So you’ve had your beautiful bundle of joy… the sleep deprivation has really started to settle in but you think you might be ready to start exercising again.
The question is…. Where do I start?
Now, I hate to say it to you, you may have thought pregnancy and birth recovery was hard but let me tell you, this is where the hard work really begins!
I don’t recommend just jumping into normal exercise… even if you were pretty fit before you gave birth, you still need to do some work to rebuild your core and get your muscles working properly again.
These are 3 exercises you can do as soon as you feel up to it:
Move 1 - Belly Breathing
Move 2 - Pelvic Tilts
Move 3 - Core bracing
Watch this video with sound on to hear my coaching cues as well as how to perform the move correctly.
This is a great recipe that will last in an airtight container for a few days in the fridge.
My kids absolutely love it and I find it's a good alternative to making sandwiches all the time!
I know we’re all in the rush and it can be super easy to just go to the supermarket and start buying and all those ‘sale’ stickers get you! Not only can this be wasteful, it can really add up at the checkout. I tend to keep a running list during the week so as I finish something, it goes on the list so that I don’t have such a big job on shopping day. When I am doing my meal planning for the week I always start with what I have – I see what’s in the freezer, what cans I have and what veggies I already have. I even like to cook up what I have before I even go to the shops to see how far it will go!
PS – I know life happens so if all else fails and you’ve gone to the shops with no list - go for a couple of different proteins and a mix of veggies!
Try to fill up your meals with veggies or other...
Mum Fatigue: When you’re just so mentally exhausted, your physically exhausted, the lack of sleep and just so much on your mind all the time – you just get really, really tired, you just feel like you have nothing left.
Here are 5 ways to help beat the mum fatigue:
You’d be really astounded at how much dehydration can make you feel tired. Try to drink as much water as possible and drink it early.
In the morning, you’ve usually spent 8-10 hours not drinking anything so it’s important to drink it early in the morning as this is going to help combat your dehydration early.
If you're feeling super dehydrated, try having an electrolyte powder that will help to replenish all the minerals you are lacking. Pick one up from a health food store or pharmacy, just be careful to pick a natural one as the mainstream ones tend to have a lot of sugar in them.
Are you a super busy mum and just don’t have time to exercise? It’s probably the most common reason I hear that mums don’t exercise.
Here are 10 ways to make time to exercise.
Do it first thing in the morning
If this means you have to get up half an hour earlier then do it! Studies show that getting exercise done early in the morning gives you a higher rate of times exercised per week. As mums it can be a little more tricky with early mornings and late nights but try your best to get up and get it done early before the day gets away from you!
As soon as partner gets home / once kids are in bed
If you haven’t been able to do it in the morning, pre-warn your partner that as soon as they get home you need half an hour to exercise. By telling them this is also gives you some extra adherence because you have already said it to them as well!
If this isn’t an option, plan to do it as soon as babies/kids are in bed.