Post Partum C-Section Advice: Part 2-Exercise, Eating and Mindset

I wrote this post is to share with you a basic overview of what I did to lose ALL my baby weight in just 3 months!

Keep in mind that every body is different and unique. Listen to your body, the signs it sends you. The take home message for diet is to eat for nutrients, not to worry so much about calories. If you eat nutrient dense foods, you will be full and satiated for longer.

I'm not saying calories don't matter. They do. Calories in have to be less than calories out to lose weight. My point is that if you chose more nutrient-dense foods, your body will be more satiated and you won't have as many cravings or be as hungry.

Diet: what did I eat?

[caption id="attachment_1634" align="alignleft" width="212" caption="lots of veggies!"][/caption]

Here's what I do as far as eating goes. The proof is in the raw-pudding! Remember that when you're breastfeeding, you need to get at least 500 extra calories per day to support your milk production and the health of your baby. Don't worry, you burn it during breast feeding! (about 500 calories/day) The rule of thumb when you're eating is to think about NUTRIENTS not just energy/calories. Ask yourself what NUTRIENTS are in your meal, not just putting empty calories into your body. For example, when reaching for a snack, don't eat 5 rice crackers because they are low in calories, eat an apple and a handful of almonds because then you're getting vitamins, fiber, protein and good fats. (and you'll stay fuller longer!)

Some bullet points of what I've been doing in any given day:

*Every day I get some raw juice or smoothie. 4-5 days a week I get a green vegetable juice, and every single day I make a Super-Mommy-Power smoothie. I also have 1-2 coconut waters per day-I feel so dehydrated from breastfeeding that coconut water is really the only thing that quenches that thirst.

Here's a recipe I make variations of just about every day:

Super-Mommy-Power Smoothie

  • 1 Cup Almond, Rice or Hemp Milk/Coconut Water
  • 2 teaspoons maca (excellent for energy and to balance crazy mommy hormones!)
  • 1 tablespoon cacao powder (chocolate in it's most raw form, super high in antioxidants!)
  • 1 tablespoon coconut butter or almond butter (both have GOOD fats and are good for skin, nails, etc)
  • 1 tablespoon coconut oil (speeds up metabolism) or flax oil (omega-3)
  • 1 scoop raw protein powder (keeps me full for longer, no soy or whey)
  • 1 banana (tip: after bananas get ripe, put them in Tupperware or a Ziploc in the freezer for easy smoothie access!)
  • 2 teaspoons spirulina (blue-green algae, great for iron and protein)
  • 1 tablespoon agave or 2 drops of chocolate stevia
  • 1 handful of ice
  • top with goji berries and granola! (this smoothie also satisfies my cravings for sugar and  chocolate... only this is all the right stuff!)
  •  

    *once or twice a week I get animal protein. Free range, Hormone-Free, Organic steak or fish. I'm not much of a chicken/turkey person but I learned to really like steak during my pregnancy. I've always loved fish. I add greens and veggies to every meal. Make sure you get double the veggies vs quantity of protein. We eat sushi A LOT, but make sure if you're going this route that you don't just get rolls-lots of white rice/empty calories. Try and get some sushi or sashimi so you get more protein and less rice. Use the green lid soy sauce (lower in sodium) and don't use a lot of that either! you only need a little bit, especially if the fish is fresh! I also always get a seaweed salad which is excellent for digestion, iron and calcium.

    [caption id="attachment_1641" align="alignleft" width="227" caption="sprout salad with veggie buger"][/caption]

    *I eat a huge spinach or mixed green salad for lunch almost every day-lots of sprouted seeds, nuts and beans to get as much protein as possible. I add a veggie burger to the salad also and use lots of flax oil and/or olive oil for the good fats. (tip: good fats get rid of bad fats, we NEED good fats for our brain and body functioning!)

    *I always have snacks with me in the diaper bag or in my purse, I usually snack on 1 protein bar every day and some type of trail mix I make. My favorite blend is a trail mix with: cashews, goji berries, dark chocolate covered cacao nibs, soaked almonds, sprouted pumpkin seeds, sprouted sunflowers seeds.

