Phase 3: Postpartum

Great Job Mama!

You did it! You sacrificed your body to grow a miracle inside your womb. You nourished and carried a growing baby around for about 10 months! You delivered that sweet blessing and you did an amazing job! As much as you’re probably relieved your pregnancy is over, you’ll be reluctant to know that your responsibilities to provide shelter and nourishment have only simply evolved. Your choices now as a mom are equally as important because they will teach your children habits that they will carry into adulthood. The way we as moms teach them well is to treat ourselves well with self-love. It’s too easy to put ourselves last but that only teaches them to do the same. With my continued support, you will have your entire family living a healthy lifestyle and thriving!

Benefits of exercise + proper nutrition after pregnancy

Healthy alone time “me time” to meditate and get much-needed attention “self-love”
Proper healing and recovery of abdominal muscles
Strengthening of core stabilizing muscles
Increased range of motion for functional movements
Loss of fat gained during pregnancy
Mom reaches optimal health and achieves fitness goals
Breastfeeding baby is healthy and grows and develops optimally

Proper nutrition is still just as important for you and your baby during this time as it was when they were growing inside your womb. If you are breastfeeding, certain vitamins will need to be largely increased due to the fast development and growth of your baby. Choosing nutrient-rich, low-calorie foods is imperative to provide your newborn with essential vitamins. It is equally important for you to consume well-balanced meals to achieve optimal health. Consuming the proper amount of calories/nutrients following the birth of your baby will allow your body to naturally rid the access fat it accumulated for pregnancy. Since it is no longer needed your body will work to remove it *as long as you are not adding to it*

After your body properly heals from labor approximately six to eight weeks postpartum, you can begin exercising again. It is not advised to begin exercising as you were pre-pregnancy, however, it is recommended to start in phase 1, strengthening your core stability and gradually progress through your fitness. As your trainer, I help you set new fitness goals and work with your schedule as a new mom to create workouts that are perfect for your recovering body. Allowing your body to fully heal and building off of a strong foundation (core) will ensure that future progress is made smoothly without complications.

It is incredibly important for the mother and baby to have plenty of interaction during the baby’s first year of life. Sometimes a new mom is experiencing Postpartum Depression (a more serious form of PPDS) and does not have the desire to grow near to her newborn. If a mother is unable to interact with her baby during this time it can affect the baby’s brain development and lead to lifelong effects. Countless studies have shown that proper exercise, nutrition, and a good support system have been proven to be the most effective cure for depression.

Remember that your ultimate goal is for your children to grow up secure in your love, strong in their faith and with sound character.
-Gary Chapman

When you live a healthy lifestyle for yourself, your kids are the ones who really benefit from it. They soak up everything you do like a sponge and they take on your same habits for physical activity and nutrition. If you live a healthy lifestyle they will too and you will be creating a healthy family all by making your health a priority. They watch your every move and they take note of how you treat yourself. Lead by example and teach them self-love. That is one of the greatest gifts you can ever give a child. Eat nutritious meals and exercise daily. Be energized, healthy, and happy. You are a Queen.

Eating healthy nutritious meals is important for everyone. Each of our bodies requires a certain amount of nutrients for proper growth and function. You will learn about nutritious meals your whole family will enjoy and you will discover what everyone’s portion sizes should be. Following your own portion sizes will ensure you reach your personal fitness goals and serving the proper portion sizes to your kids will ensure they are getting the right amount of calories/nutrients as well.

Let no one despise you for your youth, but set the believers an example in speech, in conduct, in love, in faith, in purity.

1 Timothy 4:12

When you start training with Nicky you become a part of a family of women that love and support each other to live healthy lifestyles.

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