Working Out During Transform Postpartum
Our number one goal here at FitazFK is to help women from all around the world become the best version of themselves and live their best, healthiest, and fulfilled lives.
With over 30 years industry experience, we have been able to revolutionise women’s fitness and create the ultimate health and fitness program… TRANSFORM.
Just like all aspects of life - to continue to progress - we need to make changes and challenge ourselves, which is why we decided to create TRANSFORM Postpartum.
This program is specifically designed for women 6 weeks to 12 weeks postpartum.
This is a time to nourish and love your body for all that it has been through, and honour where your body is right now.
TRANSFORM Postpartum is not a weight loss program, rather a program that will educate and prepare your body for exercise in the future whilst also recovering and rebuilding your mind, body, and soul.
By deciding to embark on your TRANSFORM journey, you most likely want to shift your baby weight and feel like ‘yourself’ again as quickly as possible - however it’s time to switch up your mindset for now.
These next 6 weeks will help you create a mind-body connection, teach you to activate the correct muscle groups, move in a safe way, nourish your body, and care for your mind.
By adding movement into your daily routine and eating a healthy wholefood diet, weight loss and changes in the body will occur naturally.
TRANSFORM Postpartum has been designed to slowly strengthen and tone your body over 6 weeks - working on stabilising the core and moving with integrity and control.
In terms of training, we are going to take part in 3 workouts a week, and 2 walks within 2 week blocks.
For the first 2 weeks you’ll repeat the same 3 workouts, and 2 x 30 minute walks per week.
Your schedule will look like this:
For the first 2 weeks, we’ll keep it simple - the workouts will be all body weight movements.
During the first week, try and tune in your pelvic floor and abdominals and make sure you are activating this correctly.
Slow these movements right down for week 1, and increase slightly during week 2 if you see fit.
Week 3 and 4 will see the incorporation of 1kg dumbbells into some of the movements in order to build intensity and increase strength.
We will also introduce some bigger standing movements during this time to increase cardiovascular health and work on balance.
The final 2 weeks are what we like to call the home stretch!
By this time you should be feeling a lot better in your body and noticing changes in your strength and overall fitness level.
We will continue to add to the intensity of the workouts by adding movements such as the modified burpee.
We break down this movement and add it into our workout routine because when you progress onto TRANSFORM Level 1 after this program you’ll know how to modify it yourself if you are not quite ready for a full burpee.
Unlock the most empowered version of yourself
Whether you’re in your living room, the local park, your best friend’s house, or anywhere else in the world, FITAZFK will be your home for health, fitness, and creating positive change in your life. As well as vastly improving your physical wellbeing, you’ll develop a healthier mindset and new habits that support the new, empowered you.
This is for you if you have not completed transform before or you are currently training less than twice a week
This is for you if you have done transform before or you're currently training more than twice a week
This is for you if you have done transform 1 & 2 before or you're currently training more than three times a week
