So I am in full out nesting and baby-prep mode. Last night after teaching I came home and took the girls on a walk. During the walk I was so uncomfortable. I was having a lot of cramping, stomach discomfort and nausea. I ended up cutting our walk short and headed home to take a hot shower. It lit the fire under me to finally get my hospital bag packed…which has spiraled into all sorts of shopping and projects today.
Clearly, I did not go into labor last night but all that cramping really freaked me out. I saw my doctor this morning for my weekly appointment and he said that the cramping is a great sign that things are progressing. He checked me and I’m still at 80% effaced but not dilated so he told me to stay active, keep walking and get this baby moving. 🙂
I spent a solid hour at Target this morning buying more loose and loungy clothes for after delivery, diapers, pads for me, baby clothes, baby hats, baby socks, baby body wash, lamps for the den and nursery and more. I will totally admit that I had tears in my eyes while I was in the diaper aisle. All the feels, all the hormones. It’s all SO real at this point.
This afternoon I have straightened the house, put together furniture for the nursery, ordered things like changing pad covers and baby thermometers from Amazon and more. The burst of nesting energy is for real! I’m even tempted to bathe the dogs!
I know I promised that this wouldn’t become a baby blog, and I still hold to that, but pardon me at this juncture because it’s all I can think about right now!
Sooo….
Since we’re talking baby again today, I wanted to spend some time talking about my postpartum fitness plan.
MY POSTPARTUM FITNESS PLAN
(All photos in this post Scott Broome Photography)
It might come as a surprise to some of you for me to share that the overall theme to my return to fitness after the baby is going to be graceful, gentle and slow.
Most of you know that I took a prenatal yoga teacher training course last summer and it totally changed my perspective on so many things when it comes to honoring my body as a woman.
In regards to recovering from childbirth, it really shifted me into a place of wanting to make my primary emphasis resting, recovering, bonding with the baby and getting a strong breastfeeding relationship established.
In those first weeks home from the hospital I want to spend as much time as I can resting with baby and doing skin-to-skin as we try to get to know each other and figure out this whole feeding thing and doing life together. My prenatal teacher training lead encouraged us to spend as much time as possible in bed with baby in that first week home from the hospital to truly let our bodies heal and to soak up baby. I will be totally okay with living in PJs for a week or two! 🙂
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I think the thing that “woke me up” the most in regards to postnatal fitness was seeing a graphic of how much space baby takes up in the womb and how much all of your internal organs move, shift and get smushed to accommodate the baby. Thinking that your body wouldn’t need a lot of time to recover from this seemed completely crazy to me….even just from a perspective of things getting settled back in their right places.
I admit that my idea of postnatal fitness prior to this training was, “why not get back to it after 4-6 weeks if your doctor says it’s fine?” I believe that the fitness industry as well as social media puts a lot of emphasis on getting back to high-intensity workouts, long runs and pre-baby bodies on a timeline that is not realistic or healthy for most women.
That said, I did work with quite a few postnatal clients when I was personal training (both c-section and vaginal deliveries) and learned so much from them. It was interesting to see how different everyone’s return to fitness was, even when they all worked out with me and had similar activity levels leading up to delivery. I believe that every woman’s postpartum recovery is different and there can’t be a prescribed time on when to start doing what.
While some women might be able to run with no problems at 4-6 weeks postpartum, others might need 3-6 months! What feels good for one woman might feel absolutely wrong for another. Just like pregnancy fitness, I think post-pregnancy fitness is all about LISTENING to your body and what it’s telling you about what you are and are not ready for.
I will never forget one of my friends sharing the following with me after her first hot yoga class back after the birth of her son.
“I cried. Man that first call was hard. And I don’t like complaining but I don’t know why I was thinking that I was going to come back and press up to handstand, I really was!!! Ha! I was feeling really strong, but nope. My arms and legs were shaky. I was tired and the shit I was saying to myself during class…It wasn’t until the very end when the teacher said ‘be grateful for your strong and healthy body’ that I stopped and thought it was okay to feel like a beginner again.”
