{"id":2725,"date":"2024-07-02T21:02:58","date_gmt":"2024-07-02T21:02:58","guid":{"rendered":"https:\/\/high-end-life.com\/?p=2725"},"modified":"2024-01-04T16:12:04","modified_gmt":"2024-01-04T16:12:04","slug":"nathalia-melos-postpartum-workout-and-nutrition-plan","status":"publish","type":"post","link":"https:\/\/high-end-life.com\/?p=2725","title":{"rendered":"Nathalia Melo’s Postpartum Workout and Nutrition Plan"},"content":{"rendered":"

Being strong <\/em>has been a lifelong priority for NFPT-certified trainer and Bikini Olympia champion Nathalia Melo, who purchased her first gym membership at age 14. Of course, the Brazilian native continued to exercise throughout both of her pregnancies, which occurred just 14 months apart. Melo took courses in prenatal and postnatal training and used what she learned to make smart modifications to her workouts. \u201cAfter I had my son, I was able to adjust my training and get back into shape fairly quickly \u2014 not because I just \u2018snapped back\u2019 but because I did the correct things,\u201d she says. <\/p>\n

Other women noticed her remarkable rebound and began asking for advice. Melo quickly realized the marketplace was void of well-researched, expert-backed exercise programming for moms who actually cared about their health and fitness \u2014 and not just about aesthetics. And so was born the Mother Strong League. <\/p>\n

The Mother Strong League<\/h3>\n

Unlike many other postpartum nutrition and workout plans, the Mother Strong League doesn\u2019t take a one-size-fits-all approach. Detailed questionnaires help Melo\u2019s team \u2014 which includes pelvic floor specialists, OB-GYNs and other certified experts \u2014 decide which of the five program phases is most appropriate for an individual\u2019s needs. Factors such fitness goals, when the member gave birth, whether she\u2019s breast-feeding and pelvic health concerns determine the best approach for a specific member. <\/p>\n

Once she joins, a member gradually works her way through the carefully programmed phases that best suit her needs. \u201cWhen you\u2019re recovering from pregnancy, you\u2019re basically recovering from an injury,\u201d says Melo, who explains that the early program phases take more of a rehab approach and primarily deal with the pelvic floor and abdominal separation (diastasis recti). From there, the women progress safely and gradually, a progression that Melo notes is missing from most postpartum workouts, which often implement protocols such as high-impact exercise, aggressive abdominal workouts and calorie-restrictive diets. All these can have long-term negative effects on a woman\u2019s body as well as her self-esteem.<\/p>\n

Postpartum Support<\/h3>\n

Melo learned from her own experience as a mom that her workouts had to be adaptable for her ever-changing body \u2014 as well as flexible and realistic. \u201cI came from an \u2018intense or nothing\u2019 mentality, but after I had kids, I realized that that type of training wouldn\u2019t suit the life that I had now,\u201d Melo says. So she designed interchangeable, time-efficient workouts that could be done either at home or in the gym. <\/p>\n

A restrictive diet plan didn\u2019t work for Melo postpartum, and therefore she knew it wouldn\u2019t work for her community either. \u201cA lot of coaches tell you to eat six meals a day, but for women who have kids and who work, that isn\u2019t realistic or sustainable,\u201d she says. \u201cI teach members how to create a meal plan that fits their lives and not the other way around.\u201d <\/p>\n

Moreover, new moms and moms-to-be need support, and to that end, Melo is personally available to every member of her community. She hosts live Q&As on her Facebook page and answers every single question that\u2019s submitted. And though she admits her involvement has a tendency to take over her life, the personalization it affords her members is worth it. \u201cI take a lot of pride in it,\u201d she says. <\/p>\n

Energy Abounding<\/h3>\n

For Nathalia Melo, supplements play an important role in postpartum health. \u201cSleep-deprived moms are always asking me, \u2018How do you have the energy?\u2019 That\u2019s when I think supplements can play an important role,\u201d Melo says. She often recommends Dymatize PreW.O. for energy and ISO100 protein powder for fuel. \u201cWomen often struggle to reach their protein intake for the day, so that\u2019s when I encourage them to use a protein shake,\u201d she says, noting that breast-feeding women should consult with their doctors before taking any supplements.<\/p>\n","protected":false},"excerpt":{"rendered":"

Being strong has been a lifelong priority for NFPT-certified trainer and Bikini Olympia champion Nathalia Melo, who purchased her first gym membership at age 14. Of course, the Brazilian native continued to exercise throughout both of her pregnancies, which occurred just 14 months apart. Melo took courses in prenatal and postnatal training and used what she learned to make smart modifications to her workouts. \u201cAfter I had my son, I was able to adjust my training and get back into shape fairly quickly \u2014 not because I just \u2018snapped back\u2019 but because I did the correct things,\u201d she says. Other […]<\/p>\n","protected":false},"author":1,"featured_media":2727,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3],"tags":[114,204,205,206,203,207],"class_list":["post-2725","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-womens-health","tag-healthy-living","tag-mind-and-body","tag-motivation","tag-style-and-beauty","tag-womens-fitness-personalities","tag-womens-health","post--single"],"_links":{"self":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts\/2725","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2725"}],"version-history":[{"count":1,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts\/2725\/revisions"}],"predecessor-version":[{"id":2895,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/posts\/2725\/revisions\/2895"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=\/wp\/v2\/media\/2727"}],"wp:attachment":[{"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2725"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2725"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/high-end-life.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2725"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}