A fitness plan for the new mother


Wednesday, February 20, 2019

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THERE is not only plenty of pressure on new mothers to lose the pregnancy weight, but being a mom, especially a working mom, can mean that it will get pretty hectic between taking care of the kids, the house, the hubby, and just about everything else you have responsibility for. Unfortunately, that often means sacrificing your own self-care most times. But if you are the best version of yourself for those you love and keep everything else afloat, personal trainer at Hard End Fitness Factory Gisel Harrow has the perfect fitness plan for you.

“As a mother it's easy to neglect your well-being to ensure that your child/children and family are OK, but neglecting your own well-being can lead to you being overweight or malnourished, tired, and as a result negatively impact the entire family by seemingly setting a bad example,” Harrow said.

To maintain a healthy weight and overall well-being, Harrow said a mother can commit to a simple but effective plan that can fit within her busy schedule.


1. Work on eating a balanced diet regularly

A realistic food plan that is balanced and nutritious is one way of making sure that your body weight is on track.

“Generally, we encourage that your meal is made up of about 1,200-1,400 calories per day. This should consist of fresh produce – so fruits and vegetables, lean meats, natural sugars, and of course your water, and plenty of it,” Harrow advised. She warned that you should stay away from processed, packaged foods and artificial ingredients to keep your body functioning well and your immune system healthy to fight off sickness and disease. She said that you should aim to take prepared meals when you are going on the road or to work so you can avoid unhealthy food options. In addition, Harrow advised that you choose healthy snacks such as fresh or dried fruits and nuts in place of fatty, sugary or sodium-filled snacks.

2. Have a fitness plan

What you put in your body is important and you may even be able to manage your body weight by taking note of your caloric intake significantly. But your physical and emotional health are also tied to exercise.

“I know you are busy, but you deserve at least 20-30 minutes out of each day. Make it a priority and dedicate this to doing short bouts of high-intensity interval training (cardio) exercises. So do some cardio movement, whether it's a brisk walk, swimming, jogging, skipping or dancing,” Harrow instructed. She underscored that engaging in these exercises weekly can help to improve and maintain weight, boost metabolism and improve overall fitness and well-being. If possible, Harrow said to create a mom group and challenge each other, especially if you are struggling to remain committed to your regimen or commit to a gym membership, and have a personal trainer to guide you with a minimum of three sessions per week.

3. Get your rest

Recovery is crucial to your body's repair and recovery process. Being a super mom is cool and everything, but it shouldn't be at the cost of your health. So take time out of each day to relax and meditate. This helps with mental and emotional health which are crucial when you spend most of your day multitasking.

Harrow also advised that while it may not be possible to get the recommended seven hours of sleep time daily, always aim to get as much sleep as you can.

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