BABYGO Booklet Guide - Main

Postpartum Belt Guide

Relax, exercise and bond with your baby

How to Wear My Belt

How to Wear My Belt - Step 1

Step 1

How to Wear My Belt - Step 2

Step 2

How to Wear My Belt - Step 3

Step 3

How to Wear My Belt - Step 4

Step 4

Sports Plate Icon
Recovery Plate Icon
Postpartum Belt Replaceable Plates

Interchangeable Recovery and Sports Plates

Benefits Results
Lower back support and abdomen support Better and safer posture when caring for your baby and carrying out everyday tasks.
Muscle memory Retrain your core function and movements
Improved blood circulation Provides muscles increased levels of oxygen and essential nutrients for a speedier recovery
Belly binding Decrease the gap and safely bring your abdominal muscles back together following separation (diastasis recti)
Pain relief Ease the pressure of pelvic cramps and on a c-section incision
Optimal compression Reduce swelling and help with slimming

Recovery Vs Sport Plates?

Our belt is complete with interchangeable recovery and sports plates to guarantee the very best concentrated support to target your postpartum goals.

What does this mean?

Whether at the start of your recovery, 8 weeks postpartum, or looking to trim up 12 months after childbirth, BABYGO have you covered every step of the way.

Recovery Plates Sport Plates
Support your lower back Increase your range of motion
Regain control of your pelvic floor Boost your exercise intensity
Reduce pelvic pain Weight loss
Bind your abdominal muscles Waist trimmer
Improve your posture Shapewear

When Can I Start Wearing My Belt?

For those new mums who have given birth without any complications, you can wear your BABYGO® belt just hours after giving birth.

If you have had a c-section delivery, give your wound time to heal.

In both cases, get the go-ahead from your midwife, health visitor or doctor first.

How Long Should I Wear My Belt For?

Wear your BABYGO® postpartum belt for as long as you feel comfortable.

This can be every day, all day, during the first eight weeks.

You should be able to breathe easily and not feel restricted in your movements.

Gradually reduce your reliance on your belt.

Continue to wear your BABYGO® belt for the rest of your postpartum until you feel comfortable and strong enough without it.

When Should I Not Wear My Postpartum Belt?

If you are showing signs of infection in a C-Section wound, or if you have experienced any other pregnancy complications.

If you feel any discomfort, stop wearing your belt immediately and consult your midwife, health visitor or doctor.

Can I Wear My Postpartum Belt While Sleeping?

Yes, you can, if it feels comfortable to do so.

Be sure not to wrap yourself too tight, since too much compression can slow down your healing.

Getting Back On Your Feet

Getting Back On Your Feet

Instagram Vs Reality.

Giving birth is stressful – never mind the recovery, whilst caring for a newborn and getting used to your new life as a mum.

After giving birth to your little one, you might feel a little overwhelmed and exhausted.

Do not worry these are completely normal feelings to have.

Your body has been pushed beyond its limits and you are probably running on little to no sleep.

Through the eyes of social media, films and TV programmes, labour and delivery is supposed to be this magical moment with everything planned and perfectly carried out around you.

You probably now know the reality.

You are exhausted, overwhelmed with pain and love, whilst wanting to punch everyone in the face for breathing too loudly!

Baby Blues

The first few weeks after giving birth can be the hardest.

Especially after the ‘buzz’ many women talk about begins to wear off and it really hits home that this is your new life.

This feeling of worry, unhappiness, and fatigue that we experience after giving birth is known as the baby blues.

Babies give you every reason to feel tired and you are normal to worry about every single little thing when it comes to your newborn.

We would worry if you did not.

The baby blues will usually come to light within the first few days after giving birth, and tend to fade with time, allowing you to feel human again.

It is okay to be annoyed, it is okay to feel tired and it is perfectly normal to sit around the house in your pyjamas all day. It is okay to take some time for a break.

After all your recovery is about nourishing your body, bonding with your baby, and adjusting to your new life.

You are now on a journey that requires a lot of learning, making mistakes and finding your feet in this thing called motherhood.

Bank Your Rewards

There is one 20 coin up for grabs each day of your pregnancy. And a maximum of seven coins per week.

That is 140 minutes of healthy benefits.

You can collect more than one, 20 coin per day, for example, if you do forty minutes of exercise.

But no more than seven coins per week. You will not benefit from exhausting yourself.

If you do not collect all seven coins up for grabs in a week, do not worry. You can only do as much as you can.

A little is better than nothing at all.

The BABYGO® Approach. The REB Triangle.

The BABYGO® approach to a happy postpartum is simple.

Mum you got to REB!

The BABYGO® REB Triangle

Each side of the BABYGO® REB triangle shares equal importance.

The triangle allows you to focus on what matters.

Dividing your time between your own needs, your baby’s needs and your collective needs.

It’s Flexible Too

You can fully focus on one side of the BABYGO® REB triangle at one given time, or you can connect sides of the triangle together.

You might want to take some individual time to relax or exercise whilst your partner or parents’ bond with your baby.

The BABYGO® REB Triangle - Relax

Each side of the BABYGO® REB triangle shares equal importance.

The triangle allows you to focus on what matters.

Dividing your time between your own needs, your baby’s needs and your collective needs.

Connecting the Sides.

You can fully focus on one side of the Babygo REB triangle at one given time, or you can connect sides of the triangle together.

You might want to take some individual time to relax or exercise whilst your partner or parents bond with your baby.

The BABYGO® REB Triangle

The BABYGO® REB Triangle

You might want to connect two sides of the triangle and take your baby for a walk in the pram.

You can even connect all three sides. Relax, exercise and bond with some baby yoga.

The importance of this approach is to make you realise that by dedicating some time to each and clearing your mind of anything else, a simple focus on the 3 sides of the BABYGO REB triangle® can help to balance your hormones, boost your confidence and propel you and your baby to an even happier place!

Relax.

Whether it is your first baby, or your second, it is easy to become overwhelmed by the demands.

Rule number 1 of the Babygo REB triangle...

Relax.

It is okay to say no to people and to pass on plans and visits. Your family and friends will still be there no matter what.

Do what feels right for you. It is healthy to see people, of course. But do not overdo it. Take a few weeks to settle into your new life.

Now you have settled into your new lifestyle, make planning some “me time” a priority.

You will be surprised at how natural it becomes. It will become a habit. A very good habit.

You might think planning some “me time” is impossible. I have not got the time.

Wrong. Do not be afraid to reach out to people for help. Your partner, family, friends.

Problem Shared = Problem Halved.

Do not be surprised to find almost everybody wanting to help, but also do not be surprised to find they might not ask.

It is likely family and friends will try to give you some space and will not want to bother you 24/7 with constant questions.

They might feel like they are in the way when it comes to your new little family.

It is amazing how simply talking to those loved ones closest to us can help to ease the pressure.

When we relax, the flow of blood increases around our body giving us more energy.

We have a calmer and clearer mind. We think and feel positive. Our concentration, memory and decision making improves.

Tension and stress, vanish.

All good for the relationships with those who matter the most to us!

