We Can Rebuild: Returning to Fitness After Giving Birth

I have a confession to make. I totally misjudged the gravity of the “fourth trimester”, the chaotic period directly after giving birth. When I was pregnant I scoured blogs, books and apps to try and be as informed as possible (read my post about exercising during pregnancy for more) but I was too focused on getting to delivery day.

To my surprise, even the lovely medical team that helped me give birth (as well-intentioned and fabulous as they were) didn’t give me the proper guidance for returning to sports. Luckily, I had some great advice and even greater friends intervene and get me on the path to playing outside again. Here are a few things that took me from treating a flight of stairs as my workout to pulling my son on XC skis in a chariot.

Sam and I glowing from a successful first ski with our babies in tow at Whistler Olympic Park

Start Here: Make a Plan.

Rewind to my seventh month of pregnancy. On a weekend away I was introduced to Sara Niblock. As a new mom and Kinistesiologist, she suggested I look her up after I gave birth. She said she had a few suggestions for recovery. Little did I know she was crafting up her Mountain Mom Strong program.

My C-Section meant I couldn’t carry my son after giving brith so my husband did all the heavy lifting until 6 weeks.

After my C-Section, I was eager to get out exercising as soon as my doctor gave me the go ahead but Sara kept me in check. Giving birth this way is just like major abdominal surgery and doesn’t just heal up on its own. I had to treat my body like it was recovering from an injury. She had me start with breathing exercises that progressed to gentle stretches and eventually a kick-ass strength training routine that I continue to integrate into my training today.

Breath work and stretching were surprisingly challenging for my postpartum body and ego.

On one hand, my core had totally disappeared and that was tough to face after all the fitness I had maintained during pregnancy. But on the other hand, giving birth offered me a fresh start. I could focus on treating and resolving those imbalances I had before I was even pregnant. It was at times painful, but eventually empowering and I welcomed it with open arms.

Newborn walks with friends: good recovery for mind and body.

Another advantage of taking my recovery slowly was enjoying time walking with my new son. Once I was cleared to walk, I spent as much time as we both could handle outside. It was like I was reversing out of pregnancy. each week the walks got longer. It’s always worth celebrating the week you cover more ground than your last week of pregnancy.

Getting out on the snowshoes with Steph and my little adventure buddy

Once I had my Strength Training plan lined up I started looking for a good way to rebuild my cardio while my little guy was sleeping. Once I was cleared to ride, I set up my road bike on an indoor trainer in the garage. I don’t have a smart trainer but I do have a cadence and speed monitor (much cheaper and easy to buy). I’ve been training with TrainerRoad. As someone that doesn’t need the frills, just the data and a bit of encouragement, it’s perfect.

This set up brings tears to my eyes. So perfect for a mum on the mend.

Next: Get The Workout Essentials.

In the past (think pre-pregnancy), I was all about getting fitter by spending more hours doing the sports I loved rather than putting the time in at the gym. That had to change in recovery and I’m glad that it did. Strength Training has become almost a daily activity now. I do everything at home. When my son is napping or playing in his bouncer I get to work. I count the reps out loud in funny voices, pause to sing and dance with him… Seriously whatever it takes to get it done. Here is the gear I use:

• Two resistance bands of different strengths

• Small gym ball

• Spin bike (couldn’t get workouts going here until naps were more consistent)

• yoga mat

• foam roller

• bluetooth headphones (key for keeping things quiet while the baby naps)

Lastly: Add Baby into the Workout.

My husband and I got creative with our trail choice. You can only walk on pavement for so long!

My baby slowed me down considerably while he was in my belly. So of course he’s still going to be a challenge to haul around after he’s born! It’s a great workout carrying him uphill or pushing him in the stroller. Luckily my husband was always game to get outside so we could trade off the effort. Plus, the bonding time is magical. I make a point of going outside for a walk with my son once a day (even in the rain or through a snowstorm). Here’s how we handle anything mother nature throws at us:

• A carrier that fits really well. I struggled with this and found that trying a bunch is the best way to go. I really liked the Infantino when he was smaller and then progressed into the Ergo 360. I ditched anything that required an infant insert. I also crossed the straps to give my back more support.

• A hearty stroller set-up that can handle the elements. I have the Thule Urban Glide that my car seat snaps into. This thing can handle trails, snow and pavement like a champ. For the winter I’ve added a stroller cover that looks like a little sleeping bag for extra warmth and maximal coziness.

• If it’s winter or a shoulder season, get an umbrella. Do I sometimes feel ridiculous snowshoeing with an umbrella? Yes. But does it keep rain/snow/sunlight out of my little dude’s eyes so that he’s happy and I’m relaxed? Absolutely.

• Build out a change/feeding kit to take on the go. In my truck, I keep a breastfeeding pillow, diaper bag, changing mat, spare baby clothes and a soft blanket to put the changing mat on. If I’m out and about and my little man suddenly starts crying for food or a change, I’m not in a panic. I’m pretty sure babies can sense panic.

Making snow storms manageable with our trusty umbrella

Motherhood is such an incredibly beautiful rollercoaster. When I’m in doubt I always think about some advice my dear friend Jodie gave me: “Your baby will be happy wherever you’re most happy”. For me, that still is outside, despite all of the changes of becoming a parent. Have any great advice for new moms like me? I’m still learning things every single day. Leave it in the comments!