I’ve been training clients for 2 decades
Over that time, I’ve seen thousands and thousands of people train
I’ve seen habits that work, ones that don’t, and everything in-between
My advice – Don’t get off the horse.
The clients that are ‘successful’ (the fit looking Mum’s you’re in awe of today) are the ones that never stopped.
I’ve seen client’s (pre pregnancy) go on a health kick. Wanting to maximise their chance of falling pregnant.
They’ve achieved nothing less than jaw dropping results leading up to the pregnancy.
Fallen pregnant, only to have all they sacrificed and worked to achieve slowly fall away.
Now with a mountain to climb, a little one crying for attention & sleep deprivation – taking that first step? Daunting to say the least.
On the other side are the ones that never stopped – they trained before, during and after.
This is where I get by head ripped off for being an out of touch male who “doesn’t get it”
Sure, I’m a male and never will ‘get it’.
BUT… I have watched patterns across thousands of people over the years and see what works.
I’m not implying that it’s easy or that training doesn’t need to change during different phases.
It does.
Here’s what works.
- The successful ones continue training at the same intensity during their first trimester
- They continue the same training style in the second, but slow down. More breaks, less impact & use less weight.
- The third – they keep this up for as long as possible. Shifting at the very last stages to very low impact cardio like a recumbent bike.
Regular training for years has taught them to value their recovery. The importance of post partum recovery is fully understood & comes naturally.
Coming back too soon can be a huge mistake.
Pelvic floor control gone, bleeding, tearing /healing scar tissue, abdominal separation relaxin still pumping through the body….
BUT
They don’t wait either….
Hear me out.
Straight away – they are working on reconnecting with pelvic floor. Breathing into the diaphragm. Seeking professional guidance and checkups early & often.
Building to short walks in the first few weeks that gradually increase in duration. Light body weight exercises and core activation drills begin weeks later.
Over the next month or so low level cardio and controlled lifts are slowly introduced. Without rushing they build towards their pre baby baseline. Allowing a year + to get there, being kind to themselves along the way.
The key here is the mindset. In their minds, although what they were doing changed along the way, they were always in ‘action’.
Mentally their ‘gym’ sessions never stopped whether it be:
- In bed recovering – practicing pelvic floor contractions
- Pushing the pram
- etc..
Fit mums succeed not because they “bounce back,” but because they never stop taking action.
Maintaining the mindset that movement always continues, even when it changes.