Getting fit after childbirth

Usually doctors will allow you to start a workout routine 6 weeks after childbirth. Unless you had a c-section in which case it is until the incisions heal. My advice and this is how I did it after the birth of my son, is to concentrate on conditioning exercises and well balanced eating. Don’t worry about what your weight was before the baby focus on what you have to do to heal properly and feel strong and healthy as soon as possible. The baby and you need for mommy to be as healthy and happy as she can be. Also, you will experience less anxiousness if you start to care for your healing first.

For the first six weeks, you can begin brisk walking to increase your circulation and get some conditioning exercise. Start walking for 10 to 15 minutes and increase your time as you become stronger. Let your arms swing naturally as you walk. Try to warm up before you start your brisk walk. Once you have started on your new routine, try to work out 3x/week for 20 to 30 minutes. Also remember to do your pelvic floor exercises as you walk.

After you’ve had your postnatal check up, our boot camp program can help you get your body back. Boot camp is great because of its approach to exercising. On our boot camp you will engage in a full body workout. The workouts increase with intensity as you become stronger over the course of the session. Our Boot Camp program is targeted to women’s fitness of every level. In the case of child birth, we will make sure you become physically stronger while improving on your midsection. In the first four weeks of boot camp you will shed the birth weight. Anything from 10 to 20lbs. Of course the program has to be paired by healthy nutrition, not a diet, this not the time to diet. If you are breatfeeding you have to eat smartly but not scarcely. We will address nutrition in our blogs and newsletters to guide you in the right path. After the first 4 weeks you are ready to work on your goals.

Be patient, and keep these tips in mind as you work toward your goal:

• Weigh yourself only once per week to keep the stress of slow weight loss to a minimum. Losing about half a kilo / a pound per week is safe. • If you’re new to the joy of exercise, start slowly and increase your intensity and duration over time. If you exercise too hard too soon after delivery, your vaginal flow (lochia) may increase or turn pink — a signal to slow down. • If you’re breastfeeding, exercise when your breasts aren’t full of milk. For comfort and extra support, wear a sports bra over your nursing bra. • Applaud yourself for small goals and achievements, such as exercising three times per week. • This isn’t the time to diet to lose weight. Though milk production is largely independent of nutritional intake during the first few months of breastfeeding (the fat accumulated in pregnancy provides a ready supply of calories,) if your diet isn’t adequate, you’re more likely to be tired and listless. (Read our diet for a healthy breastfeeding mum article for more ideas.)

Come join us at boot camp www.nycadventurebootcamp.com and I (Stacy Papakostas) will make sure to help you get back to your old self again. Only this time stronger and better than before. ~Good Luck!

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