Getting fit again!

Hi mamma! Well done for bringing a little human into our world.

If you are breastfeeding, remember that running (an intense workout) changes your milk flavour.

Don’t push yourself and take your time. 6 weeks on the dot with my first I went for a run with no idea on what my pelvic floor was like!! Got checked at 3 months PP and had a slight prolapse. Wish I checked before I ran :)

Start with walking . It’s been so nice . Ease into it for sure . Unless you worked out heavily before and while pregnant. I know on days I did anymore than a nice walk I felt extremely fatigued the next day . My baby is 4 1/2 months and 10,000 steps really has me hurting the next day . Use baby as a weight and turn side to side while on the floor . It’s easy not to heavy and they love it :)

I have never heard of running changing your milk flavour WHAT. Anyways, I got some 3kg and 5kg dumbbells for home and started doing gentle workouts, yoga and Pilates. Then at 4m after months of home workouts I signed myself up to 2 classes a week- Pilates and Zumba, also for socialising and a break out of the house. Get some dumbbells, a mat, some resistance bands and follow some YT tutorials. I didn’t follow any one channel I’d just type up core/glutes workouts and clicked on one I liked. Walking is great also. I took my baby out every day trying to hit my 10k, we went to library baby groups then I’d walk over to the mall and push him around for 2hrs while he napped in the pram

Hoping it doesn’t! Have also done a couple of really gentle light workouts and will definitely only keep to those for now. Hope to increase as time goes on like you have explained

Milk taste is only changed immediately post workout bc of the lactic acid :) so if you feed prior to a heavy session it should be fine! And if you train at more moderate intensity (eg slow weights session) it would be fine too. Think hyrox/ bootcamp level intensity = milk change (just for that feed directly after, so you could always just dump that immediate post-work out batch).

I think post-birth order of play is:
Immediate focus on core & pelvic floor reconnect + walking, then post-the all clear from your doctor at week 6 (usually), gym & Pilates can return, whilst still avoiding running/ sprinting/ HIIT/ crunches until week 8/10, then based on readiness to run, normal training with no modifications (although ofc your body your rules!) can resume at week 10/12 xx


Xxxx

So when do we start intense workout
After breastfeeding??
I’ve been working out and the weight isn’t dropping 😫
7months in