Body After Baby: The Fitness Plan Part 1

Posted: January 6, 2011 at 12:04 pm

I hope I’m not flooding you with too many “Body After Baby” posts right now. I know I just posted My Food Plan a couple days ago. I’ve tried to keep it to once a week, but wanted to go ahead and cover the Fitness Plan portion. That’s what I feel like discussing this morning, so I hope you’re cool with that. If not, watch out. I didn’t sleep at all last night thanks to false labor and may be a little cranky. I also may seriously be considering choosing the “labor inducing” eggplant parmesan over my sanity. And I hope you read the above paragraph with some sarcasm…except for the whole eggplant lasagna thing. I’m not kidding about that part after last night.

Let me let you in on a little secret. Once Baby B pops out it honestly won’t take long to get back to pre-pregnancy weight or close to it. My fitness level and shape, however, will have drastically changed. Yet another reason I choose not to use a scale – it doesn’t give the whole picture. I have numerous fitness goals I desire to achieve after baby B arrives. I don’t have a set goal on timing, as I won’t know my body’s fitness level until I get back into workouts. That doesn’t mean I can’t go in with a plan. So, here’s part of what you can expect to see fitness-wise in the (hopefully very near) future on Faith Fitness Fun.

Part 1 - Gradual Increase In Intensity

I firmly believe that if you dive in and try to do too much, too fast, then your body will burn out. Your motivation will decline. You won’t manage to stay consistent and consistency matters in achieving goals. I will take things step by step.

1. Take full rest after Braedon is born until I feel my body is ready for light activity again. This took about 2 weeks after Makenzie, but could vary this time.

2. Begin very light workouts up until my 6 week post-delivery check up. This includes things like short walks or extremely light weights, such as the videos I did to get used to weights again after Makenzie. We’re talking simple here. Fortunately I have midwives/doctors that believe in trusting your body post-baby and feel comfortable with beginning some light activity before the 6 week post-partum mark. No matter what though, you can trust I will listen to my body!


3. At the 6 week point, I will start monthly workout rotations and plans that get gradually more challenging as each month passes. In general, this will take the form of increasing the length or intensity of cardio, like moving to running over time or getting back to spin classes more often. It will also include weight workouts that go from beginner style plans a couple days a week to more detailed strength training up to 4 days a week. Part 2 will explain in more detail the variety of things I plan on doing and how I will incorporate them into a cohesive plan.


4. More avidly pursue my specific goals – such as races, completing pull-ups, increasing the weight I can lift to previous fitness levels, etc.

Stay tuned for Part 2! Like I mentioned above, I will share a bit more detail on what types of workouts I want to incorporate again. I will also let you in on some ideas I have for the blog related to my fitness and workouts. Now, wish me luck as I have a busy day ahead – including a checkup at the doctor.

Question of the Day – How soon would you like to see Part 2? What ways do you gradually increase the intensity level of your workouts? Or how do you plan to do so this year?

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39 Comments to “Body After Baby: The Fitness Plan Part 1”
  1. I have to admit…I have historically been horrible at listening to my body with regards to exercise and increasing intensity appropriately. I’ve been a go-getter kind of gal where if I wasn’t sweating and nearly falling to the ground I wasn’t working out hard enough. Increase slowly, say what? I didn’t do that either.

    I am still working on that piece of me so I love hearing your thoughts on this!

  2. COuld you include how you plan to eat while breastfeeding for part 2? Will you look to include or exclude anything in particular?

    • Tina says:

      Well that’s something I will have to wait and see when I start breastfeeding as the foods I choose will relate to how well he eats, if he shows any resistance to certain things, how much I produce, etc. I will certainly share about it once I get there though! 🙂

    • Hey Brittany! When I was breastfeeding, they said to eat around 500 more calories than you typically would (that would be 500 more calories of healthy foods, fats etc) because you tend to burn around 500 calories or so a day if you are breastfeeding around the clock (every 2-3 hours). And then you would have to figure in how much you are burning with exercise. But its definitely important to not “diet” when breastfeeding, baby def needs all of the nutriets that he/she needs and if you don’t have enough then the person breastfeeding will suffer…

      • I was also advised that breastfeeding requires an additional 500 quality calories per day.

        I avoided alcohol, caffeine, citrus and very spicy foods. The citrus was a surprise to me, but it was obvious that it bothered my babies, so out it went.

  3. I can’t wait to read about part 2. I find this so interesting!

  4. I think you are right on for this plan! Definitely listen to your body! I know you are so ready, so I am sure you will get back there quickly!

  5. I am seriously waiting everyday to hear that the babes is here!!!

  6. Lauren says:

    I’m excited to hear your workout plans because I’ve been really getting into strength training lately and been loving it. I’ve upped the intensity of my workout with running speed intervals.

  7. I think this is all pretty fascinating. I haven’t had a child, but maybe someday in the very distant future I would like to, so brushing up on all this now is kinda fun! 🙂

  8. Megan says:

    thanks for the comment on my blog a bit ago. i love reading your blog. i think your live is how i’d love to see mine in about 5-7 years: have a child, ready to have another one. strong faith and a focus on your health.

  9. i’m all for these posts…post it as soon as you need/want to!

    i’m planning on doing things that are just going to strengthen my body and make me feel strong. i love working out, so that shouldn’t be a hard thing to do 🙂

  10. I completely agree with motivation declining after attempting workouts that are too intense. If you succeed at them, great, but if not, it’s really discouraging.

    Everytime I see a new post pop up from you, I think “is this it? Has she had him yet?” Hang in there! Won’t be long now 🙂

  11. I am so glad you are going to give your body rest after you have Braedon. I know there was one woman who I used to go to a gym with and she was back in ther 3 days after giving birth. I’m sorry, but aren’ tyou a little bit sore?

