#postpartumexercise

Instagram photos and videos

#postpartumexercise#postpartum#postpartumfitness#postpartumbody#fitmum#postpartumworkout#fitnessmotivation#motivation#fitmom#postpartumjourney#pregnancy#momlife#postpartumdiet#csectionrecovery#endometriosis#transformation#newbeginnings#healthyfamily#caloriecounting#healthymummy#familyoffour#resultswithcecilia

Hashtags #postpartumexercise for Instagram

Hot morning at Zillmere parkrun. Happy with 18.49, might be able to get a tiny bit quicker this year, will see! Beth has been in the pram with Gran the last two weeks, might not be as fun with daddy again next week 😂 @martinamy1 #runningmum #postpartumrunning #mumsthatrun #parkruntourism #brisbane #25weekspostpartum


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That’s a wrap on our final @safereturntoexercise course for 2019; our very first Canberra course and pretty much marking our 3rd birthday ❤️
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Time flies when you’re having fun!! I’m definitely having fun & feeling incredibly proud and privileged to be sharing information with every single person who chooses to spend two days hanging out in a room with me. I know how much impact we get to make TOGETHER in the way women are looked after once they become mothers.
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No one of us can do this alone, it’s a shared journey & responsibility & I get to meet so many awesome humans along the way. .
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Thank you all for a great introduction to Canberra & to @fitnessfirstau for hosting me in another great Australian city 🙏🏾❤️🙌🏼
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If you want to join the fun & make sure your mum clients are looked after in 2020 hit me up at jen@jendugard.com for details of when I will be in your city & to get your ‘booked in 2019 for 2020’ earlybird!


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Just remember we offer a welcoming encouraging workout for all new mums in the first year postpartum. All you need to be is signed off by your doctor to exercise and direct message up to come for a taster session!⁠
We also support our Milton Keynes classes with our online workouts! ⁠
Happy Saturday everyone! from @babyslingfit xx ⁠

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#mumslife #newmumshub #mumtomummk #miltonkeynesmum #mumsfitnessmiltonkeynes #newmums #babiesofmiltonkeynes #onemothertoanother #miltonkeynes #miltonkeynesbusiness #mumsfitness #miltonkeynesfitness #postpartumexercise


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{{{ Post Partum progress }}} This girl is seriously ah-mummy-mazing!

The photo shows 6 weeks and 12 weeks post partum. She trains with me twice a week plus does a sesh from gym or at home by herself and walks when she can and she's pretty well stuck to her nutrition plan a good 80/90%. Puts in the work, gets the results 💪

At the time of this photo she was down 16kg post partum and has gained heaps of strength in the gym, she was pressing 227kg for 12 reps on the leg press!

From week 1 to 6 she was down 5kg and 23.5cm. Stay tuned for her 12 week measurements next week...


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Ran the first 1.5k today before needing to walk - so great to push the distance further out each week and feel the improvement in my stamina. Ran/walked the middle and then ran the final 900m without stopping as well which I was really happy with! I'll be on pram duty the next couple of weeks so it will be interesting to see how far I can get next time I run it with a few more weekday trots and strength training sessions under my belt! #runningisfun #postpartumexercise #runner #parkrun #parkrunau #getoutside #lovewhereyoulive #regionalinstarunners #rundownunder


