Fitness

My Postpartum Fitness Journey – 3months

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I had a mental image of me sitting on the exercise ball doing shoulder presses the day before I gave birth to my 2nd daughter… yes I exercised all the through my pregnancy, and ended up gaining about 35lb.

I didn’t limit myself to any exercises through the 1st trimester. For the 2nd and 3rd trimester, I was mainly doing elliptical machine for cardio and free weights for muscle toning, twice a week. By the end of my pregnancy, I already had my postpartum workout planned out, and yes I was SOOO ready to get back to my pre-pregnancy shape!

It has been 3 months since the birth, and here my postpartum fitness journey so far…

Note: I’ve been able to breast feed exclusively for my 2nd daughter. One of the obvious benefits was that, it helps to lose pregnancy weight, if you are able to.

Week 1-6 

Exercise:

Pelvic floor (Kegel) exercise. I started doing this straight after the birth. While it’s easy to forget, someone suggested me to do it whenever I feed my daughter – what a great idea! Doing the pelvic floor exercise is extra important after birth as it accelerates the healing and improves the circulation (down there), and prevents the embarrassing leaking! Do I need to say more…

Eat:

Breakfast – Peanut butter, ginger jam, walnut and blueberries on toast + coffee (I’ve been having this for the past 15 years!)

Lunch & Dinner – No special diet. My appetite was not as big as when I was pregnant despite the breast feeding. I decided to cut out “comfort food” that I’ve been eating during pregnancy one week at a time. In week 2, I cut out the habit of having desert after dinner. In week 3, I cut out the crisps. In week 4, I cut out the cookies. With all the buzz about clean eating and super food, I came across and purchased a recipe book called “Get the Glow” by Madeleine Shaw... all setting myself up for the next stage of weight loss.

By the end of the 6th week, my weight was down from 150lb to 135lb.

 

Week 6-12: 

Exercise:

I started doing yoga 5days a week for the 1st 2 weeks to ease myself back to exercising. I also incorporated hula hooping 10min./day to re-activate my mid-area. As soon as I had my 8 week postnatal check up, I was off to the gym! For the past 4 weeks, I’ve been enjoying doing various classes including body pump, body combat, circuits, and 24 (which is an intense 24 min. class with 24 different exercises). Once or twice a week, I also do HIIT training with TRX, just to keep me challenged.

Eat:

Breakfast – I’ve introduced the fibre cereal with blueberries and almond milk on the alternative mornings to lower my sugar intake.IMG_3645

Lunch – Green smoothie that consists of spinach, banana, apple, frozen blueberries, and almond milk.  I also add 30g of whey protein to my smoothie to help with the muscle recovery post workout.  Open toast with coronation eggs and avocado.

Dinner – I’ve been trying the recipes from “Get the Glow” book for the family of 4 adults. It has not failed me so far. Even my hubby loved the vegetarian dishes from the book, although my parents asked if I had forgot the chicken! (Follow me on Instagram to see the dishes I made)

Progress from 6-12 weeks… 

Weight:  135lb -> 126lb (-9lb)

Waist: 30″ -> 29.8″ (-0.2″)

Hips: 38″ -> 37.8″ (-0.2″)

Thigh: 22″ -> 21.8″ (-0.2″)

Arm: 10.8″ -> 10.6″ (-0.2″)

I still have a long way to go to reach my target weight (110lb), but I’ve been happy with my progress so far. More importantly, I’ve been enjoying the journey of getting back into exercise, eating clean, and discovering all the healthy yummy recipes.

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