RESTORE WEEK 2

Day 1 - Slim Day (Cardio)

Walking outside for 30-40 minutes.  Engage your glutes and turn on your transverse abdominis (corset muscle).  Walking is a powerful tool for healing the body (lots of muscles working) and great circulation for getting oxygenated blood flow to the tissues that need repairing. This movement helps to flush postpartum fluids from your body but most importantly, your body will find its new center of gravity after pregnancy - your body’s alignment will thank you!


Do 3 sets of 10 BAB Buddha squats using imagery techniques to picture your diaphragm and pelvis opening/widening on the inhale to lower your seat and then to narrow your rib cage and diaphragm on the exhale to come back to standing.

BAB Buddha squat video here.   

After working to strengthen & activate your muscles, it is so important to cool down with your foam roller. This is a powerful tool for two reasons: 1). it re-aligns your bones, and 2). it can release, relax, and re-hydrate the muscles and fascia in your body. Think of rolling over your entire body layer by layer and be gentle with yourself. When you discover tender spots, or experience pain - that’s your signal to back off the pressure.

Cool Down: Foam Roll to align your postpartum body and soothe sciatic nerve pain.

Foam Roll Sciatic video here.

SLIM DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day.  Total carbs minus fiber = net carbs.

  • Shorten your eating window to 8 hours

  • Avoid fruits and starchy carbs (root veggies, grains)

  • Eat protein at each meal - shoot for 50-70 g on Slim Days

  • Track your food in MyFitnessPal - you want to make sure you are eating enough protein. Remember, there is more protein in broccoli than there is in steak.

  • Eat lots of leafy and cruciferous vegetables

  • Eat when you are hungry and stop when you are full

  • Get excited about Slim Days because you will feel amazing

Day 2 - Slim Day (Cardio)

Walking outside for 30-40 minutes.  Engage your glutes and turn on your transverse abdominis (corset muscle).  Walking is a powerful tool for healing the body (lots of muscles working) and great circulation for getting oxygenated blood flow to the tissues that need repairing. This movement helps to flush postpartum fluids from your body but most importantly, your body will find its new center of gravity after pregnancy - your body’s alignment will thank you!

Do 3 sets of 10 BAB Buddha squats using imagery techniques to picture your diaphragm and pelvis opening/widening on the inhale to lower your seat and then to narrow your rib cage and diaphragm on the exhale to come back to standing.

BAB Buddha squat video here.   

After working to strengthen & activate your muscles, it is so important to cool down with your foam roller. This is a powerful tool for two reasons: 1). it re-aligns your bones, and 2). it can release, relax, and re-hydrate the muscles and fascia in your body. Think of rolling over your entire body layer by layer and be gentle with yourself. When you discover tender spots, or experience pain - that’s your signal to back off the pressure.

Cool Down: Foam Roll to align your postpartum body and soothe sciatic nerve pain

Foam Roll Sciatic video here.

SLIM DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day.  Total carbs minus fiber = net carbs.

  • Shorten your eating window to 8 hours

  • Avoid fruits and starchy carbs (root veggies, grains)

  • Eat protein at each meal - aim for 50-70 g on Slim Days

  • Think of a seesaw - your protein & fat will naturally go up as your carb intake comes down on Slim Days

  • Track your food in MyFitnessPal - you want to make sure you are eating enough protein. Remember, there is more protein in broccoli than there is in steak.

  • Eat lots of leafy and cruciferous vegetables

  • Eat when you are hungry and stop when you are full

  • Get excited about Slim Days because you will feel amazing  


Day 3 - Strong Day (Deep Inner Core Workout for Stability)


IMPORTANT: If you notice your stomach doming, or bulging out, then you must STOP.  If you notice you are holding your breath, you could be harming your pelvic floor.  Proper technique is imperative for strengthening your inner core and not causing more damage.  If at any time you notice your tummy bulging out or you are pushing your pelvic floor outwards (away from your body) then STOP.  These are clear signs you need to practice the proper BAB breath technique before you progress. The best cue you can give yourself is: BLOW (exhale) BEFORE YOU GO!


Warm Up: BAB Warm Up (Inhale/exhale to breathe using imagery for rib cage and pelvic floor expansion and then narrowing again to close).   


