Hey there! Are you a new mom or expecting a little one soon? Or maybe you're a seasoned mama who could use some extra self-care tips. Either way, I've got you covered with my top 5 tips to thrive in the 4th trimester and beyond.
I know it can be tough to put yourself first when you have a new baby to care for or more than one munchkin running around seeking your attention all day every day. But taking care of yourself is crucial for being the best mom you can be. That's why I've put together five simple steps to help you prioritize your well-being and embrace the joys of motherhood with a full cup and revitalized energy.
I've learned a lot about what works (and what doesn't!) during this beautiful but overwhelming time. As a mom with young children, I have a clear understanding of what is realistically achievable, and as a health and wellness expert, I understand what truly makes a difference. This unique combination of personal and professional experience allows me to have a balanced perspective.
Get ready to soak up some serious postpartum wisdom! These tips are the secret sauce to boosting your energy, health, and confidence as you navigate this transformative season.
Tip #1: Invest in Sleep Training for Your Little One
I truly believe that sleep is the number one thing every person should prioritize in order to maintain or improve her health and wellness. Lack of sleep can cause brain fog, a weakened immune system, weight gain, metabolic issues, cardiovascular problems, and more. Not to mention that going through your day running on empty just kinda sucks. That is why my first tip is to invest in sleep training for your little one.
If your kids are sleeping soundly at night, that gives you the opportunity to do the same, making it possible to begin your day with a positive outlook and renewed energy. It is no coincidence that this tip is my #1 tip! When you are spending your day sleep-deprived everything from work, to exercise, to playing with your kids, to preparing meals feels like a chore. If this is true for you, it will make it challenging to find the motivation to take on my next few tips.
So here is my tangible advice. Find a coach or approach that resonates with you and invest in sleep training. This means, don’t try to piece it all together through random blog posts or podcasts. An online course or a book is going to give you a systematic approach that these other resources can not offer you. Blog posts and podcasts can be a great tool if you have a very specific question. I absolutely utilized these resources when I faced inevitable challenges in my kids’ sleep journey, but they are not a replacement for a step-by-step process.
Personally, I purchased Taking Cara Babies’ First Five Months Bundle and I can not recommend Cara, or her courses, enough. This bundle is hands down the best purchase I’ve made as a mom. Full stop. If you are past the first 5 months, but still having trouble with your kids’ sleep, it is not too late! I know others who have had success within two weeks with Cara’s other courses geared toward older babies, toddlers, and even young children. ** Please note, I do not receive any compensation for recommending Cara’s courses, I am simply a very happy customer!
Tip #2: Complete a Core Recovery Program Postpartum
Before jumping back into exercise postpartum, it is imperative to complete a core recovery program. Your body goes through incredible changes during both pregnancy and childbirth and that does not come without trauma to your core. Your abdominal muscles and pelvic floor have been stretched and weakened. Completing a core recovery program is crucial for your overall well-being and long-term health.
By engaging in a core recovery program, you can regain strength and stability in your core muscles, which will not only help you regain your pre-pregnancy shape but also prevent potential issues such as back pain, pelvic floor dysfunction, and incontinence (otherwise known as sneeze-pee). It's all about restoring balance and function to your body.
Speaking of core recovery programs, I've got some exciting news that I think you'll love! I'm actually putting together a really cool core recovery program that's specifically tailored for moms like you. It's going to be jam-packed with everything you need to know to rebuild your core from the inside out.  If you're interested in learning more, contact me HERE and I'll be sure to keep you in the loop about when the program is ready to launch.  I'll even let you know about how you can snag exclusive bonus materials by becoming one of my founding members. Trust me, this is a game-changer you won't want to miss!
Tip #3: Embrace a New Way of Exercising
As a mom, it's completely normal for exercise to look different than it did before. And you know what? That's absolutely okay!  It's important to find an exercise routine that works for you and fits into your new lifestyle.  Allow me to share a few strategies that can assist you in discovering an exercise routine that aligns with the season you're in.
Be realistic with your expectations. Understand that your time and energy may be limited as a mom, and that's perfectly fine. Set realistic goals and create a workout schedule that aligns with your current responsibilities. It's better to have a shorter workout that you can consistently stick to rather than aiming for long, intense sessions that may be difficult to maintain.