10 Ways to Replenish and Re-Fuel.

10 Ways to Replenish and Re-fuel

Hormonal Changes.

Whilst we often expect the physical changes, preparing for the mental changes can be a little less clear.

The main reason for the sudden change in mood is all thanks to your body trying to level out the hormone imbalance that occurs after childbirth.

Down IconOxytocin.

Oxytocin, otherwise known as the “love hormone”, is responsible for causing the contractions which brought your baby here, milk production and growing the bond between you and your baby.

This hormone decreases dramatically after giving birth and can often end with you feeling like you are not doing enough for your little one.

Down IconEstrogen.

Your levels of estrogen will drop dramatically after giving birth. This can be a positive as this can interfere with milk production.

However, estrogen can also boost the production of serotonin, which is known as the "happy hormone".

This can be the cause of your daily mood swings for a short period after childbirth, or longer for some people.

Down IconProlactin.

This hormone has the responsibility of milk production, but whilst this hormone sounds pretty helpful, it can also affect the use of another hormone called dopamine.

This can often be the answer to those awful mood swings your partner is talking about.

Down IconProgesterone.

During pregnancy and going into labour your levels of progesterone and estrogen are at an all-time high. Once you have given birth, these drop dramatically.

Progesterone is an anti-anxiety substance which can be helpful for many women.

Progesterone can then be used to fight the anxiety you are feeling but as your levels are dropping afterbirth, your body floods with anxiety and this is why many women can feel out of control.

Bond.

The rewards are the same for us all. Some of us just take a little longer to get there.

Rule number 2 of the Babygo REB triangle…

Bond.

Some of us feel unconditional love and attachment the moment our baby is born, others might take weeks or even months.

Whenever it happens, the important thing to remember is, it will happen.

Try not to feel anxious or guilty. Keep calm and relaxed.

There is no shortcut. So, do not put yourself under pressure to create one.

Small steps, in short bursts, are the winner.

Imagine a race around a 400-meter running track.

As the whole point of this analogy is to make you realise that the bonding process is not a race, we will call it the 400-meter bonding event!

The 400-meter bonding event.

The bonding event includes 8 mums who gave birth on the same day.

Mum in lane 8 begins the bonding event ahead of mum in lane 7.

Mum in lane 7 begins ahead of mum in lane 6, and so on.

In fact, mum in lane 8 starts the bonding event some 50-meters ahead of mum in lane 1, for no reason whatsoever, other than the luck of the drawer. The event begins.

When all mums approach the 400-meter line in the bonding event they are all level.

Why?

All mums in the bonding event did the same things. In fact, there was nothing any of them could have done any better.

Eventually those mums who were a little behind caught up. And those mums who began in front gained no further advantage from starting ahead.

Mum in lane 1 did not put herself under any extra pressure, even though she began 50-meters behind mum in lane 8. She knew that by doing the same as everybody else, she would catch the rest up.

All mums were feeling the same unconditional love and attachment by the end!

10 Ways to Bond With Your Baby.

10 Ways to Bond With Your Baby.

Be Kind to Yourself.

Try to treat yourself how you would treat one of your friends.

Imagining it this way, can help you to be less hard on yourself.

You are on a new journey; you will make mistakes and you are bound to be worried. Allow yourself time to feel those feelings and adapt to them.

Exercise.

The one that is often forgotten.

Rule number 3 of the BABYGO REB triangle…

Exercise.

There are many wonderful, yet essential benefits adding a little exercise into your daily routine can have.

Luckily, at BABYGO® we do not believe in abandoning our mums, 'to simply get on with it' and 'figure it out for themselves'.

Whether your individual goals are to:

  • Stay healthy
  • Feel more energetic
  • Feel less stress
  • Get a better night’s sleep
  • Repair and recover after childbirth
  • Strengthen and tone abdominal muscle
  • Lose weight

We are here to support you, and to help you feel good about yourself once again!

If you have had a healthy pregnancy and a normal vaginal delivery with no complications.

Then good news.

You should be able to start exercising a few days after giving birth.

If you had a caesarean birth or experienced other complications, however, you might have to wait a little while.

The good news is. You should only have to wait a few weeks.

In both cases, please we ask, get the permission of your midwife, health visitor or GP first before you start.

Plan your day using the BABYGO REB Triangle

Plan your day using the BABYGO® REB Triangle focusing on the 3 sides that matter.

REB Triangle Planner

BABYGO Pregnancy Booklet Guide - Exercise and Recovery

Exercise and Recovery

Getting the Balance Right.

After an exhausting pregnancy, an exercise plan is probably very much down at the bottom of your priority list.

And rightly so.

You deserve to take it easy!

A balanced recovery, however, is based on the three sides of the REB triangle and neglecting the latter can lead to a much trickier return to your pre-pregnancy self.

  • Relaxation
  • Bonding
  • Exercise

Whether your individual goals are to:

  • Boost your mood
  • Feel more energetic
  • Feel less stress
  • Get a better night’s sleep
  • Repair and recover after childbirth
  • Strengthen and tone abdominal muscle
  • Lose weight

We are here to support you, and to help you feel good about yourself once again!

The BABYGO® 20 Coin.

We recognise that making exercise a daily habit can be a challenge.

If this is you, then the BABYGO® 20 coin is designed to help.

These coins are there to be collected each day of your pregnancy and are a simple reminder of the rewards.

The coins value is just 20 minutes of your time.

Each side of the coin represents the rewards from your twenty minutes. The rewards are both mental and physical.

The BABYGO® 20 Coin - Mental
The BABYGO® 20 Coin - Physical

Bank Your Rewards.

There is one 20 coin up for grabs each day of your pregnancy. And a maximum of seven coins per week.

That is 140 minutes of healthy benefits.

You can collect more than one, 20 coin per day, for example, if you do forty minutes of exercise.

But no more than seven coins per week. You will not benefit from exhausting yourself.

If you do not collect all seven coins up for grabs in a week, do not worry. You can only do as much as you can.

A little is better than nothing at all.

Keeping a Count of Your Rewards.

There is one 20 coin up for grabs each day of your pregnancy. And a maximum of seven coins per week.

That is 140 minutes of healthy benefits.

You can collect more than one, 20 coin per day, for example, if you do forty minutes of exercise.

But no more than seven coins per week. You will not benefit from exhausting yourself.

If you do not collect all seven coins up for grabs in a week, do not worry. You can only do as much as you can.

A little is better than nothing at all.

The BABYGO® 20 Coin - Keeping Count

The Here and Now.

Exercise is a great way to boost your mood, especially on those days you are feeling a little low.

Use your BABYGO birthing ball® to release endorphins and trigger a real positive feeling.

Endorphins lower stress and anxiety, this will help you to relax, focus and feel happy in the months to come.

Low-level tiredness is common in early pregnancy. It is also a common misconception that rest will improve the situation.

So, while you should never push yourself to exhaustion, push yourself to 20 minutes to overcome your fatigue.

An active mum is a hungry mum. A replenished mum is a happier, more energetic mum and is likely to be getting a steadier supply of healthy nutrients to their baby.

