This archive report was first published on 30 July 2019.
Regaining Strength After Pregnancy ¶
As a personal trainer, Kayla Itsines has always been motivated by improving her fitness in the gym. However, after giving birth to her daughter, Arna, in April, she found herself struggling to get back into a workout routine.
It wasn't until she had her daughter that Itsines truly understood the physical and emotional journey that comes with getting back into a workout routine post-birth. She recalls feeling apprehensive about her first post-pregnancy workout, which she did just six weeks after her C-section.
Itsines' first post-pregnancy workout was a low-intensity cardio session, and she admits that it was tough. She struggled to complete even a simple walk on the treadmill, feeling exhausted and demotivated. However, she chose to focus on the small wins, rather than dwelling on the setbacks.
Now, Itsines is back to working out regularly, and she's sharing her top tips for postpartum exercise. Here are her recommendations:
1. Set Specific Goals ¶
Itsines believes in setting specific goals, rather than vague ones. For example, instead of saying 'I want to be fit,' she sets a goal like 'I want to complete five burpees without rest.'
She also recommends setting a goal that's achievable, like participating in a 30-day fitness challenge. Itsines is currently training for the SWEAT NATION challenge, where she'll commit to three 28-minute modified BBG workouts and two to three LISS sessions per week.
2. Find a Routine You Like ¶
Itsines knows that fitness is not a one-size-fits-all solution. She recommends finding a routine that you enjoy, so you're more likely to stick to it. For her, it's all about flexibility and variety.
After having a C-section, Itsines had to modify her workout routine to avoid jumping exercises. Instead, she's focusing on rebuilding strength with stable exercises, like planks and side planks.
3. Get a Workout Buddy ¶
Itsines credits her workout buddies for keeping her accountable and motivated. She loves the BBG community, which supports and motivates her every day.
Having a workout buddy can make all the difference, especially when you're starting a new routine. Itsines recommends finding someone who shares your fitness goals and values.
4. Know There Will Be Setbacks ¶
Itsines knows that setbacks are inevitable, especially when you're starting a new routine. She recommends focusing on the positives, rather than dwelling on the times you don't work out.
For Itsines, it's all about finding small wins, like completing a quick workout at home. She uses the 'quick workouts' function in the SWEAT app, which ranges from 15 to 20 minutes and can be done at home.
5. Find Your Playlist ¶
Itsines loves a good playlist, and she recommends finding something that motivates you to show up and exercise regularly. She uses the SWEAT app, which now has Apple Music and Spotify integration.
Itsines knows that getting back into a workout routine can be tough, both mentally and physically. However, she believes that with the right mindset and support, anyone can achieve their fitness goals.
