Welcome to The Healthy Catholic moms podcast where we make moving and nourishing our bodies the priority so that we not only fulfill our vocations, but excel in our callings. I’m Brittany Pearson, a Catholic wife, mom, personal trainer, and I’m here to help you build healthy habits that actually fit your life. I am here to teach you how to get the results that you want and maintain the results that you want without spending hours at the gym, or meal prepping all weekend long. I understand I am right here with you getting my workouts done in the nooks and crannies of time, looking up recipes, while nursing babies and trying to prioritize my own health amidst everything else going on. But I have really good news for you, you can get the results you want. In less time without doing hours of cardio and restrictive dieting. I’m going to teach you how to use strength training and eating in a macro balanced way to get you feeling so good and your skin full of energy and strong to carry out your life. Okay, on this podcast, we’ll delve into how to lose fat in a simple, sustainable way. What your workouts and nutrition should look like during different seasons of life, like during pregnancy and postpartum times. We’ll also discuss healthy quick meals and how to get them on the table make foods that kids will actually want to eat. Mom hacks for making your day run more smoothly and so much more. All the while with continuous encouragement to stay the course and live with discipline. This is a place where we’re striving to steward our bodies well in order to joyfully serve. I am so happy you’re here. Let’s dive in.
Hello, beautiful friends. I hope you’re having a great day. I’m so happy you’re here with me. I’m going to hit you with a lot of disclaimers out of the gate. I would say like it’s been that kind of day but actually I just got off a live chasing greatness workout 5:45am It was fantastic. Then I started my laundry because I thought that I was actually going to walk on the treadmill and get some work done just on my laptop with a slow walk going on. But I felt so good and energized. Like I gotta I gotta keep talking to my friends and go and record a podcast right now. So I don’t typically start laundry before I’m gonna do that because I record in my basement and my laundry is in my basement. So there’s the first disclaimer Okay, the other disclaimer is I’m pushing it on the time with my children so five to pause us go get my kids whatever stop this. You hear some kids in the background it is what it is. This is real life you’re getting my laundry you get my children it is how it is. All right.
So all that being said it actually fits kind of well with today’s episode topic which is post partum fitness and nutrition what you should be prioritizing what you should not okay, in that fourth trimester and that time after you have had your beautiful baby your beautiful blessing. This episode I actually already had planned and then it’s very apropos because in the last week literal week had two different ladies. There it is, there’s the washer, two different ladies reach out to me. And I’ve worked with both of these clients in the past and both separately reached out to me asking if there was anything they could get started on. One of them actually was before her six week clearance so wanted to know if she could kind of start anything in the way of nutrition or fitness. The other one was past her six week clearance but it was a very special circumstances I’m not going to call it out because some of you might know her in her life and I don’t know if she wants that shared amazing beautiful blessing circumstances but like the kind of pregnancy it’s going to take you a little bit longer to kind of recover from so I was chatting with both of them saying you know, I do for those of you who don’t know have a postpartum course always available at healthy Catholic moms.com which I suggest being having your doctor’s clearance so whether that’s six weeks or longer, maybe if it was a C section, you are going to wait till that clearance and then you can start it and I do not recommend it for people who have DR-diastasis recti diaster says however you want to say it or whatever you refer to it as if you have a gap that is larger than two fingers or is very soft. I recommend to actually not doing any kind of course is my my biggest recommendation for you is to go to a pelvic floor therapist. I’m gonna say to get this out the way right here because I guess it does have to do with today. That is something I’ve had on the docket for forever I have my prenatal and postnatal Specialist Certification I am very familiar with pelvic floor with
treating Dr. Healing Dr. I’ve gone through it myself three times and counting and I
I have held off I have a whole program written about to be recorded and I’ve held off because it’s just so personal. I don’t want to lead anybody like you can’t cookie cutter program it and there’s things you could do with pregnancy or with general postpartum that work for everybody. Not the case with pelvic floor and Dr. So
I am not going to ever do my program. I do however kind of one on one that so