And of course, exercise can help balance those early pregnancy hormones too. This can help to improve the quality of your sleep and may even limit morning sickness.

The Other Kind of Relaxin.

Just as we could not get through our recovery without a little bit of relaxing, the relaxin hormone has a big role to play in every new mums recovery journey too.

Relaxin helps to loosen up the muscles and joints to accommodate your growing baby and it helps to make you super stretchy for childbirth.

But many new mums do not realise, high levels of relaxin remain in your body for up to five months after giving birth.

As you adjust to your new life as a mum, this high concentration of ‘relaxin’ will cause your muscles to fatigue much faster than normal.

But this hormone has its advantages too.

It can help to unlock the potential for a stronger body and speedier recovery to your pre pregnancy self when channelled through the right exercise plan.

Reversing the Changes.

Relaxin makes you super stretchy.

During pregnancy it helps to loosen your muscles. During your postpartum it can be used in the reverse way to tighten your muscles.

The BABYGO® 20 Coin - Reversing the Changes

Better posture and a stronger core will help to ease the demands put on you when you are looking after your newborn baby.

Stay in control of the changes to your body and along with your BABYGO® postpartum belt use our targeted exercises to improve your posture and to strengthen your weakened body.

Enjoy things more comfortably with an even bigger smile on your face.

Healthy Gut = Healthy Body.

Getting active and moving around can help ease constipation and minimise haemorrhoids.

Using the toilet regularly can help to reduce estrogen dominance which can cause severe hormonal imbalance. As you use the toilet, specific hormones are dispersed from your body.

And of course, targeting your pelvic floor can help you to regain control of your bladder.

Your Plan: The Breakdown.

Our exercise plan is broken down into 4 phases, designed to safely build your conditioning over time.

  • Week 0-6
  • Week 6-12
  • Week 12-16
  • Week 16 +

Follow our programme from start to finish for a smooth recovery back to your pre pregnancy self.

Set your goals and be realistic.

During the last 9 months, your body has changed a lot. It worked hard to keep your baby safe and healthy.

Everything gets better with time and you will bounce back.

Exercise Tips.

  • Aim to exercise for 140 minutes per week.
  • Listen to your body, stop if it hurts and stop if tired.
  • Split 20-minute workouts into smaller sessions if needed.
  • Keep well hydrated before, during and after exercise.
  • Wear loose-fitting clothing that will help keep you cool.
  • Wear a bra that fits well and gives plenty of support.
  • Avoid exercise in high temperatures or high humidity.
BABYGO Pregnancy Booklet Guide - Week 0-6 Plan

Week 0-6 Plan

Day Session
Monday Circulation (Any), Pelvic Floor, Deep Abdominals
Tuesday Pelvic Floor, Deep Abdominals, Walking
Wednesday Circulation (Any), Pelvic Floor, Deep Abdominals
Thursday Walking / Swimming, Water Aerobics (Once your bleeding has stopped)
Friday Pelvic Floor, Deep Abdominal Muscle, Walking
Saturday Rest Day
Sunday Rest Day

*Rest days and sessions are flexible and can be divided to suit your needs. The above schedule is guideline only.

The Goals.

  • Rebuild your pelvic floor.
  • Repair your deep abdominal muscles.
  • Increase the supply of oxygen to your muscles.

The Lowdown.

Before all else, focus on recovering the areas that demanded the most of you during your pregnancy.

Nurture your pelvic floor and deep abdominal muscles back to health.

Almost all pregnant mums suffer from a gap between the left and right abdominal wall muscles during pregnancy (diastasis recti).

Whilst it is inevitable that your pelvic floor muscles will be weakened during labour.

Light aerobic exercise is a great way to refresh and boost your mood. It also helps to increase the oxygen supply to your muscles, essential for stimulating growth and recovery.

For those mums suffering from swelling, circulation exercises will help to improve blood flow and reduce any pain you may have.

Pelvic Floor and Deep Abdominal Muscles

Postpartum Exercise Basics.

Inhaling

Slowly breathe through your nose as if to smell your favourite food or flowers.

Exhaling

Exhale out through your mouth as if you were blowing out a candle.

Keep your pelvic floor and stomach muscles contracted.

Focus on getting it right, rather than how intensely you do the exercises.

Pelvic Floor Muscles.

  1. To activate your pelvic floor, imagine you are stopping the flow of urine.
  2. Keep your spine in a neutral position, shoulders back and with good posture.
  3. Simultaneously and controlled exhale out.
  4. Hold muscles for 3 seconds. Build up over time to 10 seconds.
  5. Repeat in a slow controlled rhythm. Perform seated or standing.
  6. Build up repetitions overtime.

Deep Abdominal Muscles (TVA).

  1. To engage your TVA, you need to master the core compression exercise.
  2. Place your hands on your stomach and breathe normally.
  3. Keep your spine in a neutral position, shoulders back and with good posture.
  4. Squeeze your core and draw your belly button in and up toward your spine.
  5. Simultaneously and controlled exhale out.
  6. Hold muscles for 3 seconds. Build up over time to 10 seconds.
  7. You should feel your belly flatten toward the spine as you exhale.
  8. Relax as you inhale. Repeat in a slow controlled rhythm. Perform seated or standing.
  9. Build up repetitions overtime.

Note: Squeezing your stomach without exhaling can increase your intra-abdominal pressure, hurting rather than helping ab separation.

Circulation Exercises

Chin to Chest.

Target: Core
  1. Lay on your back, with your legs straight and parallel to the floor.
  2. Raise your head and attempt to touch your chin to chest.
  3. Slowly lower your head.
  4. Repeat.
Chin to Chest

Chin to Chest (Advanced).

Target: Core, hamstrings, calf, ankles, toes
  1. Lay on your back, legs straight and raised 6 inches to the floor.
  2. Raise your head and attempt to touch your chin to chest.
  3. Slowly lower your head.
  4. Repeat.
Chin to Chest Advanced

Arm Raises.

Target: Arms and shoulders
  1. Lay on your back.
  2. Arms extended at 90-degree angle and parallel to the floor.
  3. Slowly raise your arms until they meet at the middle of your chest.
  4. Touch your hands and slowly lower back into starting position.
  5. Repeat.
Arm Raises

Knee Rolls.

Target: Hips and knees
  1. Lay on your back.
  2. Bend your knees, keeping your feet flat and parallel to the floor.
  3. Extend your arms out to the side.
  4. Keep your shoulders flat to the floor.
  5. Slowly roll your knees to one side.
  6. Return to original position and then roll to opposite side.
  7. Repeat.
Knee Rolls
Knee Rolls

Point and Flex.

Target: Ankles, toes, hamstrings, calf
  1. Sit on a chair or on your BABYGO® pregnancy ball.
  2. Keep one foot flat to the floor.
  3. Elevate the other leg out until it’s parallel with the floor.
  4. Keep your back straight and your arms at your sides.
  5. Roll your shoulders back.
  6. Point your toes forward and away from you as far as you can.
  7. Hold for five seconds.
  8. Point your toes up to the sky and hold for five more seconds.
  9. Repeat and then switch feet.
Point and Flex
Point and Flex

ABC.

