If you loved working out before getting pregnant, worked out moderately during pregnancy, and now want to get back in shape after having a baby, this episode is for you. Today, we are chatting about postpartum workouts, specifically hitting those protein goals during your postpartum recovery.

Thanks for joining us. This is Newbies. Welcome to Newbies. My name is Kailee Garcia, and I'll be your host today. If you haven't already, be sure to visit our website at newmommymedia.com and subscribe to our weekly newsletter, which keeps you updated on all the episodes we release each week. Another great way to stay updated is to hit that subscribe button in your podcast app, and if you're looking for a way to get even more involved with our show, then check out our online community.

It's on Patreon. That's where we chat more about the topics discussed here on our show. I also publish blog posts that you can check out for each episode, and it's another easy way to learn about our recordings so you can join us live. Our expert today is Aisha Owens. So Aja, thanks for joining us. Please tell our listeners where you are located and who's a part of your family.

Yes. Hello, everyone. I'm so excited to be on this podcast today. I am from Minnesota, but I moved to Georgia in 2020. , So I have a wonderful daughter and a husky mix named Lily. And my daughter, she's three, and I'm just-- I love being her mom.

Yay. Funny question. So I'm originally from California, but I'm a military wife, so I've popped all over.

We currently live in South Carolina, and- Okay ... in the summer, , and we're like in Beaufort, so really close to the water. In the summer- Yep ... it, like, storms all the time. So this is nothing near to the podcast, but I'm just curious for our listeners in the South and in Georgia, do you guys get summer storms in Georgia?

Like is it- Oh, yes ... common to get thunderstorms?

Yes.

It's insane.

It's wild, and I'm like, "You know, it'll be sunny one day-

Yes ...

or one moment, and then the next, it's just like full on thunderstorm."

It's so

bizarre. And I'm

like, "

Where did this come from?"

Literally. Yeah. It's so bizarre. Yeah. And I, I just take for granted, honestly, the good weather that other parts of our country has because- Yes

it's almost like every day here in South Carolina, we get thunderstorms, and I'm kind of thankful that I have young kids right now because-

Yeah ...

they're not scared of the thunderstorms because they

don't- Oh, that's so good ...

they don't know... You-- It's like my daughter is three, but we moved here when she was almost two, so she just kind of, it's, gets used to it, I guess, now.

Right. Yeah. Anyway, very funny. That's not what our conversation's about today, listeners. It is about protein goals, but fun to have someone from the South on. Anyway, let's take a quick break, and then we will hop into our episode. Welcome back. Today, we're discussing hitting protein goals during the fourth trimester and beyond, really.

So first, I wanna get our listeners a little picture of you. So tell us your journey to becoming a mom. How was your pregnancy? Did you work out before, you know, you got pregnant? And then how was your birth?

Yeah. , So I always knew I wanted to be a mom. And so I actually, when I moved to Georgia, that's when I met my husband, and we kind of got pregnant immediately.

Um, and so I was actually vegan, , at the time. And so I was vegan, I got pregnant, and I was, like, craving a lot of food, and I was eating a lot. And then, found out I was pregnant. I was super happy. We were super excited. And then, , I started craving eggs-

Mm ...

specifically cheesy eggs with hot sauce.

Oh, wow.

Yum.

And so I was no longer vegan.

You know what's so funny, too, is I had midwives for both of my pregnancies, and they always said that, you know, your body tells you what you need. So obviously, your body- Yes

needed more protein, you know?

Yes.

1000% So did that carry over to postpartum?

Yeah, so I actually, . right now I'm, I'm pescatarian. Oh, nice. And so I don't know if I'll go back to being vegan, but what I really try to focus on now is just eating whole foods, , and added protein in any moment I can

Oh, that's so good.

Um, and then for our listeners, excuse my 10-month-old. She just fell asleep and she's snoring. Aw. So if you hear that, it's fine. But postpartum, so what did your postpartum look like? Did you have any major birth complications that you had to be wary of, or was it pretty much straightforward and then you're focusing on feeding your baby and feeding yourself?

