Pregnancy is an exciting time, and it’s also an exciting time to take care of your body and prepare for the new mom’s body. We’ve got a lot of advice to help you get into shape post-baby, and it all starts with diet. After all, you’re breastfeeding and now the only thing that’s going to get you to the gym is a baby bottle. Or, you’re a runner who wanted to take up the sport after having children, but now you’re running to your kids’ soccer practice and soccer games. So, how do you take your fitness to a new level?

New mom fitness: Fit, healthy, and sexy after the birth of your baby.

Whether you are breastfeeding, pregnant, or just back to work after baby, you are probably busy with your new family. You may even be trying to get your pre-baby body back.

Amanda Graydon, a new mom, is on a mission to assist all mothers remain active, healthy, and beautiful while pregnant (and beyond).

She offers her top tips for preventing fat deposits and stretch marks while remaining healthy and providing a safe environment for baby in this post.

9 a.m., Cafe Dolce

I look around as two moms walk into the café and queue behind me to place their orders. They seem to be in their 30s, but I’m not asking. This is impolite.

Everyone is holding a baby basket with a handle, and I see two tiny heads protruding from it. Three months have passed since the babies were born. (I asked because moms like talking about their children.)

I get my coffee and return to my desk, where I’m working on an essay on how young mothers can remain healthy and active, whether they’ve been exercising their whole life or have never visited a gym.

An interview I conducted with Amanda Graydon is shown on my computer screen. Amanda had the same concerns as most young moms as a young mother, fears that the two mothers at the café may have shared.

She was terrified of being ill. Inability to maintain an active lifestyle and eat well. Concerning unwelcome weight increase…. Also, you can’t lose weight after having a baby.

The moms she met forewarned her of impending disaster. They claim I looked like you before I became pregnant. But it just got worse from there. I hope you’re all set. From these stories, it is obvious that parenthood has a bleak future of poor health and aggressive harshness.

She didn’t let that bother her, however. Amanda transformed her concerns into a positive action plan with the help of friends and family, concentrating on the areas she could control and leaving the rest to herself.

Amanda said something to me at the start of our discussion that set the tone for the rest of it.

She admits that she was concerned prior to becoming pregnant. But, in the end, I realized that my body was not doomed. I wasn’t always destined to gain weight or suffer from severe health effects.

I’ve come to understand that the result – what happens to me – is always beyond my control.

Hormones may have a significant impact on a woman’s physical and emotional well-being. It takes a lot of effort for the body to carry a kid, and you never know what will happen. When young moms attempt to exert control over a fundamentally unpredictable circumstance, they expose themselves to significant distress and concern.

This energy, as Amanda points out, might be better spent elsewhere. She concentrated on the things she had control over, such as her actions and conduct.

These are the things I have control over. I have control over what I eat and how I exercise. Instead of fretting about processes in my body over which I have no control, I focused my attention on that.

Amanda, who is eight months pregnant, proudly displays her baby bump.

Amanda and Amalynn are two of Amanda’s friends.

Amanda Graydon eats boiling carrots while imagining what it’s like to just have two teeth. Is she really going to eat it? Is she going to suck it up and spit it out, or is she going to suck it up and spit it out?

Amalynn, her 15-month-old daughter, smiles and extends her hand, fingers in the air. Amanda gives her a carrot and stands there watching her eat it. She sucks and sucks before spitting.

Amanda informs me that she doesn’t want any more baby food. She keeps an eye on John and me as we eat. And I have a feeling she’ll be asking for our chicken and sweet potatoes. She desires meals for the older ladies.

However, she is not yet ready for big girl meals. So she’s somewhere in the middle. Protein muffins, mashed sweet potatoes, tiny scrambled eggs, herbs+ (for kids) combined with natural fruit juices, healthy baby food, and soft vegetables of various types

Amalynn, on the other hand, need nutritious food that she can eat with her hands. But she continued to spit it out after that.

Amanda is aware of the situation. She’s also experienced spitting up food. Amanda was ill so often throughout her pregnancy that morning sickness should have been renamed day sickness since she was sick every day. Even simple meals like fruits and vegetables were difficult for her to stomach.

Amanda puts another carrot in her lips. She’s using all of her teeth this time. It’s for them that I’ve brought this carrot.