Target: Ankles and toes
  1. Sit on a chair or on your BABYGO® pregnancy ball.
  2. Keep one foot flat to the floor.
  3. Extend your other leg out until it’s parallel with the floor.
  4. Keep your back straight and your arms at your sides.
  5. Roll your shoulders back.
  6. From this position, draw the alphabet with your toes.
  7. Start with the letter A and move all the way through the alphabet.
  8. Repeat with your other foot.
ABC

Foot Rock.

Target: Calf and ankles
  1. Sit on a chair or on your BABYGO® pregnancy ball.
  2. Keep one foot flat to the floor.
  3. Elevate the other leg out until it’s parallel with the floor.
  4. Keep your back straight and your arms at your sides.
  5. Roll your shoulders back.
  6. Point your toes forward and away from you as far as you can.
  7. Hold for five seconds.
  8. Point your toes up to the sky and hold for five more seconds.
  9. Repeat and then switch feet.
Foot Rock 1
Foot Rock 2
BABYGO Pregnancy Booklet Guide - Week 6-12 Plan

Week 6-12 Plan

Day Session
Monday Circulation (Any), Pelvic Floor, Deep Abdominals
Tuesday Walking / Swimming, Water Aerobics (Once your bleeding has stopped)
Wednesday Yoga
Thursday Pelvic Floor, Deep Abdominal Muscle, Walking
Friday Yoga, Pelvic Floor, Deep Abdominals
Saturday Rest Day
Sunday Rest Day

*Rest days and sessions are flexible and can be divided to suit your needs. The above schedule is guideline only.

The Goals.

  • Progress your pelvic floor and abdominal recovery.
  • Boost your energy levels and confidence.
  • Balance your hormone levels.

The Lowdown.

It is inevitable that your hormones will fluctuate postpartum, so it is important to continue to be gentle and patient with yourself.

Simple yoga movements will help to progress the recovery of your core, by safely targeting and pulling these muscles together.

Yoga relaxation techniques at this stage help to balance your hormone levels, improve sleep and boost your energy levels.

Sleep deprivation can play tricks on your mind and your ability to focus and feel confident.

Feeling refreshed will improve your mood giving you greater confidence and is sure to strengthen the bond between you and your baby.

Pelvic Floor and Deep Abdominal Muscles

Knee Folds.

  1. Lay down on your back, feet together, shoulders relaxed, ribs flat.
  2. Keep your head, arms and hands flat to the floor.
  3. Take an inhale of breath, exhale and engage your pelvic floor and lower ab muscle.
  4. Open your right leg outwards and slowly drop it 45° or until your thigh rests on your hand.
  5. Slowly lift your leg back up. Focus on using your pelvic region and lower abs in the lift.
  6. Feel your inner thigh working under this control as it is connected to your pelvic floor.
  7. Come to a stop as your feet meet back together. Relax your core and pelvic floor.
  8. Repeat 5 times with each leg.
Knee Folds 1 Step 1
Knee Folds 2 Step 2

Toe Taps.

  1. Lay down on your back, feet shoulder width apart, shoulders relaxed, ribs flat.
  2. Keep your head, arms and hands flat to the floor.
  3. Lift your right leg up and then your left leg up to 90°.
  4. Take an inhale of breath, exhale and engage your pelvic floor and lower ab muscle.
  5. Slowly bring your right leg forwards and touch the floor with your toes.
  6. Slowly bring your leg back up to your starting position.
  7. Be sure you are hinging from the hip and not the knee. Relax your core and pelvic floor.
  8. Repeat 5 times with each leg.
Toe Taps 1 Step 1
Toe Taps 2 Step 2

Hip Bridges.

  1. Lay down on your back, feet shoulder width apart, shoulders relaxed, ribs flat.
  2. Keep your head, arms, hands and feet flat to the floor.
  3. Take an inhale of breath, exhale and engage your pelvic floor and lower ab muscle.
  4. Slowly lift your hips up to 45°. Pause at the top of the movement and count to 3.
  5. Slowly lift your hips back down through your upper, middle and then lower back.
  6. Keeping your pelvic floor and lower abs engaged throughout the movement.
  7. Once your hips soften, relax your core and pelvic floor.
  8. Repeat 10 times.
Hip Bridges 1 Step 1
Hip Bridges 2 Step 2

Core Stabilisation.

  1. Lay down on your back, feet shoulder width apart, shoulders relaxed, head flat to the floor.
  2. Open your legs and bring the bottom of your feet together into a butterfly position.
  3. Engage and hold your deep abdominal and pelvic floor muscles. Release every 3 seconds.
  4. Keep your arms down by your side, palms facing the floor.
  5. Slowly and controlled raise your arms up and above your head.
  6. As you reach the top of the motion, come back the opposite way back to starting position.
  7. Reverse your palms. Bring your arms around and above your head.
  8. At the top of the motion, bring your arms back up and over towards your sides.
  9. Your palms should be facing the floor at the end of the motion.
  10. Keep your core stationery throughout.
  11. Be sure your lower back remains flat to the floor as you move your arms.
  12. Repeat.
Core Stabilisation 1 Step 1
Core Stabilisation 2 Step 2
Core Stabilisation 3 Step 3
Core Stabilisation 4 Step 4
Core Stabilisation 5 Step 5

March With Stabilisation.

  1. Lay down on your back, feet shoulder width apart, shoulders relaxed, head flat to the floor.
  2. Engage and hold your deep abdominal and pelvic floor muscles. Release every 3 seconds.
  3. Keep your arms down by your side, palms facing the floor.
  4. Slowly and controlled raise your arms up and above your head.
  5. Hold your arms outstretched.
  6. Slowly raise your left leg up to 90°.
  7. Slowly bring your left leg back down.
  8. Alternate action between your left and then right leg.
  9. Repeat.
March With Stabilisation 1 Step 1
March With Stabilisation 2 Step 2

Leg Scoot.

  1. Lay down on your back, feet shoulder width apart, shoulders relaxed, ribs flat.
  2. Keep your head, arms, hands and feet flat to the floor.
  3. Take an inhale of breath, exhale and engage your pelvic floor and lower ab muscle.
  4. Slowly lift your hips up to 45°. Pause at the top of the movement and count to 3.
  5. Slowly lift your hips back down through your upper, middle and then lower back.
  6. Keeping your pelvic floor and lower abs engaged throughout the movement.
  7. Once your hips soften, relax your core and pelvic floor.
  8. Repeat 10 times.
Leg Scoot 1 Step 1
Leg Scoot 2 Step 2

Yoga Exercises

Savasana Pose.

  1. Lie on your back.
  2. Place a cushion or a folded towel under your knees. This will help to take the weight off your pelvis.
  3. Let your feet rest on the floor and allow your legs to drop open, slightly wider than your hips.
  4. Rest your arms by your side, 6inches from your body palms facing upwards. Fingers open and curled in.
  5. Tuck your shoulder blades in.
  6. Once setup, relax your whole body, including your face. Let your body feel heavy.
  7. Close your eyes and breathe naturally. If your mind wanders, you can bring your attention to your breath but try to just notice it, not deepen it.
  8. Stay in Savasana for 5-15 minutes.
  9. To come out, first begin to the deepen your breath. Then begin to wiggle your fingers and toes, slowly reawakening your body.
Savasana Pose 1

Legs up the Wall.

