365 Days of Joy – Days 8 - 14
For the first time in a year, I feel like I am on a roll with my fitness and training. I am currently 13 weeks postpartum, and Lola has been sleeping through the night for the past seven weeks, with feeds around 5 – 6am and the occasional 3am feed. This is a game changer from when Leo was a bub. It took him nine months and going into his room before he slept through the night consecutively. I remember the exhaustion and feeling at a loss before things improved. Fast forward to now, we aren’t doing anything different with Lola, but I am experiencing a much better sleep journey. It just confirms how different babies are and reenforces the fact that there isn’t a one size fits all approach to sleep.
I want to preface this blog with a disclaimer. If Lola wasn’t sleeping as well as she is, I would not be so far along in my fitness journey. Her sleep has given me a lot of much needed rest and recovery. If you have a baby who is waking throughout the night, you just can’t give as much of yourself to exercise and it’s important to rest rather than trying to fit in numerous training sessions a week. If you are struggling to find a rhythm with exercise, that’s okay. Start by getting outdoors for light walks, yoga, stretching and swimming are options which promote relaxation and recovery. I don’t want my blog to discourage you or that you aren’t doing enough. Having children is continuously balancing surviving and thriving. We all have our moments, and everyone’s journey is their own.
Also, after having a baby and before jumping into exercise, make sure you seek clearance from your OB or physio to ensure your body is ready. I have done this and would not be attempting exercise without their guidance.
Week 2
This week I dedicated my daily moments of joy to activities which support my training for my running event in February. I have started using the Asics’ RunKeeper app again which has training programs to follow. My current program requires me to do four runs a week, including an interval run, tempo run, relaxed run and long run. Running has always been a big part of my life; I love it, and it brings me so much joy. When I feel sad or stressed, I like to run.
Even if you aren’t a runner, the week ahead activities can be used to support your fitness goals. My biggest advice is to make sure you are doing something that sparks joy. Whether it is dance, roller skating, hockey or marathon running, it needs to make you happy. If you commit to exercise that you must drag yourself to, it won’t stick. Exercise also doesn’t need to take the traditional form, think outside the box and you might be surprised where your fitness journey takes you.
Day 8 – Move when you feel stuck
I’ve set myself some running goals for the year. I want to run a half marathon in May and in a few weeks’ time a 7km run in Sydney. To tackle these goals, I have daily movement milestones. And I knew this would happen, I’d come to a day that I didn’t feel like moving.
The negative self-talk, the tiredness and my sore muscles said no. I told Aaron, and he told me to get into my gym gear. Once he’d finished bathing Leo, I could run downstairs straight away and do my session.
So without thinking, I got into my gear and did a 50 min upper body workout. When you feel stuck, the only way to get out of your funk is to move. To help with this, get an accountability buddy or gym buddy who will hold you to your commitments.
Day 9 – Prepare for performance
I love working out, getting a sweat on makes me so happy. But at 6pm, I tend to lack motivation. I am tired from the day, touched out and my mind is looking for excuses.
Being a mum I’ve realised I need to be more organised. If I want self-care, if I want to work out, I need to be proactive.
To reduce the decision making, I have started prepping my clothes the night before. I find it means I’m more likely to go, helping me save time and reduce decision-making,
Day 10 – Immerse yourself in nature
On Friday we visited the Australian National Botanic Gardens. I love this place for so many reasons. But probably the main attraction is the rainforest walk.
The sounds, smells, textures and tastes are a treat for the senses. They bring feelings of calm, peace and inspiration. With every step we leave behind our busy lives. When we aren’t feeling like ourselves, nature is our saving grace. Getting outside can boost our mood and improve our mental wellbeing.
Day 11 – Magnesium before bed
Self-care can be simple. For me it means a good night’s sleep and giving my body the best opportunity to recover after a big day of exercise and running after children.
Over the past few weeks I’ve started taking Mega Magnesium every night and it’s supported my sleep. I’m falling asleep so much faster and experiencing less wakes throughout the night.
Magnesium has so many amazing qualities. It helps to:
Relax muscles
Regulate neurotransmitters
Promote melatonin
Decrease cortisol
As with any supplement, it’s important to talk to consult your health professional on whether it’s suitable for you.
Day 12 – Eat more protein
Nourishing myself was taking a back seat towards the end of last year. In particular, I was noticing increased brain fog and exhaustion.
I spoke to my Doula @holdingmumpostpartum and she suggested that I look into increasing my protein intake. Protein has so many benefits. In postpartum, protein helps with recovery, boosts the immune system, supports breast feeding and producing hormones.
Ways to incorporate protein in a plant-based diet:
Protein smoothies
Nuts and seeds
Legumes
Tofu and soy products
Day 13 – Up your hydration
Joy is feeling clear headed and one of the easiest ways to feel this is to drink water. But as a mum to two little ones, getting hydrated is the last thing I’m thinking about.
If you’re a breastfeeding mum, you must drink MORE than the recommended 2 litres per day. What we need to aim for is about 3.8 litres (roughly 16 cups). This might seem like a lot, but we’re actually loosing a lot of water through breast milk every day.
I have been upping my hydration game with electrolytes, in particular following exercise or on a hot day. There are loads of fantastic breast-feeding safe brands available. Two of my favourites are @franjoskitchen and @miniandme.co
Electrolytes may help replenish crucial minerals lost through breastfeeding and perspiration. The demands of lactation increase a mother’s need for hydration and electrolyte replenishment. Electrolytes support milk production and ensure optimal maternal health and energy.
Day 14 – Set an exercise goal
For me, having an exercise goal is one of the biggest motivators to establishing a healthy training routine. My running goals are what is spurring me on. I have three events throughout the year which will guide me to where I would like to be.
Over the past three weeks I have been running, attending Barre classes, walking and doing weights.
I have also started using the Asics’ RunKeeper app again, taking part in the 10km running routine. My current program requires me to do four runs a week, which I feel is manageable for my schedule.
Next week
Next week I would like to dedicate my challenge to a week to nurturing relationships. I have decided to go away for the weekend to catch up with my friends and sister. It’s going to be epic with a full list of activities planned.
As a mother of two, I know its important to cultivate my relationships outside of my family. When people have children, these relationships tend to be the first to go. I have always been conscious of this and actively keep in touch with friends. If I can’t, I openly tell them what’s going on. If they are your true friends, they will understand and be there for you in this season of life.