Chelsey Rose Health

My postpartum workouts became effective and consistent when I stopped trying to squeeze a 1 hr workout into a 40 min time slot.

Stop starting over by getting into a routine that actually fits your schedule.

Save this workout for your next at home session and use code PRESALE on my new 30 min program launching Monday July 27th for 20% off! Linked in bio

1. Find the most consistent time of day you have to dedicate to a workout - regardless of if it’s 20 mins or 30-45 mins…just find the slot on your calendar that is most consistently available and block it out for your workout. A 20 min workout done 5 days per week beats one 1 hour long workout done every 2 weeks.

2. Build the habit by showing up to that workout time consistently - even if it’s just to stretch or meditate…the more you get yourself into the room during this time, the sooner it will turn into a habit (I had to do this m-f with a 5:30am alarm for just 10 days before I started waking up without my alarm). It’s now been 5 weeks of consistent morning workouts m-f!!

3. Don’t focus on calorie burn, focus on STRENGTH. Pick 2-4 exercises to focus on for your whole workout and see how strong you can get at those lifts.

4. Follow a plan for 4 weeks then switch it up - this way you get really good and strong at the lifts you’re focused on and then move on to new lifts.

👊🏼🤍 Looking for some help with your programming? I got you!! Apply for advanced training and nutrition linked in bio. Let’s get a routine set up that works for you, your schedule, your goals with your current experience and equipment.

1. This idea that you can’t do anything for six weeks postpartum and then you’re suddenly ready to do whatever you were doing before is insane.

2. You can and probably should introduce really light breathing exercises 2 to 3 weeks postpartum and just focus on trying to reestablish some muscle to mind activation.

3. After multiple weeks postpartum, you may find that you feel strong in areas like your arms and your legs, but you need to remember that you’re only a strong as your weakest link (core) and trying to push weights past that weakest link might end up pushing you 10 steps back - so really allow yourself time to slowly rebuild.

4. Your body probably needs help getting into pre-baby alignment - focus on back breathing exercises, Glute lengthening and hamstring engagement to help with this

5. Your postpartum workout routine won’t be perfect, it at times will be really boring, it will feel like you’re not making any progress, but stay the course! Do whatever feels appropriate as often as you can and be patient!

I found this on Squat University last night and figured I’d give it a shot since my left shoulder is ALWAYS restricted which I’ve had a feeling is due to overall tightness on the left side of my back.
I actually couldn’t believe how quickly I was able to go from my usual feeling of being stuck to smoothly lowering my hand to the floor…!
I went straight into my upper body workout after this which included some chins ups and they’ve never felt easier.

This is a new staple for me!! Give it a shot and see how you feel.

And let’s be honest, we don’t have time for this to not feel easy 🫠🙆🏼‍♀️😅

It all depends on the purpose of executing the exercise 👍🏼
If you tend to flare your rib cage then practicing your deadlift with lighter loads while focusing on keeping your rib cage and pelvis stacked will be easier with a slightly tucked chin (think about holding an orange under your chin).

If you’ve worked your way up to heavier loads where you’re trying to deadlift a weight for 3-6 reps, lift your gaze/chin slightly, sit your weight back, and drive up.

Test this out next time you deadlift and see if you notice a difference!

I really love this exercise for anyone but due to the way pregnancy forces so much weight forward and externally rotates the hips, getting a big stretch into the glute while also reminding those adductors to show up not only feels good but can be so helpful in reestablishing strength and stability so it’s a win win.

If you are looking for some help with your own personal programming and want some extra accountability - apply for advanced training and nutrition via the link in my bio.

If you just want a pregnancy program and or postpartum program that you can follow on your own - find those also linked in bio!

Strength training on top of poor alignment reinforces poor alignment.

You may notice that you can’t get certain muscle groups to fire or that no matter what you do, your low back takes over.
I dealt with this for soooooo long until I learned that some simple alignment exercises done consistently can make all the difference AND it reinforces PROPER alignment so doing this before a strength training workout has HUGE benefits.

Simply lie on your back with legs straight and see if your back is flush against the floor or if there’s a huge gap.

If so - try the 90-90.

If you feel like one side is pretty close to the floor but the other side has a gap, practice the 90-90 with the hip shift like I explain here.

Might not be the fix for every one of course but for most people it can make a huge difference!