  1. Place a cushion or folded towel in front of a flat wall.
  2. Leave a gap with enough space for your bum.
  3. Sit sideways with your hip and shoulder parallel to the wall.
  4. Gently lower your torso down to the ground.
  5. Pivot on your bum, swing your legs and lift them up against the wall
  6. Straighten your legs all the way or knees bent is fine too.
  7. Adjust the cushion or towel under your lower back if needed.
  8. Feel the wight of your legs and hips drop into the gap created by your cushion or folded towel.
  9. Inhale and exhale smooth, natural breathes.
  10. Hold the pose anywhere between 1 to 15 minutes.
  11. Take breaks by lowering your legs, bringing your knees nice and wide and pushing the soles of your feet together.

Arms

  1. Rest your hands gently on your belly, ribs or chest.
  2. Shoulders relaxed, elbows nice and wide.
  3. Alternatively, rest your arms out by your side or behind your head.
  4. Whilst behind your head, interlace your fingers and use your fingers to massage your neck and back of the head.
Legs up the Wall

Childs Pose.

  1. Begin on all fours, on your knees, arms extended and palms to the floor.
  2. Walk your palms out in front of you so that they are no longer underneath your shoulders
  3. Touch your two big toes together.
  4. Press into your palms and widen your knees slightly.
  5. Inhale look forwards.
  6. Exhale and slowly sink your bum back into your heels.
  7. Keep your arms out and extended as you do so.
  8. Relax your elbows to the floor.
  9. Shoulders tucked outside your ears.
  10. Touch your forehead to the floor.
  11. If your bum hangs in the air a little while touching your forehead to the floor, don’t worry your will still feel the benefits.
  12. Inhale and exhale smooth, natural breathes.
  13. Hold the pose for as long as comfortable.
  14. To release the pose slowly walk your arms back underneath you.
Child Pose 1

Cat / Cow.

  1. Begin with your hands and knees on the floor.
  2. Knees in line with your hips, wrists under your shoulders.
  3. Your spine should be in a neutral position, with your back flat.
  4. Take an inhale of breath and engage your abs.
  5. Keeping your abs engaged, exhale, and as you do so, round your spine up towards the ceiling.
  6. To engage your abs, imagine you are pulling your belly button up towards your spine.
  7. Tuck your chin towards your chest. This is the cat pose.
  8. Inhale and arch your spine the opposite direction. Let your belly relax and go loose.
  9. Lift your head and tailbone up towards the ceiling. This is the Cow pose.
  10. Hold each pose for 5 – 10 seconds.
  11. Repeat until you feel relaxed.
Cat Cow 1 Step 1
Cat Cow 2 Step 2

Knees to Chest.

  1. Lie on your back with your legs and arms extended.
  2. Exhale in a natural manner and draw both your knees up to your chest.
  3. Hold both your hands on your knees.
  4. If it is possible, wrap your forearms over the top part of your shin and hold each elbow with the opposite hand.
  5. If you cannot, continue to hold both hands on your knees.
  6. Keep your back flat to the floor.
  7. Push your shoulder blades down towards your waist. Broaden across your collarbones.
  8. Push your tailbone down towards the floor, this should automatically lengthen your spine.
  9. If it is comfortable for you to do so, softly rock backward and forward or side-to-side for a gentle spinal massage.
  10. Tuck your chin slightly and gaze down the centre line of your body.
  11. Hold for up to one minute. Keep your breath smooth and even.
  12. Exhaling, release and extend both legs along the floor and rest.
  13. Repeat for as long as you feel comfortable.
Knees to Chest

Forward Fold Pose.

  1. Stand up tall with your feet hip-width apart and soften your knees.
  2. Exhale and slowly bend forward from the hip joints, not from the waist.
  3. As you descend draw your torso up and out of the groins. This open the space between the pubis and top sternum.
  4. If possible, bring your palms or fingertips to the floor slightly in front your feet, or bring your palms to the backs of your ankles.
  5. If this isn’t possible, cross your forearms and hold your elbows.
  6. Press your heels firmly into the floor and lift sit bones toward the ceiling.
  7. With each inhalation in the pose, lift and lengthen the front torso just slightly.
  8. With each exhalation release a little more fully into the forward bend.
  9. Let your head hang from the root of the neck, which is deep in the upper back, between the shoulder blades.
  10. Sway side-to-side to release tension in your low back.
  11. Stay in the pose for 30 seconds to 1 minute.
  12. Slowly roll up to standing.
Forward Fold Pose
BABYGO Pregnancy Booklet Guide - Week 12-16 Plan

Week 12-16 Plan

Day Session
Monday Yoga, Functional Training
Tuesday Pelvic Floor, Deep Abdominal Muscle, Walking
Wednesday Yoga, Functional Training
Thursday Walking / Swimming / Water Aerobics
Friday Yoga, Functional Training
Saturday Rest Day
Sunday Rest Day

*Rest days and sessions are flexible and can be divided to suit your needs. The above schedule is guideline only.

The Goals.

  • Full recovery of your pelvic floor.
  • Full recovery of your abdominal muscles.
  • Nurture functional movements.

The Lowdown.

If you have done your abdominal and pelvic floor exercises regularly, you should be now feeling the rewards.

Continue these exercises until you feel comfortable and have a good feeling of control.

It is now time to bring some functional training into your routine.

Functional exercise will be a little more intense than anything you have done so far, but do not worry.

This type of exercise simply replicates natural movements you might do at home, work or during more energetic aerobic activities.

Functional training is essential for everybody, whether you have been pregnant or not.

It helps to minimise the risk of wear and tear, keeping your supple and feeling younger for longer.

Squat with Overhead Lift.

Target: Legs, bum, lower back, arms and shoulders.
  1. Stand with your feet wide apart.
  2. Hold a light ball in front of you at chest height with both hands.
  3. If you do not have a ball, use rolled up socks or a can of tinned food as an alternative.
  4. Squat down, moving your rear back and keeping your knees over your ankles.
  5. As you do so, lower your object to the floor.
  6. Keeping your head up and back straight (do not hunch).
  7. Return to the start position and lift the object directly above your head.
  8. Repeat the squat, and lower ball to the ground.
  9. Perform three sets of 10 repetitions.
  10. You can also perform this exercise with your baby and is perfect for your bond.
Squat with Overhead Lift 1 Step 1
Squat with Overhead Lift 2 Step 2

Wood Chop.

