Q+A with Nic and Billie - Exercise Postpartum
Nic has just welcomed her first baby and Billie her second!
DediKate trainers Nic and Billie open up about their experiences with exercise postpartum, their recovery, and their struggles.
Nic Sandland
Q: What was your birth and postpartum recovery like?
Nic: "I never had a strict birth plan but always envisioned a vaginal birth with minimal to no interventions. I was induced and after 20 hours and only being 3cm dilated, I ended up with an emergency caesarean and all the interventions. At the time I felt I had failed and was utterly devastated but once I got to hold Seb - I didn’t care… He was healthy and safe. That’s all that mattered!!!
Postpartum recovery has honestly been a dream. I am so grateful and in awe of what the female body can do. Every single day in hospital I noticed a difference as my body started to recover. I started breath work and pelvic floor exercises immediately but was able to be back walking 20-30 mins quite easily 1.5 weeks post partum.
I am now 4 months postpartum and am back running, hopping/jumping, strength and resistance training and feeling more like myself everyday.
In saying this, I gradually progressed over this time, listened to my body and was guided by a women’s health physio and the latest evidence based recommendations.
I also exercised and trained throughout my entire pregnancy. That has truly helped my recovery."
Q: How are you mentally postpartum?
Nic: "Incredible. I have never felt happier and a love like this before. I have also never felt more tired haha. I’ve honestly surprised myself so much as I have always been so career oriented and always trying to achieve a million things at once. For the first time in my life I want to stop and be truly present so I don't miss a moment with my baby boy. Most days this means contact naps on the couch and doing everything with one hand. I love being a Mum! Seb is my world."
Q: What is one struggle you have dealt with since postpartum?
Nic: "The outside noise, unwanted advice, opinions and expectations. Also my own high and sometimes unrealistic expectations trying to be the best Mama, go back to paid work, clean the house, study, exercise and get my pre-pregnancy body back (something I encourage new Mums not to do... and just trust the process as the body is amazing, has been through so much and it just takes time)."
Q: What are some things that have helped you postpartum journey?
Nic: "Initially it was a shower and my skin care regime. That made me feel human again. I have to move my body everyday and exercise. Podcasts and connecting with other Mamas."
Q: Do you have any advice for new mums trying to start exercising again? How did you safely return to exercise?
Nic: "Please see a women's health physio. Be kind to yourself, listen and tune in to your body. It is normal to feel different than before. Please follow a post-partum training plan (GLOW ideally) as you will be absolutely exhausted and won't want to think. Get outdoors as much as you can with bub in the pram. Get super strong especially before rushing into running, jumping and sport."
Billie Buckthought
Q: What was your birth and postpartum recovery like?
Billie: "I had another caesarean this time around as Milo was breech. The recovery was longer and harder than the first time around because I had both a toddler and newborn to look after while trying to recover. One of the hardest things was that I couldn’t lift Poppy (my toddler) up for 6 weeks!"
Q: How are you mentally postpartum?
Billie: "I’m great now but it’s taken a while to get to this point. For me, the first six months were really hard. Having a very unsettled baby and also adjusting from one child to two was a real struggle and a juggling act for me. I felt as though I wasn’t able to give my best to anyone - mum guilt at its finest!"
Q: What is one struggle you have dealt with since postpartum?
Billie: "I have had a lot of anxiety because Milo is a reflux baby. He would just scream and scream and scream and it wears you down. It was hard on everyone in the family and it was something I had no control over. It also made going out difficult so I ended up isolating myself which probably made things worse. He’s a really happy little boy now though and we are able to go out and about with much more ease."
Q: What are some things that have helped you postpartum journey?
Billie: "Support from family is a huge one. I’m lucky to have an extremely supportive family, it’s been wonderful to know that I can call on people if I’m struggling or need a bit of a break. Another thing that has helped is finally realising the impact that taking time to do something for myself has on my mental health and my parenting. It’s taken me two and a half years to realise this but doing something for myself (like going for a run, alone) makes me a much better and calmer mum."
Q: Do you have any advice for new mums trying to start exercising again? How did you safely return to exercise?
Billie: "The most important thing is to wait until you feel ready. Don’t compare yourself to others or to yourself before having your baby. It’s a journey and it takes time. I started really slow and took my time to work up to where I am now. I started with some really gentle yoga and once I felt ready started pushing myself a little more. I’ve only just recently started running again and it feels great! You will know when the time is right for you."
Start your postpartum journey with us today!
DediKate boasts two incredible women's health physios who take our Core Connect sessions, Celia and Jess. These sessions will enable you to connect back to your core after pregnancy, abdominal surgery, injury or a sedentary lifestyle!
We also have a postpartum programme that you can follow, DediKate GLOW that has been approved and co-Designed by Rural Women's Health Physio, Jess Walker and Pelvic Health Physio Celia Wahnig. Over 8 weeks, this postpartum programme will help you heal, recover, and strengthen your body. DediKate GLOW will have you glowing, while feeling confident with your body's capabilities post birth!