I LOVE THIS. It resonated SO MUCH with me! It is TOTALLY okay to take steps back in your fitness journey and even to feel like a beginner again. Growing a human life in your body for 40 (or more!) weeks and the experience of childbirth is a FREAKING MIRACLE! We need to give ourselves, our bodies and our emotions so much credit for this.
I am not going to say “I’m going to take X amount of time off” because I don’t know what it’s going to look like or what I’ll feel up to. I will definitely take a minimum of six weeks to recover followed by a very slow and intentional return back. I will most definitely be visiting a PT that specializes in pelvic floor work and adhere to the overall mindset of building things back from the ground up. I want to stay safe, healthy and injury-free.
It’s no secret that exercise and moving my body is one of the ways I best deal with stress and anxiety so I hope to walk a good bit with the girls and baby boy after the first couple of weeks. I’ve also been working to spend time in the mornings sitting in meditation, practicing breath work and reading daily meditation books to help me with grounding and balancing in a way that isn’t so physical.
And finally, I want to talk about body changes. I have been working to set very realistic expectations about what my body will look like and feel like after childbirth. I know that things will be different, and some might never be 100% the same, but I’m also shifting into a whole new stage of life that I know will shift my perspective in so many ways. Again, I plan to give myself grace when it comes to the physical appearance of my body and not to set any specific goals or expectations around any sort of “pre-baby body.” Will it be mentally challenging at times? Yes, I’m sure it will be. But I also know that this little guy is going to be MORE than worth it. <3
My primary focus postpartum will be on being this baby boy’s mom, getting to know him, being present for him and prioritizing breastfeeding. I have all the time in the world to get back to fitness.
Wow, I just wrote a lot more than I intended but it’s a subject that I feel really passionately about.
APRIL WORKOUT PLAYLIST
One more thing…I did put together an April Workout Playlist for you guys on Spotify! So for those of you who are hitting the gym or lacing up your running shoes, here’s a fun playlist to sweat to.
Here’s the link to the playlist on Spotify.
QUESTIONS
What did your return to fitness look like after having babies?
What was the most challenging part of postpartum fitness when you did return? Was it feeling like you were “starting over?” Finding time? Pain or injuries? Etc?
How did you deal with postpartum body changes? How long did it take for you to feel like “you” again?
I did a lot a lot of walking. My son slept the best in his car seat clicked into the stroller so we did a lot of long but slow walks in the neighborhood, even before the 6 weeks (I’m talking slow walking) just so we he would sleep!
The biggest challenge going to back to working out was just not being able to get up and go to a class or to the gym when you want to. My son never took a bottle so I nursed all of the time and my regular group ex classes were during feedings, cranky times, times my husband had to work, etc. No longer could I even stay awake for a 7:00pm body pump class! It took a long time to figure out what my new fitness routine would be.
Also, nursing makes you very very hungry so keep lots of snacks by your bed, in your car, etc especially when you start working out again you will be extra hungry 🙂
Even though I ran up until the day I delivered, I knew I wanted to be go easy on myself postpartum. However, by the 3rd week I was getting very anxious being stuck at home. I asked my OB if it would be OK to begin exercise again and he told me my body would let me know if it wasn’t ready. I slowly eased back into some at-home workouts and walk/jogs. It felt really good to get out of the house and move! I think only you can decide what’s best for your body – as you said, everyone is different 🙂
The two hardest parts of the postpartum period for me were: lack of sleep, and hormones. My baby boy only slept for 45 minutes at a time (all day & night), and I was starting to realize that I had PPD. Honestly, exercise was the last thing on my mind. However, at around four months, I was on meds for my PDD, and baby was sleeping in 3 hour stretches overnight. I was finally able to make exercise a priority, and it did wonders for my mental & physical heath. I would do workout videos online while my son played on his activity mat each morning, and it was great. So, I’m not saying all this to scare you – quite the opposite! I just want you to have realistic expectations about postpartum. I think society often tells women, “You’re still YOU, it’s just you with a baby now!” and that couldn’t be further from the truth for me. I was NOT myself, I’m still not myself (the woman I was before baby) and that’s a wonderful, scary, normal, complicated thing to know. So just be gentle with yourself, that’s all. My little boy is the light of my life 🙂 I’m so excited for you Jen!
