Are you a tired mom who struggles to do workout routines like you used to? Follow a clean eating meal plan all day? Lose the belly fat?
Meg filled out the #Commit2Fit Free Assessment and wrote to me as a new mom of two. She’s 30 years old, just had her second child and is done having babies and ready to get back into great shape. Meg is no stranger to working out.. she used to run 10 – 15 miles a week and has her own home gym she used to utilize, but the problem she’s facing now is that she’s tired all of the time and unmotivated to do her daily workout plans. She also wakes up and starts her day off healthy with eggs and toast, will snack on turkey rollups with spinach and apples, but by the end of the day she’s reaching for junk.
This is what I recommend..
First, prioritize sleep. That is your best friend in terms of recovery, fat loss, muscle gain, etc. Do not set an alarm to workout at 5am if you have gotten spotty sleep because you have been up with kids. Sleep as much as possible. This explains more on sleep and how it impacts your hormones.
Your second priority needs to be your nutrition. If you are breastfeeding you are burning even more calories than you would in your normal daily activity. Evaluate how many calories you are eating in a day. If you are burning 2600 including feeding, then you need to eat close to 2600 calories a day. Do not try to under eat to lose weight – this only stresses your body out more which is going to cause adrenal problems and will cause you to do things like reach for junk at the end of the day. Eat more. Those eggs at breakfast could be a third egg, cooked in coconut oil with spinach and mushrooms on two pieces of toast. The turkey roll ups with spinach could be eaten with an apple and almonds too. Food is not bad for you!!! And it’s even possible with enough energy from the right amount of calories, you could want to do your workout plans. If you really want to lose weight fast, you can try combining your meal plan with Semaglutide injections.
Your third priority should be lifting weights. Not circuits, not body weight squat jumps.. lifting. Getting into the gym and hitting legs with plenty of rest between sets. Having a chest and back day where you bench heavy and follow that up with rows and lat pulldowns and flys. Lifting weights will help you build muscle and also create a positive hormonal response that is needed at this time. Cardio can cause adrenal burnout which a new mom is extra prone to already.
Your Coach,
Kyra
P.S. Everyone is different. Some people need more carbs, more food, different workouts from others. It’s all individualized which is why I run #Commit2Fit with personalized clean eating meal plans and workout plans. Everything should be custom and designed specifically for YOU.