5 Early Postpartum Training Tips
The first time I hit pads after having Theo I was 5-weeks postpartum. At this point, I was desperate to return back to my fitness practice. Since leaving the house felt impossible, I asked Sean to hold pads for me. If you don’t know me or my sport, I love to train in Muay Thai, the art of eight limbs. You can think of kickboxing, but it’s a little more fierce than that. Excited to move finally move my body freely, I grabbed my gloves, threw on my favorite workout playlist, and headed out back with Sean.
The simple practice of making the time for myself to move felt like everything. After being absorbed in newborn land - breastfeeding, attempting to sleep, breastfeeding, eating, breastfeeding, I was excited to do something for myself!!!!
I held this vision that since I was in the best shape of my life before pregnancy, I would *snap back* no problem - atleast that’s what everyone says, RIGHT?!
Well, that workout sucked. My limbs felt like heavy peices of metal. My lungs felt restricted and dang, I just felt slow and weak. I dropped to my knees and cried I was overwhelmed with emotion.
"Why does everyone make having a baby seem so nonchalant?"
"Why did no one at the hospital talk to me about how to return to exercise?"
"Will I ever be “myself” again?"
The frustration was REAL and if I could do it all over again here is what I would focus on when returning to training postpartum:
1.) Mindset:
We’re sitting here talking about taking time for yourself, loving yourself, feeling the best you can feel and I’m going to assume that the word SELFISH might be floating around in your mind. You might have been led to believe that prioritizing your health, your happiness, and your well-being is a SELFISH act. We must address this elephant in the room because if the guilt of being selfish is weighing on you, then we will never build the momentum necessary to achieve your fitness goals.
So, let’s reframe it.
REPEAT AFTER ME: The word selfish is no longer a negative word. Being selfish means: you are prioritizing yourself. You are valuing yourself. You’re creating boundaries for yourself that others might not understand or like and that’s ok. What’s most important now is you being the baddest mama on the planet for your child.
2. Breathe:
Breathe is our life source, our PRANA. And like you probably learned in labor, your breath can completely change the way you’re thinking and feeling in any moment. In order to cultivate this energy to succeed we need to breathe. In order to preserve our bodies and to live as long as possible we need to breathe. How you breathe is going to make all of the difference in your LIFTS & in your LIFE. Link to breathing videos.
3. Relaxation:
Yes believe it or not I want you to relax your way through those workouts. 😀
Quick personal anecdote for you: Growing up I was always overweight. I was always made aware of it and during my high school years when I began to lose weight, I lived in a household that would constantly point out the size of my belly. I believe this, along with other societal opinions, to be the reason for my massive insecurity with my tummy. I developed habits like CONSTANTLY sucking it in. I’ve been a stomach sucker my entire life, it basically became a part of me.
Well fast forward to 20 years of “sucking it in” >>>>
During my first pregnancy, I developed Pubic Symphysis Dysfunction (which sounds grosser and worse than it is, lol) SPD is when the joint between your left and right pelvic bones allows for more movement than usual. As I’ve gone further into my study and research this can be a cause of an overused muscle. Unbeknownst to be the pelvic floor and “core” work as one. Besides other physical ailments, I believe this practice of "sucking in" was a major culprit in developing PSD. More on that here.
Let's take a moment....
Consciously add this to your daily routine. Tap in. Take a big inhale roll your shoulders back and down away from your ears, and fill your belly up, relieve your pelvic floor of any contraction or gripping and as you exhale see if you can naturally feel the PV lift. Do your best to just follow the breathe and don’t over-exaggerate or exert. This awareness practice will help in everyday life activities and workouts.
4. The Stabilization Muscular System:
That’s just a fancy way of saying we want to rebuild your diaphragm, core and pelvic floor before we add too much load and exertion in your workouts. You can try this 30-Min Stabilization Workout here.
5. Patience:
Your body has been through 1+ year of physical trauma, if there is ever a time to extend grace to yourself, now is the time. I understand how frustrating it can be to reach the peak of your fitness and then get pregnant. It’s important that we dedicate a specific amount of time to rebuild strength during our early postpartum months. Early means 4 months to 1 year depending on your specific journey. Think of slowing down to speed up as a personal mantra to get to where you want to be quicker, safer, and healthier.
I know it can feel so overwhelming to get back into movement, be easy with yourself.
Try out these tips and you’ll be well on your way to being the happiest, healthiest, and fiercest mama around. For more tips, resources, and support make sure to follow me on IG, Facebook or YouTube.
