MY POSTPARTUM WORKOUT GUIDE!!

It feels like a dream to be able to finally share my POSTPARTUM WORKOUT GUIDE!!!!

Wohoooo!!

I began working on it in the summer, so it has been in the works for awhile, and is something I am so passionate about, and so excited to share! Below is some more information about the guide, and one of the workouts so you know what the layout looks like, and what to expect!

WHAT EQUIPMENT DOES IT REQUIRE?

The only equipment it requires is a set of dumbbells, and a stability ball. I highly recommend having both of these in general if you workout from home. They are the same pieces of equipment I use in my Pregnancy Workout Guide, Pregnancy & Postpartum Workout Subscription, and ‘Regular’ Workout Subscription.

HOW LONG DOES EACH WORKOUT TAKE?

The workouts are designed for you to do them from home (although you can also do them at the gym if you’d like), and each take about 30 minutes to complete!

WHAT DOES IT ENTAIL?

There are 95 different exercises in this guide, and each has an image showing you exactly how to do it. The workouts are broken down into 3 different phases:

  • PHASE ONE: These are pelvic floor recovery exercises. You can start as soon as you feel up to it after delivery. These are VERY basic moves that target the deep core muscles and help your body recover. These are not full workouts, and should in no way make you sweat. They are designed to begin strengthening up those muscles that take a major hit during pregnancy and delivery.

  • PHASE TWO: These workouts are designed for mothers after they have been cleared to exercise by their doctors. They are designed to strengthen the pelvic floor, create strong connective tissue in the abdominals, help restore the core and prevent incontinence. You should remain in this stage until you no longer experience leaking, have abdominal separation, and other pelvic floor issues.

  • PHASE THREE: These workouts are designed for postpartum mothers who no longer experience leaking while exercising, have abdominal separation less than 1.5 fingers widths apart, whose stomach does not cone while exercising, who do not feel any type of discomfort in the pelvic region while exercising, and who do not have any other physical issues from delivery. They are designed to bridge the gap between “postpartum” workouts and “regular” workouts. They still incorporate pelvic floor exercises, but begin incorporating some higher impact exercises as well.

Aside from the workouts, the guide incorporates information on how to tailor it to YOUR body, and how to choose the right weight for you. It also includes educational information, and what to aware of postpartum - such as abdominal separation, coning, incontinence, diastasis recti, and posture. It includes steps to ensure you are properly connecting the deep core muscles while you exercise, which is crucial during this time. Lastly, it includes information on what to focus on during each phase, how to know when to move onto the next phase, and how I recommend breaking up the workouts each week.

WHAT DOES IT LOOK LIKE?

All of the written information is at the beginning on the guide. I STRONGLY ENCOURAGE you to read through the entire guide before getting started. The information in there is important, and you should be aware of all of it before beginning.

After the educational information are the 3 phases broken down. Each phase contains pages with all of the workouts simply written out. Following that, are the workouts broken down with images to show you exactly how to do each exercise in each particular workout.

Postpartum Guide || goodfortheswole.com

WHAT IS THE DIFFERENCE BETWEEN THE POSTPARTUM GUIDE AND THE SUBSCRIPTION?

I, obviously, think both are great options - it just depends on what you’re looking for! As I mentioned, the postpartum guide is broken down into 3 different phases. This is a guide specifically focused on strengthening the body from the inside out. The Postpartum Workout Subscription contains workouts that are all “Phase Two” type of workouts. They are designed only for when you have been cleared to exercise by your doctor, and are for women who struggle with incontinence, abdominal separation, coning while exercising, and need lower impact workouts. You get 5 workouts sent every week with the subscription, so if you feel like you’ll be in Phase Two for awhile, or are not interested in Phase One or Phase Three style of workouts, than I would suggest the Postpartum Workout Subscription instead!

HOW MUCH DOES IT COST?

