I was lucky enough to have the advice and support of two fantastic people during my pregnancy that I credit for helping my get back into shape after my precious Amalie was born. The first was Greg, my boyfriend-at-the-time-now-husband who is trained in sports science and is one of NZ’s top Pilates instructors and the second was the incredibly inspiring Karina from FITBumps.
Greg had a lot of experience with post-partum clients and warned me it wasn’t going to be easy to get back into shape but told me a few key secrets that would help, and I followed these to the letter. I hope these deceptively simple tips help and inspire others too!
1. I stayed fit throughout my pregnancy.
I was reasonably fit when I became pregnant and kept up power-walking right throughout – although it definitely got slower and I needed a whole lot more rests near the end!
I also joined FITBumps which was a fantastic cardio workout 2 to 3 times per week. The great thing about my FITBumps classes with the effervescent Karina was that it was so safe and energizing you could push yourself as hard or as easy as you felt on the day. Somedays I would feel fantastic and would choose bigger weights, do the extras and come out drenched in sweat. On those not-so-great-days when energy was low I’d bounce a little slower but still feel the benefits of endorphins afterwards, happy I’d at least exercised my body and took some me-time.
The secret was no matter how tired I felt, I knew if I got off the couch and went to class I’d feel a hundred times better afterwards. It wasn’t always easy to tear myself away from Desperate Housewives, it definitely took discipline, but I never regretted it.
Having a partner who was a Pilates instructor meant of course that Pilates was a part of my routine at least twice a week. Like Karina, we took things according to how I felt on the day. Early on Greg focused on strengthening my pelvic floor and deeper abdominal muscles which traditionally get very weak and stretched during pregnancy. As my bump grew and my centre of gravity shifted he focused on strengthening and stabilizing my pelvic area and lumbar spine so I could avoid loading into my back and therefore avoid any back pain. All I can say is, it worked!
2. Food Glorious Food – listen to your body
Greg’s second piece of advice was to listen to my body in regards to what I was eating. I found that when I tried to put this into practice it wasn’t as hard as I first thought, my pregnancy hormones were kicking in and I had a few crazy food aversions and cravings. So if I felt like ice-cream I went with it, but didn’t overdo it. For me it was all about litres of citrus juice – which usually I don’t like!
3. Post-partum - be really careful for six weeks.
Two weeks after Amalie was born I returned to my fantastic cardio classes with Karina, I knew they were safe and I had professionals around me. And I relished the me-time they gave me! They made me energized and feel brilliant!
However on Greg’s advice I didn’t go for my first run/jog until 6 weeks post-partum, and even then I could feel how shaky and wobbly my core was. I found it incredibly difficult to stabilize and even though on the outside I could wear a bikini I was all jelly-belly on the inside.
My first outing, all geared up with iPod, new trainers and not one but two super tight sports-bras I managed to jog a very slow 4k loop in over half an hour, it was hard but it inspired me and I registered for the upcoming Auckland Half Marathon knowing it would keep me (literally!) on track. Having a goal to work towards was good for someone like me that’s not naturally inspired to get out there and I’d recommend it to everyone.
I had only four months to get up to speed but on Greg’s advice I spent a full six weeks on that short 4ks until I knew I was running well, felt strong in my core and had drastically improved my time. Only then I started increasing my distances.
4. Get some friends involved.
Karina took a group of post-natal friends and me for weekly stroller cardio sessions. This was perfect for me – a coffee group with a purpose! We met at all sorts of cool places with the babies in the strollers for an hour of cardio interrupted by baby’s needs (of course!) but in between we ran along the waterfront, raced up Mt Eden and did burpees and lunges, often finishing with a well-deserved coffee. Exercising with other new mothers in the fresh air was energizing and a nice chance from the usual cake-laden coffee groups – not that I didn’t appreciate those too!
5. Breast-feeding – eat often and healthy.
Not being a natural cook to start with I am the first to reach for the easy option. So Greg filled the house with almonds, raisons, rice crackers and yoghurt. Especially in the first couple of months in the cycle of feeding, changing, playing and settling it was easy to go the whole day without eating a proper meal, so Greg made a point of cooking extra dinner portions so I’d have leftovers ready to microwave for a quick lunch. I was continuously eating handfuls of almonds and those little raison packets for kids became a staple in my handbag and glovebox – a habit I’ve kept now for my toddler!
And now?
I managed to keep trim and recently ran the Auckland Half with a new Personal Best. Both Greg and Karina both warn me that the next pregnancy it’ll be a whole lot harder physically and logistically to bounce back – but I aim on giving them a really good run for their money!
My fairy godparents contact details:
Greg at AllSports Pilates www.allsportspilates.co.nz P (09) 373 3800 E info@allsportspilates.co.nz
Karina at FITbumps and stroller groups: www.fitbumps.co.nz
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