Convenience is crucial. Look for opportunities to incorporate movement throughout your day. It could be as simple as taking the stairs instead of the elevator, going for a walk during your child's soccer practice, or doing a quick workout video at home while your little one naps. Finding ways to make exercise easily accessible will increase the likelihood of you sticking to it.
Consistency is key. It's not about doing a perfect workout every single time, but rather about making exercise a regular part of your life. Even if you can only squeeze in a few minutes of activity here and there, it all adds up. Consistency over time is what truly matters and brings about positive changes in your health and well-being.
If it sounds like I’m being empathetic and potentially setting the bar low, that’s because I am. Remember, I’ve been there!! When I became a mom of two, I was only exercising 10-15 minutes a day 4x a week for the first 9 months. It was all I had the capacity for at the time. Did the 15-minute workouts give me some much-needed me time? You bet! Did they help spike my energy levels first thing in the morning? Definitely! Was I still able to reach my goal of returning to my pre-pregnancy weight during those 9 months? I sure was!!
Mama, let's face it - your sweat session might not look like it used to, and that's more than okay! So, ditch the guilt, embrace the change, and discover what works for you right now.
Tip #4: Create an Abundance Mindset for Nutrition
When it comes to nutrition and creating healthy habits in the kitchen, we often focus on what we shouldn't be eating. However, I invite you to flip the script and think about all the wonderful things you can add to your diet. By shifting our mindset, we can crowd out the not-so-healthful foods without obsessing over them. Instead of feeling restricted, let's embrace the abundance of nutritious options available to us.
One way to start is by incorporating a variety of foods that offer positive benefits. Think about including nutrient-dense options such as leafy greens, colorful fruits, lean proteins, whole grains, and healthy fats. These foods provide essential vitamins, minerals, and antioxidants that support your overall well-being. Experiment with different recipes and flavors to keep your meals exciting and enjoyable. Remember, nourishing your body is not about deprivation, but about fueling it with the nutrients it needs to thrive.
If you're unsure where to begin, a simple and effective approach is to "eat the rainbow." This means including a colorful array of fruits and vegetables in your meals. Each vibrant hue represents different nutrients and antioxidants that contribute to your health. For example, red fruits and vegetables improve inflammation, immune and stress response. They also lower the risk of certain kinds of cancers and heart disease and improve brain function. Leafy greens aid in heart health and circulation. By incorporating a variety of colors, you'll ensure you're getting a wide range of essential nutrients to support your overall well-being.
Remember, nourishing yourself as a mom is not only important for your own health but also for the well-being of your family. By focusing on adding nutritious foods into your diet and embracing the vibrant colors of nature, you'll create a positive impact on your overall health and set a great example for your loved ones.
Tip #5: Develop a Keen Eye For Joy
Experiencing joy is not only a delightful and uplifting emotion, but it also plays a crucial role in maintaining good health, especially for moms. As mothers, it's easy to get caught up in the hustle and bustle of daily responsibilities, often neglecting our own well-being. However, taking the time to cultivate joy and truly immerse ourselves in those moments can have profound effects on our overall health and happiness.
When moms learn to develop a watchful eye for joy, they become more attuned to the small, beautiful moments that often go unnoticed. Whether it's witnessing their child's laughter, enjoying a peaceful walk in nature, or savoring a delicious meal, these moments of joy have the power to uplift the spirit and nourish the soul. By consciously seeking out and embracing joy, moms can create a positive ripple effect in their lives and the lives of those around them.
Moreover, experiencing joy has numerous health benefits. It reduces stress levels, boosts the immune system, and improves overall well-being. When moms allow themselves to fully immerse in moments of joy, they release endorphins, the body's natural feel-good chemicals, which promote relaxation and a sense of contentment. This, in turn, can lead to improved sleep, increased energy levels, and a strengthened immune system.
By prioritizing joy and actively seeking out opportunities to experience it, moms not only enhance their own health but also set a powerful example for their children. Children learn from their parents, and when they witness their mom embracing joy, they too learn the importance of finding happiness in life's simple pleasures. This valuable lesson can shape their own approach to well-being and contribute to their long-term health and happiness.
There you have it, My Top 5 Tips for Thriving in the 4th Trimester and Beyond. I hope these tips will empower you to navigate the joys and demands of motherhood with confidence. And remember, if you need personalized support in implementing these tips or have any other health concerns, I offer 1:1 health coaching sessions tailored to your unique needs. Let's work together to reach your health and wellness goals.