As of now, the Postpartum Workout Guide is priced at $40. I am hosting a giveaway pre-launch on February 20th on my Instagram, that will run until February 21st at 10:00pm MST. I am sending TEN people this guide for free. Go enter on my page!!

I AM “X” MONTHS/YEARS POSTPARTUM. CAN I STILL DO IT?

It does not matter how long ago you had a baby. The deep core muscles can always be strengthened, just like any other muscle in your body! Once you are postpartum, you are ALWAYS postpartum, and this is a good way to work from the ground up and properly strengthen the right muscles!

WHAT IF I HAVE PROLAPSE OR A HERNIA?

This guide is obviously not individually tailored. I always recommend seeking the guidance of a pelvic floor physical therapist for very specific issues, such as prolapse and hernias. You should ALWAYS run everything by your doctor first, but in general, Phase One and Phase Two workouts might be good option.

My Favourite Supplements

After my last Q&A on Instagram (I save them to my highlights if you’re ever bored and want to flick through haha), I had lots of questions about certain supplements and if/why I take them. I figured it might be helpful to just write and link it all here so it’s easy to refer back to!

**These are all products I used during pregnancy (except the pre-workout), and while nursing. I can’t tell you what you should or should not take because I am not your doctor. Run everything by YOUR medical professional first.

In other news, HAPPY NEW YEAR!!!!!!

PRENATAL

If there is any chance you could get pregnant, it’s a really really really good idea to take a prenatal every day. Prenatals are crucial for that early development, which is happening before you even find out you’re pregnant. It’s also recommended to take them while breastfeeding! My favourite brands are Garden of Life and Rainbow Light and Garden of Life. **Make sure to ask your own doctor if you are pregnant or nursing.

FISH OIL

Fish oils are one of my favourite, favourite supplements. I don’t love fish, so I like being able to still get the benefits. High quality is really important with fish oils, because a lot can be very high in mercury. I love Nordic Naturals! They’re great for hormones, brain (there’s a lot of research with fish oils and depression), heart, joint, and eye health. It’s also helps baby’s brain and eye development during pregnancy (obviously talk to your own doctor before using any supplement during pregnancy). **Make sure to ask your own doctor if you are pregnant or nursing.

PROBIOTIC

The gut is our bodies engine, and the gut microbiome, or all of the trillions of bacteria in our digestive tract, is really responsible for keeping us healthy. If you scrapped up all of the bacteria in your gut, it would weigh around 3-4lbs - so even though they are small, there are TONS and TOOOONS of them! We acquire most of the first microbes at birth, while passing through the vaginal canal, and from there, our diet, environment, and lifestyle determine the health of our microbiome, and how much good bacteria we have. The more good bacteria in the microbiome, the healthier we'll be! I use Silver Fern Brand probiotics. I use Children’s Probonix for Jack and Piper. **Make sure to ask your pediatrician for your kids, and own doctor if you are pregnant or nursing.

COLLAGEN

I started taking collagen right after I had Piper, and haven’t stopped since! It’s great for gut health, skin, hair, nails, joints, muscles, digestive health, and reduces fitness recovery time. There are a few brands that I’ve tried and like, but my main concern really is that it’s from a pasture-raised, grass fed source! The brands I use are Collagen For Her, Great Lakes Gelatin, and Vital Proteins! I definitely notice a difference in my hair, skin, nails, and muscle recovery! **Make sure to ask your own doctor if you are pregnant or nursing.

PROTEIN POWDER

I’ve only talked about Ideal Raw a million times before, but it really is my favourite protein powder! It’s plant based protein, but doesn’t have that gritty texture like all the other kinds I've tried. I like the ingredients, and used it while pregnant and nursing (obviously with the okay from my OBGYN). The chocolate peanut butter is sooooooo good! You can use SWOLE for 10% off, too! **Make sure to ask your own doctor if you are pregnant or nursing.