this is not a whole self promotion episode, I’m just letting you know what I do and why I do it. i My biggest thing, if you’re listening to this and you’re either preparing to have a baby, or you are very newly postpartum, I would suggest everybody going once, at least for consultation, I think it should be included in part of our postpartum care package to go to a pelvic floor therapist because this is a big gap between our general OB and a physical therapist a lot of times like, I only in three, I’ve talked about this in some gr episodes in my three babies. I had one OB check me for Dr. And I don’t know if it’s I’m not faulting the OB at all, because I don’t know if it’s even part of what they’re supposed to do with this six week. But I was never told anything about my pelvic floor at all. Except I asked at with my third baby was actually my year appointment actually made it to a year and was not pregnant. And like, oh, I made it to my annual I usually have a pregnancy visit for that. And I asked like, hey, how am I gonna floral again, because I just want to make sure everything’s good, like feels good. But I didn’t ask before and you know, so I think everybody should go for at least one consultation after to just make sure things are great. And then take it from there. And if you need pelvic floor therapy, great. Get it because ladies, I’m so passionate about this, like the when I got my certification couple years ago, I was in awe and in horror of the numbers of women with pelvic floor prolapse who go untreated because no one wants to talk about it, or who then ended up needing surgery because it could have been treated with some PT with some exercises. And it was just left, you know, and it’s not I don’t think it’s anyone’s fault. It’s not our fault. I think there’s something again, in the system, which it should be, we definitely get one appointment after our you know, at that six week if it’s included in that or something like that. So that is my big first general tip that’s not included on this list, is to seek out that pelvic floor therapy if you you know, definitely need it. But I would I would suggest everybody go for a consult. So anyways, beyond that I have this episode right now, these two separate clients reached out to me wanted to know what they could do. And the option I gave to him to work with me was like, let’s hop on a coaching call. And we can take it really individualized, I can check out your Dr. We can talk about stuff, I can give you some exercises to start healing that Dr. But I will not just blanket it for everybody because everybody’s situation is different, and then gave them a game plan going forward.
Okay, next two weeks, you’re going to focus on this next two weeks after that you’re going to focus on this, check back with me in a month or check back with me in a couple months was the case for one of the ladies. So that’s also an option if you are looking for more guidance, more help. And the postpartum plan is for those who already have clearance from their doctor who do not have Dr. Who are just looking to get back into workouts and want to make sure they do that safely. But you need a one on one consult if it’s anything earlier than that, or just a really individualized situation. Okay. All my disclaimers of likes anyway, this is the list that I kind of went through with them and I personalized it to their, you know what was appropriate and what fit their life to, to work on first. So this also comes from experience ladies, again, three babies in what do I prioritize. And at this point, I’m assuming when this I don’t know, when this episode airs, I’ll probably have finally shared but I am pregnant with her fourth baby and do this in late November, early December.
So I am going to go through this exact list. I actually the other day started getting antsy about already, like oh, like I need to make a list of how I’m going to attack this postpartum. And it’s this exact list, I just put my own rough dates on it. For one, I think that I might have the baby and what that will look like. So you all should know if you’ve been around a while. And if you don’t know if you’re brand new, and you clicked on this because you’re postpartum or about postpartum, I always practice what I preach like there’s nothing I’m going to tell you to do that I do not do or nor am I a fitness person, there’s a lot of people like this, who do way extra than they tell you to do like their their workouts are very easy that they record or put in the program. They’re like doing very difficult things. I don’t do that either. Like what you see is what you get here.
So number one very first thing that I prioritize with maybe was that I suggest you prioritize is your own recovery and bonding with your baby. And I don’t put this at the top of list because Oh, I think I should or Oh, it’s a nice thing to say. It’s true like that is overall by far your overall health. Mental health is a huge concern with mothers, especially freshly postpartum. And I think when we put too many pressures on ourselves, there’s a lot of reasons like that can be a struggle, and I’m not going to try to simplify that. But
I know that for me if I
I try to do too much right away put too many expectations on myself, I set myself up for failure. And I feel like I’m failing at everything. And then I’m not even enjoying the time with my baby at all. So truly like the last, I really think baby number three is when I actually got a handle on this, I felt so much different in that postpartum time, where I did not rush anything else. I was like, by this time, I need to have my dear solved and I needed this and that and no, I really did prioritize this. So prioritize how it’s okay. Also a lot of
this the other steps like fitness wise, or exercise wise, it could start to depend on your recovery. If you are and hopefully you know, I’m gonna get graphic because birth is graphic. But if you had a lot of stitches, and are still bleeding, like that all needs to recover. Before you worried about Brittany, When can I start walking, When should I start core exercises like, You need to rest your body. I’ve had siblings who listen to this podcast or shout to you, but who have done too much post having their baby. And then in those first couple of weeks, had to go back to the hospital for an infection or had other issues that doctors didn’t attribute to doing too much like their body was worn down and couldn’t fight infection. So
focus on how your body can recover, and how you can just get to know your baby gets like let your family adjust if you have other kids. It’s a hard,
hard, beautiful time. So that is first and foremost.