Yeah. I mean, postpartum, it, it was hard. It was very hard for me. , I had a lot of anxiety, and I cried every day- Aw ... just, like, full-on bawling around 4 or 5:00 PM. And I was nervous about sleep. Like, I was nervous about what that looked like. And, and I also knew that my mental health was at stake because so much of my life before I got pregnant was working out.

Like, I was a CrossFit person. Mm. Like, CrossFit was my life. Every day, 5:00 AM, I was in the gym. And I actually stopped working out completely when I got pregnant. I just didn't want to. Ooh. I probably should have done some type of movement, but I stopped. Yeah. And so that took a big hit on my mental health, and so I wanted to get back to working out as soon as I could, but I also had so much anxiety leaving my baby, and I was nursing and pumping as well.

And that alone is so much for a new mom. Yeah. Especially just the mental toll it takes to feed another baby. Yeah. It's crazy. And so for- Yeah ... sleeping, I know so many moms can relate to that because it's, it's kind of hard. I don't... It's so funny too, 'cause I'll talk to, like, my sister. My younger sister doesn't have kids.

And so it's funny when I talk to her and she's, like, lounging around at, like, 7:00, 8:00 AM- ... or even, like, 6:00 PM. She's like, "I did nothing all day, and I get to sleep all night." And it's, I really think about, wow, I really took all of that for granted all the time- Mm-hmm ... you know, that people without kids have.

Right.

And I can totally resonate with you because even I have a 10-month-old now, and I have not left them. Like, it's me or my husband or grandparents, you know? But I, we don't do daycare 'cause I work from home. Right. Yeah. And the stress of, like, leaving your kid, especially your first one, can be so overwhelming-

Yes

for so many parents. So I guess, how did you start hitting the gym again? When was your timeline? What are some tips that helped you?

I think it was just, like, knowing that she would be okay. You know? Mm-hmm. She was with my husband, and just knowing that I am still a person, and I'm a whole person, and now I have this extension of me, but I need to be in my best mental state in order to take care of her to the best of my ability

Absolutely.

And h- was your husband supportive of that? I know my husband- Oh, yeah ... is always like, "Whenever you need breaks, let me know. Like, I got the girls." Yes. But it's still hard to take someone up on that offer, so how was your husband's role in that?

Yeah, so he definitely encouraged it. , He was, you know, he was actually, , working from home at the time too.

Ooh,

nice.

So he was just like, "Oh, like, she'll be okay, but you need to take care of yourself." And so that, you know, just having that partner there, knowing that she would be okay, that was definitely helpful.

Yay. So switching gears, let's talk about protein intake, and I love that you're pescatarian. I was pescatarian for a few years, um, and loved it, honestly.

Yeah. But then, you know what's funny? My number one craving for my first pregnancy was steak, and I didn't have- Oh, wow. ... low iron, but it was definitely borderline, right? Like, I didn't need to- Okay, yes ... like take anything, like any iron medication, but I had, you know, borderline low iron where I could- Mm-hmm

you know, compensate through lifestyle and diet, right? Anyway, so yeah, steak was my first one that I craved in pregnancy, and then it just kind of carried over. But speaking, switching, you're pescatarian. What does adequate protein intake look like for you being pescatarian? What did you incorporate during the fourth trimester?

Yeah, so initially, like right after I had her, my mom stayed with us for three weeks, and she- Oh, nice ... would make me a protein smoothie every morning.

Yum.

And, you know, oftentimes as moms, we don't, we don't think about ourselves first. We think about ourselves last. And so having my mom think of me first and give me a protein smoothie, that was like the most helpful thing that I could have asked for, and like I got to a point where I started craving the protein smoothie.

Um- What type of protein did she use? Was it like whey or was it-

Um, so it was a plant-based one. It was Bobbie, Boobie. Mm-hmm. I think it was called Boobie Or Bobby. One of the two. Mm-hmm. Um, but it was also a protein that helped, um, for nursing. And so I had low supply at the beginning when I started nursing, and so I wanted to also take something that would, um, improve my, my milk flow.

So, um, yeah, so I did that every morning, and then she would also make these salads that had Parmesan cheese in them, and she would add a ton, which is, which has protein.

Mm-hmm.

But I, you know, it was often, like, her handing me food versus me going to get food.

Absolutely. I think one of my favorite things to do for new moms is bake them food that they will eat.