PRE-WORKOUT

I actually haven’t used pre-workout in a little bit, because I kept forgetting to buy more, but I actually really liked using it every now and then to help me get more out of my workout. I never drink any caffeinated soda or coffee or anything, so my body is really sensitive to even a little bit of caffeine. I like WMNutrition’s all-natural pre workout because it isn’t too much, and doesn’t make me feel weird or tingly. **I did use it every now and then while nursing Jack, but I ran it by my doctor, and again, this was the only caffeine in my diet. Make sure to ask your own doctor if you are nursing.

Mum & Baby Holiday Gift Ideas

**See my fitness & health related gift idea post HERE!

MY WORKOUTS

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Obviously my Pregnancy Workout Guide, Pregnancy & Postpartum Workout Subscription, and “Regular” Workout Subscription are something I’d recommend for pregnant and postpartum mamas. They are workouts that I 100% stand behind, and were put together from my education as a certified personal trainer, certified women’s fitness specialist, and certified pregnancy fitness, and certified pre/postnatal exercise specialist. They are not only SAFE workouts for pregnancy and postpartum, but they are designed to also be EFFECTIVE, and strengthen the muscles that need strengthening to help prevent abdominal separation, support your pelvic floor, and help your body prepare for and heal after delivery.

LOOPY CASE

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I’ve had my Loopy Case since February, and I SWEAR by it! I hardly ever drop my phone anymore, and the few times I have (or when Piper has), it’s been totally protected. The loop at the back stops it from slipping out of my hand, and I loop it around my finger all the time when I have my hands full of bags & babies. It’s SO handy! Every mama needs one. I don’t have a code, but I follow someone who does! Use “SWENSON10” for 10% off

FAWN DESIGN

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I loooove my Fawn Design diaper bag! It has lots of pockets, easy to clean messes, and I like that it doesn’t look so diaper bag-y, if you know what I mean.

FRESHLY PICKED

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I also have a Freshly Picked diaper bag, and love it just as much! I’d recommend either one, honestly! This one is a big bigger, so it’s great for days when I’m out for longer periods of time. If you sign up for their Fringe membership, you get it for 20% off! You pay $10 a month for the membership, but it just adds that $10 to you account to use on their site. It rolls over, so if you don’t use it that month, the next month you’ll have $20 if you account. Everything is 20% off and free shipping that way too!

FACE MASK

I love small little gifts like this clay face mask, because it’s something for a mum to use for a little self care!

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goodfortheswole.com

I used a Solly Wrap with both babies, and it was the BEST! Sometimes it was the only way I could get them to sleep! I loved having them so close to me, but also being able to get things done with both hands!

PROMPTLY JOURNALS

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I’ve shared Promptly Journals a few times on my Instagram stories, but I have 2 of their journals for Piper and Jack, and it makes keeping track of their milestones, memories, and things I don’t want to forget SO easy. They prompt you with questions at each age, so you can remember it all. I felt overwhelmed trying to figure out a way to keep track of their lives, and have loved using these journals!

PLAY KITCHEN

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Play kitchens are Piper’s favourite things to play with at other people’s homes, so I got her one for Christmas (still have to set it up though…sos). She’s going to love it! I got in on Amazon for $99, but it’s on sale for $79.99 right now!

VELCRO FOOD

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My mum bought Piper something similar to this last year for Christmas, and she LOVES it. It keeps her busy forever, and she still asks to play with them all the time.

POP UP PIRATE

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I used to play Pop-Up Pirate all the time as a kid, and bought the game for Piper for Christmas. I ended up getting it out and letting them play with it because I couldn’t wait haha. We play with it EVERYDAY now. It’s such an easy, entertaining game for little kids.

BABY BASKETBALL

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Jack looooves balls, so I got him this little basketball net for his birthday. It’s supposed to go in the bath, but I just put it on the Fridge, and he puts the ball in and out of the hoop alllll day long. It was the cheapest present I bought him, and is definitely his favourite!

