Hi, everyone!
I’m trainer Amy Jo and as you know, I’ve just had boy number three.
So today I wanted to have a sit down with you guys and talk with you about my strategy
in the gym.
Specifically, for getting my body back after having baby number three.
Let’s do it.
So, I have a few tips for you guys about getting back in the swing of things.
Obviously, when you’re pregnant, right until the very end is so difficult.
It’s tortuous, almost.
Especially with number three, for me, your body is well used to what that looks like.
So, it’s like “Okay, you can slow down a little bit earlier this time.”
So, I had to be patient with myself toward the end of pregnancy, and then recovery as
well.
Everything was healthy, I had a healthy birth, I had a healthy labor, baby was great.
So obviously, this pertains to my situation, and every, single other situation is very
different.
Recovery for you might be completely different than it was for me, based off doctor’s recommendations,
and so forth.
But a few of the things I wanted to discuss with you guys about – from the very beginning,
what did I do?
When did I start?
What did I start with?
How have I progressed since then?
Right now, my little boy is 11 weeks.
So, I’m 11 weeks postpartum and probably week number three I knew I needed to do something.
So, it was about my mindset, more so than ‘I’m recovered’ and it’s not six weeks
when the doctor gives you clearance.
I began walking.
Obviously, that was like – a lot of mothers do that at the beginning.
I began walking.
That was the first thing that I did.
Then I also – once I got the adrenaline going, about a week after that I start bodyweight.
All bodyweight exercises.
So, I was doing squats, I was doing walking lunges, I was doing dips at home.
So, I had a circuit of about six different exercises.
It was squats, walking lunges, dips, mountain climbers.
I was also doing a plank.
A very short, small length plank.
And then the last one was, I was climbing my stairs.
So those six exercises would rotate through.
The first day that I did them I did one round and I was toast.
I was so done.
Then moving on, I was doing a second round, and a third round, and by the end of the 6-week
mark – when I was six weeks – I felt like I could go to the gym and start adding weight
to that.
That’s when I got cleared.
My doctor said I could now do anything I wanted to.
But I was exercising before I had baby number three.
So, I did have a little muscle mass.
So, going into bodyweight exercises, for me, wasn’t as strenuous as someone else who’s
a beginner coming back.
I got back in the gym at week 6.
So, week 6 I was back in the gym and the very first thing I told myself was “I have to
use weight training.
I need to lift weights, and that needs to be my strategy for the gym.”
So, the other tip I wanted to offer you guys was, when you haven’t lifted in a long time
you’ve got to get back the muscle mass.
You’ve got to earn back the muscle mass first.
So, focus on strength training.
Focus on weight bearing exercises and not cardio.
I put cardio aside and I focused on weight training and that was my next tip for you.
Do that.
Encourage yourself to get back the muscle mass first, before you can begin adding some
cardio in.
So, week 6, 7, and 8 I definitely stayed with the same routine.
I was like “Okay, I’m going to be in here four days a week.”
And I did two lower body workouts a week, and I did two upper body workouts per week.
Then when I hit week 8 I knew I wanted to work a little harder and step up my game.
So, I added a third and that’s when I added a third lower body.
So, I still, now, am doing Monday, Wednesday, Friday; all lower body.
I don’t even touch my upper body.
I do Tuesday, Thursday upper body.
Then Saturday and Sunday I’m currently taking off.
So, I have a five day, back to back, Monday through Friday lift strategy, and then Saturday
and Sunday I take off to be with my family, to sleep in, because I need it.
Just to recover.
Then Monday comes again, and I feel great.
I’m so excited to get back in the gym and lift again.
So that strategy has really helped me.
I just wanted to share some of those tips with you guys and help you and offer some
advice and encouragement.
Give yourself some grace and patience.
Life happens.
Put it in perspective.
A baby crying, and a family needing dinner, and a lot of those things come before my gym
workout.
Have I missed a day?
Absolutely.
My Monday through Friday hasn’t always happened because there are things that come up and
that takes precedence over my physique.
But I know if I continue to be consistent, and I don’t get frustrated with myself that
it will happen over time.
The turtle beats the hare.
So just be consistent.
Consistency always wins.
Let me encourage you guys with those tips.
If you have comments, questions; feel free to reach out.
Leave questions below.
I’d love to talk and offer you guys more tips and advice as well.
Those are my tips for what I did in the gym postpartum, recovering from baby number three.
I’m trainer Amy Jo.
Thanks for joining me, you guys.
Check out ATHLEANXX for Women.
Their website has a lot of great programs.
Exercise programs, nutrition programs that give you the goals I know we’re all after.
All right, train hard ladies.
See you next time.
Bye.