  12. I love these posts! While I’m not pregnant, or even going to have children for many many many years, these tips will definitely be put in the back of my brain to simmer until the time is right!

    And it’s important to listen to your body! You are going to rock it! 😀

  13. Jess says:

    Great plan, Tina! You are doing this so smartly and I give you such kudos for laying it out here on the blog for others to follow suit, in particular. It goes to show you don’t need to be a maniac post-baby to get back into shape. You can do it safely and still get results. Rock on!! PS. I vote yes on that parm tonight!

  14. This is helpful for when I DO have kids but for now it’s a very interesting read. Why can THIS be on the cover of US weekly? We see those celebrities losing weight so fast and trying to get so thin with their personal trainers … but for the majority of people, that isn’t realistic. THIS is!Thanks Tina!

    • Tina says:

      Agreed! I hate how unrealistic the whole post-baby body thing has become because of the media. I really hope to be an example to someone at least.

  15. Melie says:

    This looks like a good plan! I do not know in what ways re-starting working out after a pregnancy differs from re-starting working out after an injury or a long break, but they certainly look similar. Especially the part of consulting with your doctor and listening to your body! Can’t wait to see how this goes! 🙂

  16. Angela says:

    I think it’s so great that you’ve got a plan for how you’re going to ease back in. I am a huuuuge planning freak, so obviously I loe this sort of thing! I also love how you’re taking such a realistic approach and not hoping to be right back in ideal shape within days. You go girl!

  17. Eat the eggplant!! 🙂

    I love reading your plans for post-baby meals and workouts. You are so right about it being (somewhat) easy to get back to the post-baby weight, but that doesn’t mean your body is the same! With breastfeeding, I was back to my post-baby weight quickly, but it took longer to get my body back the way I wanted it to look. Weight doesn’t tell the whole story at all.

  18. Mandy says:

    I just started reading you (thanks for the comment on my page:) but what do you NOW for fitness while your pregnant? I’ve never been pregnant but maybe in the next couple of years…..
    Anyway, I’ve very active right now and teach 2 group exercise classes during the week. What can I expect about working out while being pregnant?

    • Tina says:

      I mainly do workouts I already regularly and comfortably did pre-pregnancy. I just lower the intensity, length, # of workouts, etc to not ever feel fatigued. I still do kickboxing right now at 38 weeks. I did spinning a couple times a week until I put my gym membership on hold. I walk. I lift weights. Each person is different but working out during pregnancy is certainly doable! 🙂

  19. Stefanie says:

    I love using intervals to increase the intensity of my work-outs! Depending on how I’m feeling, I’ll do more or less high intestity intervals. 🙂

    I am bookmarking all of these great body after baby posts for the future!

  20. Good luck with that! I’m sure lots of home workouts and outdoor strolls in store for you, which I am planning on when my time comes. 😉

  21. post as soon as you feel comfortable doing so! i increase intensity as soon as i stop feeling sore from my workouts, thats when i know my body needs a switch so i can see results

  22. Jen says:

    Love these posts and your plans, makes me motivated!!! I have no stamina, fitness, etc., I’m starting from square 1. I am starting with Turbo Jam and taking it really slow so I don’t get burned out. I’ll add on intensity when I can and plan to stay with Turbo Jam for 90 days before moving on to the next program.


  23. Rachel says:

    Do you have a birth plan? Did you or will you be willing to share it with us? I’m not sure if you posted about this yet or not!

    I watched ‘The Business of Being Born’ last night and read That Wife’s archives of her birthing experience and now I am officially hooked.

    Feel free not to share if it is too personal, I understand!

    • Tina says:

      Not too personal at all. I don’t have a birth plan because things can go so differently than expected. I do know that I plan for an epidural. I had one with M and it made the whole labor experience better. I could actually pay attention to what was going on.

  24. Stephanie says:

    Sounds like you have very very great and reasonable goals for BAB (body after baby) If/when I get preggers again someday I’ll be likely to follow similar routines.

  25. After baby #1, I definitely listened to my body and started slowly working out after week 2 and then was able to slowly increase it and by the time I got the okay at 6 weeks, I was good to go for my regular workouts. I lost my baby weight pretty fast doing it that way. Now baby #2, I was so tired I couldn’t even think about working out until she was 6 months and started sleeping more through the night, lol!!

    • Tina says:

      I’m definitely expecting more challenges with 2 kiddos. We’ll see how it all goes but I will certainly be determined to make it happen.

  26. Tina between nursing, and chasing after M, and keeping your overall fitness level so high during your preg, you will have no trouble bouncing right back! 🙂

  27. I absolutely love your approach to getting back into shape post-baby. You are an inspiration to many women who face this — I’ve heard so many people say they feel overwhelmed with it all. I’m looking forward to watching your journey with this!

    (and I hope your checkup went well today!!!)

  28. Marg says:

    I love following your plan! It’s really nice to see your plans on how to lose weight, I know I get overwhelmed with everything out there and have yet to find what works for me.

  29. I am enjoying reading your post-baby plans. I wish I had been so deliberate when having my babies. Sadly, I ate a lot of fast food junk during my first pregnancy. I was working so many hours at the time, and traveling from worksite to worksite. I know better now. I could have packed better foods for myself. Thanks for being such a good example for moms and moms-to-be!

  30. Jenn (GH) says:

    I love reading about your baby on the way. Don’t tell anyone 😉 but I have total baby fever!!!! 😀 Can’t wait to see pictures of your little one!

  31. Ela says:

    I’m looking forward to hearing how this unfolds for you. I think it’s so good that you have some goals ‘just for you’ to focus on as well as all the demands of the baby and M, who won’t want to be left out! It’ll help not to feel like you’ve lost yourself.

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