Yes. Like, whether it's a quiche or, like, breakfast burritos. Yes. Because it's something about already having pre-made food is just so much more helpful than, like, going- Yes ... into the kitchen, having all the ingredients, but then you have to make it yourself, and then you have dirty dishes. Right. And then it's, it's such a huge change or game change when it's already pre-made.

You just have to warm it up or just take it out of the fridge. I think that is- Absolutely ... such a huge help. Yeah. And also, cheese is one of my... I have a toddler at home. We eat cheese all the time. Oh, yeah. It's such a great protein source. Like- It is ... it really is, and I- It is ... you forget too. And I make her, like, homemade mac and cheese all the time, and I'll put, like-

Yum

chicken broth in it, you know, and then milk obviously has protein in it, and then cheese. And so I, I love all that. Anyway, I'm getting ahead of ourselves. Let's take another quick break, and then we're gonna chat about some different meals. Welcome back. We're continuing our topic with Asia. So I teased before the break, we're gonna talk about different meals moms can hit for those protein goals.

First, I feel like we should do a blanketed statement. What are some protein goals? Are... And I might be totally wrong, but is it eating, like, 40 grams of protein? Is grams even the correct term? But what's a good term, I guess, or goals for new moms to pretty much hit?

Yeah. So for protein specifically, like, I, like, I work out and they say, you know, "Eat your body weight in protein," which is sometimes can be so unrealistic.

So I would say, like, aim for half of your body weight in protein as the minimum. But when you think about it, like, as a, a new mom, and if you are nursing, either way, you're burning, like, 500 to 70, 700 calories just nursing, and that's not even taken into account you just existing, existing as a human being.

So that's, like, about 2,000 plus calories per day that you're burning just existing. So-

That's crazy. Yeah ...

isn't it? And that, like- And then you're,

like, bouncing a baby- Right ... trying to get baby to sleep or going- Yep ... I have stairs, so going up and down stairs- Yes ... doing the laundry, if you're past, you know what I mean, the three, four weeks.

Yeah.

Yeah. That is a lot to think about. So anyway, so getting back to my original question, um, what type of meals have high protein? I teased my homemade mac and cheese. Um- Yes ... you teased a salad with Parmesan, but what are some other meals that maybe moms can put on their grocery list?

So I would say, like, a quick Greek yogurt, like a granola.

Ooh. Yep Like, just Greek yogurt, granola, honey, your favorite fruit. That's a great source of protein. Um, I actually add Greek yogurt or I use it as sour cream. So, like, if you do eat meat, do, like, a ground turkey, and then add Greek yogurt on the side. It pretty much tastes like sour cream.

Hmm.

And so that just adds that extra protein.

Um, beans and rice is a staple in our home, so just black beans, white rice. My daughter loves it. Great. I just add olive oil and salt, but just to have that on hand, I'm all about grab and go. Um, also, if you can find, uh, if you're a pasta lover, and if you want to just add extra calories on top of everything that you're doing as a new mom, find a, a bean-based pasta.

Um, I use the BRAMI brand, B-R-A-M-I. It's, uh, it has lupini beans, and that's what it's made out of. The texture is so similar to regular pasta, but it has, like, 17 grams of protein per serving or something like that. And so add whatever sauce, and you have protein as your base and carbs that you need to replenish your own body.

That's so, and I know carbs is pretty important too, because what you just said, we're burning so much just existing Yes ... not even working out. And I know it's hard too, 'cause I always craved in early postpartum, like the muffins. We, and we actually went through- Yeah ... a lot of like Costco, Sam's Club muffins.

Um, Oh, yes ... the muffins, cinnamon rolls. I really did crave carbs, like a lot. Bread. Yeah, yeah. I got into making my own bread, um, last year. And so I love pairing that, right, I mean, maybe not a cinnamon roll, but pairing that- ... you know, with some hearty eggs or Greek yogurt. Yes. I forget how much protein is in Greek yogurt.

I think-

Yeah ...

that's amazing. And then do you have any meals that you can prep ahead of time? Like what are some meal ideas for the grab and go situations?

Yeah. So I would definitely say just like cook up a bunch of ground turkey or ground beef to have on hand. Um, beans, rice, and then if you can saute a bunch of peppers.

