10/27/2025
9 months in | 9 months out đź’«
Here’s everything I did to recover and slowly get back to feeling strong post-baby. Please know this isn’t to make any mammas feel bad if you’re not there yet, we all heal on our own timeline. This is simply to encourage you to go at your own pace, trust your body, and know that feeling strong again will come.
Movement:
I didn’t touch weights for 3 months. My only focus early on was rehabbing my core and pelvic floor. From there, I added seated machines & seated dumbbell exercises→ then standing dumbbell exercises → then eventually added in barbell work by 5 months postpartum. I’m still only lifting about 70% of my pre-pregnancy lifts and that’s okay!
Food:
High protein, healthy fats, and fibre were non-negotiable. Your gut and hormones need extra love postpartum. Lots of eggs, full-fat dairy, steak, ground beef, berries; simple, nourishing foods that supported healing and energy. I also waited until after I finished breastfeeding to track my macros again.
Breathwork:
Postpartum anxiety was real for me. Breathwork helped calm my nervous system and relax my pelvic floor. I still do a short 5-minute practice every morning beside the crib while Layla falls asleep.
Time:
This part’s the hardest; it just takes time. Around month 7–8, I started to notice changes in my skin, muscle tone, and overall connection to my body again.
Stay consistent, stay patient, and your body will meet you there 🤍
