Fitmom - Joyful Messes

Your Free Postpartum Workout Plan No Equipment Necessary

Working out postpartum is really important to healing, yet many mamas are fearful and confused on what postpartum workouts they should start with. I am super excited to have Amber Nash from Fit Healthy Best here to give us a free postpartum workout you can do, and the good news is it is without any equipment! But first, let’s go over some important questions on postpartum workouts: When can I start working out postpartum? It is really important that you get clearance from your doctor before you start your workout program because they will check to make sure you are healed. If you begin working out too early, this can cause issues with wounds, scar tissue developing and a slower healing process in those weeks postpartum. Rather than initiating your workout plan early on your own, chat with your doctor before the six-week mark, and see if they agree that your birth…

Breastfeeding

How To Lose The Baby Weight Naturally, Without Working Out

After you have a baby, you may think that breastfeeding will cause the baby weight to just fall off naturally. You can eat what you need, and before you know it, you are back to your pre-baby weight with no major effort. Actually, losing the baby weight while breastfeeding can happen naturally, with no workout plans or fitness regimens. I know exactly how to lose weight while breastfeeding, without working out because that is exactly how I lost the baby weight fast after my first two pregnancies. Here’s a quick run down of my experience, what I’ve learned, what didn’t work, and how you can do it too! Eat as CLEAN as possible for every snack and meal (more on what this looks like below) Use protein shakes for fast nutrition Walk as much as possible Don’t eat unless you are hungry (intermittent fasting can work really well!) Use milk…

Fitmom

A Postnatal Workout That Actually Works

As a mommy of three wild boys, I know which postnatal workouts actually work to flatten your tummy and get in shape, and which ones don’t. I’ve had to lose the baby weight three times now, and commit to a postnatal workout three times. I am also a Pre/Post Natal Fitness Specialist, so I’ve used my education and experience to put together a postnatal workout that actually works, heals your abs and pelvic floor and helps you lose weight. In this post, I plan to take you through what you need in a postnatal workout, what I do as a postnatal workout, and what I advise you not to do for a postnatal workout. Let’s go over some important components of a postnatal workout: An ab-focused plan to reconnect your mind-muscle connection Posture exercises to correct posture issues that develop during pregnancy Body weight strength work to build strength back…

Clean Eating

How To Lose Weight After Pregnancy Naturally

Losing weight naturally after pregnancy is possible with the right postpartum diet plan, postpartum workout plan and some supplements to help you combat those pesky cravings that can make losing weight naturally after pregnancy difficult. To lose weight after pregnancy naturally, there are a few things you need to focus on: A nutrient-dense diet Daily activity calorie burn like walking + breastfeeding Fiber and protein intake Water consumption Quick and easy healthy meals Notice that I don’t mention an intense workout plan. In my experience as a Pre/Post Natal Fitness Specialist and founder of The Postpartum Cure, mamas need to focus more on nutrition, rather than workouts. After pregnancy, many mamas believe they can’t lose weight naturally because they don’t have time to workout. This isn’t the case at all. Your diet after pregnancy is what is going to have you losing the weight completely naturally, with out a lot…

Fitmom

Healthy Eggnog Protein Shake

A healthy eggnog protein shake that is perfect to celebrate the holidays, while sticking to your holiday fitness goals. This is so good. Like creamy, yummy, festive and super healthy. You aren’t consuming loads of sugar and fat all all with this protein shake recipe. This recipe is created with WOW MOMS vanilla protein shake. This is one of my top protein powders for breastfeeding mamas, and it is really good. It is the top whey protein powder I suggest if you are breastfeeding. It is a very clean protein powder, made from grass-fed whey, which is very important!! Because this protein powder is so clean, it is a great way for breastfeeding mamas to get enough protein. If you can’t do dairy, this is my favorite plant-based protein powder that blends really well. Because this protein powder is naturally sweet, it helps with sweet cravings, and it fills you…