    I found during these months that I would get FAMISHED If i didn't eat every 2-3 hours. If I waited more than 3 I thought I would die. DON'T get to this point! You are exerting so much energy taking care of the baby, nursing, etc... never mind if you get an exercise in TOO! Besides, when you let your blood sugar drop this low it does crazy things to your metabolism and your body goes into starvation-fat-protection mode, aka something you don't want.

    Exercise/Body/Fitness

    The first 2 weeks I was very gentle with my body and focused on bonding with my baby.I was eating very healthy and nourishing foods and was wiped out from the surgery.

    The 3rd and 4th week I got to WORK! I worked with a friend of mine who's also a personal trainer twice a week to start building strength, but mostly to build my confidence. I was scared at first to do anything ab related (since I had a c-section) but he quickly and safely helped conquer this fear as well.

    Each session I felt stronger and stronger. We mostly used resistance bands or exercises using my own body weight (like plank, pushups, yoga) so you don't need a gym to lose weight! Here's a great workout you can do at home in place of the training session I did.

    Some people don't think exercise makes a difference. What I know is that I feel better when I exercise than when I don't, and I'm more mindful of the food I'm putting into my body when I do. Also, when you look at the calories in vs calories out rule, it means you have more wiggle room in the calories in.  Works for me!

    Here's what my work-out/exercise schedule basically looked like:

    Monday-walk outside with baby/hubby/doggy for 30 minutes, baby squats and baby abs (see pics below) for 10 minutes

    Tuesday-30-45 min with my trainer, Trent (resistance bands, kettlebells, light weights, light cardio, ab work)

    Wednesday- Yoga class 60-90 minutes

    Thursday- 30-45 min with my trainer, Trent (resistance bands, kettlebells, light weights, light cardio, ab work)

    Friday- off day, maybe some baby exercises while holding him and/or some stretching/yoga while watching tv

    Saturday-walk outside with baby/hubby/doggy for 30 minutes, baby squats and baby abs for 10 minutes -or- Yoga class

    Sunday-walk outside with baby/hubby/doggy for 30 minutes, baby squats and baby abs for 10 minutes

    [caption id="attachment_1618" align="alignleft" width="300" caption="baby sit ups!"][/caption]

    On the days I'd walk outside with Kai in the stroller I usually took the dog too. Sometimes my hubby would join. But those were days I set out with an intention to be out for 30 minutes for exercise, so I'd walk a little faster than a normal walk. On other days I still would walk the dog but I didn't count it as exercise.

    I also didn't count walking around in general, carrying the car seat everywhere, carrying 3 bags around plus baby, cleaning, standing, etc. I considered all of this stuff bonus, plus it speeds up your metabolism to be active.

    It's been so much fun using Kai in my exercises, especially because he LOVES IT! (see pics and video to come!)

    I've now lost ALL MY BABY WEIGHT, and it took 3 months! This

    [caption id="attachment_1629" align="alignleft" width="300" caption="3 months post-pregnancy"][/caption]

    is definitely something I wanted to share with you, since many moms are nervous it will take them a whole year to lose their weight. Some people say "give it a year, they were in your body for 9 months it should take that long to lose it." I don't agree. I definitely worked hard, but in my opinion, if you worked half as hard as I did you should lose your baby weight in 6 months, tops. I think a huge factor in my ability to jump back into a workout routine was that I exercised up until the last possible second in pregnancy, so my "off time" was only about 4-5 weeks total, not 9 months. If you ARE pregnant, check out my article about pregnancy and exercise. Thanks for reading and GOOD LUCK! let me know how it goes, share your stories with me!

     

     

    Comments (2):

    Jen on

    This is my new go-to favorite smoothie! I have definitely been craving more protein, starting at the end of my pregnancy, and have been adding some sort of protein to my smoothies every morning. I love Green Dream and just purchased Garden of Life Raw Protein, too. Still working my way up to more than 1/4 tsp of spirulina, though – I’m hoping it’s a taste I’ll gradually acquire :) Thanks for the info, for sharing your personal story, and for the recipe!

