5 Postpartum Nuggets

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even though this was my 3rd time giving birth, i left the hospital with a few share-worthy gems from the amazing, seasoned L & D nurses who assisted us during our stay.  WHAT a job.  i am impressed and inspired by the L & D nurses every single time i see them in action!  i can imagine that there is no typical day in their world; every shift brings a new adventure. 

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as i sat up in bed to prepare to receive my epidural, i felt another contraction coming on.  i distinctly remember my nurse instructing me to just hold her hands and breathe until it passed.  well i squeezed the crap out of her hands!!!  it was the last contraction i remember enduring before the meds kicked in and i appreciated her so much for sacrificingherbody helping me through it.  whether you are a 1st time mom or pro, i hope these nuggets of info help you out too:

the more the..not so merrier :(

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the more kids you have, the more intense your uterine contractions will be while nursing. HELLO!  oh my word.  i knew to expect them as i nursed Kosi in our postpartum hospital room but whoa.  hearing one of my nurses say this confirmed that i was notcrazy.  after about a week or so, thankfully the contractions went away completely though. 

but first,

we know that as baby sucks away (especially in the first 2-3 weeks after giving birth), it aids your uterus in returning back to its normal size and position. however, if you have a full bladder before baby starts going to town, it could cause your uterus to shift and unnaturally settle to the right or left of its original position as it contracts (because your bladder is obstructing its path).  this could potentially be a problem if you plan to have more children (e.g. tilted uterus).

fiber up

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most likely you are given stool softeners during your stay at the hospital post-birth. it is extremely important to keep that going once you get home. extremely.  chug plenty of water as hydration helps to keep things moving along too. upping the fiber in your diet while in the hospital (have/add in some dark, leafy greens with every meal) and once home is crucial to keeping your digestive system running as smooth as possible as your body heals. the less processed your diet, the better.  prunes are one of my go-to natural laxatives (thx, Dad!) and a handful of them per day is golden.  although i did not tear 'down there' this round, i did have some pretty disrespectful hemorrhoids.  #whatisTMI

ouch! #thatstings

when you get back home and take that first amazing, uplifting, incredible shower (they really do make you feel THAT good), don't forget to use scent-free, alcohol-free body wash.  keep that going until you heal completely.  i cracked open one of the Johnson & Johnson baby shower gel's Kosi received for a shower gift; it was perfect and didn't irritate my lady parts.  very important! if you did tear or received stitches, a soothing sitz bath helps you heal and keeps things from getting stiff down there.

one less thing to worry about

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HAIR.  so as most of you know my hair is 100% natural now and i'm loving the versatility that comes with it!  this is the healthiest my hair has ever been and i have not one regret about my decision to finally let go of the creamy crack.  micro braids are normally my protective style of choice, but i'm loving faux locs and i'm rocking them for a second time thanks to my girl, Ogechi!  i cannot stress enough the convenience a cute, protective style is for the 3rd tri and postpartum stages.  focus on everything else; surviving those last uncomfy weeks or months of pregnancy, your new babe once he/she arrives, and should you have a visitor or three at the hospital or home, you'll be (somewhat lol) picture ready already! now all i need to do is just get some microblading done and i'll really be set, haha

if you found this helpful, let me know below and please share!

K E E P   U P   W I T H   U S !

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Bodyweight Postpartum Newborn Home Workout

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y'all, we have a lil' girl!!!  i'm still not big on pink though and plan to keep the yellow/gray/white color combo going for Kosi's nursery.  speaking of yellow, thanks to my girl Dami for hooking us up with this beautiful Solly Baby Wrap!

  as parents know, newborns change daily.  that's exactly why i'm soaking up these precious moments with each of my babies cause time just continues to fly on by.  things won't always be this way.  people still ask me if i'll return to the IT field (lol) and i still don't know!  God knows i'm right where i desire and need to be right now, though, that's for sure.

only perform this workout if you have been cleared to do so by your doc, mamas!  as of this past friday, Dec. 16th,  i was given the green light to lift again.  however, i'll be on lock down/house arrest for a while cause of breastfeeding (i don't lug my pump around with me if i don't have to) and Kosi can't join me at the gym until she is 3 months old.  soooo, home workouts, GO!  i'll be filming the entire workout soon and posting to my YT channel, but here's a collage/snippet of our very first one together (even though she slept the entire time ;) ).

