Will Workout Decrease Your Breastmilk, aka The Liquid Gold?
I thought labour was hard, but breastfeeding was just as HARD. During the first few days after Jordan was born, I remember I only had a few drips.
Yes, you heard it, A FEW DRIPS!😱
It was horrible. I was so worried, did he have enough? Is he still hungry?
Should I give him formula, but I really wanted to breastfeed exclusively. So I kept trying to have him latch, my nipple started to crack and bleed. That pain was seriously as painful as the labour.
I almost GAVE UP breastfeeding.
After about 3 weeks, my milk finally came consistently about 60 to 80ml. But the engorgement was just as painful…. #joyofmotherhood 😵
I get it, losing those liquid gold is the LAST thing you want.
After going on a postpartum fitness journey twice while breastfeeding Jordan until 8-month-old and Emily until 17-month old by choice, I’d say that it is not the intensity of your workout that reduces your milk.
It is Nutrition.
Here are some KEY nutrition tips to keep in mind while you exercise and nurse:
1. Drink lots of water! Dehydration will likely reduce your breastmilk. Yet, it is so easy to forget to drink water. Here are a few tips for you:
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Here are a few tips:
1) Drink a glass before and after you workout
2) Drink a glass before you breastfeed
3) Add fresh fruit to the water to make it more attractive
4) Use a bottle instead of a cup so that you can place it in each room of your house!
2. Avoid processed foods. Anything that you can’t even understand on the nutrition label ingredients should be avoided. The easy already prepped meal is a No No.
3. Eat your fruits and vegetables. They help to increase your water intake and are the most natural forms of vitamins because you don’t cook your fruit so you are getting all the nutrition directly from the skin and the fruits itself.
4. Increase your protein intake. Fish will help give you omega. Tofu is high in protein even in the smallest amount. Best yet, take a high-quality protein shake so you are sure to fill your nutrition gap while increasing your protein.
5. Limit caffeine and alcohol. While nursing, these should be best to avoid especially when you are nursing around the clock. Most moms heard of the pump and dump method, while it might be a good idea, you would risk not feeding your baby enough.
The higher the intensity you do, the more you NEED to eat to replenish your body. I had always added about 400 to 500 calories EXTRA, food such as fresh produce, fresh meats or superfood protein shakes.
CRAZY WORKOUT WITH KIDS (LOADING)
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I was DEFEATED. They both kept coming to me RELENTLESSLY. 😵
It was just a regular workout in my messy living room.
A living room where we create memories, laughter and love using mommy as a playground.
Mr. Jim Rohn told this story in his audible book that I listen to, and the story goes like this:
A father of 2 boys was a drug addict. When the boys grew up, one became a drug addict himself, and the other became a scholar.
A reporter interviewed them one day and asked the first boy,
“why did you become a drug addict/scholar?”
The boy said,
“what do you expect? My father is an addict.”
The other boy said,
” I don’t want to be like my father.”
One uses his Dad as an EXCUSE, and the other uses him as a REASON.
A lot of the time, we think that we need to wait for the kids to sleep before we can do our things and exercise, but the truth is that’s an excuse.
This is a reminder to you that nothing is impossible, turn those excuses into reasons and fuel your action. Let’s do this, Tummy Warriors!
Don’t forget to download my FREE Step-by-step guide, I go deeper into the details of the exercises that I did and how I do them at home with my toddler and baby crawling around me! Get it HERE
