Exercising is super important for our energy and health when it is be adjusted to your current lifestyle, recovery and energy.
To get great benefits from exercising you don’t have to run for miles, plank for hours or do thousands of squats. No particular workout is better than the other. We need all different types of movement and routines. You don’t have to stick to the one you like the least just because some experts say it is the best one.
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I have something really cool for you today. I have prepared a 7-day full body workout for you to help you start exercising after having a baby. Our workouts don’t have to be long nor extremely challenging. They can be short and sweet. I know very well how difficult it is to find any time for yourself when there is so much to do every day. But having few moments just for you is self-care. When you feel good, everything is easier and better.
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It isn’t always easy to find time to exercise. From the moment I wake up I am on “mummy” duty. During breakfast I think about lunch. During lunch I plan dinner. I make sure Freya sleeps enough, eats enough, drinks enough, reads enough, has time to do puzzles, go outside at least twice a day, shopping, washing, cleaning…
Yet exercising makes me feel good in my body. Helps me perform all these tasks safely and keeps me pain free. As soon as I stop, I notice discomfort in different parts of my body, in my back, glutes, neck and shoulders. It also helps me have more energy to stay patient and laugh when days get hard.
Therefore, I prepared this 30 day exercise challenge for tired mums. We exercise only 5-min a day (in sync with our menstrual cycle). Read more to check all benefits and “rules”.
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After my pregnancy I was so impatient to get back to exercising. I was fed up with my mummy tummy and the lowest fitness level I had ever had. I didn’t feel good in my body. All I wanted to do was feel “normal” again. When I started training again I went all in. I went too hard. I overdid it, got fatigued and needed to take another break to recover. In this post I am sharing my story with you and explaining what is the better way to get back to exercising after having a baby (at the age of 40).
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I have been asking this question for a while now. Freya is 21 months old and I am still carrying some baby weight especially around my waist. It looks like it takes a while if you’re trying to stay healthy and energised at the same time.
Restorative nutrition and rest are the main elements for a new mum to focus on for as long as possible, especially for as long as you’re breastfeeding.
Hormones are the key to everything.
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For as long as we’re breastfeeding our estrogen levels stay low. The longer we breastfeed the less juicy, less youthful and more tired we feel. On top of that, for as long as our estrogen is low, we won’t only have less energy to exercise, but we will also get less results from our training (estrogen is female testosterone) and we may struggle to lose weight.
If we are not sleeping through the night and breastfeeding, we have to focus on taking care of our body. Hormones control it all. Balancing our hormones, avoiding any unnecessary stressors and keeping our cortisol levels as low as possible is extremely important. Stressed body holds on to its fat, especially in the midsection.
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No matter how you prepare for the birth of your child you cannot control or know exactly how the birth will go. However, women are not always aware, or hardly ever talk and want to admit that they have experienced a traumatic birth. We feel that something isn’t right but we don’t really know what.
Birth trauma includes more than just danger of death to mother or baby. It also includes physical injuries (pelvic tears or c-section) and the perception of danger as well as feelings of extreme fear, aloneness, disrespect, lack of control, or helplessness.
Many women who experience birth injuries and trauma suffer in silence, focusing on their babies and families, not knowing what to do about that.
The good news is that our body can experience healing after experiencing trauma
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Postnatal recovery and weight loss looks different for each woman, and we should never compare ourselves to others. Six months after giving birth I was desperate to lose my baby weight. I hoped that by this point I will be back to my pre pregnancy clothes. I had this idea about how my postnatal recovery should look like and the reality didn’t really match it. I kept on trying to get back to training and I failed every single time. Eventually, when Freya was 12 months old I just crashed. Every little thing was making me extremely stressed. I didn’t know what was going on with me but it wasn’t such an unusual thing. Many mums go through extreme fatigue in the first year of giving birth (I don’t mean depression, I mean total exhaustion which also affects mood but isn’t the same as depression).
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