Okay, mamas, we went over what to do in my first post in Months 1 & 2. Now, it’s time to kick things more into gear to keep losing that baby weight heading into Months 3 & 4!
There’s some things to think about since you’ve ramped up your fitness post-baby in the first couple of months. You may be settling into more sleep a night, or not. You may be able to take a shower and wash your hair more than once a day, or not. You may just be getting into your groove as a new mama that’s for sure!
Here’s the small steps I started with heading out from Month 2 post-baby into months 3 & 4 and what I recommend to my post-baby clients:
- MAMA NEEDS FUEL: Whether you’ve decided to breastfeed or not, whether you’re still breastfeeding or never started, YOU NEED FUEL. (I talked about my journey with weaning HERE.)You’ve come down from the ravaging hunger you felt when you were pregnant, or did you? It’s easy for us to think that we need to halt all of our eating or ‘cut it in half’ after we have a baby. We want to see results, yes, but we also have to ‘taper’ in a way. If you’re not breastfeeding, you’re still getting sporadic amounts of sleep and constantly on call for baby no matter what. If you ARE breastfeeding, you are expending 300+ calories a day for your little one through your time spent nursing. The goal is to think about a simple concept:
REAL FOOD = food God created 80%+ of the time and going back to 20% or less of indulgence. It’s a shift, sister, but you can do this!
2. GRACE GOES A LONG WAY … STILL: You started to ramp up your fitness upon being released to workout after 6 weeks or so depending on if you had a C section or special circumstance. You were all hyped up to workout and then realized “Sh**, I can’t move the same as I did before!” Girl, that’s par for the course. You gave birth to a human, so have some grace on your sweet self. YOU WILL get back to where you were before the baby; you may even become STRONGER after seeing what the human body can do. So, breathe and know this is a process just like anything else.
3. PLAN TO RAMP UP a BIT: After your release, you were able to slowly walk and add in strength training over the first 2 months (if you’d like to chat about my in-person and online post-baby 6 week plan, let me know!) Now, you can ramp up. Ramping up doesn’t mean going from 0 to 60. It means taking small steps forward to increase your resistance and your pace. If you were walking, you can now amp up that speed and/or add in intervals to slowly build endurance. If you were lifting super light to take it easy on your post-baby form, add on a little more. Just do so safely, friend.
4. FAMILY TIME CAN BE FITNESS TIME: It’s SUCH an adjustment adding a little nugget into your circle of house people. How in the world can we go from super-huge stomach to fitness queen again with the snap of a finger? We can’t; it’s not that simple. There’s a lot of change going on for you and your mate, so don’t lose sight of that time. Incorporating family time with your fitness time can help you ease the stress of jumping back into the game along with the stress of figuring out how to fit it all in. Go for a hike, ride bikes together, DO LIFE TOGETHER.
5. CELEBRATE EVERY DAMN STEP FORWARD & BACKWARD: This journey will sometimes feel like 3 steps forward and 4 backwards. You’re still dealing with adjusting to nursing or feeding and the schedule that goes along with that + raging hormone changes + family and friends visiting and seeing one too many nipples + loving on and almost killing your partner. Losing the baby weight isn’t like a steadily moving train that never derails. If you go into this knowing you WILL fail a bunch of times, you’re going to win the battle! Take the time to take photos of yourself each 4-6 weeks to see your visual progress as well as do your measurements and weight. Measurements and body fat checks can truly determine your progress physically when it comes to increasing muscle mass and deceasing fat mass. Weight can sometimes show progress, but don’t let that bad boy steal your joy.
Core exercises that are your best friend in Month 3 & 4:
- Increasing time with knees up in your planks both on hands and on forearms
- Plank walks and ‘horizontal cardio’ moves
In months 5 & 6, we’ll dig into adjusting plans to head out of plateaus before they begin as well as talk about adjustments you can make to food intake to get the body to keep showing results!
Don’t forget that I am also an in-person and online personal trainer, so feel free to contact me to chat more about your unique situation! Let’s do this journey together!