Now number two, what I prioritize what I suggest you prioritize sleep. This is far above and beyond workouts now I’m obviously not going to tell you, you need to be getting seven and eight hours and all the stuff I usually say about sleep, because you have a newborn and it’s like oh my gosh, good. I got two consecutive hours. Like some of you listening are blessed with amazing sleepers. That is not my family. My children did not sleep more than like an hour and a half that whole first six months. And then nobody slept more than like three hours in a row until a year like they just don’t. So I also have shared before that’s the episode I will never record maybe one day I’ll have a sleep consultant odd because I have nothing to add in the way of sleep training. I don’t do it, I haven’t figured it out. Maybe I’ll read a book before the next baby but prioritize your own sleep. If you have slept three hours and you’re trying to sneak out of bed before your baby gets up to go get in a workout. That is silly, you need to rest and recover. You need to get your hormones like help your hormones out which rely very much on sleep. Okay, so also not going to tell you the nap and the baby naps or any of these things I in all in my three pregnancies. My husband, I’m actually just going over this the other day, because I’m very excited. I don’t even want to say it out loud. In case it doesn’t come to fruition. But the way that my husband’s job is in was prior was that we were basically going to lose a lot of money if he took time off like he had to use his own if if we use anything other than just his like PTO, we would lose like his bonuses and stuff. It was all tied to that. So basically we’d sit down every baby and be like it is not worth losing the amount of money we could literally pay off our birth with this. So there’s a huge aside so I’ve had all three babies my husband like off for the two days in the hospital, like the birth and the day after. And like three days at home I think was that has been the maximum i Luckily, a couple of the times like it fell on I think actually all my babies were born one was born on a Monday, everybody else the other two were on a Sunday. So at least I had like the next weekend with him. But it was like that was it you were looking at including having the baby in the hospital time he went back to work on the following Monday. So there was not a like, hand the baby off to your husband and then you go sleep or like he gets the other kids when you get to sleep a little when the baby’s sleeping in the mornings. I know usually babies are like have a good stretch from like seven to 10 or something in the morning my baby’s dead actually that was when they all went to sleep but then my other kids were up. So I’m not be moaning my situation. That’s just how life works. And a lot of you might be in that same scenario or your husband travels for work or he just has to go back really early. Now again, fingers crossed for us not fingers crossed but prayers that it looks like because he’s in a different role with his company that that’s not going to be the case and that you know we could take more time and that would be a dream I can’t even imagine it because I told my husband if that ever happens I’m just staying in our bedroom for however long he’s home and he can send kids in like one at a time Megan z the baby but I am like not doing anything else by way of a household or the children I am just going to hide with that baby so seriously guys, when I say practice what I preach that’s what I would love to do that is like a goal of mine but we’ll see either way prioritize your own sleep don’t push anything else first don’t get up to make yourself a green smoothie and all this other stuff you think is gonna help you lose fat and get back to pre baby like you need to be sleeping and that’s true for not just like oh nice thing to say your homework. You’re it’s more helpful to your fat loss to actually get the sleep
Alright, now beyond that you have you’re focusing first priorities, your own recovery, and you’re bonding with your baby sleeping when you can, as much as you can.
