Hey there, my fellow Mama Athletes 💖

So, I just got back from a spring break road trip with my crew, and let me tell you, it was a beautiful, chaotic, and utterly exhausting adventure. I love my kids to pieces, but momhood is a marathon, not a sprint. And last night was a prime example: an hour-long, inconsolable meltdown with my son, where I honestly feared he was going to hurt himself. I was running on fumes, emotionally drained, and feeling like I was failing at this whole "mom" thing.

And you know what? That's okay. Because postpartum is forever. It's not just about those first few weeks of snuggles and recovery; it's a long and winding road with its own unique set of challenges and triumphs.

We're constantly bombarded with these unrealistic expectations – "bounce back," "get your body back," "do it all." But the truth is, after growing and birthing a human (or two!), your body is forever changed. It's not the same, and it shouldn't have to be.

We're not just recovering from a marathon; we're navigating a whole new world. A world of sleepless nights, endless feedings, and the constant, overwhelming love for these tiny humans who depend on us for everything. And that's on top of everything else we're already juggling – work, relationships, our own dreams and aspirations.

So, this newsletter is for you, my fellow warrior goddesses. It's for the newly postpartum mama, the seasoned mom with teenagers, and every woman in between. It's a realistic and empowering guide to navigating this incredible, challenging, and ultimately transformative journey. We'll be talking about everything from physical recovery and fitness to nourishing your body and taking care of your mental and emotional well-being.

Get ready to ditch the "shoulds," embrace your strength, and celebrate the amazing woman you are.

The Science of Postpartum Recovery: Your Body's Incredible Journey

Okay, mamas, let's get a little bit science-y. But don't worry, I promise to keep it real and relatable. Because understanding what's actually happening in your body postpartum is key to giving yourself the grace and support you deserve.

Redefining "Recovery": It's Not Just About 6 Weeks

First things first, let's ditch that outdated idea that you should be "back to normal" after six weeks. Seriously, who came up with that? Your body just went through a monumental experience. It grew a human, birthed a human (or had a major surgery to bring that human into the world), and is now working tirelessly to heal and adapt.

Postpartum is forever, in a way. As my Pre- & Postnatal Coaching certification text says, "This doesn't mean she's fragile or weak or can't return to or even surpass the level of activities she was doing prior to pregnancy. It simply means she's had a baby and her body will never again be a body that hasn't had a baby." And I fully agree.

The Physical and Emotional Toll: A Whole-Body Transformation

Childbirth, whether vaginal or cesarean, is a major physical event. And the hormonal shifts that follow are equally intense. Think of it as your body undergoing a complete renovation, from the foundation to the roof.

Here's a glimpse of what's happening:

• Hormonal Rollercoaster: Your estrogen and progesterone levels plummet after birth, leading to a temporary hormonal imbalance. This can affect your mood, your sleep, your energy levels, and even your metabolism.

• Tissue Healing: Your body is working hard to repair any tears, incisions, or stretching that occurred during childbirth.

• Uterine Involution: Your uterus is shrinking back to its pre-pregnancy size, a process that can take several weeks.

• Metabolic Adjustments: Your metabolism is shifting as your body adapts to its new needs.

• Blood Volume Changes: Your blood volume increases significantly during pregnancy and gradually returns to normal after birth.

• Immune System Shifts: Your immune system undergoes changes to protect both you and your baby.

• Emotional Whirlwind: You're also navigating a complex mix of emotions, from the overwhelming joy of holding your baby to the challenges of sleep deprivation and hormonal fluctuations.

The Importance of Self-Compassion: Be Your Own Best Friend

Given all this, it's no wonder you might feel exhausted, overwhelmed, or like you're not quite yourself. This is where self-compassion comes in.

Treat yourself with the same kindness, patience, and understanding that you would offer a dear friend. You're doing an amazing job, mama. Your body is incredible, and it deserves time to heal and adjust.

Postpartum Training: A Path to Healing and Strength

Okay, mamas, let's talk about movement. Because while rest is essential, exercise also plays a vital role in your postpartum recovery and long-term well-being.

But let's ditch those unrealistic expectations of "bouncing back." This isn't about rushing into intense workouts or trying to fit into your pre-baby jeans ASAP. It's about a gradual, intentional, and empowering approach to movement that supports your healing and helps you feel strong and capable.

The Three Goals of Postpartum Training

Think of postpartum training as a journey with three interconnected goals:

• Phase 1: Rehab and Recover: This is the foundation. It's about prioritizing healing, restoring function, and addressing any postpartum issues like diastasis recti or pelvic floor dysfunction.

• Phase 2: Return to Exercise: This is where you gradually reintroduce more challenging workouts, building strength, endurance, and cardiovascular fitness.

• Phase 3: Prime and Prepare: This phase focuses on optimizing your fitness for the activities you love, whether it's chasing after your kids, playing sports, or simply feeling strong and confident in your daily life.