Target: Abs, hips, legs, bum, shoulders.
  1. Stand up tall with your feet wider than hip-width apart, flat to the floor.
  2. Hold a small rolled up towel by your right leg. Make sure the towel is rolled up tight and you are grasping it in two hands, holding it at each end.
  3. Engage your core.
  4. Raise your arms diagonally in front of your body to the upper left of your reach.
  5. Keep your left foot flat to the floor and allow your torso and right toes to naturally rotate to the left as you twist. Your right heal should come off the floor.
  6. Now “chop” the weight down to the right, bringing it across the front of your body and aiming for your right ankle. You should almost be in a squat position as you come to your ankle.
  7. As you rotate through the movement your torso should come back to a neutral position and your foot flat to the floor.
  8. Focus on keeping your lower body stable and rotating from your core.
  9. Repeat 10 to 15 times on each side.
Wood Chop 1 Step 1
Wood Chop 2 Step 2

Lunge with Back Row.

Target: Posture, upper and mid back, shoulders, arms, legs and hips.
  1. Stand up tall with a light weight in each hand.
  2. Dumbbells, socks or a can of tinned food are all fine as an alternative.
  3. Step your right foot forward and your left foot back.
  4. Keep your knees soft and not locked.
  5. Keep both heels on the floor and toes pointing straight ahead.
  6. Bend your right knee until it is over your right ankle.
  7. As you bend naturally your left knee will lower into position.
  8. Lower your chest toward your right thigh.
  9. Bring your arms perpendicular to the floor, keeping your back flat (don’t hunch) - this is your start position.
  10. Row your elbows back, and squeeze your shoulder blades together, keeping your torso angled slightly forward.
  11. Return to the start position.
  12. Repeat 10 to 15 times for each leg.
Lunge with Back Row 1 Step 1
Lunge with Back Row 2 Step 2

Wall Push Ups.

Target: Arms, shoulders, and chest.
  1. Stand facing a wall, standing an arm length away.
  2. Keep your feet shoulder-width apart.
  3. Lean your body forward and put your palms flat against the wall.
  4. Your arms should be fully extended, without locking your elbows.
  5. Palms should be at shoulder height and shoulder-width apart.
  6. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion.
  7. Keep your feet flat on the floor.
  8. Hold this position for a couple of seconds.
  9. Breathe out and slowly push yourself back until your arms are straight.
  10. Repeat 10-15 times.
Lunge with Back Row 1 Step 1
Lunge with Back Row 2 Step 2

Knee Lift with Lateral Raise.

Target: Core strength, balance, shoulders.
  1. Stand up tall with your feet wider than hip-width apart, flat to the floor.
  2. Hold a light weight in each hand, arms to your sides.
  3. Dumbbells, socks or a can of tinned food are all fine as an alternative.
  4. Lift your right knee until it reaches hip level.
  5. At the same time lift your arms straight out to the side to form a T shape at your shoulders.
  6. Pull your belly button back towards your spine.
  7. Hold this position for a couple of seconds.
  8. Lower back to your start position, keeping control of your movements.
  9. Repeat 10 to 15 times for each leg.
Knee Lift with Lateral Raise 1 Step 1
Knee Lift with Lateral Raise 2 Step 2

Hip Extension with Reverse Fly.

Target: Balance, coordination, upper, mid and lower back, shoulders, bum and legs.
  1. Stand up tall with a light weight in each hand.
  2. Dumbbells, socks or a can of tinned food are all fine as an alternative.
  3. Keep your knees soft and not locked.
  4. Extend your right leg back and place your toes on the floor.
  5. Straighten your right leg.
  6. Lean forward slightly at the hips.
  7. Lift your right leg behind you as you bring your chest toward the floor.
  8. Lift your arms straight out, forming a T at your shoulders.
  9. Squeeze your shoulder blades together and keep your head in line with your neck.
  10. Return to your start position, keeping control of your movements.
  11. Repeat 10 to 15 times for each leg.
Hip Extension with Reverse Fly 1 Step 1
Hip Extension with Reverse Fly 2 Step 2

Diagonal Reach with Ball.

Target: Arms, shoulders and legs.
  1. Stand up tall with your feet wider than hip-width apart, flat to the floor.
  2. Hold a ball at your chest with both hands.
  3. A cushion, socks or a can of tinned are all fine as an alternative.
  4. Lift your object diagonally overhead to the right.
  5. Straighten your arms while pivoting on your toes and extending your left leg to the side.
  6. You should form a diagonal line from your object to your toes.
  7. Lower back to your start position, keeping control of your movements.
  8. Repeat 10 to 15 times for each leg
Diagonal Reach with Ball 1 Step 1
Diagonal Reach with Ball 2 Step 2
Diagonal Reach with Ball 3 Step 3

Stair Climbs (One Step, Two Step).

Target: Core strength, bum, hamstrings, quads and calves.
  1. Climb one step at a time at home and work out your quads and calves.
  2. Walk back down the stairs in a natural manner.
  3. Climb two steps at a time and target your hamstrings and glutes.
  4. Walk back down the stairs in a natural manner.
  5. Complete eight flights of stairs.

Did you know…

Climbing and descending just 8 flights of stairs per day will significantly boost your fitness levels.

Stair climbing is recommended by doctors and health authorities worldwide because of the high-quality benefits.

  • Just 5 minutes per day will help
  • Muscle tone
  • Core strengthening
  • Bone strength
  • Weight loss
  • Improved VO2 max
BABYGO Pregnancy Booklet Guide - Week 16 + Plan

Week 16 + Plan

Day Session
Monday Weight Loss and Tone
Tuesday Yoga, Functional Training
Wednesday Walking / Swimming / Water Aerobics / Running / Cycling
Thursday Weight Loss and Tone
Friday Yoga, Functional Training
Saturday Rest Day
Sunday Rest Day

*Rest days and sessions are flexible and can be divided to suit your needs. The above schedule is guideline only.

The Goals.

  • Weight loss.
  • Muscle definition and tone.

The Lowdown.

Well done on reaching this stage, we hope our plan has helped you in some way to achieve your postpartum goals!

And of course, we love to see how we helped. Hashtag us in your photos on Instagram and let us know how you did #BABYGO MUM.

At this stage it is entirely up to you how you want to progress.

For those mums who are happy with what they have achieved, we hope that you can continue to benefit from that knowledge in the future.

If your goal is now weight loss and tone, the following routine is targeted towards you.

If you experience any pain, vaginal heaviness, or urine loss during or after exercise, slow down and reduce your intensity levels.

Kneeling Single Leg Kickbacks.

Target: Bum, hamstring.
  1. Start on all fours.
  2. Align your wrists under your shoulders and your knees under your hips.
  3. Contract your core muscles and ensure your spine is straight.
  4. Without changing the angle of your knee, extend your right leg back and up until your thigh is parallel with the ground.
  5. As you push your leg back and up, you want to kick through the movement
  6. At the height of the movement, your knee should almost be at a 90-degree angle and the sole of your right foot should be facing the ceiling.
  7. Contract your glute muscle at the top of the movement and hold for a count of two.
  8. Return to your starting position without touching your knee to the ground and repeat.
  9. Do 12 to 20 repetitions, then switch sides.
Kneeling Single Leg Kickbacks 1 Step 1
Kneeling Single Leg Kickbacks 2 Step 2

Knee Push Ups.

