won't always be perfect!

You may have to stop to change a poopy diaper or get someone a snack.  You just have to do the best that you can each day, and not use these things as an excuse to give up.
postpartum exercise ideas

2.  There is no QUICK FIX!

There’s no magical way to take off "baby weight", so please, I beg you, do not even start looking for one.  

Healthy eating habits and daily physical activity
​is what you need!

Remember a new mom’s body needs certain nutrients to keep her and her child healthy.  So step away from the scary fat sucking pill, and the device that squishes your organs around (because you may want another baby someday ha-ha)!  But seriously ladies, get ready to DO THE WORK in the kitchen and with your workouts… it’s the only sure way to get safe results and keep them long term. 

3.  Plan & Prep Your Food

Also knows as “Meal Prep” - planning and preparation is so important! You cannot leave eating healthy to chance and circumstance!

My first suggestion:
Get all the junk food out of the house -
​especially your trigger foods!

​Do not feel "bad" about trying to get your nutrition on track.  Personally, I don't care about stuff like ice cream or chips so I'm not tempted by them at all, but Oreo Cookies are another story!  So don't play with fire!  Next, if you have family members who eats that stuff, simply ask them to support you and help you stay on track by refraining from purchasing those items for the next little while until you get into a good routine yourself. 
Just about everyone who’s serious about nutrition does some form of meal planning/prep each week. That’s where you cook (or prepare to cook) a few things in advance so they’re ready during the week when you’re the busiest. I personally prep all of my meals at the beginning of the week (Sunday or Monday), so I can get the grunt work out of the way. Then when I'm strapped for time during the week, half of the work it is already done.  
postpartum doula meal prep

Pro Tip: 
Remember, most of your results
come from your nutrion!

If you would like help with this, please feel free to connect with me – I am kind of a meal prep geek!​​

4. Drink Water!

​This one may seem silly, but you wouldn’t believe the amount of people who do not drink nearly enough water every day.   Staying hydrated is super important both during your workouts and throughout the day.  While you don't need to drink gallons upon gallons of water, you do need to make sure you are getting enough, Coffee & Tea DO NOT count as water intake (sorry ladies); as well, what you drink during your workout does not count towards your daily intake as you are basically just replenishing what you are sweating out.
Fitness Ideas and Home
Drinking water helps with:
  • feeling more energetic
  • healthy skin
  • energizing your muscles
  • metabolizing food
  • fighting infection
  • burning fat

- Drinking 1 glass of water when waking helps activate your organs
- ​Drinking 1 glass of water 30 minutes before eating helps digestion
Believe it or not, there is actually no exact amount of water you should drink - it depends on your body type, the amount of exercise you get, what you eat, etc.  You do get 20% of the water your body needs daily from fruits and veggies you eat, but the rough guideline is your body weight divided by 2 and that will give you the ounces.  If you're bored of plain water throw some lemons or limes in there to change it up!  Drink up!

5.  Find Physical Activity That WORKS FOR YOU!

Of course you always want to check with your health care practitioner before starting any new physical activity at this stage in the game especially after having a baby.  Make sure you are cleared of any concerns, and if there are any lingering issues you can address them accordingly at the time (For example: pelvic floor or Diastasis recti issues).
Ana Rupoli Fitness Pic
When you start, make sure you start with something you like.  Sure down the road I always try to push my clients to try new programs or a different style of workout, BUT that’s later on.  Right now, you just need to find something that you will actually do every day and not hate every single minute of it.  So if the thought of cardio makes you want to cry, don’t try to take up running 6 weeks postpartum because chances are you will find an excuse to quit.

I also suggest trying to do something in or close to the house for the time being, because getting out to a gym can seem daunting to a new mom. ​

Am I emotionally ready to leave the baby for that long?


Can I physically leave the baby for that long (if nursing)?
​
​
Do I have time to drive there, change, workout, change again, drive home?

Picture
The most important thing right now is to find something you like, that takes 30 min max a day, and that will make YOU feel good after you do it. I 

6.  Get Yourself Some Accountability

Everything we discussed above is pretty straightforward, but the reason it can seem so hard to do is because most people are missing a crucial part of the equation, ACCOUNTABILITY!

Having an accountability person or group gives you that extra ‘oomph’ of encouragement to get your workouts in, inspiration for new meal ideas so you actually do your meal prep every week, and motivation to keep making yourself a priority every single day. 

No matter how excited you start off, eventually you’re going to have a day (or a week, or a month) where you’re motivation wanes and your excuses win out.  Real-life mental obstacles we all struggle against, like sleepless nights, comfort foods, stressful schedules, and blah moods.  

That’s where accountability partners/groups can swoop in and save the day. 

Accountability is an integral part of what I do and it is the key to continuing your Postpartum Health & Fitness journey and then making it into a lifelong commitment!

