Training for functional movement so that everyday movement is easier is great in the year post birth. Pushing strollers, lifting children and even rolling over in bed are all functional movements that can be trained during fitness practices.
Fitness can help you feel back in your body and learn about it as well as offer an energetic outlet that pays you dividends over the longterm.
If you are aiming to lose weight, remember that weight loss does not equal physical fitness strength training might put on pounds, but will yield a stronger, leaner, denser body it is recommended to keep weight loss at 1/2lb per week because fat stores toxins and we do not want those released in excess in the breastmilk. Calorie restriction is not recommended during breastfeeding. Keto and low carb are not recommended. If you need a focus, try the Mediterranean diet. Slow and Steady is the name of the game! I am happy to do this with your or you can hire a coach. I have a few that I recommend. Let me know.
Get clear on why you are exercising and make a plan.
Sweaty Boobs + Tasty Milk
If you are sweaty, baby might reject the breast ... you can shower before you feed or use pacifier wipes to clean off the breast. Better yet feed baby before you train so that the breasts are as empty and light as possible before your fitness practice.
Your worth being tied to one metric of a scale weight is a myopic view. Try tracking your HRV, mood, energy level, resting heart rate and happiness to see where you are making progress.
Moderation is GOOD
Moderate exercise is good for you and your milk supply. If you are overtraining and under recovering, consider that your milk supply might be affected as well as your overall wellbeing. Slow and steady is the road to success! Avoid maximal effort and stick to exercise in the moderate zone. You can feed your baby before exercise, but if you do maximal exercise, lactic acid can build up 90 minutes post training. Some babies do not mind the taste and it has NO effect on nutrients in the breastmilk.
If you have that last 5-10lbs you want to lose, but can't... many times it's the weight of the breast and the milk.
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