During my pregnancy, I was very ill. I maintained a journal. It indicates that I vomited up twice a day on average throughout my pregnancy. It had been a long nine months.

She chuckles and then rubs her daughter’s nose with her fingertip, saying, “It’s wonderful that now you can chew and eat without needing to rush to the bathroom.”

She informed Amalynn, “We’ll place another tooth on it so you can start chewing.”

With her two-toed grin, tiny Amalynn said, “A tooth?”

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Amalynn, who is 16 months old, grins with her two teeth.

Overcoming the anxieties of a young mother

Let’s be clear: Amanda was in fantastic condition before to the birth of Amalynn. Amanda, a former top athlete who competed for a long time, most recently participated in figure skating, for which she trained consistently and intensely. (Of course, she is married to PN’s Dr. John Berardi, which isn’t a terrible thing either.)

Amanda isn’t your typical lady when it comes to nutrition and fitness. Even her, though, was not immune to the new mother’s worries. She pondered questions such as:

Will I still find myself appealing?

Will I gain too much weight and be unable to reduce it again?

Will I ever be able to regain my thin, healthy figure from before the birth of my child?

Almost every woman she spoke with expressed the belief that their bodies would eventually die. While pregnancy may be difficult for any woman, it’s particularly essential for athletes who are used to having their body dictate their actions. Many things affect a person’s personality and skills. When you’re accustomed to a million wheel flips and burpees, it’s difficult to adjust to days of vomiting and an expanding tummy.

Amanda was sulking after the initial thrill and delight of learning she was pregnant. Her physique was something she cherished. She enjoyed the possibilities she had with him. She didn’t want her sense of expertise to go away.

She claims that most of what women know about pregnancy is socially influenced. We see what other women do, and occasionally tell them, and we think to ourselves, “Perhaps I should eat a lot, not move at all, and sit on the sofa.” Maybe that’s all I’ll be able to accomplish.

Amanda looked for instances of pregnant women who remained healthy, fit, and active throughout their pregnancy. However, she had few moms to look up to. Amanda started asking tough questions soon after discovering she was pregnant.

What if all of these moms just obeyed society’s rules? What if I go in the other direction?

Amanda has already consumed enough food to feed two people. Her primary worry was for her unborn child’s well-being. But all she had to do was accept that there are ways to remain healthy and thin while pregnant. And how to get back in shape after having a kid fast and effortlessly.

There had to be ways for her to maintain her identity as a healthy, strong athlete who lives on exercise and proper diet.

They were supposed to be.

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October (1 month pregnant – £121), January (4 months pregnant – £131), April (8 months pregnant – £151), and May (1 week postpartum – £125) were Amanda’s milestones.

Amanda’s anxiety-relieving strategies for a young mother

Body weight is a new mother’s number one fear.

During my pregnancy, I will acquire too much weight.

Reality:

You can avoid gaining weight if you are conscious of a) the kind of food you eat and b) the quantity of food you consume.

Amanda is well aware of how quickly pregnant women acquire weight. Thirty pounds of typical, healthy weight may rapidly increase to 50, 60, or even more.

According to Amanda, you must establish an atmosphere in which your kid may flourish, where they are cherished and safeguarded. However, this does not imply that your body need thousands of more calories.

So Amanda ate just enough to give good nutrition for herself and her baby, but not so much that she gained a lot of weight.

She did this by eating meals that were high in nutrients rather than calories. Vegetables (at least 5 handfuls per day), lean meats (one palm each meal), and healthy fats, such as fish oil, almonds, and avocados, were all part of their diet.

She also increased her starchy carb intake by a few grams each day. But just a handful, since when she found out she was pregnant, she decreased the quantity and intensity of her training. Unless you expend a lot of energy during activity, more carbohydrates aren’t required.

She ate slowly as well, taking up to 20 minutes to complete a meal. This allowed his body to signal to his brain that he was full.

There was also ice cream or chocolate once a week, but she always went out for dessert rather than nibbling at home. You can’t consume it if it isn’t there, no matter how tempting it seems.

Amanda was still sick a few times a day, of course. But she didn’t give up; she persisted in her efforts. She was able to stick to her diet plan because to the encouragement and support she received.

[See Dr. Berardi’s article Nutrition and Pregnancy for additional advice on what to eat and avoid during pregnancy.]

Exercise is a new mother’s second worst fear.

