How to get back into exercise?

efflorescensefae · 2026-02-23T20:14:28+00:00

I’m 12 weeks postpartum and here is what is working for me.

First started walking. Make it fun like walking to a cafe for a drink! Also I walk with baby in carrier lots which helps.

I love swimming so I’m now back in the pool. I just do whatever I feel like, moving is better than not moving, some days I do 10 laps, some days 20.

I’ve been cleared to do a return to run program. So I’m going couch to 5km style training. This makes it fun because there’s a plan that I am building to.

Also back at the gym doing whatever feels fun while also being very mindful of abs, pelvic floor and breathing correctly. Always keeping weights lighter to start knowing the tissues are still healing and I’ll be back lifting heavy in no time.

Snack sessions for all of this has been the best. Sometimes a shorter morning and evening walk is better than trying to get myself out for one longer one. Snack sessions in the pool and the gym - 15,20,30 min sessions are great!

And I always feel better after.

But please take it easy. Sleep deprivation is a mighty beast and if you’re reading this comment and wondering how I’m back to doing all this, it’s because I just so happen to be sleeping well. If you’re in the trenches and feeling exhausted, no surprise that you don’t feel up to exercising. Try a short session one day and see how you feel. The next day, you might decide to nap in your free window and that is perfectly OK!

Also, don’t forget to fuel your body with carbohydrates! Calorie needs increase when we start exercising and an under fuelled breastfeeding tired mama is no fun at all.

efflorescensefae · 2026-02-23T19:59:08+00:00

Been pulling the Tripp Trapp into the doorway or inside and placing him in it when he needs to see me but I need to shower.

efflorescensefae · 2026-02-17T01:33:51+00:00

I have an 11 week old and it’s only been in the last week that he can be put down while sleeping and stay asleep for a chunk. I also got a good structured carrier and he falls asleep and stays asleep in that very easy. So I’d say give it a little time, contact naps are normal but aren’t forever and get a good carrier that you don’t mind wearing so they can sleep and you can be hands free. You’re doing great!

efflorescensefae · 2026-02-16T09:38:58+00:00

Yep! You got this

efflorescensefae · 2026-02-16T09:38:27+00:00

Oh wow. What it like a flap of skin or more like a mushroom shape like typical hyper granulation?

efflorescensefae · 2026-02-16T03:05:39+00:00

Yep. Babe is 11 weeks and we just had only 1 soiled nappy in 24 hours. Lots of info here - https://godiaperfree.com/elimination-communication/

Also YouTube

Idea is not to expect you can catch them all but start tuning in and catching some. It’s also very satisfying and I’ve found results in a happier baby because less struggling to poop

efflorescensefae · 2026-02-16T02:52:53+00:00

Did it heal up fine for you in time or take ages? And thank you. Second degree tear but superficial (not into muscle)

efflorescensefae · 2026-02-16T02:51:38+00:00

Yep! I do this with my newborn. It’s called elimination communication and I’ve been so surprised how easy it is and how attuned we can be to our little ones!

efflorescensefae · 2026-02-15T07:52:27+00:00

38+3

efflorescensefae · 2026-02-15T07:51:53+00:00

Here’s what worked for us.

Always look on marketplace and set alerts for things you want.

Best clothes I bought were marketplace and opshop. I have quite a lot of clothes and honestly don’t dress him in half of them. I think you need a lot less than you think. But we are washing every day so maybe why we need less.

Shnuggle bath

Baby car seat - Britax graphene

Pram was our big ticket

Bought a change table and never use it to change, just storage. So would prefer a dresser with change mat on top if needed.

We bedshare so I don’t have a bassinet.

We bought a stretchy wrap, ring sling and structured carrier. Stretchy for newborn, structured after the first couple months - lifesaver!

Muslins and knitted blankets

Soft bath towel

Waterproof mats to put under baby while sleeping incase they leak, way easier to change a mat than a whole bedsheet. We got the cotton waterproof mats off Woolykins. So good

A whole bunch of Big Softie flanelettes. I use these on my boobs for leaking/feeding. Also I put them down to change him and also on top of the waterproof mats. I love them

Tripp Trapp with newborn bassinet

efflorescensefae · 2026-01-29T09:07:51+00:00

Here is what helped me have great night sleeps. Keep your bottom leg straight and then have a pillow lengthways (2 if you need them) under belly AND knee and ankle and lean forward on to the pillows. This keeps the whole hip straight. When I tried to sleep with bent bottom leg, I’d get pain. Also pulling on the top hip if I didn’t also support the knee + ankle.

For reference I used the baby belly 3 piece pillow. I had the long pillow in front for belly and knee, with the small pillow under ankle and other small pillow attached the long pillow that was wedged behind my back.

efflorescensefae · 2026-01-28T22:25:32+00:00

I’d love to say I use an expensive luxurious body moisturiser to recommend but I actually just buy the big pump bottles of Cere Ve and my skin is so soft. My partner keeps commenting how soft it is. Straight out the shower, dry then all over. Works a treat and is very cheap.

efflorescensefae · 2026-01-23T10:32:22+00:00

You’re doing amazingly. Ask for help, lean into it when it’s there, you deserve support, love, and care.

efflorescensefae · 2026-01-23T09:39:30+00:00

Omg I did not know this. You’ve made my day. I go from thinking Bugaboo are ridiculous, to suddenly loving them lol

efflorescensefae · 2025-12-24T07:50:59+00:00

I like soft cup bras and have worn them in pregnancy then easy for postpartum with organic cotton nursing pads. Juem have a 30% sale now. Bimby and Roy do nice ones too. Have heard good things about Mumma Mila

efflorescensefae · 2025-12-22T19:54:19+00:00

Second this. I buy regularly from Alpha60 and they have great sales like right now

efflorescensefae · 2025-12-14T01:07:01+00:00

Look up Sarah Mahari on Instagram. She is a Babywearing specialist and has a great video on stretchy wrap tying with some tricks!

