How do models get back in shape after pregnancy? Have you ever felt a bit jealous of the models of Instagram… Miranda Kerr, Candice Swanepoel.
They have a baby, then boom! They are back on the runway. How do models get back in shape after pregnancy anyways?
I fell in love with exercise because it brought me stability in the midst of anxiety. It was something I could control when motherhood felt out of control. But, I’ll be honest, I fell in love with movement first.
But then I started to wonder if there was anything else I was missing. Because even though I exercised and ate what I thought was reasonable, I certainly didn’t look like a model.
Giving birth gave me a love and appreciation for my body so deep, that in many ways, I stopped caring about my size. But, as I developed my love of movement, my mind started dwelling on one question.
If the discipline of exercise, of showing up to my exercise zone day after day, has brought so many benefits into my life, what else was out there that I was missing? Would it be possible for me to have a model body? I was putting in the work… could I tweak what I was doing to get bette results?
Clearly these gorgeous women held secrets I didn’t. And I wanted to uncover them.
I set out on a journey, and this is what I found out.
Dr. Charles Passlers Crazy Effective But Super Basic 6 Fundamentals For A Model Body
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Models certainly don’t achieve their dream body’s on their own. They have something many of us lack, personalized care. Who do models turn to for advice?
Models like Bella Hadid, Adriana Lima, and Amber Valletta are just a few of the supermodel clients who have turned to Dr. Charles Passler to increase metabolism and decrease body fat.
Let me introduce you to Dr. Charles Passler. Think of him as the health world’s da Vinci, a virtuoso conductor of the symphony of vitality. With a wealth of knowledge amassed over decades, Dr. Passler has become a go-to expert for individuals seeking personalized and transformative solutions to their health concerns.
In his program, there are 6 essential fundamentals. Without which, that model body will likely stay out of reach.
These critical factors are sleep, diet, exercise, stress management, hydration and breathing.
Let’s dive into each one and see what we can learn about how models, and you, can reclaim that gorgeous shape after having a baby.
How Models Get Their Body Back In Shape Step 1: Sleep
Woah, did I just say sleep and new mom in the same sentence. I know what you are thinking. That is impossible. I know it’s not really fair to talk about. But on the other hand, it is so important. Because who gets robbed of health, energy, vitality and a chance to repair when a baby doesn’t sleep? Mom.
Sleep helps with many things that are crucial for getting back in shape.
- Metabolism Regulation: Imagine poor sleep as a mischievous trickster of your metabolism, sneaking in to create chaos. When you sleep poorly, hormones like leptin and ghrelin, which regulate appetite, get out of balance making you feel more hungry and making it next to impossible to feel full. So if you’ve ever felt crazy insatiable after a night of no sleep, it’s likely because of your hormones.
- Stress Leading To Belly Fat: If you’re not getting sleep, you likely have an abundance of cortisol in your body. Cortisol, the stress hormone, can be quite the mischief-maker by inviting belly fat to the party. It’s like the bouncer who lets extra calories sneak into the VIP section of your waistline, making it the go-to spot for unwanted fat storage.
- Muscle Mass Preservation: While you snooze, your body transforms into a repair and rebuild workshop, especially for those muscles. A good night’s sleep is like the secret sauce for holding onto your lean muscle while shedding those pounds. Remember, muscles are the calorie-burning superheroes, and keeping them around is like having your own personal metabolism booster.
You give a lot to your baby. That said, good sleep is the foundation of health and success for everyone in your family. It is necessary for growth, health, safety, and happiness.
So What Are Realistic Sleep Expectations?
Dr. Passler recommends 7-9 hours of sleep a night. Yes, that much!
But when would that be appropriate with a little one?
Unfortunately, it’s not going to happen right away.
Babies are physiologically hungry at night when they are born. If it feels like they just need to be touching you and nursing all night, you are not alone and this is perfectly normal – at first.
Fortunately, by about three weeks, breastfeeding has usually been established and the constant cluster feeding should resolve. But that doesn’t mean perfect sleep.
By three to four months old, babies can start having longer periods of sleep. At this age, six to seven hours of continuous sleep is a really good stretch. But, just because your baby is sleeping in longer stretches, doesn’t always mean they are sleeping longer stretches at night.
Luckily, at least half of infants naturally achieve what scientists have defined as “sleeping through the night”—sleep without interruption from 10:00 p.m. to 6:00 a.m by five or six months.
If you are at 6 months and beyond and your baby isn’t sleeping, start with sleep school. Sleep is the foundation of health and energy. Do get some support around setting up good habits for you and your little one.
How Models Get Their Body Back In Shape Step 2: Diet
If you took our birth course, you learned our favorite rule about nutrition, that is also repeated by Dr. Charles Passler. What is it you ask?
Half your plate should be full of non-starchy vegetables. After that, we recommend filling about 1/4 with protein and fats and the other with carbs if you like them.
Of course, in the postpartum days, you probably are not going to go on a cleanse or significant calorie reduction. Especially if you are breastfeeding. But, focusing on making sure you are getting enough of what you need can help you cut out what you don’t.
