Getting back in shape after childbirth is no easy feat. You need to extend consideration to yourself, establish your goals, and define your limitations. Doing something strenuous while navigating the complexities of motherhood is already a mass of change itself, and new responsibilities alone render you exhausted. 

If you wish to exercise to be fit, feel free to bring your A-game, but always give yourself time to recover first. Rest is a true companion when it comes to healing, and so is help. Don’t hesitate to demand assistance from any of your support systems if you are experiencing pressure from expectations.

In this article, we tackled the general do’s of getting back in shape from certified nutrition coach Kristia Roco. Kristia has obtained certifications for prenatal and postnatal coaching, sports nutrition, functional nutrition, the science of metabolism, and more. She orchestrated the success of her clients, shepherding their road to transformation. Get your pro tips here!

Having a positive philosophy while you accommodate changes in your life will carry you through the tough times, according to Kristia. She emphasized how cutting yourself some slack is helpful in generating good habits, too.

“Meet yourself where you’re at and be consistent at it instead of thinking you have to do everything at the same time to see results,” she shares. “Give yourself time and patience. Take photos and focus more on how your clothes fit instead of just your weight.”

Childbirth is no child’s play, and prioritizing your holistic health above everything else is always the right choice, regardless of the circumstance. Kristia totally agrees that moving will help your muscles recover, so she recommended that you take on two to three strength training routines a week. Reality sets in when you’re tired, but being mindful of what your goals will motivate you further.

“Prioritize eating protein and vegetables in all meals. Your [diet] should be protein- and vegetable-centric,” she framed. “Strength-train and focus on getting stronger plus do walking throughout the day instead of just sitting down.”

If you are gunning for personalized fitness plans that are tailored to match your needs, you have to make way for a nutrition and wellness expert. Essentially, the expert gives you the nutritional guidance that you need as you tread an uncharted territory. To usher in your getting-back-in-shape era, set goals and boundaries equally as well.

“Working with someone like a nutrition coach is like using GPS or Waze when driving to a particular destination. Like a GPS, we give you the shortest or best possible route, so that you save time and effort to get to your goals,” Kristia explained. “Another advantage of working with a fitness professional is they give you accountability, which is underrated but crucial especially for moms who tend to be lazy doing things on their own, or get discouraged when things don’t go their way. By having someone knowledgeable look at your own paper, they help you identify things that you’re doing well, and give you insights to things you can improve on so you keep moving forward towards your goals.”

As per Kristia, it is important to internalize positivity throughout your long-term brush with fitness and beauty. After all, the connection between your mental and bodily conditions is profound, cultivating a balanced set of beliefs.

“Where your mind goes, your body follows. This is especially true when it comes to fitness, getting healthy, and weight loss goals. If you believe that you can do it, you will find ways (not excuses) to do it,” Kristia said. “If you believe that you are worthy of being healthy, you will make this happen. If you think that these things make you better, then you learn to fall forward instead of just quit.”

“Community is crucial when it comes to lifestyle changes, especially when your family or the people you’re surrounded with are not typically supportive or understanding of your goals,” Kristia began, noting how being with people who have the same perspective normalizes that new goals come with new challenges.

The gist of it all is to harness a hopeful attitude that refuses to tail shortcuts and false suppositions. “Only evidence-based nutrition, movement, and recovery strategies [work]. [With it,] you don’t only get to your goal, you also sustain it,” she concludes.