Remember, a happy healthy mama makes for a happy healthy baby… and family
*** Always allow your body the time it needs to heal after having a baby and ensure that you have been given the "OK" by your Health Care Professional before starting any exercise routine.***

Picture
Ana is a mom of two children, her son Santiago (4) & daughter Valentina (6 months).  After battling postpartum depression for the first 15 months of her son’s life, she realized what an impact taking control of her own health and fitness made and wanted to share her experience and support other mamas on their postpartum journeys. 
Ana has been a Fitness & Nutrition Coach now for 2-1/2 years, and is passionate about helping other mamas realize their own God-given potential and find the courage to finally peruse it.  She works with the mindset that you cannot inspire someone to truly take action and change with words alone… you have to first be willing to take action yourself and reach outside your comfort level to prove to them that it can be done!  Her online support groups (aka Accountability Groups) inspire everyone to be in a constant state of growth no matter what your fitness level is or where you are on your journey to overall better health.  
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    Categories

    All
    2017
    2018
    2019
    Affirmations
    Animals
    Anxiety
    Association Of Ontario Midwives
    Babyproofing
    Baby's Second Night
    Babywearing
    Back Pain
    Bad Moms
    Batch Cooking
    Bath Recipe
    Bell Let's Talk Day
    Big Bird
    Birth Companion
    Birth Control
    Birth Photography
    Birth Plan
    Birth Preferences
    Bottle Feeding
    Brampton Prenatal Classes
    Breastfeeding
    Caesarean Awareness Month
    Caesarean Birth
    Certified Doula
    Childbirth Education Class
    Childbirth International
    Chiropratic Care
    Choices In Childbirth
    Classes
    Constipation
    Cord Blood Banking
    Dad
    Delayed Cord Clamping
    Disabilities
    Doula
    Doula Business
    Doula Interview
    Doula Vs. Midwife
    Dry Skin
    Eating On A Budget
    Exercise
    Fatherhood
    Fathers
    Fear
    Fertility Awareness
    Fresh 48 Photography
    Get LOUD
    GIft Ideas
    Girl Boss
    Guest Bloggers
    Headwaters Health Care Centre
    Healthcare
    Healthy Eating
    Holistic Living
    Home Birth
    Hormonal Contraception
    Hospital Bag
    Hospital Birth
    Hyperemesis Gravidarum
    HypnoBirth
    HypnoBirthing
    Infant Feeding
    Infertility
    Informed Choice
    Intrauterine Insemination
    Introducing Solids
    IVF
    Junior Foxes
    Kangaroo Care
    Kegels
    Lactation Cookies
    Life Lessons
    Life With Baby
    Life With Pets
    Meal Preparation
    Memes
    Men's Mental Health
    Mental Health
    Midwifery Care
    Midwifery Care Of Peel & Halton Hills
    Midwives Of Headwater Hills
    Ministry Of Health
    Mississauga Prenatal
    Mom & Baby Yoga
    Mom Life
    Mommy Wars
    Mompreneur
    Moms Of Headwater Hills
    Motherhood
    Motherhood In The City
    Music
    Music Together Of Orangeville
    Natural Childbirth
    Natural Family Planning Methods
    Newborn Care
    Newborn Photography
    Nurses
    Orangeville Prenatal
    Osteopathy
    Parenthood
    Parenting Tips
    Partner
    Pelvic Floor Health
    Pelvic Floor Physiotherapy
    Photography
    Poetry
    Poop
    Postpartum
    Postpartum Depression
    Postpartum Doula
    Postpartum Fitness
    Postpartum Mood Disorder
    Postpartum Plan
    Potty Training
    Preemies
    Pregnancy
    Prenatal
    Prenatal Yoga
    Preterm Labour
    ProDoula
    Professional Development
    Rainbow Baby
    Recipes
    Ring Slings
    Romance
    Salsa Babies
    Self Care
    Sesame Street
    Sex
    Single Parents
    Sonograms
    Spouse
    Teaching
    Testimonial
    The Pretty Imperfect Mama
    Toronto Moms
    Ultrasounds
    Video Q&A
    Videos
    Visitors
    Wellness
    Wine
    Women's Health
    Working Mom
    World Prematurity Day

    Archives

    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    September 2015
    August 2015
    April 2015
    March 2015

    RSS Feed

Picture

Photographs on our website are courtesy of our amazing community partners: 1486 Photography, Emily Jean Photography & Maiden to Mother Photoart.   

Join the conversation!

Headwaters Hills
Greater toronto area
416-826-1806
contact@lifetimeoflovedoula.com


Lifetime of Love Doula Services offers prenatal classes, birth doula services, daytime and nighttime postpartum support and infant sleep education to families in Brampton, Caledon, Erin, Etobicoke, Fergus, Georgetown, GTA, Guelph, Hillsburgh, Milton, Mississauga, Palgrave, Orangeville, Shelburne, Toronto, Tottenham, Oakville, Burlington and surrounding communities.  We offer HypnoBirthing® Childbirth Education and Breastfeeding Basics classes in Brampton, Caledon, Mississauga and Orangeville.

     Terms & Conditions
Privacy Policy
Shop Policies

©2019 Lifetime of Love Doula Services Inc.

  • Home
  • Our Doulas
    • Meet Our Team
    • Videos
    • Our Clients
    • FAQ
  • Services
    • Birth Doula
    • Postpartum Doula
    • Overnight Doula Care
    • Infant Sleep Support
  • Classes
    • HypnoBirthing®
    • Breastfeeding Basics
    • Childbirth Prep - The Crash Course
    • Expecting Multiples - The Crash Course
    • Baby Led Weaning Workshop
  • Boutique
    • Pacha Mama Body Care
    • Junior Foxes Ring Slings
  • Community
  • Doula Blog
  • Contact Us