My sister is wed and we were fit – double whoop! It was an amazing day and a real honour to be part of it. I’d like to publicly thank my sister for choosing me to be her bridesmaid and for allowing me to document the last six months on the world wide web. This quite often meant posting sweaty photos of the new Mrs N in training and inadvertently giving her weight away – sorry! The photos of her looking gorgeous on the day will hopefully make up for this faux pas.
We’ve reached the end of the road and I won’t be blogging regularly anymore, although I will keep the facebook page open in case the mood takes me to post something from time to time. I have achieved the goal I set out to achieve and there is a danger of becoming boring if I try and keep it up without much to say. I’d like to thank all my readers, family and friends for their support over the last six months. I knew that by being so public about my endeavours, it would spur me on – and it really did. Although it did not escape my notice that I got far more likes and comments on my facebook page when I posted about the epic failures and over indulgences than I did for my quinoa pie and soul-baring piece about my pelvic floor – cheers guys!
What next? In the last six months, I’ve lost 1st 9lb and dropped a dress size (see before and after above) and I’ve been asked several times whether I think I can keep it up. I aim to maintain where I am at now, which means committing to buying some new clothes that fit me and getting rid of my size 14s (eek). Food wise, I think I can continue, (she says as she swigs a gin and scoffs onion rings) as I’ve got a new way of eating and enjoy the way I eat now. I won’t beat myself up about treating myself from time to time but will try to keep treats as treats, rather than a daily occurrence. Exercise wise, I definitely need a goal to keep me going so am looking into something that I can do on a regular basis that won’t impact the work I am doing to improve my pelvic floor.
During the process of writing this blog and learning more about exercising during and after pregnancy, I have become acutely aware of the need for more education about how to exercise and get fit safely. I have also struggled to find a class to attend that suits my needs. In a standard exercise class, the instructors are unlikely to have the in depth knowledge or time to tailor the class to your needs, there are few postnatal classes you can take both children to (they are either for baby or toddler, not both), to do a class with your baby, you need one that is happy to sit still while you squat and lunge (mine won’t!), yoga is too gentle, and boot camp/buggy fit is too weather dependent. I think there is an opportunity to bridge the gap and to help women exercise safely and effectively after having a baby. I’d love to help other women benefit from what I have learnt – and do things right from the outset. I’m currently doing my fitness instructor qualifications so watch this space…
For now, I leave you with my top ten tips.
WedFit Mum’s top 10 postnatal fitness tips
- Enjoy the newborn baby bubble
Enjoy cuddling your baby, enjoy slobbing around in your pyjamas, enjoy eating cake. It’s the only time in your life when simply getting through the day counts as a success, so make the most of it. Don’t fixate on your post-baby body from day 1. I gave myself three months of slobbing time before I started exercising properly.
- Get started as soon as you feel ready
You will know when you feel ok and ready to exercise and this will be different for everyone. I felt better far quicker after a natural birth than after a C-section so listen to your body. I firmly believe that exercise is a natural anti-depressant and taking some time out to get the endorphines flowing from exercise and having some much needed time to yourself can help combat feelings of stress (and let’s face it, motherhood can be stressful!)
- Check your body is ready for exercise
Sadly you probably won’t be assessed properly at your six week GP so watch this video on how to check your abdominals for diastasis recti (where your abdominal muscles have split) and if you’re having problems with leaking or anything else “down there” I would suggest asking your GP to refer you to a physio.
- Set yourself realistic goals and share them
Don’t set yourself up for a fall, the last thing you need while your hormones are haywire is to load pressure onto yourself. So work out what you think is realistic and take it from there. Make sure you tell someone about it as they will help keep you in check and motivate you. You don’t need to tell the whole internet like I did but a few carefully chosen friends would be a start! Do track your progress but this does not have to be by scale weight. Try measuring round your chest, hips, waist, bum and thighs and seeing the inches reduce, or just aim to walk further and faster.
- Start slowly
Rome wasn’t built in a day so listen to your body. Start with some gentle exercise as soon as you can, even if it’s just a short walk and your pelvic floor exercises. Then build up distance, intensity and speed as you feel able. I started by making sure I walked everywhere I could and walking at a brisk pace. I also undertook a postnatal specific online course to work on my core strength. In hindsight I shouldn’t have been doing all the running that I did because my core and pelvic floor muscles weren’t strong enough so don’t make the same mistakes as me. You may be itching to get back to the exercise you were doing before but taking your time to mend the foundations before launching into marathon training will be better for you in the long run.
- Eat a sensible and balanced diet
Your body needs plenty of food but the right food so eat a balanced diet. I ate lots of fruit and veg, protein, seeds, and dairy. Also remember that new mums, especially if you’re breastfeeding, need plenty of nutritious food so don’t starve yourself. You really don’t need to. I’ve seen a few mums sign up to quite intense weight loss programmes just months after giving birth, which personally I don’t think is necessary. Just eating sensible portions, plenty of fruit and veg and limiting fat, sugar and huge piles of starchy food should do the job.
- If you fall off the wagon, get back on again
There will be days, maybe weeks when everything goes to shit. You’ll be sleep deprived, your baby/children will be driving you up the wall, and you’ll have holidays and celebrations to attend. It’s ok to indulge in wine, chocolate or whatever your vice is. Just don’t let days turn into weeks and turn into months. Start afresh, reset and go again.
- Choose your exercise carefully
You are likely to be time-poor so you need to find something that fits in with your day, whether this is when baby is napping or when you can arrange childcare. You might need to find something that you can fit in as and when you can so things like running, walking or home based work outs might suit you better. Also the type of exercise that suits you might be different from before. I used to love classes like Body Combat and Step but they were too intense when I first returned to exercise and they still make me wee. It might be time to try something new and, if you can afford it, a personal trainer is a great investment as they can tailor a programme to suit you and having one-to-one attention means you’ll be doing the exercises properly and safely for maximum benefit.
- Don’t expect to look the same as before
Even if you get back to your pre-baby weight, your body may not be the same – skin may be looser, boobs may be saggier, you may have stretch marks or thread veins or a plethora of other delights that people don’t tell you about. The key here is in learning to go with it, which might mean wearing different clothes to make the most of your best features and cover your worst and it will definitely mean getting some supportive underwear!
- Have fun
Enjoy trying new recipes and finding exercises that you like doing (or is at least better than doing bath time at home!), involve your kids in cooking and working out, document your progress and you can even make yourself a reward chart if you like! I never actually made one but I would usually reward a good week with cake after swimming on a Monday. Eating well and exercising should be making you feel better about yourself so enjoy how you do it and you’re more likely to succeed.
That’s it. Thank you for coming on this journey with me and for all your support and encouragement. I couldn’t have done it without you.
WedFit Mum xxx