I’m unable to workout since I’m pregnant.

Reality:

Regular and meaningful exercise is not only safe, but also a great method for both mother and child to enhance their health.

Yoga is a fun activity. This is also true of Pilates. Moreover, the majority of moms who desire to exercise do so. (Many more moms do not participate in sports at all.)

Amanda has shown that gymnastics and cross training may be combined. She worked out three times a week, swam once a week, did yoga once a week, and moved as much as she could – whatever that meant on any given day.

She claims that if you’re clever about it, you can still push yourself.

Amanda continued to lift 135 pounds while pregnant, performing squats, push-ups, and pull-ups. She even ran a 5-kilometer race a month before giving birth. (She claims she had no intention of competing.) All I wanted to do was run at my own speed).

The one thing she didn’t do was lay on her back, as if bench-pressing, since the extra weight of the uterus would have placed strain on the vein that carries blood from the legs back to the heart, making her and the baby uncomfortable (and potentially hazardous).

Amanda didn’t give up hard lifting; instead, she shifted to bench pressing, which had no impact on her blood flow.

She exercised for 20 to 30 minutes every morning, either outdoors or on a gently inclined treadmill.

Her greatest meals, interestingly, were after she had exercised, when she was least likely to become ill. This provided additional incentive for the workout.

[See Dr. Berardi’s article on exercise and pregnancy for additional information on what you can and can’t do during pregnancy.]

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Amanda, who is eight months pregnant, squats.

Strecker’s fear of being a new mother is number three.

I’m going to get stretch marks!

Reality:

By consuming fish oil, putting almond oil on your skin, and exercising your abdominal muscles, you may significantly decrease the chance of stretch marks.

Amanda’s first action after learning she was pregnant, other from rejoicing and kissing her husband, was to increase her fish oil intake to approximately 15 grams per day.

Of course, fish oil is beneficial to a child’s growth, especially brain development. However, it also offers many advantages for the mother.

Amanda thinks that boosting her fish oil consumption has improved her mood (it has been proven to assist with depression) and kept her skin soft, preventing stretch marks.

She also massaged almond oil into her skin on a daily basis, up to five times a day, to keep it nice and smooth.

She finally noticed her stomach and the way she stood and sat. The weight of the baby pulls the lumbar spine forward, causing back discomfort in many women.

I could extend my expanding tummy all the way out to relax my core muscles, she adds. But the more I retracted my belly button and activated my abs, the more I engaged my core and kept my posture.

Amanda wore a custom-made maternity belt around her waist to remind herself to keep an eye on her stomach. And there aren’t any stretch marks at the end.

[Here’s a link to the almond oil Amanda used.] Also, here’s a link to the pregnant support belt she’s wearing].

Fear of being a new mother #4: Returning to form

After having a kid, I’m going to take an eternity to get back in shape!

Reality:

Setting a goal and working toward it can help you get back in shape more quicker than you may expect.

On the 21st of December, the day of the birth. Amanda weighed 151 pounds in April 2010. (Amalynn was nearly seven pounds at the time.) This implies she put on approximately 30 pounds while pregnant.

She was sure to get back into shape due to the food habits and exercise she followed throughout her pregnancy.

She also had something else: a goal.

Amanda intended to start figure skating precisely a year after her baby was born. This aim inspired her to exercise and eat well while nursing.

Amanda clarifies that it isn’t always a figure competition. That’s how I got it to work for me. I knew how to do it since I’d done it before. It is definitely not for everyone!

However, I believe that any goal, whether it’s running 5 miles, achieving a certain body fat percentage, planning a photo shoot for mom and baby, or simply taking a class once a week to get out of the house and have some time for yourself, can motivate you to exercise and eat well in order to get in shape.

She emphasizes that each woman’s aim is different, and that young moms should take their time. After all, having a new baby is a huge burden, so it’s natural if a young mother’s focus is diverted. (Or it’s no longer in print.)

Many women need objectives that are reasonable, attainable, practical, relevant to their own skills, and, most importantly, enjoyable. Young moms are already dealing with a lot of stress. Rather of stressing about perfection, Amanda encourages students to choose activities that fit their interests, talents, and habits.

She also urges women to be resourceful and innovative, as well as to move as much as possible. And even a kid may participate.