Now I look at starting with water and nutrition, I really look at this, you know, as soon as I look at this through pregnancy, and I look at this, and the hospital, and when I’m home, I’ll get into the nutrition piece a little bit more. But hydration is always important. And that’s something you don’t really have to think about extra, it’s and you’re not doing anything extra, just keep the water flowing. And hopefully, that was something that you were focused on during pregnancy. So especially if you’re breastfeeding, you need to be drinking more water than if you’re not breastfeeding. So keep the hydration flowing. And that’s also going to add fat loss, it’s also going to help energy and that something that
takes nothing extra from you, you don’t have to give extra time to workouts, any of that stuff. Now next I look at my nutrition because same thing here. You’re going to eat anyway, I’m not doing anything additional. So I tried to pre think about this before I have the baby is and maybe you’re listening to this, you’re already postpartum, you’re like, well, that doesn’t help me like I why I say I think about this as I tried to kind of pre stack with healthier things like last time, I made some homemade breakfast sandwiches and put them in the freezer, those kinds of like freezer meals. But here’s the deal, especially if you already have a baby. There’s so much you can just buy. And this is a great time to do that. There are so many like, yes, they have additives, but like pre frozen prepackaged protein waffles and breakfast sandwiches and stuff that you can buy pretty nice quality. And yes, they’re going to have more ingredients that if you’d have made them yourself, who cares? I don’t know, if I’m going to get around to Food Prepping this time. Like, again, I already have three kids don’t know if it’s gonna be on the horizon. But I do know I’m going to prioritize having healthy food around. So look at your nutrition, if people are bringing you food. That’s amazing. That’s so nice. Don’t panic about that and think, well, people are bringing me food. I don’t know, just try if you’ve listened to this podcast, while you know the way that I encourage you to eat, which is 80% whole clean foods, 20% treats, and balancing out your macros meaning having a good balance of carbs, fat and protein. So if people are bringing me meals, which I’m so thankful for, like Yeah, send me meals, please. No, not a shameless plug. You know, when they bring a mac and cheese casserole, and, you know, like brownies, I’m going to have some of the mac and cheese casserole and then I’m going to grab like a salad mix out of the fridge or something that I hopefully either prepped, I also I am not about this unless God like throws me for a loop and I actually have this baby early, all my babies have been late. And I go to the grocery store, like every day.
I always want it to be like perfectly stocked. So I’m always going like getting fresh produce getting this like, I don’t throw anything out. We use it. But I want to make sure that at every moment, I’m gonna have enough milk for the children, if anyone has come to my house or enough, whatever, I don’t want to be sat in that like, oh, we have nothing in the house, it was grocery shopping day. So I would grab something like a salad, get out of the fridge or grab some frozen veggies or something. He’d have some veggies. You have your carbs and fat in there, but there’s not a ton of protein. So maybe you grab like a grilled chicken breasts out of the freezer to again, you don’t have to have prepped these yourself, you could buy them anything like that a rotisserie chicken if you know you’re a couple, you’re you know, let’s assume maybe your husband’s made a trip to the store right now have him grab some rotisserie chicken like to have things around to balance out the meals even if people are supplying them for you. So that’s what I’m looking at. I’m not looking at all at restricting calories, not a thing. I don’t do that at all. I eat to hunger, I just look at balancing it out and keeping everything at 20. So a lot of times people are wonderful and send you desserts with their meals. And that’s amazing like you have great friends and family be thankful for that doesn’t mean you have to eat all the pie cake and cookies that they send does mean you can have, you know a sample of pretty much everything. Like if people are making dinner separate nights, and they send you a dessert have a small portion. It’s just like, how I would encourage you to eat any other time. 80% whole clean foods 20% treats and indulgences. Okay, it’s really all I have to say about that. But I do start this. We’re literally right away like usually in the hospital. Again, I’ve been there a couple times and then once with COVID for an entire week and I discovered that the only thing I like at this hospital not even the salads I will sometimes get their tails. But the only thing I like is literally the pizza and the pizza for whatever reason is very good. So at the hospital, I’m usually just slamming the pizza slamming I don’t know whatever else I can get. It’s like pancakes and pizza. So I go very carb heavy those two days after. But then and I usually pick protein bars and things so I’m getting some protein still. But then when I come home, this is already like it is recovery with baby sleep, water and then back to evening out what I eat because guess what, you’re going to feel a heck of a lot better. If you don’t do these things and you just kind of fly by the seat of your pants. You’re not going to die you’re going to be fine. However it might
Really exacerbate other things going on. Like if you have a ton of carbs, like if I continued eating like that once I was home, pancakes and pizza all day long, I’m gonna have really high energy peaks and really big crashes and really big mood swings with that, and nobody needs or wants that. So balance it out, okay, then.
