Hi everyone,

This is my final pregnancy related entry.  Baby Josie arrived 12/18/08, 2 1/2 weeks early.  Mom and baby are both healthy.  Josie weighed in at 7lbs and 3oz and 20.5 in long.

Now begins my quest to get my pre-pregnancy body back.  So, I thought I would take today to write some pointers for post natal fitness.  Some of these I knew long before I became part of this club and some are things that I would like to add now that I too have experienced the joy and struggles of being a new mom.

I had a very uneventful pregnancy and was able to exercise up until the very day I delivered my little bundle of joy.  Albeit, I was only walking and lifting light weights at the end.  My program became significantly motivated as my pregnancy progressed and I experienced the highs and lows of pregnancy.  So, the same rule applies after delivery as before:  LISTEN TO YOUR BODY.  Each delivery is different.  Mine was a very long and difficult labor.  I had an episiotomy but luckily avoided a C-section.  If you have a C-section your recovery is much much longer.  Get your doctors okay before you dive back into exercise. 

My first few days post-delivery were very painful and I was exhausted.  However, after a few days I started feeling pretty good.  I was busy at home adjusting to my new life and did not even think about or have time to exercise for two weeks.  I finally was able to walk on my treadmill and noticed that I was still a little sore.  I did a very minimal and easy workout.   A few days later a much needed trip to the mall brought me much pain and I realized I had overdone it.  So please BEGIN SLOWLY AND REMEMBER EVERYDAY ACTIVITIES COUNT.   If you experience pain or an increase in bleeding you need to slow down!!!

It has been almost six weeks since I gave birth to my beautiful baby girl.  I have 15 lbs to lose, am sleep-deprived and trying to juggle work and baby.  It is not easy.  This leads me to my next tip.  GIVE YOURSELF A BREAK.  Prior to baby I worked out 5-6 days per week.  Right now that is impossible.  I am aiming for 3-4.  I have decided that sometimes I just need that nap, sometimes I just want to hold my baby and enjoy the miracle that she is, and sometimes I just want to have a glass of wine with my husband.  Your priorities will change and that is okay.  I will get back to my 5 or 6 days a week of exercise and I will lose that extra 15 lbs....just as soon as my little pumpkin sleeps more then 2 hours at a time.  For now I am just going to do the best that I can.   You should do the same. 

Okay, with the above being said here are some practical tips to get you back into shape.

1.  Begin pelvic tilts and kegals right away.  Add core strengthening in as it feels comfortable.  This might take awhile especially if you had a C-section.

2.   Start a walking program and gradually increase length, intensity, and/or duration as you feel comfortable and as okayed by your doctor.

3.  Set realistic goals and realize that you will have setbacks and things will not always go as planned.

4.  If you are nursing DO NOT diet.  Calorie restriction is bad for milk production and you need an extra 300-500 calories per day when nursing. 

5. Incorporate strengthening exercises that will utilize muscles that you will need for the demands of motherhood.  Example:  Strengthen your low back for all the bending over the crib you will now be doing. 

6.  Exercise with your baby.  Go for walks together.   Put baby on the floor and do push ups over her or hold your baby and do squats.

7.  Have fun, relax, and enjoy your new life.