BOOKS

Both of my kids love reading, and it’s the only time I can get them to sit still these days. These are some of their favourites:

Each Peach Pear Plum

The Very Hungry Caterpillar

Where’s Spot

The Pout-Pout Fish

The Napping House

First 100 Words

Friday Favourites

Except on Monday. It’s all good. I have my life together, I swear…

Here are some of my favourite things that I find helpful in regards to being a mum, and trying to live a healthy lifestyle! Happy Monday!!

TRUE LEMON + COLLAGEN PEPTIDES

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I have been drinking this mix regularly since the beginning of the summer, so I have no clue why I’m only posting about it now. True Lemon is a natural mix that I like drinking during the afternoon to mix up plain water. I add in Collagen For Her collagen peptides (I believe “GOODFORTHESWOLE” gets you 10% off) because they are unflavoured and it’s just an easy way to sneak in collagen.

MENTAL HEALTH

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I’ve always known mental health is important, but going through a divorce has given me a whole new appreciation for it, and I see the direct impact it has on physical and just overall health. IT IS SO IMPORTANT. I recently started following Alexa Allred (@allredyalexa) on Instagram. She is a Mental Health Therapist, and shares helpful tips, advice, and mental health education on her page. Even just seeing her posts and stories pop up are a nice reminder every day to check in and make sure my mental health is taken care of too!

SHARK MOP

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When I went to Washington D.C. to visit a friend a couple of months ago, she was raaaving about her new Shark mop. You know you’re old when you get so excited about cleaning supplies haha. I ordered one on Amazon, and it really is the best! Jack and Piper are the messiest eaters known to mankind, so meal times look like a giant food fight took place. It’s so easy to just plug this mop in, and quickly sanitize the floors. It uses steam which I love because Jack’s crawls around the floors, and having chemicals all over the place stress me out. You just add water, and the steam kills 99.9% of germs and bacteria. I could go on and on, but just go and read the reviews. I’m a fan!

WORKOUT SUBSCRIPTION

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Obviously, I’m going to bring up my newest workout subscription! This one is designed for anyone wanting to workout effectively from home! I don’t get to workout at the gym very often, so most of my workouts happen from home. I know a lot of women/mothers can’t get to the gym either, so I hope this helps! For more information, go HERE!

NURSING SPORTS BRA

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Senita Athletics just released another style of nursing sports bras. Since starting Good For The Swole, I’ve had the chance to try nursing sports bras from different companies. Senita Athletics are hands down my FAAAAVOURITE nursing sports bras. They are comfortable, supportive, and the padding inside doesn’t bunch up when you pull it down to nurse (you know what I mean????). I have a smaller chest, so both styles of nursing sports bras work great for me, and I love them both. Their newest one has more coverage, and offers more support. If you have a larger chest, I’d opt for this one, but both are AWESOME!!

Costco Favourites

Happy Tuesday! Whenever I go to Costco and post a story of Piper and Jack in the shopping cart together (how can I not??? It’s the sweetest thing seeing them next to each other), I get asked what I buy and if I’ll do a Costco haul.

I wasn’t quite sure what the best way to share my favourites are, so I snapped a picture of the products I usually get as I walked around the store, and called it good haha. These are the foods I typically get from Costco whenever I need to restock (other than fresh produce), and are all ones I love! I’m sure I’m forgetting some, so I’ll continually update this post.

ORGANIC APPLE SAUCE

We go through one box a week, so I stock up big time whenever I’m there!

Costco Favourites || goodfortheswole.com

ANNIE’S ORGANIC MAC & CHEESE

Costco Favourites || goodfortheswole.com

BARE ORGANIC APPLE CHIPS

Costco Favourites || goodfortheswole.com

PACIFIC FOODS ORGANIC RED PEPPER & TOMATO SOUP

Costco Favourites || goodfortheswole.com

G2G BARS

It’s convenient to buy a big box when I’m at Costco, but you can use “goodfortheswole” to get 20% off your purchase from their website!