Timing It Right: Patience is Key

Now, when you move through these phases will vary from woman to woman. There's no one-size-fits-all timeline. But here are some general guidelines:

• Phase 2 typically starts around 6-12 weeks postpartum. But this depends on your birth experience, your healing process, and how you're feeling.

• Listen to your body, always. If something feels painful or uncomfortable, stop. Rest is just as important as movement.

• Don't rush the process. Give yourself grace and celebrate every small victory.

The Balance of Strength: Rest and Activity

Postpartum training is a delicate dance between rest and activity. You need both to heal, rebuild, and thrive.

• Rest: Rest is not laziness; it's essential for tissue repair, hormone regulation, and overall recovery. Prioritize rest and moments of quiet throughout your day - when you can 🥰 

• Activity: Movement, from gentle things like short walks, breathing and stretching exercise to full-on lifting, can improve circulation, reduce pain, and promote healing.

Functional Movement: Training for Real Life

Remember, mama, you're already a badass athlete! You're constantly pushing, pulling, carrying, rotating, squatting, and climbing your way through the day. Your training should support these functional movements and prepare you for the activities you love.

• Focus on exercises that strengthen your core, pelvic floor, and back.

• Incorporate movements that mimic everyday tasks, like lifting your baby or carrying groceries.

• Gradually increase the intensity and challenge as you get stronger and more confident.

Postpartum Nutrition: Nourishing the New You

Mama, you're not just feeding yourself anymore; you're fueling a whole new life. Whether you're breastfeeding or not, your nutritional needs change significantly postpartum. It's a time for nourishment, not restriction.

Nutrition for Healing: Building Blocks for Recovery

Think of food as medicine. Your body is working hard to repair and rebuild, and it needs the right building blocks to do so.

• Protein: This is your body's primary repair crew. Protein is essential for tissue healing, muscle recovery, and hormone production. Prioritize protein at every meal and snack.

• Healthy Fats: These are crucial for hormone production, brain function, and reducing inflammation. Include sources like avocados, nuts, seeds, and olive oil.

• Complex Carbohydrates: These provide sustained energy and support your mood and sleep. Choose whole grains, fruits, and vegetables over refined carbs.

• Micronutrients: Vitamins and minerals are essential for overall health and play a role in everything from energy production to immune function. Load up on colorful fruits and vegetables.

Fueling for Energy and Breastfeeding (If Applicable)

If you're breastfeeding, your caloric and nutrient needs increase significantly. Your body is working hard to produce milk, so it's crucial to fuel yourself adequately.

• Extra Calories: You'll likely need an extra 300-500 calories per day to support milk production.

• Hydration: Drink plenty of water throughout the day, as dehydration can reduce milk supply.

• Nutrient-Dense Foods: Focus on whole, unprocessed foods to ensure you're getting all the vitamins and minerals you and your baby need.

The Fourth Trimester: Lily Nichols's Wisdom

I want to give a shout-out to Lily Nichols, a brilliant dietitian who emphasizes the importance of the "fourth trimester" – the first 12 weeks postpartum. She highlights the need for:

• Gentle Healing Foods: Foods that are easy to digest and support tissue repair, like bone broth, soups, and stews.

• Blood Sugar Balance: Maintaining stable blood sugar levels to support energy, mood, and hormone regulation.

• Nutrient Repletion: Replenishing nutrient stores that may have been depleted during pregnancy and childbirth.

By incorporating these principles, you'll not only support your physical recovery but also your mental and emotional well-being.

Fat Loss Postpartum: A Journey of Self-Acceptance

Okay, mamas, let's talk about the elephant in the room: fat loss after baby. It's a topic that's often loaded with pressure, unrealistic expectations, and a whole lot of "shoulds."

But here's the truth: your body just did something incredible. It grew and birthed a human being! That's a feat worth celebrating, not punishing.

Fat Gain for a Reason: Trust Your Body's Wisdom

Remember, those extra pounds you gained during pregnancy served a purpose. They provided energy reserves for you and your growing baby. Your body is smart, and it knows what it needs to survive and thrive.

So, let's ditch the self-criticism and embrace a little self-love. Your body is amazing, and it deserves time to heal and recover.

Timeline for Fat Loss: Patience, Not Pressure

There's no magic timeline for postpartum fat loss. Everyone's journey is different, and it's influenced by factors like genetics, lifestyle, and breastfeeding.

• The Early Postpartum Period (0-6 weeks): Focus on healing, rest, and nourishing your body. Fat loss is not the priority here.

• Gradual Reintroduction (6 weeks - 6 months): Slowly reintroduce exercise and focus on building a healthy foundation.

• Sustainable Fat Loss (6 months and beyond): If you desire, you can start to incorporate more targeted fat loss strategies, but always prioritize your overall health and well-being.

And remember, you're never "too far" postpartum to make positive changes. Whether your baby is a newborn or a teenager, you can still achieve your health and fitness goals.

