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Woman Body After Giving Birth

Real Talk: This Is Your Body After Giving Birth

Love it before, love it after.

Let’s just lay those fake social media images and happy videos to rest – your postpartum body isn’t going to look like it did before you were pregnant. After (a natural) birth, you may feel like your vagina is the size of a grapefruit or you may be too scared to move because you were opened from A to B and now have a gut full of staples or stitches holding you together. Whatever your experience was, know that it is normal to feel like you have been through the wringer. 

If, by chance, you are full of energy and all smiles, kudos to you – we all want to know your secret! Most of us will get home from the hospital and be completely lost on what to do with the baby, let alone know what to do with the raging hormones and a body that doesn’t look anything like it did before pregnancy. And that’s totally normal! It is important for you to know that you are not the only one who is feeling this way. 

Body After Birth

After a week or so of playing new mum, the expectation to ‘have it all together’ may creep in. In fact, I often get mothers wanting to know how long it will take them to get their pre-pregnancy body back. I’ve even had women as early as two days after the birth ask that question. The answer? Hold your horses for a bit!

It took you nine months to grow that bundle of joy, and your body has been through some major changes in order to carry that precious cargo. That means it will take (most) women a good nine months or more to get their body back into shape – and even then, it may never go back to what it once was. And that’s okay! Your body has done something truly amazing and you need to give it a bit of TLC both physically and mentally. Here are a few things that we don’t often get told before pregnancy – and that I wish I had known.

The Effect of Relaxin on Your Body

Just before your birth, a hormone called relaxin increases within your body to help relax the ligaments in your pelvis and soften the cervix to prepare you for the birth. This hormone will be released whether you give birth naturally or opt fo a caesarean. It can then remain in your body for up to 12 months post-birth, though for most women it stays for around five. Whilst it is released to help with the birth of your baby, it also relaxes other ligaments and joints throughout the entire body. 

A lot of women who I have trained (myself included) often have issues with the wrist and hip joints. Any type of physical activity involving pressure put through the hands, such as push-ups, are usually quite difficult and can be painful. Make sure to also steer clear from sumo or wide squats as your pelvis and hips have already widened somewhat. It is best to stick with hip-width stability exercises and look at building general strength rather than stretching things any further.  

Ab Separation / Diastasis Recti

Some time after birth, some mothers gain what we call the “mom pooch” or “mum pouch”.  It’s where the stomach muscles have relaxed so much that we get a protrusion of the abdominal wall and the belly sticks out, making some of us look like we are still three months pregnant. For most mums, as time goes on, this disappears as the ab separation closes. For others, the protrusion – and especially the stretched skin – can stay forever. The best thing for this is postnatal ab exercises and kegels. For the loose skin and stretch marks, massage some Bio-Oil onto your belly. 

Love Your Postpartum Bod

Your body has been through a journey for the past nine months. The best advice I can give you as a trainer and a mum is to give your body some love! 

love your body

You may find yourself looking in the mirror and feeling sad. I hear you – the extra weight, sleep deprivation, and who you were on the inside and out has now changed. If you feel any of this negativity creeping in, give these few tips a try to feel better about yourself: 

  • Stand naked in front of a mirror, smile, and hug your belly instead of shaming it.  
  • Thank your body for being strong enough to carry and grow your baby/babies.
  • Sleep and get some rest – the dishes can wait. 
  • Start your kegels as soon as you can.
  • Get dressed up and go out on date nights with your partner again.
  • Take some time out to do something that you like for yourself.

The more you cherish and look after yourself, the better the chance of recovering after birth and moving into motherhood with all its trials and tribulations.

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Revitalise After Feasting: A Post-Thanksgiving Workout Regimen to Recharge Your Body

Revive, Recharge, Thrive

As the Thanksgiving feast fades into fond memories, it’s time to give your body the attention it deserves. In this post-feasting recovery guide, we’ll explore a tailored workout regimen designed to revitalise your body, recharge your energy, and counterbalance the indulgences of the holiday season.

Meow Yoga

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Gaggler

Yoga Starter Kit – Green

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Gypsy Rose Holistic

Digestion Essential Oil Mist

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Rut Essentials

Sandalwood Pure Essential Oil

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Aroma Diffuser – Chestnut

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7 Chakra Balancing Pillow & Room Spray

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Nafs Eco Sports Bra – Black

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1. Wake Up the Body with Cardio Bursts:

Kickstart your post-Thanksgiving regimen with invigorating cardio bursts. Whether it’s a brisk morning walk, a jog, or a dance session, get your heart pumping and awaken your body from its food-induced slumber.

2. Core-Strengthening Pilates:

Engage your core muscles with a Pilates session to restore balance and stability. These low-impact exercises are perfect for toning and strengthening, providing a gentle yet effective workout for your post-feast body.

3. Yoga for Digestive Ease:

Explore a sequence of yoga poses designed to aid digestion and promote relaxation. Gentle twists and stretches will help soothe your stomach and release tension, leaving you feeling rejuvenated.

4. High-Intensity Interval Training (HIIT):

Inject a burst of energy with HIIT exercises to elevate your heart rate and boost your metabolism. Short, intense intervals followed by rest periods are an efficient way to burn off excess calories and jumpstart your fitness routine.

5. Mindful Cool Down with Stretching:

Wind down your workout with mindful stretching. Focus on areas that may have tightened during the holiday festivities, allowing your body to recover and preventing post-feast stiffness.

As you embrace this post-Thanksgiving workout regimen, remember that it’s not about punishment but restoring balance. This curated routine aims to invigorate your body, clear your mind, and set the tone for a healthy and active holiday season. So, lace up those sneakers, roll out the yoga mat, and let’s embark on a journey to revitalise and recharge after the Thanksgiving feast.

Frequently Asked Questions

How soon after Thanksgiving should I start this workout regimen?

The post-Thanksgiving workout regimen can be started as early as the day after the feast. However, listen to your body, and if needed, allow a day or two for digestion before engaging in more intense exercises.

Can I customize the workout routine based on my fitness level?

Absolutely! Tailor the regimen to suit your fitness level and preferences. Modify intensity, duration, or choose alternative exercises to ensure a comfortable and effective workout experience.

Is it necessary to follow the entire workout routine, or can I focus on specific exercises?

Feel free to adapt the regimen to your needs. While the full routine provides a well-rounded approach, you can choose specific exercises based on your preferences or focus on areas that feel particularly tight or in need of attention.

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