Costco Favourites || goodfortheswole.com

SAMBASON ORGANIC ACAI

Costco Favourites || goodfortheswole.com

PERFECT BARS

Costco Favourites || goodfortheswole.com

RAW, UNFILTERED, LOCAL HONEY

Costco Favourites || goodfortheswole.com

BASIL PESTO

Costco Favourites || goodfortheswole.com

HIPPEAS ORGANIC CHICKPEA PUFFS

Costco Favourites || goodfortheswole.com

AIDELLS CHICKEN SAUSAGE

Costco Favourites || goodfortheswole.com

INDIVIDUAL HUMMUS PACKETS

Costco Favourites || goodfortheswole.com

INDIVIDUAL GUACAMOLE PACKETS

Costco Favourites || goodfortheswole.com

ORGANIC QUINOA

Costco Favourites || goodfortheswole.com

JOJO’S DARK CHOCOLATE

You can also use “SWOLE10” on their website to get 10% off!

Costco Favourites || goodfortheswole.com

VICTORIA MARINARA SAUCE

Costco Favourites || goodfortheswole.com

AVOCADO OIL

Costco Favourites || goodfortheswole.com

KODIAK CAKES

Costco Favourites || goodfortheswole.com

SIMPLE MILLS CRACKERS

Costco Favourites || goodfortheswole.com

ORGANIC SWEET POTATO CRACKERS

Costco Favourites || goodfortheswole.com

9 Months Of Jack

Jack will be 10 months old in a week, but better late than never I guess!

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He is the SWEETEST little guy. I think all babies have a sweetness, but he has this special, calming presence about him. He’s been such a gift to me.

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He used to be a HARD, HARD baby (which was probably because he had open sores all over his body thanks to eczema), but he’s really mellowed out and is generally a chill little chap. He only really cries when I leave the room. We’ve entered the separation anxiety stage, and it’s a hoot!

He is ALL over the place, and climbs onto everything. He pulls himself up and walks around all the furniture, and climbs on top of anything that’s low enough to get his little leg up on. He’s still a speedy crawler, and has started letting go of furniture and trying to stand up by himself (he’s lasts .01 seconds haha). It’s crazy to think that Piper was already walking at this age!

With that, changing his diaper/getting is ready is the most frustrating job in the world. He’s so wiggly and contorts his body is the most bizarre shapes to get away.

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He hasn’t had any more teeth come through this month, so he still has 8. He bites me at least a couple of times a day when we’re nursing, and it’s SO painful. We’re still going strong with breastfeeding though, and I don’t have plans to stop anytime soon. I’ll wean whenever both of us are ready.

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He squeals and kicks his legs with excitement when I put him down for naps, and goes right off to sleep. He has been waking up at 8am recently, and then goes down for his first nap around 9:30am. He sleeps for 1-2 hours, and then goes back down for another nap (timed for the same time as Pipes) around 2:00pm. He sleeps for another 1 1/2 -2 hours, and goes down for the night at 7pm. His sleeping habits have been a struggle up until this point, but we’re finally in a good routine again and him sleeping through the night is the BEST THING EVER.

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He’s a tiny bub and only in the 7th percentile for weight He’s following the growth curve perfectly though, and his pediatrician isn’t concerned at all, he’s just little for his age. He eats 500x more than Piper, so I have no idea where he puts it all. He’s a great eater, and because he has a lot of teeth, he’s eating pretty much any solid food. He likes to only feed himself though which means we have lots of bath times around here.

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He lights up and kicks his legs when he sees Piper after his naps, and tries to do whatever she’s doing. I’m still working with her on being soft and sharing (“careful” is the most used word around here), but they have such a special bond and I swear I could cry every time they just look at each other. He’s always by her side and tries to copy everything she does.

Not their best picture haha, but this is their favourite thing to do lately. They’re the best duo.

Not their best picture haha, but this is their favourite thing to do lately. They’re the best duo.