Target: Abs, chest, shoulders, triceps, upper back.
  1. Start on all fours.
  2. Move into a push up position with your hands on the floor, arms straight and directly under your shoulders.
  3. Step your knees back behind you so that there is a straight line through your body from your knees up to your head.
  4. Your thighs should not be touching the floor.
  5. Engage your glutes, tense your legs and brace your core.
  6. Slowly lower your torso down towards the floor, bending at the elbow.
  7. Hold for one second.
  8. Slowly pull yourself back up to your starting position, keeping your core engaged at all time.
  9. Repeat 10 times, building up repetitions over time.
Knee Push Ups 1 Step 1
Knee Push Ups 2 Step 2

High Plank Leg Lifts.

Target: Core, legs, bum, shoulders, posture, stability.
  1. Start on all fours.
  2. Move into a high plank position with your hands on the floor, arms straight and directly under your shoulders.
  3. Your hips should be in line with your shoulders throughout the movement.
  4. Engage your glutes, tense your legs and brace your core.
  5. Keeping your core contracted slowly lift your right leg up and behind you.
  6. You should form a straight line right down from your shoulders down to your foot.
  7. Hold for one second.
  8. Slowly return into your starting position and switch legs.
  9. Repeat 10 times, building up repetitions over time.
High Plank Leg Lifts 1 Step 1
High Plank Leg Lifts 2 Step 2

Double-Pulse Sumo Squat.

Target: Inner thigh, bum, quads, hamstrings, hip flexors, and calf.
  1. Stand up tall with your feet wider than hip-width apart, flat to the floor.
  2. Toes should be pointing outward slightly.
  3. Engage your glutes and brace your core.
  4. Bend your hips and knees, keeping your knees in line with your toes, until your thighs are parallel to the floor.
  5. As you move through the motion, bend your elbows and hold your arms out in front of you, fingers clasped together.
  6. From the sumo squat position, push through your heels and lift your hips a few inches up.
  7. Squat back down again into a full sumo squat position.
  8. This should be completed in a fluid motion.
  9. Push back up through your heels and extend your legs to return to the starting position.
  10. Repeat 10 times, building up repetitions over time.
Double-Pulse Sumo Squat 1 Step 1
Double-Pulse Sumo Squat 2 Step 2

Touchdown Lunges.

Target: Quads, hips, bum, hamstring, calf, abs, back.
  1. Stand up tall with your feet shoulder-width apart, flat to the floor.
  2. Toes pointing straight ahead, arms by your side and hands slightly in front of your hips.
  3. Engage your glutes and brace your core.
  4. Take a step forward with your right leg and push forward creating a 90 - degree angle at your knee.
  5. Front knee should stay behind your front toe.
  6. As you come through the movement your back left should also come into a 90 - degree angle at the knee.
  7. Your left knee should be as close to the floor as possibly without touching it.
  8. Looking straight ahead, touch the ground with your fingertips.
  9. Push through the front heel, power back to the start and switch legs.
  10. Repeat 10 times, building up repetitions over time.
Touchdown Lunges 1 Step 1
Touchdown Lunges 2 Step 2

Plank Walk Out.

Target: Triceps, shoulders, abs, biceps, hand flexors and extensors, lower back, quads, hamstrings, bum.
  1. Stand up tall with your feet shoulder-width apart, flat to the floor.
  2. Toes pointing straight ahead, arms by your side and hands slightly in front of your hips.
  3. Engage your glutes and brace your core.
  4. Take a step forward with your right leg and push forward creating a 90 - degree angle at your knee.
  5. Front knee should stay behind your front toe.
  6. As you come through the movement your back left should also come into a 90 - degree angle at the knee.
  7. Your left knee should be as close to the floor as possibly without touching it.
  8. Looking straight ahead, touch the ground with your fingertips.
  9. Push through the front heel, power back to the start and switch legs.
  10. Repeat 10 times, building up repetitions over time.
Plank Walk Out 1 Step 1
Plank Walk Out 2 Step 2

Mountain Climbers.

Target: Abs, quads, bum, hamstrings, triceps and shoulders.
  1. Start in a plank position with your arms and legs extended but not locked.
  2. Elbows should be below your shoulders.
  3. Keep your abs pulled in and your body straight.
  4. Squeeze your glutes and pull your shoulders away from your ears.
  5. Pull your right knee into your chest.
  6. As the knee draws to the chest, pull your abs in even tighter to be sure your body does not sag or come out of its plank position.
  7. Quickly switch.
  8. As you push your right leg back, pull your left knee in to the chest using the same form.
  9. Continue to switch knees. Left, right, left, right.
  10. As you switch, you should simulate a “running” motion.
  11. Keep a straight line in your spine and don’t let your head droop.
  12. Repeat 3 sets for 30 seconds building up to 1 minute over time.
Mountain Climbers 1 Step 1
Mountain Climbers 2 Step 2

Skier Abs.

Target: Abs, bum, hamstring, quads, hips.
  1. Start on all fours.
  2. Move into a high plank position with your hands on the floor, arms straight and directly under your shoulders.
  3. Engage your glutes and brace your core.
  4. Using a springing or bouncing action jump both feet to the outside of your right hand.
  5. Your left thigh should be as close to your right elbow as possible.
  6. Jump back into your starting position and repeat action on your left side.
  7. Try to avoid sinking your hips when jumping back into the plank position.
  8. Repeat 3 sets for 30 seconds building up to 1 minute over time.
 Skier Abs 1 Step 1
 Skier Abs 2 Step 2

Jump Squat.

Target: Abs, quads, bum, hamstrings, lower back.
  1. Stand up tall with your feet shoulder-width apart, flat to the floor and toes pointing slightly outwards.
  2. Lower your hips back and down gently into a standard squat position.
  3. Aim to keep your thighs slightly higher than your knees at the bottom of the position.
  4. Your arms should be down by your side and parallel to your hips, hands open.
  5. Engage your glutes, brace your core and jump up explosively.
  6. As you come up through the motion raise your arms above your head.
  7. As you land, lower your body back into the squat position.
  8. Try to keep control of your movements.
  9. Repeat 3 sets for 30 seconds building up to 1 minute over time.
 Jump Squat 1 Step 1
 Jump Squat 2 Step 2

Burpees.

Target: Abs, chest, triceps, shoulders, hamstrings, quads, calves.
  1. Start on all fours.
  2. Move into a high plank position with your hands on the floor, arms straight and directly under your shoulders.
  3. Keep your hips in line with your shoulders and engage your core.
  4. In one fluid motion jump your knees up to your chest and land on the souls of your feet.
  5. In the same motion jump up into the air, arms extended above your head.
  6. Land back down onto your feet.
  7. As you do so bend your knees through the motion, stretch your arms out in front of you, palms to the floor.
  8. Jump your feet backwards and return into the high plank position.
  9. Avoid sinking your hips when jumping back into the plank position.
  10. Repeat 3 sets for 30 seconds building up to 1 minute over time.
 Burpees 1 Step 1
 Burpees 2 Step 2
 Burpees 2 Step 3
BABYGO Pregnancy Booklet Guide - Section 3

Nutrition

The Positive Influence.