Restore Week 2 Workout Video here. (The exercises are explained in detail below for more information, or you can follow along in the video).

These exercises are meant to help you stabilize the muscles surrounding your deep inner core.  Although you may not feel a typical “burn” sensation, you will fatigue the transverse abdominis and pelvic floor muscles in a different way.

  • Runner’s Lunge to Downward Dog - Come down to the ground on all fours positioned in the center of the mat. Inhale to soften your core and lift your hips to the ceiling into a downward dog position as you ground your hands and feet into the mat beneath you. Exhale to engage your core and step your right leg forward bringing your foot to the outside of the right hand.  Inhale to step your foot back to your starting position and extend your arms and legs long into downward dog again. You should be feeling a stretch in your hamstrings and calves as you lift your seat towards the ceiling, spiraling your inner thighs towards the back wall and push away from the floor strong into your hands. Now alternate this movement to the other side of your body.  Each time you come into downward dog will be on an inhale and you will feel the back of your legs begin to loosen with each step. Take all tension out of your head, neck and shoulders.

  • Supine Bird Dog - Lay down on the mat, feet flat on floor, knees are bent.  Inhale to extend your right arm long on the mat and exhale to bring your arm and opposite leg toward the center of your body as you exhale all the air from your core - scooping out your belly.  Alternate your other arm and leg a few times to get the timing of your breath and movement down. Then progress to inhaling your limbs long on the ground and then exhaling to bring them back towards your center.  Pulse 3x thinking “strong, stronger, strongest” as you exhale all the air out of your lungs while engaging your core as tightly as you can. The trick is to keep your pelvis still and your rib cage stable as you work through this exercise.  

  • Table Top Legs with Arm Pulls -  Lay down flat on the floor, glueing your legs together and lifting them up to a 90 degree angle from the mat. On the inhale, extend both arms towards the back wall keeping the shape of your legs stable.  On the exhale bring your knees an inch closer to your forehead and glide your arms just above the floor bringing them down to either side of your rib cage. Scoop out your belly on the exhale being sure your lower back is stable and your waistline is flattening.  You will feel this exercise in your corset muscle that wraps around your core but you will also notice a fatigue in your lower abdominals (the place where you zip up your jeans.)

  • V-Legs Crunch - Keep your lower back flat on the floor and spread your legs wide so you feel a stretch in your inner thighs. Keep your upper body heavy on the mat, point your toes and roll your hips bones closer to your rib cage as you exhale with tiny lifts.  The trick is to keep tension in your corset muscle the entire exercise - you are not releasing on the inhale like we typically do to soften your core on each inhale. You will feel this exercise in your corset muscle and lower abs.

  • Criss Cross - Bring your legs together with toes pointed and start to crisscross your toes back and forth as you inhale/exhale.  The trick is to keep the tension in your corset muscle and lower abs the entire time you are crisscrossing. Keep hands on either side of your body for stability.   

  • Diamond Legs - Extend your legs to the ceiling glueing your heels together, toes are pointed out at 10 and 2.  Flare your knees out to the sides of your body and let your legs fall open when you lower your heels down to your belly.  Inhale to drop your legs, exhale to push them back up towards the ceiling.

  • Table Top Back Plank - Place your hands and feet underneath you pointed towards the back wall and lift your hips towards the ceiling until your body becomes level like a table top.  Inhale to release your seat muscle 3 inches or so in the direction of the floor and then exhale to squeeze and lift your seat until it’s level like a table top again. Keep your waistline flat and try to think about your corset muscle wrapping around your body, specifically visualizing it strengthening along the back side of the body.  Repeat these large pulses timed with your breath for 10 reps. Then, make the movement smaller by only dropping your seat one inch at a time - repeat 10 times. Then, squeeze your thighs together as you lift your seat muscle on the exhale. Relax your head and shoulders.

  • Bridge - Lay your upper body down on the mat, legs hip-width apart and bent, feet flat on the floor.  Squeeze and lift your seat until it is in one straight line from your heads to your knees. Relax your upper body, arms are heavy on either side of you.  Fire your seat and feel strengthening there but also pull in your waistline as strongly as you can with each exhale. Do a few larger movements and then challenge yourself to make the movement much smaller (an inch or so) as you squeeze and lift on each exhale. Now bring your thighs together with feet flat on floor and repeat the exercise.  Next, lift your toes and dig your heels into the mat as you exhale and repeat the exercise. Now, spread your legs apart, heels digging in, with feet flexed, toes pointing up and repeat the exercise.