A Holistic and Sustainable Approach: SHINE Your Way

When you're ready to focus on fat loss, remember that a holistic and sustainable approach is key. This is where the SHINE system comes in:

• Strength: Build muscle to boost your metabolism and improve your body composition.

• Harmony: Create a balanced lifestyle that prioritizes sleep, rest and recovery, and self-care. This might be the hardest one when we’re postpartum, but do what you can to make sure you’re taking care of yourself.

• Intentional Mindset: Cultivate a positive inner dialogue, challenge limiting beliefs, and visualize your success.

• Nutrition: Nourish your body with whole, unprocessed foods that support your energy levels and hormonal balance.

• Exercise: Incorporate a variety of activities you enjoy, including strength training, cardio, and active recovery.

Embrace Self-Compassion: Your Body is Incredible

Most importantly, be patient with yourself. Your body has done something incredible, and it deserves time to heal and adjust. Celebrate your strength, your resilience, and the amazing woman you are.

The Female Athlete Postpartum: Returning to Your Passion

For those of you who are itching to get back to your sport or athletic pursuits, I get it! I'm an athlete at heart too, and I know that feeling of wanting to push your limits and feel that competitive fire again.

But here's the deal, goddesses: postpartum is not the time to rush back into intense training or push yourself beyond your body's limits. It's a time for a gradual, mindful, and empowering return to activity.

Returning to Sport Safely: Your Gradual Comeback

Here are some key principles to keep in mind as you navigate your return to sport:

• Listen to Your Body: This is the golden rule of postpartum fitness. Pay attention to your body's signals and don't push through pain or discomfort. If something feels wrong, stop.

• Prioritize Pelvic Floor Health: Childbirth can put a lot of stress on your pelvic floor. Focus on exercises that strengthen and rehabilitate this area before returning to high-impact activities.

• Start Slowly and Gradually Increase: Begin with low-impact activities and gradually increase the intensity, duration, and frequency of your workouts as you get stronger.

• Focus on Functional Movement: Train your body for the demands of your sport and your daily life as a mama. Incorporate movements that mimic the activities you'll be performing, like running, jumping, or swinging a golf club.

• Prioritize Recovery: Rest and recovery are just as important as training. Make sure you're getting enough sleep, nourishing your body with nutrient-dense foods, and managing stress effectively.

• Seek Professional Guidance: If you're unsure about how to safely return to your sport, consult with a physical therapist specializing in pelvic floor health or a qualified postpartum fitness coach.

Cycle Syncing Postpartum: Honoring Your Hormonal Shifts

Even after childbirth, your hormones continue to fluctuate, especially if you're breastfeeding. Understanding these hormonal shifts can help you optimize your training and recovery.

• Early Postpartum: Focus on gentle movement and activities that promote healing and reduce stress.

• Gradual Reintroduction: As your hormones begin to stabilize, you can gradually increase the intensity and duration of your workouts.

• Long-Term Maintenance: Continue to adapt your training to your hormonal changes to maintain strength, mobility, and overall well-being.

The Long Game: Strength and Mobility for Life

Remember, goddesses, this is a marathon, not a sprint. Your postpartum journey is a lifelong commitment to your health and well-being.

• Maintain Strength and Mobility: Strength training and functional movement are crucial for maintaining your independence and quality of life as you age.

• Prevent Injuries: Proper training and recovery can help prevent common injuries associated with your sport or activity.

• Embrace Your Inner Athlete: Never stop believing in your strength and potential. You are a warrior, a goddess, and an athlete for life!

Your Postpartum Power Plan

Goddesses, you've made it through the trenches of childbirth, the sleepless nights, and the rollercoaster of emotions. You are strong, resilient, and capable of anything you set your mind to.

Now, it's time to reclaim your power and create a postpartum journey that's empowering, transformative, and truly your own.

Here's how you can take the next step:

• Prioritize your postpartum health and well-being: Remember, you deserve time, space, and support to heal, rebuild, and thrive.

• Embrace a holistic approach: Nourish your body with nutrient-dense foods, move in ways that feel good, prioritize rest and recovery, and cultivate a positive mindset.

• Connect with your community: Reach out to other mothers, join a support group, or find a coach who understands your journey.

• Never stop believing in your strength and resilience: You are a warrior, a goddess, and a force of nature.

Ready to embark on your postpartum power plan?

• Explore my coaching programs: I offer personalized guidance and support to help you navigate your postpartum journey and achieve your health and fitness goals. Connect with me via the 1:1 coaching page and we can find, or create, what works best for you.

• Connect with me on social media: I share daily tips, inspiration, and a glimpse into my own postpartum journey. Rooted Coaching on Instagram. Laura on Instagram.

• Share this newsletter with a mama who needs to hear this message: Let's empower each other and create a community of strong, resilient women. Rooted Coaching exists to help women lead happier, healthier lives - please pass this on to anyone who it might benefit.

Thank you for being here, goddesses. You are amazing, and you deserve to feel your best.

With love and fierce support,

Laura