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6 Steps For Easing Back Into A Fitness Routine Post Birth

I guess you can say I had delusions of grandeur when I was pregnant about what my postnatal exercise routine would look like. I had actually assumed that soon as I got my six week clearance from the doctor to begin working out again, I would hit the ground running (literally) and back to my regularly scheduled HIIT workouts. Reality hit me pretty hard after giving birth and I’ve realized it will take some considerable time to ease back into the workouts I once enjoyed and to get back to feeling like my old self. But that didn’t mean I was going to stop moving. I soon figured out that finding alternative ways to stay active (like walking and hiking in Toronto’s High Park and in Hamilton’s beautiful conservation trails) meant that I would have more energy to tackle my crazy days with work and baby. The endorphin release would do wonders for my postpartum blues and most importantly it would help with the transition once it’s time that I can get back to more strenuous workouts.

And just because my ways of staying active are a little bit different these days, things have changed when it’s comes to my antiperspirant. Carrying around this little lady everywhere I go and postnatal hormone induced sweating, I need extra sweat protection these days more than ever. Degree Black + White Dry Spray Antiperspirant is what keeps me feeling fresh while keeping my clothes clear of those nasty white marks most deodorants leave behind. Engineered with Motionsense technology, it releases extra body odour protection the more you move and is formulated to provide 48 hour protection – music to any new mom’s ears.

If you’re a first time mom like me or expecting, it is important to be realistic and patient during this time until your body is 100% ready to take on the impact of regular exercise. Trust me, this is something that I still struggle with from time to time but Réjean does a great job of reminding me on the days I get frustrated. Remember, it takes about 40 weeks to prepare your body to give birth and it can take almost the same amount of time to return to your pre-pregnancy physical self.

Degree Black + White Dry Spray Antiperspirant
Photos by Jess Baumung

Here’s 6 Steps For Easing Back into a Fitness Routine After Birth

  1. Start Back Slowly. As a general rule, it’s best to not return to exercise until your bleeding has stopped and you have gotten the green light from your treating physician. If you push yourself too hard in the beginning, you can set yourself back – trust me! But that doesn’t mean you should be on house arrest by any means. A walk is a great start to getting back to your old routine in a slow and healthy way.
  2. Pay Attention To Your Pelvic Floor. This is something I heard over and over again while I was pregnant and I am actually going to see a specialist this week about mine. If you’re pelvic floor is weak, doing crunches, Pilates or any other abdominal work can put too much pressure down there, drastically slowing down your healing or leading to organ prolapse.
  3. Think Outside The “Studio Workout” Box. You don’t necessarily need to hit up for favourite cross training or boxing class to get back into a fitness routine. I’ve discovered that outdoor walks are a great place to start and the bonus – the little ones usually love the fresh air and scenery. Don’t discount walking like I did in the beginning. Especially when it’s in trails with varying elevations, it can be a great cardio workout with your baby in a carrier.
  4. Loose and Wobbly Joints. Be careful of those wiggly, wobbly joints. Thanks to the hormone called Relaxin, a woman’s joints and ligaments loosen during pregnancy and childbirth and can stay in our body for up to six months. I am currently struggling with severe tendinitis in both of my wrists due to lifting the baby repeatedly with loose joints.
  5. Stay Hydrated. Once you start ramping up your activity post baby, it’s important to stay hydrated especially if you’re breastfeeding.
  6. Stay Fresh and White Mark Free. Make sure you have an antiperspirant like Degree Black + White Dry Spray to keep you dry and smelling fresh throughout the day.

This post was sponsored by Degree Canada but all opinions are my own

Degree UltraClear Black + White: The Secret to Keeping Clothes Looking New

The most important thing I put on every morning may not be what you think it is. I’m sure most women claim it’s their favourite lipstick, a supportive bra or moisturizer but for me it’s my antiperspirant. I have experimented with deodorants for years, struggling with their lack of sweat protection and until discovering Degree’s Dry Spray Antiperspirants  just over a year ago when I got first got involved in their #BeTheMotion campaign. Engineered with Motionsense technology, it releases extra body odour protection the more you move (key on those long work days that end with a workout) and is formulated to provide 48 hour protection but didn’t really tackle the issue of those embarrassing and annoying white marks that too often get left behind on our favourite garments.