And only then this is like after a couple of weeks. Usually, if, again, you have to listen to your body and see how your recovery is how your bleeding is. There was one child I remember, I bled till four weeks, and I did not walk before that, like my walking was from somewhere to somewhere like I did have the other kids, I think it was my second. So I had one child, I believe. And that was pretty tame because I had him in November. So I didn’t have to go that many places like we weren’t outside doing all the stuff. So I didn’t push it, I did not push going out for the walks until that healed. But if you aren’t held up pretty well, you can, I don’t even I’m not even saying like go for a power rock, I just prioritize getting outside. So again, he was born in November, but I remember wrapping him up in his mid November. But wrapping him up in a big blanket and like zipping them inside my coat wrapped to me and we just walk around my backyard, I remember that for a couple minutes at a time. Getting outside is so big getting in the sunshine is so big. And then walking does make you feel better, but don’t push it like you need to ease in, you don’t need to go for a four mile walk first time out of the gate here. Start slowly walk down your street walk around the block, then you can up that. So at the same time as I prioritize this, and I would say like getting outside is first if like day three, you’re home, I would wrap up that baby wrap yourself go sit outside in the sun for a couple of minutes and come back in like that could be right that’s like part of your recovery and part of taking care of yourself. So the walking piece, you know, don’t push that.
But then next before you think about core, then wants you to do breathing and posture exercises. This is the kind of thing that I was walking through with my ladies on a coaching call because I can see their posture and like stand up, you know, get away from the camera, let me see. Or I’ve actually done this through email to where I’ve had them to send in pictures because our body shifts so much when we have baby. So we need to get the ribs back over the hips, we need to get everything in alignment. And then we need to practice proper breathing because as it’s not our fault, I want to get to the end. And all our organs are crammed in there and we barely can breathe anyways, we are taking little shallow breaths. But this trains our upper body to go up and down and our shoulders go with it. And we put tension different places where we should be breathing what’s called 360, where when you inhale, the front of your stomach, the back of your back like in the right around your ribs, everything should expand when you inhale and then come back in when you exhale. That’s how we need to get back to breathing. So that is step one before any core things is breathing and posture and it sounds so boring and it sounds so non essential, it could not be more essential because if we are not doing proper breathing and posture, and we hop right into core exercises or hop right into like some people do nothing till the sixth week they get cleared at six weeks they go for a run or they start lifting what they did when they were pregnant or pre pregnancy and that’s what actually causes the DR the ABS separation or causes worse pelvic floor issues because if we’re not breathing and holding everything correctly, we bear down on the pelvic floor without even realizing it. So you’re like how is this connected? Like I’m fine I don’t have to do all that I’ll hop right into this it is all connected and it can cause much worse problems that are a lot harder to solve than if we just back this up did things slowly so not this is not a scare tactic is not a fear to it’s just true. And I did that with my first son I was all excited to get back to stuff and I was waiting to see if I could still do a pull up now that I didn’t have a baby in me. So 11 days postpartum I jumped up to try to do a pull up that’s what caused my abs to split though I had no Dr at all after the first baby like my abs just went boom right back together like five days later until I split them apart at 11 days because I was stupid so don’t be stupid. I have not done that since obviously second and third baby that is like not I don’t even think I tried to pull up till almost a year with my third so there’s that. Okay, so recovery and bonding with your baby sleep, water nutrition. Incorporate walking slash getting outside breathing and posture. Now last one what I prioritize after that list, we are usually looking for me Do not compare your timeline to mine but around week like four I don’t usually wait till doctor’s clearance to start doing my core rebuilding exercises. I usually do start at around week four but I do not start that week to some people do some people will show you that everybody’s different and I’m gonna say anyways, listen to your body. And this is not doctor’s advice as my big disclaimer I’m just sharing what I do. I think it is okay for most of us to start those core rehabbing exercises prior to six weeks. However, again, tons of caveats
I’ve never had a C section. So I can’t speak to that experience. But
what was I gonna say about that? I don’t start it earlier than that, because I don’t find it to be helpful. Like, especially with each subsequent kid, I obviously just shared how I messed up with baby number one at the end. But my, you know, every kid, this is gonna be my fourth child, my abs are probably going to take longer to go back together. You know, like, if you’ve had a lot of children, your bump cup, this bump flew out, like I didn’t even have to tell anybody, I was pretty new, which is why I don’t really share too much. Because people just saw me they’re like, Whoa, are we pregnant? Like, yes, yes, I am. So bummed flew out. And I assume abs are gonna take a lot longer to go back together. So I am not going to start these things in like two weeks, because I just know that they’re going to take longer to come back together anyways.