    Lauren on

    Thanks for sharing, Sophie! I have been eating my normal high raw vegan diet and that (along with nursing) is helping the weight melt off. I will be working out again as soon as I see my doc in a couple of weeks! :)

    Leave a comment:

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    Other articles:

    Refusing To Cover Up + Products With A Purpose

    As a mama and, truthfully, a woman, I’m told a lot about what I should and shouldn’t be doing in order to have a perfect, healthy life. After years of work in establishing boundaries and leaning in fully to my intuition, I’m not easily swayed by the rules and labels put on women. I’ve created such a strong circle that I barely come across products and stigmas that don’t align with my life. But, I know they exist and my hope is to help other women cut through all that noise and come back to their own body in a beautiful, gentle and loving way. I REFUSE to shrink and label myself to do things that make me look, feel or SMELL better. The second we try to hide what we’re made of is the second we create a toxic cycle within our bodies. 


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    Conscious consumerism: Using trusted and safe products like type:A to support natural body functions (aka sweat!) makes you GLOW from the inside out.


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    How To Do It All

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    Kango: A literal lifesaver in navigating my kid’s schedules that are often busier than mine! This reliable car pickup/dropoff service is super safe and I trust them 100% to help get my boys wherever they need to be on any given day.

    Washos: Mobile car wash and detailing service that is SUPER helpful when you need a quick wash but can’t leave your home.

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    Anything I’m missing? Anything you use? Share in the comments below!

    Cutting Cords Energetically to Align with Your Highest Self

    We’re spiritual beings. We share energy on a daily basis with humans, places and things. Most of the time they bring in positivity, joy and love into our lives but there are times when they create low vibrational energy. By sharing energy we create attachments or energy cords to relationships and things that either serve our highest good or block our growth. Like a mother’s bond to a child or a passionate bond to a lover, energy cords are made up of mutual sharing, trust and love. As we are always in a state of growth, bonds have the potential to shift or transform as time comes and goes. It’s our CHOICE to decide when energy shared enhances your life or restricts it. Then you can decide how to move forward from there. 


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    Obsessive thoughts or behaviors around a person or thing

    Negative self-talk or feelings with that relationship

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    You don’t feel like your true self around that person or with that thing

    You hold onto to the hurt or pain in a low vibrational way

    The relationship makes you physically anxious, tired or sick


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    A ritual for energetic cord-cutting

    Find a quiet place and light some candles then clear away negative energy with Palo Santo (available here). Close your eyes and focus on your breathing. Then perform this visualization exercise:

    Picture a thick cord coming from the center of your body, traveling deep into the earth and tying you safely to the core. Grounding you and protecting you.

    Now imagine the person, place or thing you wish to let go.

    Visualize a physical cord with this relationship and imagine cutting it. Tell this person, place or thing that you love them and are grateful for them but will no longer be tied to them. 

    Remove the cords.

    Visualize the cord you tied to the earth coming back to your center. 

    Bring your awareness back to reality and move your body (try a quick yoga flow or delicious stretch).


    Finish by lighting some Sweet Grass (available here) and bring in new, vibrant positive energy into your home and the energy within. 



    How do you challenge your growth and reach toward your highest self? Share in the comments below or connect with me on Instagram using #PhilosophieLove.

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    Grab a Magical Moon Satchel or “intuition kit” to help uplift your energy today and every day.

    Happy New Moon and Solar Eclipse!

    Sophie’s Podcast List

    I’ll be the first to admit that I was pretty hesitant to jump on the podcast bandwagon. It wasn’t until I was a guest on some truly amazing podcasts and then took the HUGE leap and started my own with Adi (IGNTD podcast) that I began to truly appreciate the magic of this kind of storytelling. Podcasts have the unique way of bringing people together and sharing stories in an honest, authentic way as long as you come to it with the right intention. It’s incredibly rewarding and I feel so honored to be able to connect with my community in this way.


    Now, I look forward to these talks with other women, content creators and entrepreneurs excelling at what they do. The feedback I receive whether it’s from our IGNTD podcasts or a podcast I’m a guest on is amazing and so entirely worth it.


    Here’s a little round-up of all the podcasts I’m featured on and how you can tune into the IGNTD podcasts!