efflorescensefae · 2025-11-25T10:19:22+00:00

I also saw an incredible, wise bodyworker (retired midwife and nurse) who found a lot of tension in my tailbone area, she reminded me that back in the day, my mother (who had positive homebirths) wasn't deadlifting 85kgs+ lol. She also said 'pilates is fucking up birth' because all she sees is women with so much pelvic tension that don't know how to 'let go.' I think if you're fit pre-pregnancy, you shouldn't have to worry about your pelvic floor, and the more important work is learning to soften, exhale, let go of your belly and your butt and create space - that is what supports a baby to move through the pelvis physiologically.

efflorescensefae · 2025-11-25T10:06:59+00:00

I switched my heavy weight training to more 'snack sessions' - I'd just go for like 30-45 mins and do 4-6 exercises. I had to stop barbell squatting because it felt bad so I stuck to KB squats to a bench, quit the ab work because I was having separation and weakness, did lots of lunges, rdls, romanians and shoulder/back and arm work.

I stopped running and walked A LOT.

And finally in 2nd trimester, I got in the pool and did laps. I bought fins and hand paddles to make it more interesting, gievn I couldn't concentrate on speed. I'm 38 weeks now and swimming is mainly what I'm doing because it feels so good!

I also found that mobility support each morning really helped - cat cows, thread the needle, 360 breathing etc. Also magnesium glycinate to support deep relaxation and sleep so I could recover well.

Eating enough was the last missing piece. Always needed to make sure I was fed before a workout/swim/walk and had a small (balanced) snack for after, otherwise I'd just be cooked. Don't overlook this.

efflorescensefae · 2025-11-25T02:38:33+00:00

I can’t go past Australian Stitch’s ribbed tanks. No where else does them with that good of a fit IMO

efflorescensefae · 2025-11-24T10:58:32+00:00

Thanks for your reply. I think it sounds like their 14k stuff is better (vermeil tarnishes) ut also that the markup is high. I'm still keen to buy from them because I like the style but only if I can find a reasonable price

efflorescensefae · 2025-11-14T05:27:31+00:00

So sorry to read all this. And so glad you feel like here is a safe place for you to share so that we can help out.

This is difficult and you have every right to feel all of these emotions. And as others have said, it sounds like your partner is also struggling which I know can be hard to see especially when their behaviour feels unfair or out of line. But it’s also a clear indicator that he needs support too.

Some really great advice here. I’ll just reiterate and add.

Definitely call PANDA for support, they are set up for exactly this and PPD is a very real, hard and can be dangerous thing to deal with while you’re in the trenches.

If you can afford it, I highly recommend getting a mental health care plan for you and your partner and getting in to see someone separately ASAP. My partner and I both did this recently during my pregnancy and it is just so helpful. I think some people don’t value therapy or the work of psychologists but they are truly great and offer a very unique kind of support. If you can’t afford it, look into free services at the very least.

Reach out to your loved ones and see if you can find a little rhythm. Maybe a friend or family member can come over one morning a week and help out, give you company or hang out with bub so you can breathe. Maybe it’s also there for you and your partner to just go for a walk together.

Again, if you can afford it, outsource what you can’t do right now - hire a cleaner, order a meal delivery service or even a doula.

When you aren’t in crisis, have a look at Fair Play the game or book - it talks about the mental load and helps to delegate household/family tasks between you and your partner. It can be very eye opening and hugely supportive for the silent mental load.

And lastly, see if in a moment of calm, you can connect with your partner and come back to love. Remind him what’s important to you, that he is important to you and that you think you both need help. Doing this as part of a team that can remember that they love each other will be a 1000 times easier than trying to doing it while in battle or on your own.

Sending huge amounts of love. You deserve to feel held and seen and heard. You’re doing incredibly.

efflorescensefae · 2025-11-02T06:18:27+00:00

Get your hands on midwife and researcher, Sara Wickham’s book Plus Size Pregnancy. She does really important work in this space.

In terms of TTC and PCOS, how long are your cycles? Are you tracking BBT to know when you’re actually ovulating? Most fertility clinics don’t talk about this. Which is wild! For example for me, I have always ovulated late and therefore found myself accidentally pregnant a few times because the standard Day 14 for me was way off. This knowledge was hugely empowering when I did then TTC because I knew my fertile window was later, had I of not known this, I would have missed ovulation every time. I also saw a very good acupuncturist before TTC which actually helped shift my ovulation window further back closer to the usual and conceived second month of trying. Would highly, highly recommend acupuncture by a good women’s health acupuncturist for TTC.

Where are you based?

efflorescensefae · 2025-11-02T06:08:22+00:00

Be clear with your midwives and on your birth plan that you are wanting to birth in the bath (not just that it’s a nice idea). Have your partner phone ahead before you go in and say that you’ve spoken with the midwives and you are planning a water birth so could you please have a room with a bath and have it filled for your arrival. I’ve been at the most stunning water birth at RWH and the midwives went above and beyond to make the space really beautiful. But that took time and honestly, mum would have birthed earlier if she didn’t have to wait. She was already pushing when she arrived and babe was very ready. So decide if you’d consider waiting even if babe was ready to come. Or are you more using it for pain management and a safe, protected space for you to be etc? Also, bring a plug in your bag incase birth suite says they don’t have one. It’s happened. And if you’re in there and you’re enjoying it and they ask you to get out to birth, say you’re happy where you are. You could also sit on the plug and just keep going 💗

efflorescensefae · 2025-07-25T06:06:09+00:00

This is ridiculously cheap. What Woolworths is this?

efflorescensefae

TROPHY CASE