Tanika Monga

Getting Back to Exercise Post-Pregnancy: A Quick Guide

Understand Your Body’s Changes
* Physical: Weakened core and pelvic muscles, altered weight distribution, changed posture.
* Emotional: Hormonal shifts, sleep deprivation, adjusting to new routines.

Get Doctor’s Clearance
* Wait until your 6-week postpartum check-up before starting a structured exercise program. Consult your doctor if you had a C-section or complications.

Start Slowly
* Pelvic Floor Exercises: Begin with connection breathe to strengthen muscles.
* Walking: Start with short, gentle walks and gradually increase duration.

Try Low-Impact Exercises
* Stretching: Improve flexibility and relieve muscle tension.
* Strength Training: Use light weights or resistance bands for major muscle groups.
* Yoga/Pilates: Rebuild strength and enhance flexibility with postnatal classes.

Fit Fitness into Your Life
* Set Realistic Goals: Start with small, manageable workouts.
* Schedule Workouts: Block out time in your calendar.
* Include Baby: Incorporate stroller walks or baby weight exercises.
* Join a Community: Find support and motivation from other new mothers.

Prioritise Sleep
*Ensure you’re getting enough rest to aid recovery and energy levels. Nap when possible and establish a sleep routine for both you and your baby.

Focus on Nutrition & Hydration
*Eat nutrient-dense foods and stay hydrated, especially if breastfeeding.

Listen to Your Body
*If you experience pain or excessive fatigue, slow down and consult your healthcare provider.

If you're a new mom seeking a plan that supports your lifestyle and pregnancy, send me a direct message to get in touch. Let's work together to create something that fits your needs!

👶💪 Know someone who is at least 6 weeks postpartum and has been cleared by their healthcare provider to start exercising? 🤰

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𝑬𝒎𝒑𝒐𝒘𝒆𝒓𝒊𝒏𝒈 𝒀𝒐𝒖𝒓 𝑷𝒓𝒆𝒈𝒏𝒂𝒏𝒄𝒚 𝑱𝒐𝒖𝒓𝒏𝒆𝒚: 5 𝑵𝒐𝒖𝒓𝒊𝒔𝒉𝒊𝒏𝒈 𝑯𝒂𝒃𝒊𝒕𝒔 𝒇𝒐𝒓 𝑴𝒐𝒎𝒔-𝒕𝒐-𝑩𝒆 𝒂𝒏𝒅 𝑵𝒆𝒘 𝑴𝒐𝒕𝒉𝒆𝒓𝒔! 🤰 👶

#1 𝐄𝐚𝐭 𝐬𝐥𝐨𝐰𝐥𝐲 𝐚𝐧𝐝 𝐦𝐢𝐧𝐝𝐟𝐮𝐥𝐥𝐲 🥣 : Slowing down during meals allows you to savor your food and connect with your body's signals. Pay attention to when you're full, making it easier to recognize when it's time to stop eating.

#2 𝐄𝐚𝐭 𝐰𝐡𝐞𝐧 𝐡𝐮𝐧𝐠𝐫𝐲 𝐚𝐧𝐝 𝐬𝐭𝐨𝐩 𝐰𝐡𝐞𝐧 𝐬𝐚𝐭𝐢𝐬𝐟𝐢𝐞𝐝🥗: Pregnancy can bring changes to hunger signals. Be attuned to cues like low energy or nausea. Just keep noticing signals and eat when hungry and stop when you feel satisfied

#3 𝐄𝐚𝐭 𝐚 𝐏𝐨𝐫𝐭𝐢𝐨𝐧 𝐨𝐟 𝐏𝐫𝐨𝐭𝐞𝐢𝐧 𝐚𝐭 𝐞𝐯𝐞𝐫𝐲 𝐦𝐞𝐚𝐥 🍳 : Protein is crucial for a healthy body, especially during pregnancy. It is filling, satisfying and vital to maintain a healthy body. A women’s body can’t function yet alone grow and nourish a baby without adequate protein so make sure you include enough protein in your meals. Aim for a serving about the size of your palm.

#4 𝐀𝐝𝐝 𝐕𝐞𝐠𝐠𝐢𝐞𝐬 𝐚𝐧𝐝 𝐅𝐫𝐮𝐢𝐭𝐬 🍎 🥒 : Integrate vegetables and fruits into each meal or snack for their fiber content. Pairing fruits with protein can help regulate blood glucose levels and keep you feeling full with the added benefits of essential nutrients.

#5 𝐒𝐭𝐚𝐲 𝐇𝐲𝐝𝐫𝐚𝐭𝐞𝐝 🥛 : Drink at least half your body weight in ounces of water daily. According to the National Academies of Sciences, Engineering, and Medicine, pregnant women should aim for 3 liters of fluids, increasing to 3.8 liters when breastfeeding. Individual needs may vary.

Connect with me for pre and postnatal nutrition and training guidance! 😊