[The articles provide suggestions for quick, efficient, and often kid-friendly exercises.] Two Workout Minimalism Experiments and No Equipment? Have you run out of time? [No apologies]

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Amanda’s looks one year after giving birth.

Amanda’s first exercise after giving baby was this one.

In April 2010, Amalynn, a newborn, sat on a soft blanket on the home gym floor, watching her parents work out.

Bench presses, air squats, and abdominal workouts were performed by her and JB. In between performances, she wraps herself in a bright baby blanket and cuddles close to her daughter, feeding her as necessary.

Amanda was able to return to work four days after giving birth to Amalynn thanks to a customized exercise regimen and a fast recovery. Amanda was back to her usual weight of 125 pounds after just a few weeks. (Of course, each mother will go at her own speed.)

She hasn’t given up on her ambition to compete, however. As a former athlete, Amanda found it difficult to resist the allure of competition.

She participated in the Ontario Provincial Championships after approximately a year of care, labor, training, and appropriate diet. She looked much better than she did in 2008, when she participated before the baby was delivered, to the astonishment of nearly everyone there (except Amanda and JB). For a young mother, this is no easy task.

They even finished third in the competition, advancing to the national championship. Amanda, however, chose not to participate in the figure skating performance on her way home.

Unless I want to make this race a full-time career, I believe I’ve hit the limit of what I can accomplish, she adds.

Then everyone’s attention would have to be on me, which isn’t appropriate in our family. I have a kid and a hectic schedule. This additional time will be spent with my kid, family, and friends.

But don’t mistake Amanda’s departure from the league for a lack of preparation. Amanda is in great shape right now, exercising 4-5 days a week and include her daughter Amalynn in her workouts.

She’s also established a new aim for herself: assisting women all around the globe in feeling their best throughout and after pregnancy.

She adds, “I understand what it’s like to be scared about your body and your health after pregnancy.” However, I’ve discovered that you may look beautiful while still providing a healthy and secure home for your kid.

Of course, not every woman will have the same experience as she had, she adds. With a tough pregnancy, women have it easy. They may do their hardest to eat healthily and exercise, yet they still have health and weight problems. Amanda considers herself very fortunate.

That is why, she claims, she chose to concentrate on her acts and behaviors rather than the result. Her family and friends were also very supportive.

The most essential lesson, in my opinion, is to concentrate on what you can manage, regardless of the situation. You can provide a safe atmosphere for your child’s growth by exercising and eating as healthily as possible. After the pregnancy, you may focus on regaining your health as quickly as possible.

Motherhood, after all, requires strength, flexibility, and stamina….. This is also true at the gym.

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Amanda finished in third place. Just one year after giving birth to her first child, it’s time for the Ontario championships.

Photo of a mother and her daughter

Amanda uses the treadmill at her gym to exercise. Amalynn, 15 months old, sprints beside her mother on the baby treadmill, arms extended, tiny fingers clutching the grips, and little feet pushing the tire.

The light is beaming brightly through the big windows in the early morning.

The mother kisses the kid in between the steps, and the youngster kisses back.

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Amalynn, 10 months old, enjoys a treadmill exercise with her mother at the family gym.

Editor’s remark We’ve had a lot of inquiries regarding nursing since we released this post. Readers were particularly curious as to whether Amanda had nursed while developing her persona. Amanda did not breastfeed Amalynn for the first nine months of her life. She then, predictably, ceased producing milk. Amalynn then switched to formula and diet, while Amanda started dieting and competitive training.

Also, keep in mind. Some of the techniques Amanda employs throughout her pregnancy may also be beneficial to women after they have given birth. More information may be found in the Kia article. As part of our Lean Eating for Women coaching program, Kia shed 61 pounds after her pregnancy.

You’ll discover the ideal diet, exercise, and lifestyle recommendations for you, tailored to your specific needs.

If you’re a new mom, chances are your life revolves around your new baby. While this can be incredibly rewarding, it can also be very exhausting. Between the endless feedings, diaper changes, and sleepless nights, it’s easy to turn into a passive zombie.. Read more about start right infant nutrition and let us know what you think.

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This article broadly covered the following related topics:

  • new mom nutrition
  • nutritional requirements for babies 0-12 months
  • pregnancy nutrition coaching
  • fitness goals while pregnant
  • start right infant nutrition