If you’re like me, having a plan to follow can be a great help. That’s why I love the 2B Mindset program for moms looking to eat right to build the sexy body they want.
Ilana Muhlstein is the visionary behind the 2B Mindset program. She’s not just the creator; she’s a living testament to its power, having shed over 100 pounds herself. With a bachelor’s degree in nutrition and dietetics from the University of Maryland and a master’s degree in applied nutrition from Northeastern University, she’s got the knowledge to back it up.
But here’s the real kicker: 2B Mindset isn’t just another diet. It’s a game-changer that’ll have you savoring healthy eating like never before. Ilana doesn’t just show you what to eat; she uncovers the secrets behind your eating habits and helps you ignite a love affair with food. Brace yourself for a transformation that’s as enjoyable as it is enlightening!
How Models Get Their Body Back In Shape Step 3: Exercise
How often do models work out? You may be surprised the time in the gym is way more manageable than you might have expected. According to the Victoria Secret Model Diet, models work out 3-5 times a week for an hour plus at each session. While this is a commitment, it’s also very doable.
So whether your favorite exercise is Pilates like Lameka Fox, body weight movements like Josephine Shriver, or cycling like Kelsey Merritt, you can count any movement that makes you happy towards your exercise goal.
If you’re on the hunt for a fitness app that offers a diverse range of workouts led by expert trainers, all from the comfort of your home, look no further than the Bodi app.
I personally jumped on board a year ago, and it’s been a game-changer. With hundreds of workouts to choose from and a growing list of programs I can’t wait to dive into, it’s become my fitness sanctuary.
Currently, my go-to routine is a dynamic 30-minute cardio or bike session followed by some intense at-home weightlifting. I’m loving the incredible results.
But wait, there’s more! Sign up for a total solutions pack through my link, and you’ll gain access to our motivational group. Plus, if you complete your first 3-week exercise program, I’ll treat you to a $100 Viouri gift card, because you absolutely deserve it! Your fitness journey just found its perfect companion.
How Long To Get A Six Pack After Having A Baby?
Let me hit you with some motivation that’s as strong as your determination to achieve your goals:
According to the American Council on Exercise, a safe and manageable rate for losing body fat that will stay off, is about 1% -3% per month. Now, let’s put that into perspective: The average woman in the United States carries around 40% body fat, while models or women flaunting those enviable six-packs typically have about 14-20% body fat.
So, if you’re on a mission to transform your body and reach that 14-20% range, it might initially sound like a marathon. I get it; we often crave instant results when setting new goals. But what if you rewired your thinking? What if you decided that today is the day you wholeheartedly commit to your health journey?
Imagine this: You have the potential for a lifetime of having that model body you dream of, stretching across decades, but it all starts with the work you put in now.
Here’s a powerful nugget of wisdom from the remarkable Charles Passler: “Anybody on the planet who is successful at anything is successful because they are willing to accept the cost required to make it real.” To attain that model body, you’ll need to discover healthy foods you absolutely adore, find movement that brings you joy and aligns with your body, and establish routines that are not just sustainable but genuinely rejuvenating.
So, why not take that first step today? Embrace the journey, relish the process, and watch your transformation unfold over time. Your future self will thank you for the commitment and dedication you start showing today.
Workout With Me To Stay Motivated!
Getting to the gym or showing up to a class on time was so difficult for me when I had a newborn. Plus, live classes + childcare was so expensive. That’s why I turned to the Bodi app for in home workouts to get back in shape. What do you get when you workout with me via the Bodi app?
The Bodi app + Total Solutions Pack is a comprehensive fitness and nutrition package designed to help you achieve your health and fitness goals. It typically includes a combination of the following components:
- Fitness Programs: These are workout programs developed by Beachbody’s team of expert trainers. These programs cover a wide range of fitness styles, from high-intensity interval training (HIIT) to yoga and everything in between. Examples include P90X, Insanity, 21 Day Fix, and more. You will never run out of creative and interesting ways to move! A total solutions pack gives you a year long membership for less than the cost of a dinner out.
- Nutrition Plans: Beachbody emphasizes the importance of a balanced diet in conjunction with exercise. The Total Solutions Pack often includes access to nutrition plans and guides tailored to the specific workout program you choose. These plans help you make healthier food choices and manage your calorie intake.
- Shakeology: Shakeology is Beachbody’s flagship superfood shake. It’s a nutrient-dense protein shake designed to support your overall health and fitness goals. It can be used as a meal replacement or a healthy snack.
- Supplements: Some Total Solutions Packs may include additional supplements, such as vitamins, minerals, and performance-enhancing formulas to help support your fitness journey. Not to mention collagen! Which is the trending supplement to heal skin after giving birth.
- Access to Online Community: Many Beachbody packages grant you access to an online community or support group where you can connect with others pursuing similar fitness goals. This community provides motivation, accountability, and tips for success.
