It is Valerie Bests goal to help new mums feel great about themselves. As a personal trainer, she confesses to loving what she does and using her own fitness as a role model for ladies looking for a Personal Trainer in Sydney. Her passion comes from being able to have a positive impact on other people’s lives and having the opportunity to help mums by teaching them a safe and healthy way to exercise and have good nutrition, while doing away with unrealistic pressure and expectation.
Here are some of her tips on how new mums can ease themselves back into fitness after they give birth:
There is a difference in working out if you are a woman who already had children.
After you give birth, your body needs some time to recover and you will probably need clearance from your doctor before you can start again because recovery is a slow process.
Once ready, you have to focus on your core. This would usually be six weeks after you give birth if its through natural birth and about 12 weeks if it was through C-section.
I suggest avoiding high intensity for the first few months and I make sure that posture is assessed first because it is possible that the body may be out of alignment after heavy childbirth.
New mums should set realistic goals in terms of weight and body composition
With a new baby, finding a routine will be very challenging, so a realistic goal would be to build up strength and to find a routine.
Losing weight of more than 700g per week will decrease milk production and puts the mother and the baby at risk of nutrition deficiency
A new mother needs a well-balance diet and eating for weight loss is not recommended especially if they are breastfeeding.
In truth, getting the body back into shape after childbirth is slower than expected.
Common problem areas for new mums and how to work on those areas
This will vary from person to person but the usual problem area is the excess fat around the things and hips and this is where they should focus on first.
I feel it is important to work on the mid-section and build the rectus abdominis, traverse abdominis, and pelvic floor muscles and help them get it back to full strength.
Tips on how to fit exercise into a new mum’s schedule
Start small and do it in a place that is comfortable and convenient. Do 10-15 minutes of work per day, at about two to three times per week of some light resistance like body weights, squats, push-ups, lunges, pull ups, and dips.
Exercise with a friend, a personal trainer, or even include your newborn in your workout. It is important to organize your time.
Diet plays a big role in getting back into shape
New mums need an eating regimen that will give them more energy especially if they are breastfeeding. Your energy will be sustained throughout the day if you make sure that you have carbohydrates, good fats, and protein in your meal every day.
Don’t put too much pressure on yourself to lose weight after childbirth
Mange the pressure you put on yourself to get back in shape by doing the following:
- Hire a personal trainer and keep your expectations realistic
- Enjoy being a new mum and find a new routine that works
- Pick a time frame on when you want to get in shape and double that – it will relieve the pressure and will help you stick to a more realistic timeline
- Focus on getting yourself a well-balanced meal