  • Diamond Leg Back Extension - Flip over to your belly.  Knees open wide, glue your pointed toes together and lay your head in your hands.  On the exhale, lift your upper body and lower body at the same time while you visualize your belly pulling away from the mat beneath you.  This visualization will help you rebuild enough strength in your core to actually bring your belly button closer to your spine (up and away from the mat) on each exhale.  You will also feel your lower back contracting on each exhale to lift your upper and lower body together. Do tiny pulses with just the lower body to really burn out your seat muscle to finish. Tiny exhales timed with each pulse up to the ceiling.

After working to strengthen & activate your muscles, it is so important to cool down with your foam roller. This is a powerful tool for two reasons: 1). it re-aligns your bones, and 2). it can release, relax, and re-hydrate the muscles and fascia in your body. Think of rolling over your entire body layer by layer and be gentle with yourself. When you discover tender spots, or experience pain - that’s your signal to back off the pressure.


Cool Down: Foam roll for alignment & to soothe sciatic nerve pain or damage.
Sciatic Foam Roll Video Here.


STRONG DAY FOOD GUIDELINES

  • Be sure you are eating enough calories according to MyFitnessPal app and balancing your carbs, fat and protein

  • Shorten your eating window to 8 hours

  • Think of a seesaw - naturally your protein and fat will go down as your complex carbs come back up on Strong Days

  • Your ideal plate: 50 % fibrous veggies, 30% protein, 20% fat



Day 4 - Strong Day (Deep Inner Core Workout for Stability)

IMPORTANT: If you notice your stomach doming, or bulging out, then you must STOP.  If you notice you are holding your breath, you could be harming your pelvic floor.  Proper technique is imperative for strengthening your inner core and not causing more damage.  If at any time you notice your tummy bulging out or you are pushing your pelvic floor outwards (away from your body) then STOP.  These are clear signs you need to practice the proper BAB breath technique before you progress. The best cue you can give yourself is: BLOW (exhale) BEFORE YOU GO!


Warm Up: BAB Warm Up (Inhale/exhale to breathe using imagery for rib cage and pelvic floor expansion and then narrowing again to close).   


Restore Week 2 Workout Video here. (The exercises are explained in detail below for more information, or you can follow along in the video).


These exercises are meant to help you stabilize the muscles surrounding your deep inner core.  Although you may not feel a typical “burn” sensation, you will fatigue the transverse abdominis and pelvic floor muscles in a different way.

  • Runner’s Lunge to Downward Dog - Come down to the ground on all fours positioned in the center of the mat. Inhale to soften your core and lift your hips to the ceiling into a downward dog position as you ground your hands and feet into the mat beneath you. Exhale to engage your core and step your right leg forward bringing your foot to the outside of the right hand.  Inhale to step your foot back to your starting position and extend your arms and legs long into downward dog again. You should be feeling a stretch in your hamstrings and calves as you lift your seat towards the ceiling, spiraling your inner thighs towards the back wall and push away from the floor strong into your hands. Now alternate this movement to the other side of your body.  Each time you come into downward dog will be on an inhale and you will feel the back of your legs begin to loosen with each step. Take all tension out of your head, neck and shoulders.

  • Supine Bird Dog - Lay down on the mat, feet flat on floor, knees are bent.  Inhale to extend your right arm long on the mat and exhale to bring your arm and opposite leg toward the center of your body as you exhale all the air from your core - scooping out your belly.  Alternate your other arm and leg a few times to get the timing of your breath and movement down. Then progress to inhaling your limbs long on the ground and then exhaling to bring them back towards your center.  Pulse 3x thinking “strong, stronger, strongest” as you exhale all the air out of your lungs while engaging your core as tightly as you can. The trick is to keep your pelvis still and your rib cage stable as you work through this exercise.  

