Pictured above: Karina's seven-week- old son,Jones
good work and you will reap rewards. We hear about setting goals but if you're true to yourself, you are your own motivator. Diarise specific training times in your appointment calendar and stick to these. These are your physical health appointments. If you were meeting with colleagues or a client, you would seldom cancel due to your own professionalism. I have broken down my return to fitness into two segments: 1) Postnatal regime following medical
clearance Now is the time to make the commitment
to finding time for working out. This is your chance to establish the habit to carry you through to meeting your post pregnancy goals. 2) Fitness regime once back at work
WHERE DO WE FIND TIME NOW? Mix up cardio and resistance training
schedules as exercise variety is the key to success. If you held a gym membership, keep it! Resistance or weight training is a highly effective weight loss tool and another string to your bow in breaking up the weekly workout cycle.
SAMPLE PROGRAMS Day
Monday Tuesday Wednesday Thursday
Friday Saturday Sunday
Options before return to work (60-90mins)
Stroller bootcamp Long walk/jog with stroller Gym/outdoor workout
Short stroller walk/jog bodyweight drills in park Pilates/Yoga class Work out at home with fitness DVD Off
Options once you have returned to work (30-60mins)
Gym session Group exercise class 30-45minute PT session
Gym session- PowerPlate and cardio
Swiss Ball class
Bootcamp or yoga class Off
For the 'back to work' regime, finding time effective options are critical. The concept remains the same; mix up your cardio with resistance and throw in classes to shake it up. If budget allows, a 30 minute PT session is more effective than a 1 hour gym visit sitting on
a bike. For another time friendly option, try a 15 minute Powerplate® session a couple of times per week as a quick, alternative exercise targeting those 'mum muscles'. Exercise is not the only thing to consider. Diet is a key factor in any lifestyle and you and
your baby are what you eat. A discussion with a nutritionist is recommended as everyone has different requirements depending on allergies, existing conditions or vegetarianism (prior to pregnancy I was a vegetarian of 22 years, my diet changed by design due to my baby's requirements- my body was telling me something). Finally, stick with it! Yes, you will be tired but your body will get used to all the demands!
Karina Elliott www.fitfitfit.co.nz Credit: Photographs Jody Lidstone from i.do. photography
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