Key Questions to Solve Your Postpartum Training Problems
If you have been struggling to make progress postpartum this one is for you! There's a lot of advice out there on how to "fix" your postpartum body, some good, some bad, but most doesn't translate well for moms. Why? Because motherhood does not look the same for everyone. Postpartum injuries and recovery do not look the same as everyone.
So how do you sift through the noise and start solving your problems? Here's a list of questions to sit down and ask yourself to get clear on what will actually move the needle for you.
How high of a priority is this for you? Is it impacting your daily function? Are there other more pressing problems? Chances are if you are leaking or dealing with pain or prolapse symptoms, it feels disruptive. But maybe you are struggling with an extended NICU stay or your child/children have additional needs and you have put yourself on the back burner. Take a minute and think about how import it is to make change, and how ready you are to make it a priority.
How much time do you have to commit to problem solving? Do you have a lot of time to research and write programs? To experiment with what's out there? Or do you need someone else to do the leg work for you so you can just show up and get it done? Maybe you feel like you have already tried it all and need another set of eyes to help you get creative.
What have you already tired? Have you been to PT? Have you talked to your medical team? Have you worked with a trainer? Are you using free resources online? Think about the things you have tried. What was helpful? Is it still helping or have you plateaued? Did it make things worse? If you have not tried PT, what is holding you back?
How much time can you commit to consistently showing up for yourself? The AHA recommends adults get 150 min of moderate intensity exercise each week. But life is not all-or-none. Think about your daily/weekly/monthly grind. How much time could you commit to training? Is it 15 min/day? 30 min 5 days/week? 45 min 3 days/week? I know that somedays go off the rails, but can you get creative at ways to fit in a little bit? Can you exercise with your littles?
What are you training for? Are you looking to achieve a specific goal? What is it? What short term goals do you have? What long term goals? What are the dream goals you are afraid to say out loud?
Does your training reflect what you are training for? If you want to play soccer but you are only going to Yoga and cycling, changes are you are not training the way you need to. If you want to lift your toddler, but stick to 5# weights, you are unlikely to see progress. Do you know what you need for your preferred form of training or is this a new venture for you?
Are you getting the right dosing/intensity? If you tried to jump in to training hard too soon you may be leaking, seeing diastasis, or feeling prolapse. If you have stayed stagnant, you are lacking progressive overload. You need to start by addressing the underlying problems (which might mean pelvic floor PT) and then find ways to push yourself without injuring yourself. If you struggle with this, how much help do you think you need?
What's the time frame? Do you have a race you have committed to already? Maybe you have a wedding or trip coming up and want to feel confident again? Are you taking your time? Or maybe you are ready to expand your family again and want to feel like you are back in control of your pelvic floor before it is under stress again?
Are you ready to invest in your success? Change takes work. Can you invest the time and energy needed for change? Can you afford help? Do you see the value in that investment? Does it make you more likely to commit and show-up? What does staying the current course cost you?
What feels like the right next step to you? You are the expert on you. You know what you have tried and not tried. You know what you think is doable for yourself. You know your strengths and your weaknesses. Stop and think about the problems you are working on. How confident are you that you can solve those problems on your own? What feels like a smart next step?
Some of the women I have supported needed extensive one-on-one care to address major injuries or problems with coordination. Most needed a better program that was created for their unique goals and needs. Many needed help with lifestyle management and creativity to form new habits. Others just wanted someone to hold them accountable.
The reality is that you are unique. Your history, your injuries, your goals, how you like to train, what motivates you, your strengths, your problems. When it comes to training and postpartum goals, your success comes down to problem solving. Get clear on your problems to get clear solutions.
Still feeling like you are struggling to identify your problems? Book a free consultation, sometimes you need someone to ask the questions in live time. Problems solving is out super power in Babies to Barbells!