I can’t believe my little girl is 4 weeks old today! Here she is <3
After a nice long break to let my body recover from giving birth, this week I’ve started my journey to not only get back into shape, but to get into the best shape of my life.
I’m so excited for this post because this is the reason why I started my blog in the first place. I wanted to document my progress after I had baby #2, to first motivate myself to achieve a better body after baby, but also to motivate other women that are in a similar situation. I want to prove that it is possible to have a better body after baby, while balancing being a wife, mother and working or managing a household.
Step 1: The first step to getting your body back after having a baby (or anytime you want to get in shape) is to make the choice to change your life. Eating clean and working out isn’t a diet, it’s a lifestyle change. Once you commit to making this lifestyle change and you set your goals, the only thing that can get in your way is yourself.
Here is where I stand today. My pre-pregnancy weight was 130 pounds and I gained 41 pounds during this pregnancy…so that means (and I cringe) that I got up to 171 pounds. It’s really hard for me to type that number…but I want to be as real as possible. I am four weeks post-partum today and I am currently 148 pounds…so I’m down 23 pounds in four weeks…not bad but I have A LOT of work to do.
Step 2: Set goals and write them down! Make sure your goals are specific, measurable, attainable, realistic and timely to make sure you stick with your plan.
Step 3: Keep a food journal. 80% of achieving the body I want is accomplished in the kitchen. For me working out isn’t the hard part, eating really well is because I LOVE FOOD. I grew up in an Italian household and I probably ate more pasta in my childhood than many eat in a lifetime :). Writing it all down helps to keep me on track.
My plan for eating clean is to plan ahead and eat six small meals each day with one cheat meal or cheat day per week. I put plan in bold type because if you plan your meals in advance you will set yourself up for success. If you don’t have a plan in place and are running around and starving, it’s a lot easier to make a bad meal choice. I write out my meal plans and grocery list and go shopping on Sunday nights when Phil can stay home with the kids.
Balance is extremely important and I’m not going to deprive myself of my favorite foods completely, but if I eat super clean all week, one cheat meal or a glass of red wine (my fav) will not undo all of my hard work.
Here is an example of a day of meals.
Meal 1: 1 scrambled egg with one piece of Sprout bread toast with 1/2 avocado. One cup of coffee with almond milk and cinnamon.
Meal 2: Green Juice (3 kale leaves, 2 large carrots, 1 cucumber, 1 green apple, 1 lemon, knob of ginger) Recipe yields 2 cups of juice.
Meal 3: A cup of turkey chili (leftover from last night’s dinner…you can find the recipe here).
Meal 4: 1 Quest Bar
Meal 5: Spaghetti squash with chicken, tomatoes and basil
Meal 6: Banana with a 2 tbs granola with flax seeds
I’m aiming for meals high in protein and fiber with a lot of fruits and vegetables. I’ve eliminated dairy in my diet because it seems to bother my girl so I’m giving it up for now. I’m working toward drinking a gallon of water per day and I’m up to a 1/2 gallon…this is so hard!
Please remember to keep in mind that I’m breastfeeding so I do need some additional calories for my milk supply. Also, I’m not going to include the calorie count because the amount of calories one should consume is different for everyone based on your goals and weight.
Step 4: Schedule your workouts. Just like planning out your meals this will also set you up for success. Each week plan how many times and when you are going to work out. I usually schedule my workouts in my calendar and it helps to hold myself accountable while I work toward a better body after baby.
My plan is to start slow (since I haven’t done much in the past 6 weeks). Since we are still working out a schedule for Daniela, it will be a little bit before I’m consistently back in the gym. Then I will have to go very early or later at night when Phil gets home from work. For now I’m going to do my workouts at home and get to the gym when I can.
Here is my first home workout I accomplished yesterday. I superset (do a set of each back to back with a short break in between before moving to the next pair) each pair of exercises.
Squats – 3 sets of 20
Push-ups – 3 sets of 12
Lunges – 3 sets of 20 alternating legs
Supermans – 3 sets of 15
Ball crunches – 3 sets of 25
Glute leg lifts – 3 sets of 15 on each leg
Planks – alternating elbows and hands 30 seconds each, 3 times
It wasn’t much, but it’s definitely a start…and I’m sore today! Note that the only piece of equipment I used for this workout was an exercise ball. For cardio I’m going to do Zumba on the Wii and get to the gym when I can for treadmill, elliptical and classes since it’s freezing in the Northeast right now and I can’t take the baby out in these freezing temps to walk/run.
Step 5: Take progress photos of yourself so you know where you began and your progress along the way. This will help you to keep going when you want to quit. I’m not ready yet but I will share my progress photos with all of you soon!
I look forward to sharing my weight loss journey to achieve a better body after baby. I will include updates that have recipes and workouts to help you reach your goals as well!
I hope you have a great weekend :).