I had mentioned earlier but its worth saying a again, many people are only going to need Phase 1 to lose weight and feel good. The cool part is, you don't even have to be postpartum to gain the benefits. If you are just starting back up, working out for the first time, or need to lose a lot of weight like I had to (60 pounds, Yikes!) then this phase will help you tremendously.
During phase 1 you are getting your body ready to workout either for the first time, or getting back into it. There are four parts to this preparation. They are:
Activating your muscles (you can find videos of this on the blog)
Walking
Injury prevention work (video can be found on blog)
Stretching and light yoga
The most important part of phase 1 is walking. Yes, walking daily if possible.
Why? Most of us don't move enough. We are sitting for about 10 hours a day now and our bodies were not made to do that. We were meant to run, jump, dance, skip, swim, you name it and we don't.
Just by adding a 20 minute walk daily you will boost your metabolism, burn fat, strengthen your posture, and may even put a smile on your face.
Walking provides a safe way to stay active without doing harm to your healing body after having a baby.
Once you are feeling up to it
After a few weeks of recovery you will want to start doing a bit more activity but please don't go crazy. Remember, your organs are still being put back together.
So here is the rule: Move daily in addition to walking for about 15 minutes. What does this mean?
Do 50 push ups throughout the day
3 sets of 15-20 squats (this is a good time to practice activation)
100 walking lunges
Hold in plank & side plank for 30 seconds to start then work up to 1 minute each.
Bear crawl around your house twice
Do exercises in the injury prevention video
Take a long stretch
You guys, a lot of these moves I do playing with my son or while making dinner. Pick one for the day to do or make your own for that day.
Once you feel your body is ready to be pushed, the next step would be to do my 4 Week Body Challenge. It'll definitely work you and make you sweat all in 15 minutes flat.
PLUS, you can do the whole thing in the comfort of your own home.
The best part? It's FREE! Just CLICK HERE to sign up and start earning your sweat!
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