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It’s not about being beautiful.
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I met my husband online. I think, if not for the internet, we would never have been together.
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I met him when I was 15 years old. Back then I was incredibly shy. I didn’t have any male friends because I just didn’t talk to boys. I didn’t have my first kiss until I was 18.
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I thought I was ugly. I thought when boys looked at me all they saw was ugly. I thought they would think I was too dark. I thought they would think my nose was too big. I didn’t really want to be looked at.
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I met my now-husband by accident. We had just gotten the internet at my house and it was very new & exciting. My sister & I were exploring the world of chatrooms. And one evening I was on by myself & a boy started a conversation with me.
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He lived in Canada. I lived in England. He didn’t know who I was, where I went to school, how few friends I had, that I'd never had a boyfriend, or most importantly, what I looked like.
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He was a stranger online. And so for the first time with him I didn’t feel self-conscious. I was able to talk with him freely because he couldn’t see my ugliness. I was able show him my character beyond my appearance.
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We became friends because that visual barrier didn’t exist. Then one day he asked me for a picture. I remember panicking. Here’s a big secret: the first picture I ever sent him wasn’t of me. It was of my older sister. I thought she was beautiful. I worried if I sent him a picture that I found online he would know. But my sister was a real person he wouldn’t know. And she kind of looked like me. Just more beautiful. She didn’t have all my flaws.
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When I was first married I wouldn’t take out my braids in front of my husband. I wouldn’t remove my make-up around him. I had learned to create this illusion of visual beauty & I didn’t want him to see the real me.
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We’ve been married for 12 years & have 3 kids. He has seen the real me and then some. Now I joke he sees the worst of me. I put on make-up and dress up to leave the house but as soon as I get home I put on my glasses, take out my hair, remove my make-up and put on lounging clothes. And I don’t feel ugly.... (1/2) CONT BELOW. ⤵️⬇️⬇️


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Tomorrow we are having our first Christmas of the season 🎄
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Gift giving is one of my absolute favorite things to do, which is one of the reasons why I love this time of year! And being that it's the holiday season means I am getting to combine 2 of my favorite things - gift giving and health!
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For my December accountability group I will be doing two giveaways! We start Monday but there's still time to join! Comment or drop an emoji and I will get you added in ⤵️


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{ Just listen to your body! }⁠⠀
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Who else has been given this advice??⁠⠀
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I’m guessing if you’ve been pregnant, and you’ve sought any kind of advice about exercise, you’re raising your hand.⁠⠀
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BUT. People who exercise can sometimes be so driven by athletic performance goals or aesthetic goals that they ignore signs and symptoms that their body is on the verge of injury. In fact, we’re encouraged do so (“No pain, no gain”, right?). We are effectively trained to follow the exact opposite advice (“Just ignore what your body is trying to tell you!”). During pregnancy and postpartum, we HAVE to un-train that tendency in order to keep our bodies functioning well for the long-haul.⁠⠀
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So what does it mean to “listen to your body”? ⁠⠀
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Be aware of signs and symptoms that you might be overdoing it with respect to your core and pelvic floor. Keep in mind the ‘3 Ps’: pee, pain and pressure. If you experience any leaking during exercise, pain in your pelvic floor or elsewhere (tailbone, lower back, etc), or pressure through your pelvic floor or abdominal midline, it’s time to take a step back. In particular, if you see coning or bulging of your abdomen along your midline, that is a red flag that you need to pause that particular lift or exercise, and consult with a qualified coach or pelvic floor physical therapist to evaluate your breathing and movement strategies.⁠⠀
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@brianna.battles offers a stellar piece of advice to athletes in this perinatal chapter: “Listen to the voice you’ve been trained to ignore.” If you are second-guessing a movement or exercise during this chapter, listen to that instinct. That instinct is trying to protect your body and your baby during this time.⁠⠀
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With a little bit of awareness, we can make sure we come through pregnancy prepared for a strong postpartum recovery! ⁠⠀
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And now I really do want to know, were you given this advice? Let me know below👇🏻


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Holiday Shopping? Visit Diapers and Dummies for great gifts for Mom, Dad, baby and the reader in your life. #ad #diapersanddummies #holidayshopping #gifts #babygifts #tranquilomat #giftsformom #giftsfordad #prenatalyoga #postpartumexercise #infantsleep


