If you have ever experienced an injury or have had to have a surgery like an ACL repair, you know just how painful and debilitating it can be. Post surgery you have a cast, crutches, you work with a Physiotherapist and maybe a Surgeon to help you recover and follow a rehab program. You have multiple follow up appointments for physical therapy and to track your progress. All this care is taken to help you regain your strength, to be able to get back to doing the things you love, and feel more like yourself again.
So I have a question, why the hell do we not receive the same care after having a baby?
Why do we only have 1 follow up appointment 6 weeks after a human comes out of us?
Why are birthing Parents expected to bounce back physically and get back to “normal” with significantly less care and support?
Changes in body composition, perineal tearing, c-section scar recovery, struggles with breastfeeding, and musculoskeletal adjustments, are some of the physical challenges we as Mothers/Birthing Parents can experience after childbirth. Mentally, we often face sleep deprivation, hormonal imbalances, anxiety, trauma, grief, and emotional adjustments while we take care of our baby(ies) and adapt to our new role.
This combination of physical and mental changes necessitates adequate support and care to facilitate recovery and adjustments during the fourth trimester and beyond. If we placed more emphasis and investment into comprehensive postpartum care and necessary support for the Mom/Birthing Parent during this incredibly delicate time, we would significantly improve their overall recovery, health, and quality of life.
I believe we can and should be doing so much more for Mothers/Birthing Parents. At the core of my approach to postpartum recovery and fitness is a commitment to holistic well-being, promoting self-compassion, and acknowledging the challenges from Day 1 of your postpartum journey.
Here are the key elements of my approach:
Mind-Body Connection
After pregnancy and childbirth, the main area of injury is our torso. Our abdomen, pelvis, pelvic floor, glutes, and lower back. That is why the first step in postnatal recovery is our mind-body connection to this area. I do this by incorporating relaxation and diaphragmatic breathing exercises. I then build upon the breathing exercises by adding in a movement with that breath. By doing it this way, you are able to slow down and really tune into your body, tune into what your muscles are doing (or not doing), and help you focus on the areas and exercises that you specifically need. They will also help reduce stress and promote emotional well-being. These kind of exercises are simple and can be done everyday. They aren’t sexy or super instagrammable exercises, but they are the base of the strength foundation we want to build right from the start. It is never too late to start these exercises. I have ALL my clients, no matter what point of their postpartum journey they are on start with these and practice them often during their workout programs.
Gradual Progression
When it comes to postnatal fitness, SLOW is FAST. I truly hate the idea of bouncing back and the pressure for us to return to a body shape and size that truthfully is gone. Your body has to change and shift so much during your pregnancy, so why the hell do we think it will/should all fall back into place once the baby(ies) is/are out. I recognize that each woman's body needs time to heal and regain strength postnatally, and that is why I emphasize working at your own pace. The green light you might get from your Doctor at your 6 week appointment, does not mean you can go for a 3 km run, do a 30 minute HIIT workout, or do a stair workout. You wouldn’t do any of that stuff 6 weeks after an ACL surgery right?
I prioritize incrementally increasing the intensity and complexity of exercises and activities, as your body and mind become stronger and more resilient. This approach ensures that you challenge yourself appropriately without risking overexertion, injury, or setbacks in your overall recovery. I take into account what is happening in your day to day. The reality is that Motherhood is forever a physically and mentally challenging experience, and that you still have to be able to parent. It is no fun dealing with lower back pain or sore legs when you have to take care of your baby.
Ditching the All-or-Nothing Mindset
You are no longer the #1 priority, but that doesn’t mean you cannot set aside time for yourself. Now you might only be able to set aside 20, 30, or 60 minutes at a time for yourself (it won’t always be like this I promise), that is why my workouts are short and sweet. I understand that you may not necessarily want to spend your entire child-free time on a workout, I for sure didn’t. You want to also be able to shower and have a snack without someone attached to you. The good news is that you do not need to do a 45 or 60 minute workout in order to see progress or for it to “count”. Unless you have some athletic competition or marathon you want to complete within your first year postpartum, your goal is to move your body to support its postnatal recovery, to be able to get back to doing the activities you love the most, and to keep up with the demands of Motherhood. Five to 15 minutes a day of intentional movement and exercises will help you achieve that. Remember progress>perfection.
