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Staying Fit While Pregnant PT 3: Post Season

Staying Fit While Pregnant PT 3: Post Season
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Yana Ibrahim
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Yana Ibrahim

Yana is a Fitness Coach, Pre/Post Natal Trainer & Yoga instructor in San Francisco. She has a degree in Sports & Exercise Science from Edith Cowan University in Perth Australia and is an ACE Certified Personal Trainer; Pre & Post Natal Fitness Coach and Certified Yoga Instructor.

With over 10 years of experience in sports and fitness, over 4 years as a Class 2 soccer/football referee in Singapore, Yana brings an abundance of knowledge and real sports experience to her clients. You can inquire about her training or yoga services at www.XodusFitness.com
Yana Ibrahim
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Post Natal FitnessWorking out to stay fit while pregnant was quite a challenge as I discussed in Part II of my pregnancy fitness series.

As I got closer to my due date though, I wondered what things would be like once the baby was here.

Everyone told me things like, “You’ll be on the Baby’s time” or “You’ll be too tired”

. Why everyone chooses to frame the experience in a negative way I’ll never understand.

I understand that people want to be realistic, but when are we going to highlight more of the positive stories of successful women who endured and overcame the obstacles of childbirth?

As I mentioned in Part I, Anna was my inspiration. For those of you who missed it, Anna was a client of mine who only stopped training at 38 weeks, delivered in 39 and came back to train with me 4 weeks after.

I’m a firm believer that despite the difficulties of pregnancy, there is one thing we have POWER over; our minds.

We have the power to begin by approaching it with a positive attitude and a conquering spirit. That just might be powerful enough to provide a little spark of energy needed to push through.

Two of the most common things I hear from moms are, “I don’t have time” and “I’m too tired”.

Let’s tackle these two things first:

1. Do you have a husband or partner? Then pass that baby off to him and go take some ME time.

Onnit Multi-MatObviously if you’re breast feeding then there will be a period where your hubby is pretty useless outside of a diaper change.

But as soon as that little one is bottle ready, start pumping and give the handoff.

When you take personal time to yourself it gives you a moment to regroup.

Remind yourself that it’s ok to take time and care of yourself. You spend 23 hours caring for this little one; the better you take care of yourself, the better you can take care of another.

2. Being tired is understandable especially if you’re breast feeding every couple of hours and therefore up all night.

Once again, as soon as that baby is bottle ready, pump and designate some daddy time in the middle of the night if possible.

You’ll need to be a team. Alternate nights (schedule permitting) so that you can have alternate evenings of rest and have enough energy to workout on those alternate days.

Remember you don’t have to jump straight back into your pre pregnancy fitness routine. You just want to have some form of activity even if it is just a walk.

Now that we’ve tackled the two big challenges to making time, let me tell you about what you’ll need to do with this small window of time you’ve secured to yourself.

I believe pregnancy should require Physical Therapy.

This traumatic experience does all types of things to the body, which without guidance are NEVER repaired.

Pelvic Floor muscles are inactive, abdominals are inactive due to being stretched beyond their limits, and the hips need stabilizing once again.

This is why it’s important to find a program focusing on functional strength and conditioning that includes core strengthening exercises.

Now that your body’s structure and strength is being worked on, how do I tackle this excess bodyweight?

1. Start by not gaining more than the recommended amount to begin with. This is accomplished by creating a healthy lifestyle before pregnancy, eating right and exercising throughout.

2. Once you give birth, breastfeed as long as you can.

Not only is this good for the baby’s health and overall body fat into adulthood, but those calories the baby is suckling have to come from somewhere and guess what…It’s your body’s fat stores.

It also is said to help the Uterus to contract which can shrink your midsection quite quickly.

3. Get involved in a program that offers accountability and maximizes caloric expenditure and fat burn.

Fit while pregnantAll of this coupled with a healthy nutritional plan will have your body back to it’s pre pregnancy form in no time.

Everyone’s body is different so the exact time varies, but commit to yourself and push through those plateaus.

If you’re postnatal and ready for a program that offers the accountability and the type of activities you need to begin to change and transform your body, then contact me at yana@xodusfitness.com and check out our programs at Xodus Fitness and together we can begin to work on a program that gets you moving back in the right direction.

My little boy was born and I took a picture just 3 weeks after birth to share with you as encouragement and motivation.

You can do it…

Good luck!
~ Yana

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Yana Ibrahim Yana is a Fitness Coach, Pre/Post Natal Trainer & Yoga instructor in San Francisco. She has a degree in Sports & Exercise Science from Edith Cowan University in Perth Australia and is an ACE Certified Personal Trainer; Pre & Post Natal Fitness Coach and Certified Yoga Instructor. With over 10 years of experience in sports and fitness, over 4 years as a Class 2 soccer/football referee in Singapore, Yana brings an abundance of knowledge and real sports experience to her clients. You can inquire about her training or yoga services at www.XodusFitness.com