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When people think about their “core” they often focus solely on the abdominals. Functionally, the core consists of muscles that form the canister from your rib cage to your pelvis and surround the abdominal and pelvic organs. The top of the canister is the diaphragm, the front and sides are the abdominal muscles, the back is the multifidi, and the bottom is the pelvic floor. It is important for all of these muscles to work together to create support for the skeleton of the trunk as well as the viscera within.
To read more, visit our blog page...link in photo.
#charmaustin #pelvic floorexercises #pelvicfloorphysicaltherapy #pelvicfloordysfunction #pelvicfloorhealth #pelvicfloormuscles #pelvicfloortherapy #corestrength #corestabilization #coremuscles #austinphysicaltherapist #austinpt #postpartumworkout #postpartumexercise #postpartumcare #postpartumrecovery #postbabybody #postbabyworkout #postbabyabs #abdominals #posturalrestoration #neuromuscularreeducation #redcord #neurac #austindoctor


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2017/18 me would have said ‘I’m almost 6 months postpartum why am I not back to my normal strength? I’m failing/ doing something wrong “. .
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2019 me said “I’m almost 6 months postpartum of course I’m not fully healed, just keep going”. .
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My mindset wirh this postpartum period is exponentially different than my first rodeo. New blog about how things are different this time round and how I’ve changed my thought process . @expectingandempowered #postpartumexercise #pregnancy #twoundertwo


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Against what we’re lead to believe, I didn’t bounce back postpartum. I was wiped out, exhausted and could barely find time to take a peaceful shower. .
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I wish someone told me that “bouncing back” postpartum is bonkers and not what’s actually important. I would’ve felt defeated. .
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Getting back to a strong healthy you in your new amazing mom bod is great, but that shit doesn’t happen in 6 weeks, 3 months or even a year or more for some! For me it was 2 years before I felt strong again and even now nearly 7 years after my second, I’m still working on improving my core! #lifelongprocess #progressnotperfection
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No matter how you delivered your baby, you deserve rest and recovery first and foremost. Then you may discover your muscles and movement. In my new blog I dive deeper into where to start postpartum and why you don’t wanna skip this part!! .
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Link to blog in bio👆🏼👆🏼


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My little Christmas Mickey and Minnie Mouse 🖤🎄 Here is my informal Christmas card for the year since I dropped the ball and forgot to get some 👍🏼 ENJOY! Beckett’s belly in the last picture 😭 my chubba


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I had 3 babies in the span of 17 years! Women are still not getting the postpartum care they need and deserve.
My Postpartum Body Coaching can help enhance healing and prevent issues such as incontinence, pelvic pain, and low back pain.
#postpartumhealing #pelvicbalancept #stcharlesil #postpartumexercise #newmom #postpartumjourney #saintcharlesil #fourthtrimester #womenshealth #pregnancy #postbabybody #csectionrecovery #postpartumbody


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EXERCISE OF THE WEEK:
🎄Stationary lunge with deep core integration🎄
⠀ 🔈Sound on for first video

Prenatal 👉🏻Can be done through all trimesters of pregnancy. When your belly gets bigger through it’s going to meet your leg when you drop down. It can be a bit of an obstruction, LOL.

Postpartum👉🏻This is one of the first exercises I introduce postpartum. Its amazing how hard it feels in those early days! Once you’ve spent a few weeks reestablishing connection to your deep core like I show in my core rehab videos, you are probably ready to start incorporating exercises like this one.

❗️Although this is considered pregnant and postpartum safe, if you feel like things are just not right, stop. Always listen to your body.

❗️It’s very common for a woman to actually push down instead of lift up the pelvic floor. This is NOT what you want when performing pelvic floor lifts (kegels). Visualize the cue of picking up a marble with your vagina. A pelvic floor therapist will tell you exactly whats occurring when you do a kegel so I always recommend every female see one.