  • Table Top Legs with Arm Pulls -  Lay down flat on the floor, glueing your legs together and lifting them up to a 90 degree angle from the mat. On the inhale, extend both arms towards the back wall keeping the shape of your legs stable.  On the exhale bring your knees an inch closer to your forehead and glide your arms just above the floor bringing them down to either side of your rib cage. Scoop out your belly on the exhale being sure your lower back is stable and your waistline is flattening.  You will feel this exercise in your corset muscle that wraps around your core but you will also notice a fatigue in your lower abdominals (the place where you zip up your jeans.)

  • V-Legs Crunch - Keep your lower back flat on the floor and spread your legs wide so you feel a stretch in your inner thighs. Keep your upper body heavy on the mat, point your toes and roll your hips bones closer to your rib cage as you exhale with tiny lifts.  The trick is to keep tension in your corset muscle the entire exercise - you are not releasing on the inhale like we typically do to soften your core on each inhale. You will feel this exercise in your corset muscle and lower abs.

  • Criss Cross - Bring your legs together with toes pointed and start to crisscross your toes back and forth as you inhale/exhale.  The trick is to keep the tension in your corset muscle and lower abs the entire time you are crisscrossing. Keep hands on either side of your body for stability.   

  • Diamond Legs - Extend your legs to the ceiling glueing your heels together, toes are pointed out at 10 and 2.  Flare your knees out to the sides of your body and let your legs fall open when you lower your heels down to your belly.  Inhale to drop your legs, exhale to push them back up towards the ceiling.

  • Table Top Back Plank - Place your hands and feet underneath you pointed towards the back wall and lift your hips towards the ceiling until your body becomes level like a table top.  Inhale to release your seat muscle 3 inches or so in the direction of the floor and then exhale to squeeze and lift your seat until it’s level like a table top again. Keep your waistline flat and try to think about your corset muscle wrapping around your body, specifically visualizing it strengthening along the back side of the body.  Repeat these large pulses timed with your breath for 10 reps. Then, make the movement smaller by only dropping your seat one inch at a time - repeat 10 times. Then, squeeze your thighs together as you lift your seat muscle on the exhale. Relax your head and shoulders.

  • Bridge - Lay your upper body down on the mat, legs hip-width apart and bent, feet flat on the floor.  Squeeze and lift your seat until it is in one straight line from your heads to your knees. Relax your upper body, arms are heavy on either side of you.  Fire your seat and feel strengthening there but also pull in your waistline as strongly as you can with each exhale. Do a few larger movements and then challenge yourself to make the movement much smaller (an inch or so) as you squeeze and lift on each exhale. Now bring your thighs together with feet flat on floor and repeat the exercise.  Next, lift your toes and dig your heels into the mat as you exhale and repeat the exercise. Now, spread your legs apart, heels digging in, with feet flexed, toes pointing up and repeat the exercise.

  • Diamond Leg Back Extension - Flip over to your belly.  Knees open wide, glue your pointed toes together and lay your head in your hands.  On the exhale, lift your upper body and lower body at the same time while you visualize your belly pulling away from the mat beneath you.  This visualization will help you rebuild enough strength in your core to actually bring your belly button closer to your spine (up and away from the mat) on each exhale.  You will also feel your lower back contracting on each exhale to lift your upper and lower body together. Do tiny pulses with just the lower body to really burn out your seat muscle to finish. Tiny exhales timed with each pulse up to the ceiling.

After working to strengthen & activate your muscles, it is so important to cool down with your foam roller. This is a powerful tool for two reasons: 1). it re-aligns your bones, and 2). it can release, relax, and re-hydrate the muscles and fascia in your body. Think of rolling over your entire body layer by layer and be gentle with yourself. When you discover tender spots, or experience pain - that’s your signal to back off the pressure.

Cool Down: Foam roll for alignment & to soothe sciatic nerve pain or damage. Sciatic foam roll video here.