I got back in pretty quickly. I had very uncomplicated , quick deliveries and my dr gave me the go ahead to listen to my body. Usually a group x junkie I found a love for running after my first, I’d take her out for an hour run in the BOB stroller and the fresh air was so good for both of us! After my second I craved that group atmosphere,we went to the gym daily and I utilized our gym childcare – I taught 3x a wk and took a class the other days.
Still finding my groove with #3… she’s 8wks, I’ve been back teaching 3x a week for 4wks and just try to get a sweat the days I don’t teach – whether it’s running, taking a class or my own thing at the gym!
My biggest advice is don’t stress or worry right now about your schedule or finding the time for exercise (I worried SO much each time I was expecting about how I would fit in my workout with our ever changing family dynamic) – when fitness is a priority you will always find a way to make it happen! With the exception of severe weather or having a sick kid I always get a workout in. I exclusively nursed our first and extended nursed her until she was 3.5, nursed and bottle fed #2 and #3 is 100% formula fed – regardless of the dynamic I worked my fitness into the mix.
Also – Thank you for the April playlist!! I love it!
I have no advice to provide (single & childless!) but it seems like you just need to do you and it will all work out!!!! 🙂 Friends who’ve had children all had varying post-partum situations and got back on their own time! Some quickly and some not and it’s all exactly as it should be!
Postpartum rest is so important! My daughter was in the NICU for two weeks after she was born and so I was really pushing myself to recover and be there for her. When she came home I still was pushing myself to get a lot of things done and use her nap times to be productive and I really should have just use that time to rest and recuperate.
Also I second that you should have lots of healthy snacks, when you are nursing a newborn.
I had a really crazy delivery (my daughters shoulders got stuck and I needed an episiotomy) and also grew, carried and birthed a 10 lb baby at 41 weeks + 4 days pregnant sooo getting back to fitness post partum definitely looked different than I thought. While pregnant I almost signed up for a half-marathon this June (my daughter is 4.5 months old right now) and I’m SO GLAD I did not because I’m just now getting back into regular running without any pelvic pain. I started walking at 3 weeks PP and got back to regular workouts and yoga with modifications at 6 weeks PP but I didn’t start running until about 12 weeks PP and it’s only been very very recently that I’ve had NO pelvic pain while running or doing high impact exercise. Seeing a pelvic health PT has been a godsend and a huge help for me!!
Definitely enjoy and soak up those sweet sweet newborn days. I’m only 4.5 months out from them and already feel like they go by SO FAST and I already miss those days a lot!
I know this is very late to respond to this post, but I am 3 months postpartum and I had my first PT appointment yesterday with a pelvic floor PT. My symptom is- I feel like my insides are going to fall out! I can’t even walk around the block without feeling an extreme “pulling” sensation down there. My PT taught me how to correctly do a kegal and also breathing exercises. I’m writing in hopes that you can tell me that your symptoms have resolved? Thanks!
Hi Jen 🙂 I am expecting baby #2 on sunday (well, thats his due date, who knows when he will actually come)! just a few days ahead of you 🙂 I know with my first, I also planned to take it easy and be patient with myself, and one thing I didnt think too much about during pregnancy was that it can be frustrating just finding clothes that fit during the first few weeks/months postpartum. My maternity clothes were too big but my normal clothes were too small. It would have been great to have more (cute) elastic waist pants/shorts and comfy dresses ready to go so you’re not staring at your closet wondering what fits (and looks appropriate!! breastfeeding made some of my tops/dresses a little too sexy haha). It sounds like you are already on top of this, but just wanted to share just in case you experience this as well, know that you’re not alone 🙂 wishing you all the best!
Great plan! Great message. I also stayed in bed or around the bed for about 7 days. First walk was 5 minutes to the corner of the street for cofee 🙂 And I just slowly walk for 2 months. First yoga class after 2 months, and it was incredible, not difficult, just good to be there and take the time. My body, I have to admit, rebond very fast with this slow “program” (lol). 2-3 weeks, and I had the same weight prebaby. Breastfeeding for me took a lot of energy I think…. And my body has no visible traces of the pregnancy, which is weird, like it was a dream ahah.