Ooh. 'Cause when you think about it, you can add those things together and you can add any sauce and make it a different type of meal. Like you could add soy sauce and have like an Asian style meal, or you can add hot sauce and guacamole and make it like a Mexican style meal. So that's usually my go-to, especially if you're like, "I don't want this plain"

Yeah

"this plain beans and rice." You can add a pasta sauce, make it Italian style meal. Like ground turkey, rice, beans, peppers, have on hand

I love that so much. And I'm such a foodie too. What, it's been a big staple in my house recently is I do ground beef, and then I'll add like a honey, um, soy sauce-

Yum ...

type of mixture with broccoli- Yes

over white rice, and it is so good. My, my toddler- Yes ... loves it. I love it. I feel good 'cause she's eating vegetables. Yeah. I'm eating vegetables. Yes.

And

so it really does, and it's filling too, you know? And so it makes- Exactly ... me feel better throughout the day. Switching gears a little bit, how important was it for movement during, you know what I mean, your first year after having your daughter?

When did you really start incorporating, like I know you said that you would leave your daughter with your husband, but when did you start incorporating more workouts, more movements? When did you, like, up the antics a little bit?

Yeah. So it did take a long time. I would say it took me, like, four to six months to, like, really start getting into it.

Um, initially I would just walk, and I would baby wear all the time. So just doing, like, air squats while she's on my chest or just, um, you know, lifting her up just to get the arm movements, um, calf raises at any time. Like, just reminding your body that it's still okay,

Yeah ...

I think is really important because, again, our brains when we're, when we become new moms just focus on our babies.

Yeah. And that's all we think about 24/7. And so just reminding my body that, hey, I'm still, I'm still here. Still have to take care of myself. Um, just, you know, going for a walk, that was nice. That was refreshing for me. And that-

Absolutely.

Yeah ... little step, although it might seem little, it's actually a very big deal.

Leaving the house with my daughter was a big deal

I so agree. And it's funny 'cause now that I have two kiddos, I always... It's the same thing like I teased at the beginning of the episode. I'm like, "Man, I took things for granted with one kid." Like- ... it just, I think when you go through something for the first time, it all seems so daunting.

Like, ugh- Yes ... getting out of the house, getting the kid in the stroller, and making sure she has, like, juice or water and snacks, and getting myself ready, and it's just, it seems all so daunting. And then once you do it, it gets easier, you know? And, and- It does ... just roll with the flow. Sometimes it's gonna be good- Yes

other times it's not. Um, and walking, that's my go-to. I love walking. And I forget that it really is a great... It's great. I do it hopefully- It is ... when the weather is better, like we've talked about earlier. The weather's- ... kinda crappy right now in the South. But, um, in the evenings during spring and fall, lovely.

Yes. And so I would definitely go for a walk after dinner. And it just uplifts the mood. I feel like it uplifts- Mm-hmm ... everyone. Um, so what are some easy workouts besides walking that you did that you would suggest to new moms?

Babywearing. I swear- Oh, yes ... hands down, babywearing. Like, just babywear and do some squats.

Babywear and do some calf raises. You can do arm circles. Um, I got to a point where I would actually go to CrossFit and wear my daughter. Oh, lovely. Yes. And she would fall asleep every time. The music was so loud, and she would fall asleep. Um, we actually just got back from Portugal a couple weeks ago- Ooh

and I still wore her. We were in the hilliest city of Portugal. And, like, lugging a stroller around would've been impossible, so I actually got a toddler-sized back-wearing mechanism, and I wore her around the city to just get around. So, like, I swear babywearing is one of the best workouts you can get 'cause it engages your core, it engages your back, your legs, um, and it gets your heart rate up a little as well.

It's like the perfect weight, too. I don't know.

It is. '

Cause you're already used to carrying your kid. And they grow with you, you

know?

Yes. Yeah. That is so true. I babywear my second all the time. Um, yeah, and she's a big girl. She's not small, so.

Yeah. Good job, mama.

Yeah. That's so funny. Yay. Okay. Well, we have a few more questions.

Let's take one of our last breaks. Welcome back to Newbies. We are continuing our topic. So for the listeners who love you, I will say that I found you online, like I find so many of our great, , guests and experts. But you have a lot of fun stuff on your Instagram. Can you shout out your Instagram handle?