Some tips to make it effective and keep it pelvic floor friendly:
-Keep your weight evenly distributed through the front foot
-At the top, there should still be a slight bend in the front knee. If not, your weight is either shifted too much over your back leg or your back leg is not back far enough.
-Don’t allow the front knee to cave in as I show in the second video.
-Breathing is everything here so I want you to inhale as you lower and exhale at the bottom and on the way up as I explain in the video.
-Keep the spine in neutral position. A small curve inward in the lower back is normal. Don’t let that curve become exaggerated.
- Every body is different. If it doesn’t feel right for you, don’t do it.
-You should feel this mostly in the front glute and quad.

Harder than it looks, ladies! The slight pause at the bottom with the deep core contraction keeps you from just flying through this exercise with no mind/body awareness. Slow it down, concentrate, and push hard through those feet.

*Please have clearance to exercise from your medical provider before performing this exercise.


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Pork & Apple Burger 🍔
Recreated from an old Hello Fresh recipe card (step by step in my story & highlights) ☝🏻 I wish it was more photogenic because it’s a taste sensation...Pork & Apple is such a winning combo 🍎 I first made this a couple of months ago for me and my friend, and knew straight away I would make it again and again!! Let me know if you give it a shot 👌🏻 #fakeaway #rwlfitties #resultswithlucy #mummydiaries #mumoftwo #caloriecounting #fitmum #endometriosis #mentalwellbeing #healthyfamily #familyoffour #postpartumexercise #transformation #newbeginnings #motivation #resultswithcecilia #fitmumsclub #thatmummytribe #homefitness #weightlossjourney #healthymummy #hellofreshpics #comfortfood #hellofresh #postpartumdiet #8weeksandbeyond


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Hey Mama it’s almost the weekend again and it’s the 6th so only 19 more days until Christmas that makes me crazy feels like this year has just flown by. During the whole shooting of this series of exercises, Rad was just running loose, but watch the end of the video to see her completely take over. 💗💗 I like using a small ball for compressions during these exercises to help reinforce for engagement and get a little bit more feedback. Sometimes it’s easier to fully contract the pelvic floor and TVA when you’re pressing against something. Check out these three exercises and tell me what you think. As always let me know if you have any questions and always consult your physical therapist or OB before starting a workout program POSTPARTUM. Like and share to help get this post seen by more mamas! Tag a mama friend that may find this useful! 💗 Connecting to your pelvic floor, TVA and using your diaphragm to properly engage your core system and regulate intra-abdominal pressure is going to be key in healing your core dysfunction. As you lift up, exhale. As you lower down inhale, releasing all of your muscles Including your pelvic floor. With each exhale, you are further reinforcing that core contraction. #csection #csectionrecovery #csectionmama #csectionfitness #csectionmom #csectionmoms #diastasisrecti #diastasisrectirepair #diastasisrectiexercises #diastasisrectirecovery #diastasisrepair #diastasisrectisafe #diastasisrectirehab #pelvicfloor#pelvicfloorexercises #pelvic #postpartum #postpartumexercise #postpartumbody @postpartum #movesweatlove #momfitness#momworkout#postpartumfitness#postpartumexercises #postpartumcore @balanceathletica


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Pregnacy fitness🤰💪 was so easy for me. I ran a full marathon 21 weeks pregnant. I did prenatal yoga 1 to 2 times a week, went to the gym 2 to 3 times a week, road my bike 9 months pregnant and I walked a lot (11 miles the day before I went to the hospital when apparently my liver was destroying itself and I had no idea🤷‍♀️). People would see my belly and make comments; not negative comments, but ones about how awesome it was that I was working out. It was encouraging to get compliments at the gym.
Postpartum fitness🤱💪 is a whole different beast.  I walk less, lift less, and have less energy.  Noone makes comments at the gym anymore.  I look like another normal person working out. But this is 100 times harder then anything I ever did while pregnant. Others have no idea that 2 months ago a baby got cut out of my abdomen.  They don't understand that this workout is way more admirable then any workout I did pregnant. ❤So this post is for all you postpartum mamas out there.  I see you at the gym struggling and I'm proud of you! I don't care how long it's been since you had your baby. I don't care how much or little your lifting.  I don't care how long or short your runs are.  What's important is your back at it even though this is one of the hardest things you'll do mentality and physical. ❤❤💪
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#postpartum #postpartumbody #postpartumjourney #postpartumworkout
#postpartumrunning
#postpartumfitnessjourney
#postpartumfitness #postpartumlife #postpartumweightloss #postpartumexercise #newbaby #boymom #fitmom #newmom #motherrunner #momlife #momgoals #momswhorun #fitmom #newmomlife #runnermom