    Love, Light & Lace with Marissa Lace // Vulnerability, Relationships, Honoring YOURSELF, + being a powerful mama

    Listen here


    The Alchemized Life with Ava Johanna // Why we all should practice radical transparency, a no BS gratitude practice, and conscious parenting

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    Claim It! Podcast with Your Joyologist // A conversation on balance, living with intention, boundaries, motherhood, becoming an entrepreneur and what ignites joy

    Listen here


    Healthier Together with Liz Moody // Myself & Courtney Swan on things you’re not supposed to talk about—money, sex, & body image

    Listen here


    Off the Record // Life as a child, shame, intimacy, a "passion for fashion," and transforming tragedy into triumph

    Listen here


    Manifest This with Ashley Wood // Manifestation, magic and mindful motherhood

    Listen here


    Bring Your Own Kombucha // A chat on all things motherhood, balance, and living your best life!

    Listen here


    The Influencer Podcast with Julie Solomon // The importance of speaking your truth to grow your influence

    Listen here


    Almost 30 // A conversation about balance, motherhood, and saving a marriage

    Listen here


    Soul On Fire with The Balanced Blonde // A talk on friendships, balancing it all, motherhood, our food philosophy, life and so much more

    Listen here


    Dynamic Lifestyle // How to IGNITE your relationships, career, and well-being

    Listen here


    #Nofilter with Zack Peter // How to overcome cheating & F*ck Shame

    Listen here

    Adi and I starting IGNTD together, out of our home, was a huge leap for us and our partnership. It was tough in the beginning but now I look forward to every single conversation on our podcast with some amazing guests. We’ve created the space to be deep, vulnerable, honest and intentional.


    The IGNTD Relationships podcast is an exploration of all things relationships whether that’s money, family, career, love and more - there’s nothing we won’t shy away from.


    LISTEN HERE


    Recovery Secrets offers an entirely new look at the addiction problem with my husband Adi.


    LISTEN HERE


    What podcasts do you listen to? Any shows you’d like me to appear on or any guests you’d like to see on the IGNTD podcast? We want to know!!

    My Clean and Green Haircare Routine

     

    If you know me you know I don’t spend a lot of time on my hair. Whatever I can do to make styling my hair simple, eco-friendly and SAFE then I’m all in. When life is FULL with a business to run and an almost 1-year-old demanding my attention, any care for and styling of my hair is a low priority. I depend on products I trust 100% to keep me looking and feeling my best.


    I’ve decided to share my go-to haircare routine for when I have a photo shoot, commercial or event in the hopes to help you find products that you can love and feel so good using!


    Seed Phytonutrients hair, face and body products are completely sustainable and made with organic seed oils, the perfect solution for clean beauty that actually works! I love their mission to protect organic farmers and seeds from over-commercialization while promoting natural beauty and healthy living. Living sustainably doesn’t just only mean recycling or minimizing your waste (although, yes!) but also promoting and supporting brands that are fighting to protect Mama Gaia and all her wonders.


    My Go-To Styling Routine

    When I know I have an upcoming shoot or event I give my hair a bit more extra love and attention than the top knot bun I usually do. I shower with the Seed Phytonutrient’s Anti-Frizz Shampoo and Conditioner made with organic jojoba seed oil rich in vitamins and minerals that nourish and strengthen the hair. My hair always feels so soft and as soon as I’m done using the bottle I can compost it!


    If I’m between events, I love to use Seed Phytonutrient’s Hair and Body Oil for an on-the-go frizz touch up. It’s so light and clean! All you do is apply a tiny amount to the place that needs attention and gently massage in. Then you’re ready to go!


    I usually switch off between having the Glamsquad come to my home and style my hair. I love this team because I can stay home and work or be with Noa while I’m getting my hair done. Plus, they use all my products like Seed Phytonutrient’s Anti-Frizz Cream. If I don’t use Glamsquad then I’ll get a blowout and all the Seed products actually keep my blowouts longer, which is amazing!


    Have you made the switch to cleaner, greener haircare? Let me know in the comments below and connect with me on Instagram!