Week 1-7 Post natal training 14 weeks until the Hounslow Classic half marathon trail run...

I am now 7 weeks post natal, blessed with a gorgeous baby boy Zéphyr Luigi Knight, who came into this world with a long 28 hour labour. I had a dream pregnancy feeling only slightly unwell for weeks 3-4, and than have never felt better! I was fortunate to have felt healthy strong and energetic for my whole pregnancy even the additional 14 days past my due date!

My routine during my pregnancy was very active as this is how I was prior to being pregnant and this is what worked for my body. In no way should you take on what I am doing without getting a health professional clearance.

My pre natal weekly routine included: 

2 x yoga at Power Living Yoga Australia

3 x weight training

2 x run always on trail paths never concrete

1 x stair session lasting 20-35 minutes

1 x 90minute massage

I was trail running up until 35 weeks distances ranging between 7-12km at a steady pace of 6min on average per km. I would slow this pace or take breaks or drink when needed and never did I push myself just cruised.

Post natal training for me started pretty early.

Week 1 At day three I was out and about keen to start getting my body moving again. I started with just a small trip to the shops where I would only be walking for max 30 min. This distance slowly increased for the first couple of week to be able to walk around for 1-2 hours by the second week. A goal I set myself was to be able to walk around our local golf course, an undulating distance of 3.5 km.

Week 2 my body was feeling very stiff so I decided to start back at Yoga, only participating in Power Align classes which are not heated and go at a much slower pace. Yoga had amazing benefits for body mind and spirit, I felt rejunvenated and elongated.

Week 3/4/5 I added a little circuit at home x 3 a week as well as yoga x 3 per week (Power Align at Power Living Yoga)

5-10-15-10-5 pyramid repetitions

7.5kg kettle bell squats

Push ups- on knees

Dips

Side lying glutes series-clams/clams with extension/inner thigh lift

Hip extension-lying on back, knees bent, feet flat, hips to sky

Hip extension as above (with glute squeezes at the top)

Swiss ball-hamstring roll ins

Four point kneeling- (Transversus abdominis contractions) pull belly button to spine once your in neutral spine

I was also walkin

Week 6 As well as above I added 2 outdoor 1 hour sessions to start getting some more strength in my legs, this involved doing pyramid training for lower body. 10 reps-15-20-25-30 than back down to 10

10 squats

10 step forward lunges on each leg

10 step ups

10 step back lunges on each leg

30 second squat hold

I also went to see a womens health physiotherapist who did a full internal and external examination, testing strength, endurance of pelvic floor to get clearance for impact exercise.

In addition to above I have my Gaenocologist appointment and my son had his first immunisations, and will the all clear from all health practitioners I was keen to get back to my gym.

Week 7 I joined back up at the gym this week and my weekly timetable which I ll build up over the next 3 weeks looks like, will add in runs instead of walks and probably cardio sessions 

Monday

-off gym- long walk or a swim-foam rolling and stretching

Tuesday

am-25 minutes on stair machine level 10/25 + Strength workout (Lower Push/Upper Pull) super set exercises

pm-Boxing class

Wednesday

am-25 minutes on Rower and spin bike + Fat burn circuit (hiit session with weights)

pm-Yoga

Thursday

am-25 minutes on stair machine level 10/25 + Strength workout (Lower Pull/Upper Push) super set

pm-Boxing class

Friday 

am-25 minutes on Rower and spin bike + Fat burn circuit (hiit session with weights)

Saturday/Sunday

massage 90minutes, long walk, swim, relax, stretch, Yoga class 90minutes either Sat or Sunday.

My weekly schedule is definitely not for every one or every body, I will build up the weight as I feel I can usually an increase of 10-15% a week is recommended but I strongly believe in just listening to your body. If you go to heavy initially you ll feel it the next day!!

Nutrition  

A Super important part of not only being a new mum but also getting back into exercise!! I am lucky enough to really enjoy cooking and eating good food! I have made a decision to supplement my diet with The Healthy Chef supplements, they taste great, sit perfectly in my busy day to day. Here's a sample of what I have in regards to supplements:

https://secure.thehealthychef.com/shop/product/organic-pea-protein-wellness-pack

My daily nutrition usually is as follows:

am:

warm water with lemon on rising

1/2 cup porridge with banana berries milk + nutty mega mix (LSA, psyllium husk,quinoa flakes) 1teaspoon flax seed oil

1 Capuccino with honey

mid am: 

protein shake made of coconut water and Healthy Chef Pea protein or blended with banana if super hungry

lunch:

salad or veggies (steamed or raw) with either tuna/poached chicken/left over roast/beans

mid pm:

nuts/another smoothie if hungry/peanut butter rice crackers/berries yoghurt

pm:

bbq/poached/baked protein

veggies or salad

Enjoyment meals: 

Super important to have the flexibility to have a pizza dinner or some chocolate just try and keep it to one meal, my philosophy is 80% good 20% naughty 

Water/Hydration:

I drink between 4.5L to 6L of water a day (usually 3-4L but since breast feeding this has gone up 1.5L to 2L) as well as 2-3 Herbal teas a day.