Breastfeeding

5 Hidden Reasons You’re Gaining Weight While Breastfeeding

There are hidden reasons why you might be gaining weight while breastfeeding, which is of course disappointing and very frustrating. Especially when you are eating healthy, exercising and breastfeeding. Then, you see all these women proclaiming their easy-peasy weight loss, and it makes for one giant stress ball. These stress hormone cortisol levels are working against you trying to lose that baby weight. Gaining weight while breastfeeding is more common than you feel, and understanding the hidden reasons behind the weight gain, or lack of weight loss, can really help you feel less-stressed. As a Pre/Postnatal Fitness Specialist, and founder of a very popular breastfeeding diet and fitness program, The Postpartum Cure, I have lots of experience helping mamas tweak their diets and mind set to be able to lose weight without losing their milk supply, the healthy way. In desperation, many new moms will skip meals, starve and work out like…

Breastfeeding

The Best Lactation Protein Shake On Earth that Will Pump Up Your Milk Fast

Lactation protein shakes are my secret weapon for postpartum weight loss and milk supply. Keeping up your milk supply as a busy mama can cause lots of anxiety as a new mama, but there are some amazing nutrients and herbs out there that can really help. I created an awesome protein shake recipe that will help you pump up your milk fast because it is full of milk-boosting, lactation-causing, galactogogue ingredients! Scroll to the bottom to see my full, video review of the taste and the lactation bites! I discovered a new lactation protein powder by Majka. This stuff is amazing, and so HEALTHY for you. I am ecstatic that it even exists because it is much more than a protein powder. It offers a full spectrum of nutritional benefits that mamas need to function properly, produce breast milk and thrive as happy, healthy mamas. Basically, it has everything you…

Breastfeeding

How Much Protein Do You Need While Breastfeeding

Protein while breastfeeding is super important to maintaining a healthy milk supply, maintaining muscle and healing postpartum. Eating protein isn’t always the hard part. It is knowing how much protein to eat while eating. Other questions come in like, “what type of protein is the best?” or “does it have to be organic?” We are fortunate to have a plethora of food options in our country, but sometimes more options can be more complicated. How Much Protein Does a Breastfeeding Woman Need? The first step is to understand how much protein you need while breastfeeding. Protein isn’t directly linked to milk supply, that we know of yet, but it is very important for your body to function properly and thrive. A body full of nutrients is a body that will produce a healthy milk supply, so they go hand-in-hand in my mind. That being said, medical officials say that breastfeeding…

Fitmom

How I Lost the Baby Weight Fast (25 lbs!) Without Losing My Milk

After three babies, I’ve learned how to lose the baby weight fast, without compromising my milk supply in any way, and in fact, I was able to keep up a healthy milk supply while dropping the baby weight quickly. The fastest way to lose the baby weight isn’t a strict, low-calorie diet or lots and lots of intensive exercise. The fastest way to lose the baby weight is to focus on a few very important things that will help you with losing the baby weight and protecting your milk supply. I developed a program and app that walks mamas through eating correctly to lose the baby weight, while also ensuring you are eating enough nutrients to support a healthy milk supply. I also put together an Ab Rehab and Pelvic Floor Restore Program that heals your body after baby, in addition to amazing, quick workouts to burn calories and tone…

Fitmom

15-Minute Fat Blast Workout for Busy Mamas

I am partnering with 1915TM Organic to share this sponsored post. As a busy mama, I know how difficult it can be to get a workout in. I am just now able to grab some more time for workouts as my little ones are getting older. When they were all 4 and under, it was almost impossible unless I strapped them all in the stroller and just ran as far as they would let me. As a Pre/Post Natal Fitness Specialist, I have learned some super quick and effective moves that will get your heart rate up and help you burn some fat, even if all you can spare is 15 minutes. Most of us can grab 15 minutes here or there, and I don’t feel as guilty about letting my children watch their favorite show for 15 minutes. Sometimes, staying healthy as a mama means taking advantage of fast…