STRONG DAY FOOD GUIDELINES

  • Be sure you are eating enough calories according to MyFitnessPal app and balancing your carbs, fat and protein

  • Shorten your eating window to 8 hours

  • Think of a seesaw - naturally, your protein & fat will go down as your complex carbs go up on Strong Days

  • Your ideal plate: 50 % fibrous veggies, 30% protein, 20% fat



Day 5 - Strong Day (Deep Inner Core Workout for Stability)

IMPORTANT: If you notice your stomach doming, or bulging out, then you must STOP.  If you notice you are holding your breath, you could be harming your pelvic floor.  Proper technique is imperative for strengthening your inner core and not causing more damage.  If at any time you notice your tummy bulging out or you are pushing your pelvic floor outwards (away from your body) then STOP.  These are clear signs you need to practice the proper BAB breath technique before you progress. The best cue you can give yourself is: BLOW (exhale) BEFORE YOU GO!

Warm Up: BAB Warm Up (Inhale/exhale to breathe using imagery for rib cage and pelvic floor expansion and then narrowing again to close).   

Restore Week 2 Workout Video here. (The exercises are explained in detail below for more information, or you can follow along in the video).

These exercises are meant to help you stabilize the muscles surrounding your deep inner core.  Although you may not feel a typical “burn” sensation, you will fatigue the transverse abdominis and pelvic floor muscles in a different way.

  • Runner’s Lunge to Downward Dog - Come down to the ground on all fours positioned in the center of the mat. Inhale to soften your core and lift your hips to the ceiling into a downward dog position as you ground your hands and feet into the mat beneath you. Exhale to engage your core and step your right leg forward bringing your foot to the outside of the right hand.  Inhale to step your foot back to your starting position and extend your arms and legs long into downward dog again. You should be feeling a stretch in your hamstrings and calves as you lift your seat towards the ceiling, spiraling your inner thighs towards the back wall and push away from the floor strong into your hands. Now alternate this movement to the other side of your body.  Each time you come into downward dog will be on an inhale and you will feel the back of your legs begin to loosen with each step. Take all tension out of your head, neck and shoulders.

  • Supine Bird Dog - Lay down on the mat, feet flat on floor, knees are bent.  Inhale to extend your right arm long on the mat and exhale to bring your arm and opposite leg toward the center of your body as you exhale all the air from your core - scooping out your belly.  Alternate your other arm and leg a few times to get the timing of your breath and movement down. Then progress to inhaling your limbs long on the ground and then exhaling to bring them back towards your center.  Pulse 3x thinking “strong, stronger, strongest” as you exhale all the air out of your lungs while engaging your core as tightly as you can. The trick is to keep your pelvis still and your rib cage stable as you work through this exercise.  

  • Table Top Legs with Arm Pulls -  Lay down flat on the floor, glueing your legs together and lifting them up to a 90 degree angle from the mat. On the inhale, extend both arms towards the back wall keeping the shape of your legs stable.  On the exhale bring your knees an inch closer to your forehead and glide your arms just above the floor bringing them down to either side of your rib cage. Scoop out your belly on the exhale being sure your lower back is stable and your waistline is flattening.  You will feel this exercise in your corset muscle that wraps around your core but you will also notice a fatigue in your lower abdominals (the place where you zip up your jeans.)

  • V-Legs Crunch - Keep your lower back flat on the floor and spread your legs wide so you feel a stretch in your inner thighs. Keep your upper body heavy on the mat, point your toes and roll your hips bones closer to your rib cage as you exhale with tiny lifts.  The trick is to keep tension in your corset muscle the entire exercise - you are not releasing on the inhale like we typically do to soften your core on each inhale. You will feel this exercise in your corset muscle and lower abs.

  • Criss Cross - Bring your legs together with toes pointed and start to crisscross your toes back and forth as you inhale/exhale.  The trick is to keep the tension in your corset muscle and lower abs the entire time you are crisscrossing. Keep hands on either side of your body for stability.   

  • Diamond Legs - Extend your legs to the ceiling glueing your heels together, toes are pointed out at 10 and 2.  Flare your knees out to the sides of your body and let your legs fall open when you lower your heels down to your belly.  Inhale to drop your legs, exhale to push them back up towards the ceiling.

  • Table Top Back Plank - Place your hands and feet underneath you pointed towards the back wall and lift your hips towards the ceiling until your body becomes level like a table top.  Inhale to release your seat muscle 3 inches or so in the direction of the floor and then exhale to squeeze and lift your seat until it’s level like a table top again. Keep your waistline flat and try to think about your corset muscle wrapping around your body, specifically visualizing it strengthening along the back side of the body.  Repeat these large pulses timed with your breath for 10 reps. Then, make the movement smaller by only dropping your seat one inch at a time - repeat 10 times. Then, squeeze your thighs together as you lift your seat muscle on the exhale. Relax your head and shoulders.