1st combo: 3 x's through

sumo squats (turn feet and knees out to side) - 25 reps

fast arm circles forward + calve raises - 1 min

knee ups + overhead press  - 1 min

2nd combo: 3x's through

side step squats (R & L) - 12 reps on each side, 24 total

good mornings - 20 reps

outside foot taps (engage your obliques) - 25 reps on ea side

wall pushups - 12 reps

3rd combo: 3 x's through

chair squat - 25 reps

reverse fast arm circles + calve raises - 1 min

side leg lifts - 15 reps 

runners lunges - 12 on ea side

just one round might be enough for you.  listen very carefully to your body and let it guide you!  don't overwhelm yourself and do too much too soon.  most importantly, enjoy this time with your new little one!  

K E E P   U P   W I T H   U S !

SUBSCRIBE TO OURYOUTUBECHANNEL, FOLLOW US ONINSTAGRAMTWITTERPINTEREST, ANDSNAP CHAT(FITFOODIELE).

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happy BUMP day + be grateful

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this girl right heeeere!  my client, Sarita, is knocking on that 3rd trimester door HARD, and still putting it down in the gym both with me and on her own.

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aaaaaand, she has fully committed to a vegan diet for her last trimester as well.  it can be done and she's doing it!

for fit pregnancy / postpartum training inquires, please email me here:

le@fitfoodiele.com

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i opened two gifts this morning. my eyes! by starting each day with a grateful heart you are able to find COUNTLESS blessings from God in this seemingly mundane everyday life.  i look for and find them daily.

headphones: Pink Beats

top: Active Faith

crops: Lululemon

sneaks: Nike Roshe Run High in tarp green (2013) 

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i got these sneaks while i was preggo with Dego (20 months) and they are still fierce! a lot of you think the same! they are great for lifting cause they are nice and flat on the bottom and provide great ankle support. 

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reason number 444882390029289982 as to why i love group fitness right here.  when my class is in the midst of an exercise and the music is blasting and the endorphins are flowing, i sometimes just stop and look across the room and take it all in. it's one of the best feelings ever. 

20160208_161155-01they just want to move! i am so inspired by this group of educators! we get down in the library every single week. they show up to every session not by force, but because they desire to live and be healthier.  effort is everything.

IMG_20160217_193322bwahahahaha! this tickled me to tears and still does.  when mama forgets to bring her snacks while she's out, mama get's a lil' cranky.

happy hump day, ffs!

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#FitFoodieLife VLOG: Lemon & Dill Salmon w/ Rainbow Quinoa

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first off, *NEW VLOG ALERT!*

check it out and SUBSCRIBE for mo'.

eeeeerrrrrrmyGOSH, the recipe for this plate of deliciousness can be found in the VLOG above, so hurry, click it! 

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 if you've never made salmon before you will be straight amazed at how easy it is to prepare, seriously.  i guarantee it.  this was last nights dinner and we have been enjoying it all day long today too.    and as always, this a fantastic meal prep recipe cause it's basically effortless. 

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i can't cook rice on the stove top for jack, so i threw the quinoa into my rice cooker which worked puuuuurfectly.  the hard part was sauteing the veggies.... and that ain't hard, yall! 

enjoy this combo and give our vid a thumbs up while you're over in YouTube land!  a comment would be awesome too ;)

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    excited to train with this beast of a 2 months postpartum mom again tomorrow! she is killin' it and getting her core and entire body back to where she's happiest.  she is doing GREAT and looks even better! yes, i work with preggo ladies AND postpartum moms, one on one!  email me for details, or send a preggo/postpartum mama you know my way.

le@fitfoodiele.com

happy thursday, fit friends!

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