So I will start encouraging them to go back together. And doing those little AB engagements and things like that around four to six weeks. That’s my rough plan. Anyway, so that is what I prioritize in those immediate postpartum weeks. What I do not prioritize running or hit right away, okay. I didn’t run. I mean, this is just such a personal thing. It depends on if you were a runner, if you want to be a runner, any of that stuff you don’t ever have to run, I just did a couple episodes about running and shared that like you don’t have to run at all. A lot of people think this is how I’m gonna lose the baby weight. So I have to run you do not have to run. I also this is like the most common thing I see is people who don’t work out in their pregnancy or who do then wait the six weeks, do no core rehab, no breathing posture, no anything, they get their doctor clearance and they hit the treadmill or hit outside because they want to lose the baby weight. And they go right into that. That is also like the very worst thing you can do for your pelvic floor, which is like what are you doing to me, now we’re running. So running and hit not a great idea. You need to ease in to other exercises, do not do that right away. Okay, I don’t prioritize worrying about my macros. Every single baby, I have said, I’m going to start tracking after I think I might have after my first one, but not until a year when I weaned him. That is what I tracked after him. And you can track sooner than that if you’d like some clients of mine actually do track through pregnancy. And then they do postpartum just because they like seeing the balance. It’s not about being in a calorie deficit. So taking in less than you’re earning it’s more about the balancing out making sure you’re not eating solely carbs that they have fat and protein all that I just personally like it’s it’s overwhelming, you have a lot going on, you have a newborn, I don’t need to be worrying about plugging in my food. I do say every time that I’m gonna get back to it at about three months postpartum. And I have not done that. And I’ve been just fine every time and gotten back down to a healthy body fat. So whether you enjoy it and enjoy the control, or you like the freedom of not logging, this is your permission to not even worry about that at all. Just worry about balancing out the foods you’re eating. You don’t have to plug it in. The last few things I do not prioritize are getting right back into workouts. And truly you might think I do like, Oh, I’m sure Brady does like no, because no I don’t. I really, really don’t I prioritize like family time and body. There was my husband I were talking about the other day that there’s like this big truck event where the kids can go see fire trucks, yada yada, I’m sure many places have this. And we were talking about we didn’t go last summer. But I was like We definitely want the summer for the x I remember going with Judah like I don’t know eight days old. Like he was very tiny and in the rap. And like that was the kind of thing that was the most walking I did was walking around with my family at that event. I don’t prioritize whipping myself, quote unquote back into shape like it is what it is I’m going to take the picture how I am or not being a picture, whatever. Like it’s your personal prerogative. I still like it’s about the binding. It’s about family time. It’s not about
presenting yourself to the world is how quickly you bounce back. And that is completely from a fitness professional saying that, truly and honestly, I do not worry about getting right back into workouts. Like I said, I do usually start core stuff around four weeks. Who knows if this baby I don’t feel like doing it. I don’t think my abs are even ready. I’m going to keep focusing on all the other stuff I said and breathing and posture nutrition, hydration, and I’m not going to start the workouts until eight weeks or 10 weeks, it does not matter. There is no award for how fast you can recover. Okay, so don’t worry about getting right back into your workouts. I get a lot of panicked emails too from him and like I am two weeks postpartum, like, can I like what can I start like, relax, worry about this other stuff. And it’s going to make it so much better for you six months down the road a year down the road, we are so quick to want to rush things when really if we take our time and set a good foundation, we’re gonna see better progress later on. It’s kind of like the tortoise and the hare, okay, like slow and steady and it’s gonna turn out better for you.
