Building a Long-Term Postpartum Fitness Plan with APEX PWR
Navigating postpartum fitness can feel overwhelming, but with the right plan and support, you can take charge of your health and build strength for the long term. This isn’t about overnight quick fixes, fad diets, or over the top fitness routines. Our team at APEX PWR in Tigard, Oregon is here to help you create a sustainable, goal-oriented fitness plan to navigate pregnancy and rebuild during postpartum.
To make it easy, we broke it down into 5 easy steps. Here’s how you can set yourself up for success with APEX PWR:
1. Think Big Picture: Where Do You Want to Be?
Pregnancy and postpartum are just seasons—but the choices you make during these times set the stage for your long-term health and fitness. Start by asking yourself:
- Where do I want to be in 2–3 years postpartum?
- How is what I’m doing now supporting my long-term goals?
- What example do I want to set for my child(ren)?
For intense athletes like lifters or runners, this often means scaling back as needed during pregnancy and gradually returning to your sport with a calculated plan. It doesn’t need to be an all or nothing approach! Many of the staff and clients at APEX have been very active, competitive athletes, or some combination. Our team now is here to help navigate the “do’s and don’ts” so you can take a guided approach rather than a shot in the dark. Our coaches at APEX PWR specialize in designing recovery-focused programs that help you transition safely back to peak performance.
For everyday active moms, staying consistent during pregnancy can ease labor, improve recovery, and enhance your quality of life postpartum. With APEX PWR in Tigard, Oregon, you’ll get a personalized approach tailored to your fitness level and goals.
2. Prioritize Core and Pelvic Floor Recovery
A strong core and healthy pelvic floor are the foundation of postpartum fitness. Additionally, maintaining connection to the core and pelvic floor throughout pregnancy is critical. Pregnancy places unique demands on your body, so it’s crucial to focus on rebuilding these areas before jumping back into intense workouts. Think about your core and pelvic floor as the foundation of a house. It’s imperative to rebuild the connection between mind and body to this area, restore strength, stability and mobility before ramping and returning to things like heavier weight lifting (where bracing in this area is already crucial), jumping and running.
At APEX PWR, we guide you through:
- Breathing techniques to restore core connection and stability.
- Pelvic floor exercises to regain strength and prevent issues like incontinence or pain.
- Functional movements that build confidence and stability for daily life, laying a foundation for more advanced exercise, strength training, jumping and running.
Our team in Tigard, Oregon includes postpartum specialists like Adela, who use evidence-based strategies to ensure safe and effective progress.
3. Build Habits That Fit Your New Routine
Postpartum life is busy, but small, consistent habits can make a big impact. Start with realistic goals like:
- Incorporating 10–15 minutes of movement a few times a week.
- Prioritizing sleep and recovery when possible. We know this is FAR EASIER SAID THAN DONE!
- Fueling your body with nutrient-rich foods to support healing and energy levels.
APEX PWR’s Jennie Carolan, our expert nutritionist, can help you create a postpartum nutrition plan that aligns with your fitness and recovery goals. For a more community drive approach, you can join our 12 Week Challenge, which isn’t a one and done thing like Whole 30 or 75 Hard. It’s a community of a variety of people supporting one another on their fitness and nutritional journey. Jennie is also a mother herself and specializes in helping other moms restore their nutrition and body through individualized, goal-based macronutrient breakdowns where you don’t have to cut our entire food groups, go extreme or have an all or nothing mentality.
4. Be Patient and Celebrate Progress
Rushing back to pre-pregnancy fitness levels can lead to burnout and/or injury. At APEX PWR, we emphasize progress over perfection by helping you:
- Set realistic milestones based on your unique journey.
- Monitor progress with powerful tracking tools like VO2 Max Testing, Resting Metabolic Rate Testing and the DEXA Scan
- Focus on how you feel, not just the numbers.
- Build a plan that evolves with your body’s needs over time.
5. Rely on Expert Support at APEX PWR in Tigard, Oregon
Navigating postpartum fitness is easier with the right team by your side. At APEX PWR, we’re passionate about empowering moms to get stronger, feel confident, and achieve their goals. Whether you need personalized fitness coaching, nutrition guidance, or wellness support, we’re here for you every step of the way.
Your Postpartum Fitness Goals Are Within Reach
Whether you’re starting your journey at 6 weeks or 6 months postpartum, the habits you build today will support you for years to come. Take the first step toward a healthier, stronger you with APEX PWR.
Let’s build your postpartum fitness plan together! 💪
Contact us today to get started. Together, we’ll help you create a plan that works for your life, your body, and your goals.
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