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I GOT IT FROM MY MAMA....
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We learn how to be strong mothers - from the strong women in our lives. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
And even as the best grandma ever, she is still kicking ass in the gym. I’m so proud. :-) Ladies! As we age we lose muscle mass and bone density and resistance training is so important to slow down that process. You are never too old to press a heavy weight over your head. :-)
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I train by myself so much, it’s always nice to workout with someone and what better partner than my mama! it was also nice to have someone else tell me what to do for a change. :-) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ive always said buddy sessions can be a great way to motivate you to work hard and stay accountable. You agree? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
HINT: work with a trainer that can challenge you both equally. This may mean modifying certain exercises depending on each of your exercise abilities. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Our session had a little bit of everything! Some strength work at the beginning with some HANG CLEAN & PRESSES (5x5) and then some EMOM rounds of 3 exercises (Suitcase Carry, RDLS and leg lifts) and we finished with some boxing intervals. THANKS @joninmotion !!
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Do you like to workout with a partner? Or do your own thing?!? Let me know in the comments!
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⠀⠀⠀⠀⠀⠀⠀⠀⠀ #postpartumbody #postpartumfitness #newmama #momof2 #4thtrimester #losethebabyweight #strongmama #momstrong #torontofitness #torontomama #torontotrainer #fitnessmotivation #momlife #prenatalworkout #postpartumworkout #momprenuer #motherhood #absafterbaby #postpartumexercise #momandson #mommyandme #buddysession #groupttraining


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Lacking MOTIVATION to workout?⠀


Sooo do you want the TRUTH or do you want me to sugar coat it? 😉⠀


The TRUTH is you are not ALWAYS going to feel MOTIVATED. ⠀


A lot of times when you start a new workout program you feel super motivated to get into the gym, but after a couple weeks in, your motivation starts to dwindle. You start skipping a workout here and there and next thing you know, you completely stop altogether. ⠀


Sound about right?⠀


MOTIVATION is NOT what you need to keep pushing you forward to your goals. Sometimes (a lot of times) you are just going have to suck it up, get to the gym and do the work. ⠀


BUT here’s some tips on what you can do when you’re lacking motivation...⠀


✔️FOLLOW A PLAN (AND ONE YOU ENJOY) - If you’re going into the gym with no set plan, most of the time you just end up wandering around piecing things together. Follow a plan that EXCITES you and that you truly ENJOY. ⠀

✔️Have your workout gear prepped - Going to the gym after work? Get changed there before you leave the office. Going in the morning? Sleep in your gym clothes or put them right next to your bed. ⠀

✔️JUST GET THERE - This can be the hardest part sometimes. Get to the gym. Warmup on the treadmill for 5-10 minutes to get your body and mind in a good place before you move on to your lift. ⠀

✔️Think about how you want to FEEL and your WHY - How will you feel if you’re able to drop those 15 lbs? Why is it important to you to lose the weight? Get connected to your FEELINGS. ⠀

✔️HAVE ACCOUNTABILITY - Go hire a coach. Find a new workout buddy. ⠀


MOTIVATION is not ALWAYS going to be there, but it’s the habits you create for yourself and your BIGGER GOALS that are going to keep you going!⠀