And then do... Are you on Facebook or TikTok, or is it predominantly just Instagram?

Yeah. Um, I do most of my posting on Instagram. I am on Facebook, but, um, mostly Instagram. So my handle is Aisha Michelle, so A-I-S-H-A Michelle. Um, and I'm pretty responsive and active on there, so I would love to connect with anyone.

Yay. And so I always like to end our episodes with something uplifting for the moms in the trenches, because I know when I found this podcast before I was hosting it, I was in the trenches. I was Googling, looking for whatever I needed at the time, right? And so this episode obviously is about hitting protein goals and getting your body moving.

So what would be some advice you have for the new mothers who are in the trenches right now, whether that's not eating enough, right? And they're like, "Geez, all I eat- Yes ... is three muffins." Which girl, I've been there, you know? Or I'm not moving enough and it's like I have a sleepy newborn and I just Netflix and chill, you know?

So which I've also- Yes ... been there too. What is some advice you have for new mothers who are in the trenches and want to move their body and eat more protein?

Yeah. So I would first say, like, the trenches are real. Yes. The trenches are so real, and it's so hard, especially if you feel like you're alone or if you don't have that support.

Um, so I, like, my first piece of advice would be to just to find another mom, and that doesn't- Mm ... matter if she's in her, you know, her fresh postpartum phase or she has a toddler. Like, moms are still moms at the end of the day, and we are gonna help whoever needs it. So reach out to me. I'm happy to support anyone.

Um, I was grateful to have a few moms who were around the same stage postpartum as I was. So those 4:00 AM texts that I would send would actually get responses, and I'm like, "Girl, you're up too?" Like, that- ... was helpful. And so just finding that person who you can talk to and text and vent about all the things, like, that is my number one advice.

Number two is, like, if you don't know what to eat, eating was actually hard for me postpartum, grab a smoothie. Like- Mm ... just grab a smoothie. Um, just a protein bar. Like, anything quick that you can grab and just tell yourself that you are feeding yourself If you're feeding my little one just asked for more snackies.

Um, you're feeding yourself in order to be the best parent that you can be for your child. Whether you're nursing or not, you're feeding yourself so you can have what you need and the energy that you need to take care of your baby. Um, that really helped. And then, um, just, this was also a weird one for me, um, scroll on social media because I forgot that I was a person.

Like I forgot- Yeah ... that there was life outside of myself, and actually scrolling on social media reminded me that there's a whole world out there that I that I'm a part of. And it kind of brought me back to reality, if that makes sense. Because the trenches, you're so engulfed in them.

Absolutely. I love that you said scroll social media.

I, my algorithm always gets changed up, right? I have a three-year-old who grabs my phone, and I let her watch some Reels. You know, but now, you know what's- Yeah ... so funny that's been popping up is we have a betta fish, and so I'm always looking at like other betta fish, and she likes watching betta fish. Um, I love the outdoorsy Reels I get on my phone of like betta fish- Yeah

or like I'm in the South, and so a lot of people, um, paddleboard and they run into like alligators or whatever. And- Yes ... I love the outdoorsy Reels that I get because it's like, "Ugh, I should go outside." Yeah. I live steps from the ocean, honestly. Right. And so yes, it really does bring me back to reality of like, oh my gosh, we've been sitting inside all day, and even if the TV's off, you know, you still feel kind of enclosed.

Right. And so yes, grab some water, grab a cheese stick, let's take a walk or something.

Yes.

I- that's such a, yeah, 'cause it's a positive for social media. 'Cause sometimes with doom scrolling it can get kind of negative and scary. Right. But yeah, I think having the right algorithm definitely helps. And yeah, looking at other moms posting great content about, "This is what I did to help, and this is what got me- Mm-hmm

to eat more or move my body more," is so helpful. And I think it's finding your right tribe, your right community, you know? Yes. And so important. Yay. Well, thank you again so much for coming on our episode. This has been so uplifting. I feel better. I might take a walk later.

Aw. The

weather's still kind of crappy.

Oh, how funny. Well, yay. Thank you. Thank you.

Thank you so much for having me. It was so fun to be here.

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