Lastly, listen to your body. Do not push it. Take your time. There is so much individualization in pregnancy and postpartum recovery in your experience. Like I mentioned, I loved my immediate postpartum time with my third baby. However, a
about five months like felt super Rayji super anxious with him. Not with him specifically, but I mean, like in life and I did not feel that way ever with the other two. I do actually remember a little bit of rage with the second one. Because that was like a whole new experience of now I’ve never been you know, like annoyed with my older child. This can be a whole tangent I’m not gonna go into but there’s a weird i don’t know, I had a weird transition into to have like, oh, like you have your first baby, they could do no wrong until like they do something to your little baby or your new little baby. You’re like, You monster. So I remember that being a challenge. But it wasn’t like it didn’t feel like hormones are crazy out of whack or my mood was crazy out of whack. I did feel like that was my third right around five months. And it surprised me because it wasn’t immediately like I thought, oh, no, anything happens like immediately. So this is a huge area. I’m not even delving into like mental health or anything like that. I’m just sharing things that usually help overall health like getting outside in the sun and prioritizing, like support and relying on other people letting other people help you letting it be okay that you use freezer foods or fast food, even fast food, you can get grilled chicken salads, at the Wendy’s or wherever, and it’s all going to be fine. Your overall health, the baby’s overall health, all of that is so much more important. So take your time. Listen to your body. Don’t push it. Somebody said oh, this was it wasn’t my certification for the pre and postnatal course, her big slogan was just because you can doesn’t mean you should. And I love that I’ve used that I’ve said that with bone sisters as bound clients to myself a lot of times like oh, I can lift that Oh, I can do that doesn’t mean you should all right, take it easy. And if you need help with this area, like I said reach out you can just book a coaching call right on my website and we can get you going from there it can be one and done where one coaching call I give you a laid out plan for the next couple months and you can just feel confident knowing you’re taking the right steps for you personally, but otherwise, I hope that you could glean enough from this podcast if you’re gonna go solo. I cannot express enough how much I want you to go to at least one pelvic floor PT appointment and take things from there. All right, ladies, thank you so much for listening. I hope you have a great rest of your day. I will talk to you next time.
Welcome to the podcast! 0:02
Welcome to the healthy catholic moms podcast.
Brittany pearson, a catholic wife and personal trainer.
What you should be prioritizing in your fourth trimester. 1:51
Disclosing disclaimers for today’s episode.
Postpartum fitness and nutrition for moms.
Pelvic Floor and Dr. consultation. 4:33
Pelvic floor care after pregnancy and postpartum.
One-on-one consultation after pregnancy.
First tip, seek out pelvic floor therapy.
One-on-one coaching call.
What do I prioritize? –. 8:04
The first thing to prioritize postpartum.
Mental health is a huge concern with mothers.
When can I start walking? When should I start core exercises? When do I start working out? 10:27
Prioritize sleep above and beyond workouts.
Prioritizing sleep after having a baby.
Having all three babies in three pregnancies.
Having a baby on a monday.
Prioritize your own sleep and recovery first.
Focus on water and nutrition.
What to do if you’re having a baby. 15:51
Food prepping before having a baby.
80% clean foods, 20% treats and balancing out macros.
Mac and cheese casserole, brownies and salad mix.
80% clean foods, 20% treats and indulgences.
What to do when you’re discharged from the hospital. 19:08
Pizza is the only thing she likes at the hospital.
The first time out of the gate, slow and steady walking is important.
Breathing and Posture. 22:01
Get the ribs back over the hips.
Breathing and posture is the first step.
What to prioritize in postpartum recovery. 23:27
Recovery and bonding with your baby.
Prioritizing postpartum exercises.
You don’t have to run to lose weight. 26:04
You don’t have to run at all to lose the baby weight.
The worst thing you can do for your pelvic floor.
Slow and steady and it will turn out better for you.
Listen to your body do not push it. Take your time.