  • Bridge - Lay your upper body down on the mat, legs hip-width apart and bent, feet flat on the floor.  Squeeze and lift your seat until it is in one straight line from your heads to your knees. Relax your upper body, arms are heavy on either side of you.  Fire your seat and feel strengthening there but also pull in your waistline as strongly as you can with each exhale. Do a few larger movements and then challenge yourself to make the movement much smaller (an inch or so) as you squeeze and lift on each exhale. Now bring your thighs together with feet flat on floor and repeat the exercise.  Next, lift your toes and dig your heels into the mat as you exhale and repeat the exercise. Now, spread your legs apart, heels digging in, with feet flexed, toes pointing up and repeat the exercise.

  • Diamond Leg Back Extension - Flip over to your belly.  Knees open wide, glue your pointed toes together and lay your head in your hands.  On the exhale, lift your upper body and lower body at the same time while you visualize your belly pulling away from the mat beneath you.  This visualization will help you rebuild enough strength in your core to actually bring your belly button closer to your spine (up and away from the mat) on each exhale.  You will also feel your lower back contracting on each exhale to lift your upper and lower body together. Do tiny pulses with just the lower body to really burn out your seat muscle to finish. Tiny exhales timed with each pulse up to the ceiling.

After working to strengthen & activate your muscles, it is so important to cool down with your foam roller. This is a powerful tool for two reasons: 1). it re-aligns your bones, and 2). it can release, relax, and re-hydrate the muscles and fascia in your body. Think of rolling over your entire body layer by layer and be gentle with yourself. When you discover tender spots, or experience pain - that’s your signal to back off the pressure.

Cool Down: Foam roll for alignment & to soothe sciatic nerve pain or damage. Foam roll for sciatic nerve pain.


STRONG DAY FOOD GUIDELINES

  • Be sure you are eating enough calories according to MyFitnessPal app and balancing your carbs, fat and protein

  • Shorten your eating window to 8 hours

  • Think of a seesaw - naturally, your protein and fat will go down as your complex carbs come back up on Strong Days

  • Your ideal plate: 50 % fibrous veggies, 30% protein, 20% fat


Day 6 - Rest & Relaxation Day


While lying in bed, or on the couch, roll over onto your side and try using your BAB breath to practice a different sequence than what we’ve been using so far. This time, on your exhale, do three quick exhales (like three quick pulses) to engage your core and pelvic floor - imagine thinking good, better, best. Inhale to soften and relax. This action calls on different muscle fibers in the pelvic floor.

Day 7 - Self Care Sunday

Your focus should be on something that feeds your soul. Some examples are: a hot bath, a good book, a cup of tea, a pedicure, watching CBS Sunday morning show, etc. It doesn’t have to be extravagant to be effective!

I strongly urge you to incorporate dry brushing into your self-care routine.  This simple practice helps with lymphatic drainage, which is your body’s way of getting rid of waste. Without the lymph system, we would swell up like balloons, swamping our cells with stagnant fluid. Think of swollen ankles, low energy, or susceptibility to colds - these could be signs of a sluggish lymphatic system. Brushes cost around $10.

To use: start with the bottoms of your feet and continue with upward strokes toward your heart. Draw smooth, firm strokes all the way up your legs, around your butt, back, abdomen and chest, and finally brush your arms starting with the palms of your hands. All strokes should go in the direction of your heart.

When you begin to dry brush, you are manually helping your body to eliminate toxins and flush post-pregnancy hormones from your system. This is particularly important for moms who’ve had a c-section. Because of the scarring from your incision, some times these pathways in the body become blocked and bogged down. Using a dry brush to stimulate the lymph’s drainage will help keep things moving smoothly. Such an easy way to boost your body’s immunity and keep that youthful glow. Studies also show a reduction in cellulite. What’s not to love about that?!

Today is the day you will be sharing a Self-care Selfie on Instagram with #loveyourbodiesafterbaby Don’t worry, you don;t need to show your face. The world needs to see my moms taking care of themselves.