TIPS ON EATING RIGHT AND GETTING IN SHAPE POST-PREGNANCY.

For 10 years, Melanie Osmack has been helping women with prenatal and postnatal fitness through her Fit 4 Two fitness company. Here are her commonsense tips for new moms:

Shift your focus away from the scale Focus on getting stronger and eating well. Create specific, measurable and realistic goals, such as 10 minutes of core exercises three days a week, or at least three colours of vegetables at lunch. Before you know it, you’ll be looking and feeling leaner.

Get an official green light Wait for doctor’s approval at your postpartum visit. That said, don’t wait too long. Moms who wait four months or longer to start exercising often say they wished they had started sooner, says Osmack.

Moms need muscles Parenting is one of the most physically demanding jobs around. Cardio is important but be sure to strength train as well. Focus on muscular endurance: 10 to 15 repetitions, two sets, three days a week. A full-body routine is recommended but if short on time, focus on areas that improve posture (rows and core exercises), are functional (squats and lunges) and help with carrying baby (chest press and shoulder press). Have your abdominal

muscles assessed About one-third of pregnant women will experience abdominal separation. Have your health-care provider or certified postnatal fitness specialist feel your rectus abdominis muscles — which run from your ribs to your pelvic bone — for separation. If there’s a problem, these health professionals can tell you how to address it.

Listen to your body Exercise should give you more energy and reduce aches. If you experience the opposite, you might be doing too much. Aim for shorter, lighter workouts and gradually increase time and intensity.

Connect with other moms Building relationships and feeling part of your community are pivotal to your emotional health. In fact, many moms say that is what they love the most about attending postnatal fitness classes, Osmack says. Check out your local community centre for a mom-and-baby or stroller fitness class.

Fit 4 Two offers a free workout for new moms to help them get going. See fit4two.ca for more information.