Getting back into exercise after having a baby can be difficult.
No matter what your birthing story is, your body has just gone through one of the toughest experiences you will ever have to endure. Rest and recovery should be a priority, but approximately 6 weeks post birth, it is imperative to get moving again; your physical mental and emotional health depend on it!
Knowing what to do and how hard to push yourself can be tough. Leave it to me to help you safely and effectively get your body back to feeling like yourself again.
Some important things to consider when starting to workout post-birth
Diastasis Recti (also known as abdominal separation) must be checked before starting an exercise program. Depending on the width of the separation, certain exercises, such as sit ups, need to be avoided, and there are specific things that need to be done to repair the separation.
Bladder Incontinence (also known as bladder weakness) may prove to be an issue when it comes to exercises that involve jumping. There are many things that need to be done to strengthen the pelvic floor and improve bladder control.
Relaxin is still circulating in your system making your joints vulnerable, so injuries like ankle sprains are very common, especially if you’re getting into running. Working on balance and stability are key here to strengthen the small stabilizer muscles that work to stabilize your joints and prevent injury.
Fat cells are only made during childhood and during pregnancy; aside from that they can only shrink and grow. This means that your body has changed and may never look exactly as it did pre-pregnancy, and that’s okay! Through dedication to a healthy lifestyle, you will get your body to a place where you are content and confident.
Your hormones will take up to a year to stabilize. Even with healthy eating and regular exercise it may prove difficult to lose weight initially. Be patient with your body. Once your hormones balance out, you will start to see all of the results you have been working hard for.
Committing to personal training will ensure that you are taking these points into consideration, as well as safely and effectively losing weight. Personal training also provides a sense of motivation and accountability that you would not have working out on your own.
“Steph is an excellent trainer – I’ve recommended her to friends and they all agree. I love her creativity and variety of routines. She knows how to keep the workout interesting and a little harder each time to ensure I’m challenged and improving my strength.
I worked out into my 38th week of pregnancy and knew I could trust Steph to ensure I was working out safely and in a way that would help in delivery and recovery. It really did improve my energy levels when I didn’t feel like leaving the house. Now that I have two young kids, it seems impossible for me to find time to go to the gym. But Steph makes it easy. I know I can commit to using the short windows of time I have when the kids are napping.
Steph is also current with all the latest fitness trends and shares tips on nutrition and meals. I feel like I have access to an industry expert on how to make the most of my exercise time and the best foods for my body and family. Thanks to Steph, I feel stronger and healthier, and am better able to keep up with my kids!”
I have helped hundreds of new moms to feel confident in their own skin and to have the energy for the never ending duties that come with being a mom.
If you are ready for real results, let’s get started!
How to get started?
If you need help when it comes to nutrition and/or fitness, but have some questions before you commit, don’t hesitate to get in touch!
Book a 15 minute consultation free of charge.
This gives you the opportunity to decide whether or not my services are for you, and whether I am the right health professional for your needs.
Investing in your health is a big step in the right direction, but choosing who to work with can be a tough decision. Let’s figure it out and get you on the path to optimal health!
Fill out this form to request your complimentary fitness consultation. You should expect to hear back from me within 24 hours.
How long is each session, and where does it take place?
Sessions are 1 hour in length and take place in your home or condo gym, for those residing in Toronto.
What if I don't live in Toronto?
If you don’t live in Toronto, sessions are done over Skype and are 30 minutes in length.
Do I need to have any equipment?
I always recommend having at least a few sets of dumbbells. Workouts can be done with no equipment but the more equipment you have, the more variety and intensity you can have access to during your workouts. For in-home training, I also bring a few tools of my own.
How do we track my progress?
Body composition and fitness assessments are done once every 3 months. We track body fat percentage, weight, and various strength and endurance measures to gage your progress over time.
What if I don't have childcare?
The major perk of working out at home, is that we can work around your child’s schedule. Whether they are napping, or running around as we exercise, we will be able to get a great workout in. Having the kids around while you exercise is a great way to set an example of healthy habits, and allows you to bond with your child while making time for your own needs at the same time!
What if I have never workout out before?
The great thing about working with a professional, is that I am able to work with you and your personal needs, taking your current fitness level into consideration. We can progress slowly and consistently, one session at a time.
What if I just want a plan, and don't want to work with a trainer?
Program design is something I can do for you, but I would recommend booking at least one session to go over the specific form considerations. You would want to buy a new program once a month to ensure your body does not adapt to one workout. It’s very important to change the stimulus frequently.