What do you do when you lack motivation to workout?? ⠀
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#postpartumweightloss #sweatlife #womenwholiftheavy #weightlosscoach #ditchthediet #findyourfit #balancedlifestyle #momhustle #constantlyimproving #balancedlife #empowher #macroscoach #theliftinglifestyle #bodyafterbabies #mommybody #mommotivation #mommyworkout #strongasamother #fatlossgoals #weightlosscoaching #wanttoloseweight #modernmom #instamamagang #postpartumexercise


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@enticknapsam I like your new hat 👀


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Onion, Feta & Tomato Tart 😍
A throw together lunch which was amazing!! Me and Harry had some time in the kitchen so I prepped him some bits and made this for myself 👩‍🍳 You can’t beat a Puff Pastry Tart...so many combination possibilities that I’m just discussing with @thatjaybeelife__ 👏🏻 This one was made by spreading caramelised onion chutney onto a ready rolled puff pastry sheet, then topping with red onion, cherry tomatoes and feta, a sprinkle of thyme and black pepper then baking for 15-20 minutes 🤤 #rwlfitties #postpartum #resultswithlucy #mummydiaries #mumoftwo #caloriecounting #fitmum #endometriosis #mentalwellbeing #healthyfamily #familyoffour #postpartumexercise #transformation #newbeginnings #motivation #resultswithcecilia #fitmumsclub #thatmummytribe #homefitness #weightlossjourney #healthymummy #bosslady #healthyrecipes #nutracheck #postpartumdiet #lunchgoals #8weeksandbeyond


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First you restored, now it’s time to STRENGTHEN!
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🌟 5, 10, 15, 20 and 25 minute workouts designed to have your whole body working #burning 🔥.
🌟Workout in the comfort of you’re own home at a time that suits you! #workoutwhenbabysleeps.
🌟Stay motivated and accountable with our weekly plans and emails #yesican.
🌟 Be supported by your fellow strengtheners with access to our members forum and contact with me should you need help!.
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Take advantage of our special offer and workout for the next 2 years from just 6 cents a day, yep you read that right! 6 cents!!! OFFER ONLY VALID FOR THE NEXT 49 HOURS.

Head to our website and use code ‘intro49’ to pre-purchase now 👌🏼
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This is our progression course. Ideally you would have done Core and Floor Restore and learnt our foundations and techniques first. If you’re still completing CFR you can purchase this now and move onto it once you’ve finished.
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The course will be available from Jan 1st 2020 #perfecttiming .

Any questions please just get in touch! and GO! .
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#postnatalfitness #postnatalrecovery #postpartumexercise #melbournemum #brisbandmum #mumtum #motherhood #newborn #motherhoodunplugged #healthymum #activemum #fitmum #mumsofig #mumsofinsta #mumsofinstagram #mumsofboys #mumsofgirls #toddlermum


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It’s Friyay! Are we feeling tender? I am after teaching 4 Core Classes this week... I do love feeling like I have done something though... no pain no gain! I can’t believe how quick this term has gone we have one week left of classes before our Christmas Break. Have you all have a great weekend! #fitnessbeyondthebump #fitness #fitmum #thismumcan #instamum #mumtomum #newbaby #newmum #postpartumfitness #postpartumexercise #exercisewithbaby #pramworkout #buggybeat1 #mum #mama #exercise #workout #mummy #sthelens #merseyside #eccleston #rainhill #rainford


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It's the end of the week yipee! We love out Friday classes @babyslingfit as it sets our mums and babies up for a great energised weekend! ⁠
Enjoy xxxx⁠
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#celebratemk #mumslife #newmumshub #mkpulse#mumtomummk #miltonkeynesmum #mumsfitnessmiltonkeynes #newmums #babiesofmiltonkeynes #onemothertoanother #miltonkeynes #miltonkeynesbusiness #mumsfitness #miltonkeynesfitness #postpartumexercise


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WIN a 3 Night Luxury Getaway for You & Your Bestie in Byron Bay, valued at over $5,000 👭(from anywhere in Australia)...
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