- Fitness Equipment: Depending on the specific package, you may also receive fitness equipment, such as resistance bands, dumbbells, or workout mats, to enhance your training experience.
- Exclusive Content: Some Total Solutions Packs offer exclusive content, including bonus workouts or advanced fitness challenges to keep you engaged and challenged.
These packages are designed to provide a holistic approach to health and fitness, combining effective workouts, balanced nutrition, and community support. They are often customizable to fit your specific needs and goals, making it easier for you to embark on your fitness journey and achieve your desired “beach body.”
Join me today. I’d love to workout together.
How Models Get Their Body Back In Shape Step 4: Stress Management
Let’s dive headfirst into the world of high maintenance living—because you deserve it! As the wise Dr. Charles Passler once pointed out (and I wholeheartedly agree), it’s crucial to prioritize activities that melt away stress and leave you feeling like a warm, gooey marshmallow. Think massages, spa days, indulging in the soothing embrace of an infrared sauna, or simply practicing meditation.
Honestly, I’ll admit that this was a tough shift for me too. There was a time when my go-to stress relievers were all about food – usually junk food. But, over time, I discovered the magic of connecting with friends, treating myself to pampering manicures, and fully embracing the high maintenance life.
Here’s a scientific tidbit to ponder: Managing stress is not just a luxury; it’s essential for weight management. Stress triggers the release of cortisol, a hormone that can lead to increased appetite and fat storage, particularly around the midsection. So, if you’re a new mom, remember that seeking positive ways to destress, whether through spa days, therapy sessions, or heartfelt conversations, can be a game-changer—especially when life feels overwhelming with responsibilities.
How Models Get Their Body Back In Shape Step 4: Hydration
Are you ready for a fascinating and practical tip that could change the game for your health? Well, here it is:
“Long-term hydration is the single best thing we can do to prevent chronic illness.” These words come from the renowned Dr. Dana Cohen, an integrative medicine specialist based in New York, and coauthor of the groundbreaking book, “Quench: Beat Fatigue, Drop Weight, and Heal Your Body Through the New Science of Optimum Hydration.“
Now, let’s get down to the nitty-gritty of staying well-hydrated. The new golden rule is simple: you should aim to drink roughly one-half of an ounce of water for every pound you weigh. For example, if you weigh around 130 pounds, that translates to a daily hydration goal of at least 65 ounces—equivalent to a whopping 2 Stanley thermos flasks!
So, grab your trusty mega-sized mom cup and make it your sidekick, no matter where you go or what you’re doing.
And here’s an extra hydration hack: If you’re looking for even more hydration firepower, consider adding a hydrating energy drink to your water routine. While many sports drinks are packed with sugar and artificial additives, options like Bodi’s hydrate offer a healthier balance of carbohydrates and electrolytes, promoting even better fluid absorption. Stay refreshed, stay energized!
How Models Get Their Body Back In Shape Step 4: Breathing
Are you ready for another super easy win? After you have your exercise and diet plan in place, let’s talk about something even easier to influence – your breath. How important is breath? Well, let’s see what James Nestor, the author of Breath: The New Science of a Lost Art says.
“For every ten pounds of fat lost in our bodies, eight and a half pounds of it comes out through the lungs; most of it is carbon dioxide mixed with a bit of water vapor. The rest is sweated or urinated out. This is a fact that most doctors, nutritionists, and other medical professionals have historically gotten wrong. The lungs are the weight-regulating system of the body.”
― James Nestor, Breath: The New Science of a Lost Art
The health benefits of breathing correctly are astonishing. One of the many benefits is that the sinuses release a huge boost of nitric oxide, a molecule that plays an essential role in increasing circulation and delivering oxygen into cells. Immune function, weight, circulation, mood, and sexual function can all be heavily influenced by the amount of nitric oxide in the body. Nasal breathing alone can boost nitric oxide sixfold, which is one of the reasons we can absorb about 18 percent more oxygen than by just breathing through the mouth.
So if you are really looking for a way to maximize all the hard work you’re putting in – slow down your breath and breathe through your nose. It makes a difference.
How Do Models Get Back In Shape After Pregnancy Conclusion
In simple terms, what models teach us about getting back in shape after pregnancy is really about taking care of ourselves in a loving way. It’s not just about looks, but about feeling good inside and out. By paying attention to things like sleep, eating well, moving our bodies, managing stress, drinking enough water, and breathing deeply, we can help our bodies heal and feel better after having a baby.
Sleep is like a magic healer, and eating good food gives us energy. Moving our bodies in ways that feel good can make us strong and happy. Stress is normal, but we can learn ways to handle it. Drinking water helps our bodies work well, and taking a moment to breathe deeply can calm us down and make us feel better.
Remember, everyone’s journey is different. We can learn from models, and we should be kind to ourselves and do what feels right for us. And if you have any pain when you move, talk to a PT and look to see if you have Diastasis Recti. By taking these simple steps, we’re not just taking care of our bodies – we’re celebrating the amazing journey of becoming a mom and making sure we’re healthy and happy along the way.