Degree Ultraclear Black + White Dry Spray Antiperspirant not only packs the power of coverage like it’s predecessor, but now also is designed to keep clothes looking new – so good riddance to nasty white marks on your go-to blacks and yellow stains on your favourite summer whites, all done with the subtle scent of rose, lily and fruit that lasts all day.

Photography by JessBaumung.com

Want to keep your blacks, black without your vibe being killed by white deodorant marks? Head to DegreeDeoderant.ca to learn more.

UPDATED: Get Inspired to Move This Summer With Me and Degree Women

*This post has been updated on July 1st, 2016. Scroll down for details on my #BeTheMovement challenge

One of the most valuable things my parents taught me is that it always “takes a village” to get anywhere worth going in life. A solid support system is critical in my life and the secret to my success to date has been to surround myself around people that inspire me and push me to be the best possible version of myself in both my personal and professional life.

#BeTheMotion Degree

#BeTheMotion Degree

A large part of my recovery to health has to do with exercise. Do I love waking up at 5:30am for a gruelling workout? No, not really. Would I much rather be nestled in the arms of my man in bed with our pup laying at our feet. Absolutely. Do I get sore for days after a hard session? Of course. Is it fun to run outside in -25 degrees during our Canadian winter? Nope, not really. My illness means I am in moderate to severe pain pretty much daily…some days are better than others but sometimes it’s challenging just to get out of bed in the morning to be honest. But here’s the thing folks, although it can be a bit difficult to get moving, what keeps me on track are all the physical and mental benefits of working out and leading an active, healthy lifestyle. Actually, my life depends on moving every single day and as hard as it can be to get that workout done, there is no better feeling than the endorphin high I get afterwards.

Every now and again I receive sweet emails from followers saying how much my personal story motivates you. Some of you have even shared your personal goals and achievements with me. Reading messages like these pushes me to keep going and forces me to continue to challenge myself every single day. I’m also extremely lucky to have an amazing supporting cast around me. Some special peeps that also help to inspire, motivate and keep me accountable.

#BeTheMotion Degree

#BeTheMotion Degree

My other half, Réjean Chiasson (Creative Director and Head Coach of Adidas Runners), on most days runs 20-30kms and seeing his drive and determination naturally rubs off on me. This is not a household for the weak and unmotivated. As a former Canadian marathon champion, clearly I am no where near his level, but he always has my back when I need a training partner. Working out with him is not only fun, but I have a tendency to push myself a little harder when he’s around just because I want him to be proud of me. Speaking of which, he has just asked me to join him in a pull-up and push-up challenge which makes me think that he too needs an accountability partner 😉 And if he’s not enough, I have the best friend a girl can ask for, Eva Redpath – Canada’s Nike Master Trainer. We often refer to her as the “Ultimate Accountability Partner“. This woman is unreal. Not a day goes by without her checking in to make sure I have knocked off all the items on my to-do list, pushes me during our weekly workouts together at Toronto’s Goldring High Performance Centre and has dug me out of more emotional holes than I would like to admit. My antiperspirant is just as important as my support team. Degree Women ActiveShield Dry Spray Antiperspirant has Motionsense technology that detects when I move from underarm friction causing it to release immediate odour protection and keeps me feeling fresh all day long.

#BeTheMotion DegreePhotos by JessBaumung.com

Knowing how important it is to have that one person to help you stay on track, I want to be your accountability partner this summer. For the month of July, I’m going to challenge you to #BeTheMotion for a minimum of 30 minutes everyday. To some a half hour seems like it’s either too short of a time to do any good and conversely there may be some that think 30 minutes daily of exercise or movement is not attainable. It most definitely is and you would be surprised at what can get accomplished during this time. So if you’re down for a realistic challenge, I will act as your personal support team via social media with tips, tricks and feedback. It’s funny how it works but when you know someone is going to check in with you to make sure you’ve done what you said you were going to do – it significantly increases the chances of you getting shit done. To add yourself to my “Be The Motion Challenge” list, just tag me (@sashaexeter) on Instagram or Twitter and I will touch base with you daily to ensure your daily 30 minutes is in the bag and to encourage you throughout the next 31 days. Have a question or need some suggestions – just shoot me a DM, we’re in this together. Let’s do this!

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