My postpartum journey was so rocky, and I wasn’t mentally ready to get back into fitness until 5 months PPD – and even then it was off and on.
One of my biggest struggles directly after birth was how much my ‘organs’ hurt. I hadn’t ever heard any other moms mention this prior to delivery, but I think the shifting of everything back into place was really intense for me. Just a heads up.
Enjoy these last days and soak in those sweet newborn days!
Love your plan and even though fitness is such a big part of your life, I love that you are letting yourself just go with the flow after baby -without a big rush to get back to looking “perfect”. I am expecting my first and still new on the journey and the changes to my body so far have really just totally knocked me out of whack. I am amazed and humbled by how much my body has changed in the past 3 months and how things that used to be easy for me, are now such a challenge. I’ve had a pretty rough 1st trimester – and I’ve found myself worried about the next few months and how far I’m going to veer off course. Obviously, all of that is ridiculous – there’s a new normal now and I don’t need to stress about the weight gain and the lack of energy and inability to do things I could do so easily before. Anyway, hearing you echo some of the things I tell myself helps – especially since you are further along and dealing with limitations I haven’t even encountered yet. Feeling like a beginner again one day in my non pregnant body should feel like a blessing. We have so much to be thankful for. Thanks for sharing Jen. Wishing you all the best in the next few weeks!!
I did the BirthFit functional progressions starting about 4 days after giving birth. I delivered vaginally and only had one stitch. The functional progression is great, focusing on breathing first and healing your pelvic floor and abs before moving to different movements. It’s quick and easy to follow the videos on Youtube. I think this really helped me. I returned to Crossfit and running short distances about 8 weeks postpartum and did not have any issues. I am almost 7 months postpartum and my diastasis is almost healed. I’ve avoided movements that put pressure on my abs and modified as needed. It has been a slow but enjoyable return to the gym and to fitness.
Honestly, I didn’t do a whole lot besides walking. I used to be a runner before I got pregnant and I just haven’t gotten back into it. Someday!
I’d say it was about 3 months before my pre-pregnancy pants/dresses fit me again, and about 7 months before my body was totally back to normal. I had heard from everyone that even if I got back to my pre-baby weight, my body would be different forever. I got lucky and this was not the case for me; everything returned to normal and I didn’t end up with so much as a stretch mark. I didn’t have to buy new clothes and I was really thankful for that!
I’m pregnant again now and I don’t expect to be as lucky the second time around haha. 🙂
I had the same experience! Hit my pre preg weight around 3 months and 6-7 months before my body went to what it looked liked before pregnancy. I was really surprised because I was expecting something totally different from what everyone told me. Went right back to wearing my pre preg clothes and bathing suits. The major change for me was my breastfeeding boobs haha I am flat chested. Being an athlete your body just remembers. I started walking around 4 weeks and had my first run at 6 weeks. It felt so good mentally and physically to move again!
This is so helpful for me to read. I only just hit the end of my first trimester, but I’ve felt so awful this past month and a half that my fitness (and nutrition) suffered. I find myself jumping ahead to how much I’m looking forward to losing the baby weight that I haven’t even gained yet!! I constantly have to remind myself how much pregnancy impacts, and demands from, my body. There is SO MUCH out there showing post-partum — and even pregnant — women with super lean bodies and great muscular definition that it’s tough to remember that everyone’s “normal” is different. Thank you for helping others be more mindful by sharing your own mindfulness!
Your playlist is on POINT. Thank you!
I’m new to your blog and am so thankful to have come across this post. I’m in my second pregnancy and feeling less fit than the first time around because I have a harder time fitting workouts in with a one year old 🙂 I’m nervous my recovery will be slower than the first time–I was doing walks with baby #1 3-4 weeks post c-section delivery. I started jogging again around 6 weeks.
My biggest concern / injury (that came back with a vengeance this pregnancy) was and is Diastasis Recti. I’m wondering if you’ve encountered this with clients and have any advice for restrengthening and pulling together those muscles during and post pregnancy? Thank you!