Thursday, June 19, 2014

What to Do After a Postnatal Fit 4 Two Class

1. Give yourself some credit
Pat yourself on the back.  You made it through another night of feedings, got you and a whole other human being fed, changed and ready to go……and you made it to class.  Good for you!  You should feel proud.

2. Finish what you started
If, for some reason, you didn’t have a chance to cool down and stretch at the end of class, be sure to do so after. Cool downs return your body to its normal state (temperature, heart rates etc) which is very important.  Stretching lengthens your muscles so they can grow stronger. Stretching also decreases postpartum aches and pains caused by postural imbalances and parenting tasks.

3. Re-hydrate
Even if you drank before and during class, you still need to re-hydrate with another 2-3 cups (500-750ml) of water over the next 2 hours.  

Interesting Fact:  Did you know that your body will automatically make you thirsty when your baby latches on to nurse?  It’s a protective mechanism to ensure you drink enough water to upkeep your milk supply.  Our bodies are so smart.  Trust your body.

4. Re-Fuel
You all know that you need an extra 500 calories/day when you are breastfeeding but did you know that you should eat a healthy meal, mini-meal or snack within 90 minutes of exercising?  Choose complex carbs for immediate and on-going energy as well as protein to repair the muscles you worked so hard. Check out some healthy snack on-the-go options here!

5. Have some fun
Fit 4 Two classes are about more than fitness.  They are an opportunity to connect with other moms in your community.  If you have time after class, invite another mom out for coffee.  If you have to rush home, consider joining your local Fit 4 Two Facebook Group so you can connect outside of class time.  

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