After giving birth to your little one, nutrition is probably a close second behind exercise, for the least important thing on your priority list.

It is easy to put your needs to one side whilst you feed, change and bathe your newborn.

But neglecting your own health does not benefit your baby.

Paying just a little attention to what you eat can have a hugely positive influence on helping you to be the healthiest and happiest you can be for both you and your baby.

Your Fuel Tank.

It is simple. Nutrients are the fuel that power your engine. And just like your car, your body needs fuel to run properly.

Food = Nutrients The W Pyramid Nutrients = Fuel

Yet it is simple for your car; it runs on just one fuel.

Your body runs on 7 types of fuel. And what is more, you need to keep all 7 topped up to feel at your best.

Your bodies fuel tank.

Your bodies fuel tank.

A variety of foods will give you the nutrients you need to feel good, increase and maintain your health, and give you a much-needed energy boost.

Five Good Habits.

  1. Try to eat three servings of protein a day.
  2. Try to eat three servings of veggies a day.
  3. Try to eat two servings of fruit a day.
  4. Try to eat whole grain items instead.
  5. Drink plenty of water.

Vitamins, Minerals and Supplements.

Whilst it is best to try to get most of your vitamins and minerals through food, we realise it is not always that simple.

In these times you might need to take supplements alongside your diet.

Making sure you are getting an adequate supply of vitamins and minerals is good for both your health and your baby’s development.

Vitamin D.

As expected after birth, both you and your baby will not be exposed to the sunlight, meaning you will not be taking in enough vitamin D.

You should consider taking a supplement which supplies enough vitamin D to support both you and your baby.

Folate.

Folic acid plays a large role during conception and pregnancy, but not many people understand its importance postpartum.

Folate can help with the growth of healthy brain development in your newborn and can help with the health of your heart.

Choline.

Chlorine is a form of vitamin B and can help protect you from stress.

It helps with "baby brain", which is when you might experience a loss of focus and easily forgets things.

It also helps to promote the development of your baby’s nervous system.

Iron.

Adding extra iron into your diet will give you a real energy boost, something you will need when taking care of your newborn.

Taking care of your baby, starts with taking care of yourself, and extra iron will ensure you are in the best frame of mind to care for your little one.

Breastfeeding.

A simple focus on your fuel tank can help to increase the nutritional quality of your milk.

Throughout pregnancy your baby takes nourishment from each of your 7 fuel tanks. They do not stop pinching the good stuff away from you.

The same applies when you are breastfeeding too. If you are low on nutrients, you baby will strip you of them even further.

Adjust how you fill your fuel tank, replenish, and make sure you are well nourished.

Try upping your daily calorie intake by up to 500 calories. Whilst this might sound like a lot, it is just two more healthy snacks in your day.

Zinc.

Zinc and iron are important for your baby’s brain development.

Dairy foods such as cheese and milk have high amounts of bioavailable zinc, meaning this can be absorbed by your body.

It is a great way to get valuable nutrients to your baby if you are breastfeeding.

Breakfast.

Breakfast gives us the energy we need to start our day with our baby and helps us to get the most from our day when we REB.

Skipping breakfast is like setting off for a long journey and forgetting to put petrol in the car, you are not going to get very far.

Satiety is a state of being completely full and if you can reach this state after having your breakfast, you will last longer in between meals.

We know a lot of people, especially when thinking of weight loss, have the idea of drinking their calories but chewing gives your mind the satisfaction you need to feel fuller for longer.

So, try to avoid smoothies, or at least try to avoid having them instead of food, as you will not feel the same satisfaction.

Looking for Inspiration? Try...

  • Scrambled egg with one slice of whole meal toast.
  • Natural yoghurt with a handful of granola and fruit.
  • Oatmeal with unsweetened almond milk with a sprinkle of cinnamon.
  • Omelette with spinach, mushroom, and tomato.
  • Smashed avocado on toast.
  • Hard boiled eggs with one slice of whole meal toast.

Lunch.

When time feels like it is not on your side, it is all too easy to pick and nibble at lunch.

Lunch time is your time to relax, and you will not want to spend it preparing and cooking. Remember the first rule of the REB triangle, the benefits of some me time are invaluable.

Bulk making meals, which you can then pop in the fridge or freezer and have at a later date, is one sure way to have quick and easy dinners prepared, full of nutritional value.

Foods such as turkey, cottage cheese and bananas are high in an amino acid called tryptophan. Tryptophan is responsible for making the feel-good hormone serotonin. Serotonin can also help boost your mood, sleep, and relax.

Try preparing meals for the week with some help from your partner, family, or friends. This simple change of approach will give you more time to relax and recharge your energy levels when you need it the most.

Looking for Inspiration? Try...

  • Baked sweet potato and baked beans, with a side of veg.
  • Colourful salad with shredded chicken on top.
  • Vegetable soup.
  • Colourful omelette with a side of green beans.
  • Pasta with shredded chicken and sweetcorn.

Dinner.

By the time you reach the end of the day, for most of us, the motivation to think about the food we are putting in our body goes out of the window.

But your biggest meal of the day is the easiest time to be feeding your body the specific nutrients it needs - especially those which promote the replacement of blood cells.

This might sound like the start of some crazy gym diet, but do not worry it is not the case!

Protein is key to recovery after giving birth.

Foods such as chicken, eggs, broccoli and even milk are high in protein so by adding or increasing these in your diet, you will be heading in the right direction.

Protein helps with the recovery of muscles when they have been overworked. Increasing your daily protein intake will help to repair your weakened muscles that will still be delicate following pregnancy.

Looking for Inspiration? Try...

  • Chicken stir fry with added vegetables.
  • Beef stir fry with brown rice.
  • Pasta bake, with added vegetables.
  • Grilled chicken, vegetables, and salad potatoes.
  • Sweet potato fries, green beans, and steak.

Snacks.

Snacking for most people is easy. Making these snacks healthy is often where we struggle.

When we think snacks, we automatically think biscuits, crisps, and sweets. Our mouths start watering before we reach the cupboard door.

But when it comes to thinking of healthy snacks, all that comes to mind is a banana, isn’t that right? And somehow, we just do not get that same level of satisfaction. We cannot think why!

You can still enjoy a film night with endless naughty snacks, but sometimes we do need to make the better choice.

Healthy snacking can help boost your energy levels in between mealtimes, and unlike binge snacking it is less likely to affect your ability to finish your next meal.

This is one sure way to maintain you are still getting a healthy balance of nutrients on board. Whilst snacking on fibre will help keep your digestive system running smoothly and ease post delivery constipation.

Looking for Inspiration? Try...

  • Natural yoghurt with grapes.
  • Two oatcakes topped with hummus.
  • Apple slices with a teaspoon of peanut butter.
  • Guacamole/ Hummus with carrots, cucumber, and celery sticks.
  • Pretzels with a low-fat cheese and chive dip.
  • Mixed nuts.
  • Air-popped popcorn (perfect for movies).
  • Cottage cheese with chia seeds.
BABYGO Pregnancy Booklet Guide - Good Luck

Good Luck!