by Tracy Stettner
~Dolphin Yoga & Doula Center
You just had a baby and are now faced with sleepless nights, holiday parties, visiting relatives, shopping, more sleepless nights and cookies! How are you ever going to find the time and energy to get your body back in shape?
Here are 10 tips to help you feel and look great during this wonderful, but challenging time.
Set Realistic Goals:
Be sure to set reachable goals. Start by evaluating what is really important to you and realistic for you to do over the next 6 weeks (I like to take it in baby steps instead of thinking so far out). Is it losing weight, getting more sleep, cooking more meals, adding healthier food choices? Make sure your goals can be reached and aren’t vague. Example: I want to loose 10 pounds. This is a vague goal; it is the desired of an outcome of your goals. If you want to lose 10 pounds, you need to set goals on how you are going to do that? Here are some suggestions of attainable goals. 1) I am going to do cardio exercise for 30 minutes 3 times a week 2) I am going to do 30 minutes of strength training 2 times a week and 3) I am going to eat only the recommended portion size for the food I am eating.
Keep a journal or calendar of your goals each day:
If your goal is to do cardio 3 times a week for 30 minutes, put it on your calendar and do not schedule other things in that time. Then mark it off when you complete it. It is very rewarding to look back after six weeks and see that you were able to meet your goal.
Stretch:
Spend 5 minutes in the morning and 5 minutes before going to bed to stretch your body. It is amazing how this will help you recover from childbirth, help with the aches and pains of having a new baby and lift your spirits up when you are tired or run down.
Relax:
Spend 5-10 minutes each day to sit or lie down, close your eyes and take some deep breaths. Especially during the holiday season, we forget to take time to ourselves. It is so important to do so. I find that if you have a hard time doing this yourself, there are get downloads online of quick relaxation exercises that will help quite the mind.
Make one change at a time:
if you have set reachable goals for yourself, but are having a hard time implementing them, just choose one to start with. Work on that goal for three weeks or until you feel that it is now part of your life style and then move on to the next.
Ask for help:
Even though you may want to be super mom it is so hard to get it all done all of the time! Do not hesitate to ask people for help, they usually want to do so and are just waiting for you to ask. Even if it is asking a friend to come over to hold your baby so you can take a shower. Let them come coo.
Speaking of friends…find time to have some adult time:
Even if it is just coffee, a walk, talking on the phone or getting your shopping done. Make sure that at least once a week, you are getting some time with friends or other adults and not having to think about baby stuff.
Pamper yourself:
I know that it is a tough economical time, but try to get creative in how you pamper yourself. Many spas, health centers are offering specials right now or schedule time with your partner for a massage. Even taking a bath with candles and some lavender oil in the bath is great to sooth the nerves
Get sleep!
Make sure that you are getting sleep whenever the opportunity arises. It is so important to healing and lowering stress hormones.
Be nice to yourself:
Make sure whenever possible you are patting yourself on the back for a job well done. You will feel so much better if you can just accept the situation for what it is and then make the changes necessary to make you feel more empowered. I promise, once you can say “it is okay that I missed my workout today, I will do it tomorrow” the more likely you are to do it tomorrow.
Please remember that it took a while for you to get where you are today, it is going to take a while to get where you want to be. Each change you make is going to make you stronger, healthier and more able to face the challenges that lie ahead. You can find the time and energy to get your body back you just need to allow yourself the freedom to do so. Enjoy each moment for what it is…when you are with your family it is family time and when you are working out or with your friends it is you time and that is OK!
