My Postpartum Journey Back to Fitness

When I first got pregnant, I though I would be one of those women who would continue to workout in some form until the baby was due. Unfortunately, this didn't happen (and I admire women who manage it so much!) Between morning sickness, insomnia and a very large baby in my uterus, I did maybe 4 workouts during 8 months (the first month doesn't count because I didn't know I was pregnant, did tough mudder and 8 mile runs every day.)
I did, however, do a dog walk every single day. Walking may not seem like a lot, but when you're carrying an extra 30kgs of weight, it definitely get your heart rate going!

Telling people I gained 30kgs (66lbs) tends to draw gasps of horror. Especially because I was at my fittest just before I got pregnant. But it is often forgotten how much of this is baby related!
Weight gain is made up of;

• Baby
• Placenta
• Amniotic fluid
• Uterus
• Increased breast tissue and blood volume
• Fluid retention
• Increased fat stores (needed to support the pregnancy)

During the average pregnancy, a mother can expect to gain 30lbs (M.Fogle, The Bump Class)

So yes I gained twice that, but I also had a bigger baby than average so it stands to reason that I also had more fluid, blood volume, bigger uterus etc

By 18 days postpartum, I had lost 19kgs (41lbs). None of that is through diet or exercise. It's literally just my body returning to normal.

 It's medically advised for any woman to rest for 6 weeks after giving birth, regardless of how they gave birth. This  is to allow the body time to recover. It's a big thing that you just went through and the idea that we should 'bounce back' is ridiculous.Some women are able to do some small bits before those 6 weeks, others take much longer.

Despite having a C-Section, I am incredibly stubborn. I was unable to sit still for 6 weeks and was desperate to get out of the house. Don't get me wrong, I didn't jump back into weight lifting but I was determined to get out walking again as soon as possible. 5 days after Jake's arrival, I started with a short stroll around the block. My first chance to push him in his pram like a proud new mum!
By listening to my body, I knew what it could handle.
After 2 weeks, I was carrying Jake in his sling and doing our normal dog walks (including clibing over fences)
Every day I would walk a little bit further, challenging myself to do just 5 more minutes or a route with more hills. Sometimes I would walk to the shop so I would have more weight in the pram to push back home.

 When I was ready to start doing real workouts again, I followed a core rehabilitation video on youtube by  Fitness Blender
There are also some good videos by Be Fit (check out a couple of their videos)
As much as I wanted to throw myself back into everything, my body simply wasn't capable. Moves that would have been a warm up, now seemed impossible. I tried to check for Diasis Recti 
to find that I couldn't even feel any ab muscles to try and feel a gap!  My once solid core had literally disappeared!
I spent two weeks focused on core rehab and glute activation (important to stabilise my pelvis and wake my lazy glutes up!)

I wont lie, I soon got bored and craved a sweaty workout. It's important to build up slowly so I started with some gentle treadmill jogging. I also found a few beginner videos by The Body Coach 
It was just what I needed. A sweaty HIIT session where I started right back at the beginning. There is nothing wrong with being a beginner. Even if you've started from scratch 5 times before. I simply avoided sit ups, plank position and burpees (too much strain on my core and scar), substituting them for moves I could do. 
It's important not to put too much strain on your core in the early days, as the muscles knit themselves back together. The videos linked above show you moves that are safe to do in this postnatal period.

 I did all of my workouts with Jake right next to me. I tried to make sure he was fed and had a clean nappy before I started. More often than not, at the start, he would sleep whilst I exercised. Now he's a little older, he plays with his toys instead.

 Slowly I started to do more and more. I incorporated some light weights and found a new love for kettle bell workouts. FYI, Kettle bell swings are one of the best movements for core strength, without putting any direct strain on the muscles! You can see a lot of the workouts I started to do on my instagram page
Search for the hashtag #sweatwithkatiebee and all of the videos will come up!

 I am now 5 months post partum. I haven't lost a lot more weight, but I have gained back a lot of strength and aerobic fitness. The number on the scale isn't the best way to monitor progress. Take photos to compare and write down your measurements. I may have only lost 2lbs in the past 3 months but I've also lost 7inches overall!! It just proves that muslce weighs more than fat!

Left: 1 month PP             Right: 4 months PP

  Am I back to my pre-baby body? No! I probably never will be. My hips are wider and my skin can never be tight from how far it stretched. But for that reason, I'm choosing to focus on my strength and not the number on the sad step!
Yes I still get days where I don't recognise my body anymore but it did an incredible thing! For that, I will forever be in awe of it's true strength 💗

 

Top Tips for Returning to Fitness

• Take your time!! It took 9 months for your body to grow a new human. It will take at least 9 months for it to feel 'back to normal'
• Walk. Walk as soon as you feel up to it. But don't stop once you start other routes of fitness. Keep it up! You'll be surprised just how much fitting in your 10,000 steps a day will help
• Focus on building your core back up
• Start with something gentle, pilates and yoga, swimming, walking!
• Track what you eat on myfitnesspal. The hardest thing for me post baby was to reign my food intake back in. Being pregnant at christmas did a lot of damage and my appetite was bigger than your average elephant!
• Wear workout clothes at home, They're comfy and when opportunity strikes, you can exercise at the drop of a hat (quick...they're asleep....go go go!)
• Also accept that you will stop/start/stop again if your baby is next to you. Jake used to poo mid workout everytime! 
• Try a workout with your baby in a carrier! It gives them time to be close to you and its the same as wearing a weighted vest. Check out CariFit for all your baby wearing workout needs

• Don't be afraid to ask for help. Get someone to come at watch your little one so you can go to the gym or out for a run, and manage a decent shower afterwards.
• Everyone weighs themselves but don't let it rule your mood. Go back progress photos and measurements too. No one has to see them.
• Join in the #backtome30 challenge I'm co-hosting on instagram. There are some great prizes and its all about making time for yourself now you're a mum!