Postpartum Fitness

Read this great fit mom guest post from Tiffany, and learn about postpartum fitness.
Hi! I’m Tiffany from Bump 2 Buff. I’m a 35-year-old former surgical oncology Physician Assistant turned stay-at-home mom to two rambunctious toddler boys!My blog recently blossomed out of encouragement to share my 80 lb postpartum weight loss success story. I have a renewed passion for health and fitness, and I want to share that with you!Visit Bump 2 Buff for inspiration in postpartum fitness, motherhood and healthy eating. Join me on Instagram, Facebook and Twitter, and let’s succeed together at sculpting a beautiful body after baby!

Beautiful is totally subjective.

It means one thing to you, and something completely different to me.
That’s the amazing thing about this whole journey.
We all realize that each one of us is beautiful and unique in our own way, yet we have the exact same goal. To be happy and healthy.
I gained 50 lbs with my 2nd son and topped out at my heaviest weight of 194.In all honesty, I was thoroughly embarrassed when I had to tell the anesthesiologist that I was 5’4″ and 194 lbs. Saying this out loud was my ‘lightbulb moment’Something had to change. I had A LOT of work ahead of me.



Exercise after pregnancy can be challenging and intimidating for many. But it doesn’t have to be. The important thing about exercising though, is it works wonders for your well-being. The release of endorphins can change your mood in a matter of minutes.
 
When you get home with the newest member of the family, finding time for any physical activity is extremely challenging. Throw in spouses, other children, planning to go back to work, LIFE, etc. and it may seem like you’ll always be exhausted and sporting a muffin-top.
 
‘Tis not the case, my friend.
 
Hormonal changes make you emotional {among other things}, so choosing to sit or lie on the couch seems like the better option at the time. Some days you may just be too darn tired for a full workout. That’s ok.
That doesn’t mean you have to put physical activity on the back burner though. Physical activity actually gives you the energy you need to care for your baby. And yourself.

1 | when should you start:
we’ve all heard we should wait 6 weeks before beginning exercise, however, certain circumstances may make the waiting period even longer {c-section, complicated birth, etc} or shorter. Be sure to consult your personal physician for exercise clearance.

2| set goals: 

when you are ready to begin exercise, set small, accomplishable goals for yourself and WRITE THEM DOWN! You need to see them right out in front of you. Also, BELIEVE you can attain those goals! 90% of this is mental!
  • start with low-impact and simple
  • take a walk
  • push the baby in the stroller
  • check out the local gym for postpartum classes
  • start building your at home gym
  • lift weights {it burns more calories in the long run since it developed lean-calorie burning muscle}
  • grab a friend for accountability
3| schedule your workouts:

  • plan your workouts for the week ahead
  • find a time that works best for you, and stick to it
  • wake up before everyone else 
  • workout while the baby naps 
  • put the baby beside you on the floor or in a playset next to you
  • lay out your workout clothes the night before
  • give it a week…you’ll make it a habit and won’t want to quit!

4| dress the part:

get out of your husband’s old nasty sweatpants and over sized t-shirts. Buy yourself some cute, supportive sports bras, tank tops, tees and capris/shorts. I swear matching bold, bright colors make me workout harder!

5| be a living example:

  • love yourself and your body
  • don’t speak negatively about yourself in front of your kids
  • let your kids see you working out
  • include your kids in your workout

6| overcoming barriers:

  • do what you can…take breaks…modify moves
  •  seek support through your family and friends
  • reevaluate your current workout regimen and nutrition
  • don’t give up!

7| benefits of regular postpartum exercise:

  • boosts energy level 
  • improves your mood 
  • relieves stress 
  • helps prevent and promote recovery from postpartum depression 
  • promotes weight loss {in combination with a healthy diet}
  • conditions your abdominal muscles
  • restores muscle strength and tone
  • improves cardiovascular fitness
  • lowers blood pressure
  • bonus: you set a positive example for your child{ren}

8| always remember:

  • you have to start in order to succeed!
  • you may have set-backs…regardless, keep moving forward!
  • you WILL make huge strides!
  • you are not alone!
  • you will SUCCEED!
  • you ARE beautiful!
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