Embracing Imperfections + Expressing Gratitude
In the first few months of Motherhood I was not concerned about losing the baby weight or fitting into certain pieces of clothing, because I knew that my body had just done an amazing thing. However, near the end of my first year postpartum I started to struggle with embracing how different my body looked and felt after having children. To this day, I have moments where I feel frustrated that I have extra fat and skin on my stomach and that I do not have the same muscle mass I used to. But just as quickly as these negative thoughts come up, I remind myself that:
I made two humans and my body had to change in order for that to happen.
The two little humans that I birthed do not care that I cannot fit into certain pieces of clothing. They just want me to be around.
My body allows me to show up everyday for my family. It allows me to workout, climb, bike, and so much more.
I believe that postpartum recovery and fitness are not about conforming to societal expectations of appearance or weight. Instead it's about embracing the changes that occur in one's body, allowing oneself to heal at a pace that feels right, and focus on showing yourself grace. I encourage you to focus on gratitude, self-care, and loving yourself as you are in the present moment.
Emotional Support
Postpartum recovery is not just about the physical aspects but also the emotional well-being of the Mother/Birthing Parent. I offer a supportive and compassionate environment where you can openly discuss your emotions, fears, and challenges with me. I can provide referrals to mental health professionals when necessary or to any other supports related to motherhood and babies e.g. Lactation Consultants, Pelvic Floor Physiotherapists, Sleep Consultants etc. Along with providing guidance and exercise recommendations, I prioritize being a listening ear and a source of support.
I do believe that it does take a village to raise a child and their Mother. I also believe and have experienced first hand how hard it can be to find that village, that is why I am here to help you.
Here for the Motherhood Marathon
My approach extends beyond the immediate postpartum period. I strive to equip Mothers/Birthing Parents with the knowledge and skills to maintain their health and fitness in the first year after childbirth and beyond. Along with my pre and postnatal fitness expertise, I provide encouragement and accountability every step of the way. You'll gain the confidence in yourself and your bodies abilities, motivation to engage in activities you love (or try new ones!), and navigate the challenges and joys of motherhood while thriving in your physical and mental well-being.
I am to empower women to navigate the postpartum period with resilience and self-acceptance. It's about finding a balance between recovery and exercise, doing the little things that make you happy, and the demands of motherhood. Through my programs I ensure that you feel supported, listened to, and understood throughout your postpartum journey.
In the whirlwind of postpartum life, remember to show yourself grace and embrace the journey, both the ups and the downs. It's okay to prioritize survival over thriving as you navigate sleep regressions, food intolerances, and the juggling act of caring for a newborn and a toddler.
You are doing an incredible job, and I'm here to support you every step of the way.
If you're ready to take the next step towards your postpartum recovery and well-being, I invite you to join the Strong Mom Collective! As a member, you'll gain access to a supportive community of like-minded moms, exclusive resources, weekly workout plans the gradually progress, and so much more. We're all about embracing imperfections, celebrating wins (big and small), and laughing together along the way.
For those looking for an extra dose of VIP support, my VIP membership offers a highly customized workout program, one virtual session a week, and tailored guidance to meet your unique needs. It's like having a cheerleader and fitness expert rolled into one!
Not sure which option is the best fit for you? Let's chat! Book a Sanity Saver consultation to discuss your goals, concerns, and how I can best support you on your postpartum journey. Together, we'll create a plan that fits your lifestyle, helps you feel better, and relieves all your concerns in regards to your postnatal fitness journey.
Let's embark on this adventure together and make the postpartum period the best it can be!
Remember, you're doing an incredible job, mama. I can't wait to support you on your postpartum journey!