(outfit)

I’m about 4 months postpartum right now and wanted to write a post describing my experience with postpartum anxiety so far and how exercise has helped me.  We all know that I enjoy exercising and I’ve always said that it helps me manage my anxiety (that I have had prior to pregnancies) but it has been even more of a help now than ever before.

So, to backtrack a bit, exercise is now a hobby (yes, I do it because I enjoy it not because I *have* to) that I started originally for physical reasons…probably not unlike most people. Want to firm up here, lean out there, etc. Yes I was an athlete my whole life so being active was part of my lifestyle, but going to workout for me & not for soccer was something different.  So yeah- I started because I wanted to see certain results (which, sidenote, did not happen until I started doing Besst Workouts circuits) but now I continue to do it because of how it makes me feel mentally and emotionally.  Once I really realized what a difference it made in my mood and my anxiety, I couldn’t not get out there and do it. I could tell such a big difference in days when I work out as opposed to days that I don’t.  I’m a better person & better mom when I do it.

Enter: the first 6 weeks postpartum when you’re not supposed to exercise.  I am a very compliant patient, so I abided by doctor’s orders and did not exercise prior to getting cleared with the exception of going on walks, which they said was okay to do.  I did also do my breathing & pelvic floor exercises from my Postpartum Guide a few days after giving birth…it’s fine to do those whenever YOU feel ready so long as there are not other contraindications from your doctor.  But yeah, other than that I didn’t exercise.  No weights or circuits or running or any of that.  And I missed it.  And I could tell mentally how much I needed it.  It’s my me-time, and while I felt so incredibly grateful to have a newborn, it’s just extremely draining!

I totally understand why you’re not supposed to workout for at least 6 weeks prior to getting cleared from your doctor.  You are healing and you are sleep deprived.  You need rest.  The first week especially, I had really bad baby blues.  I didn’t have those after my pregnancy with Emma, so they took me by surprise.  Every day around 5pm I’d start to feel so low…I told Craig it felt like my emotions were completely bottoming out.  I would feel hopeless and so depressed & anxious, and would just cry.  Luckily those intense feelings subsided after the first week…but my already-existing anxiety seemed to become worse postpartum.  And I knew that once I was cleared to workout again, that I’d start feeling like myself and mentally less weighed down.  I knew it would help.

With my postpartum anxiety…it really mostly is centered around something happening to my children or to me or Craig. I battle thoughts of all these worst case scenario things happening, basically all the time.  Once I was able to start working out again, things gradually have become lighter.  I do still struggle with PPA but I’m also seeing a therapist through Better Help online.  I highly recommend talking to someone if you are having any mental health concerns.  It’s been another invaluable tool.  I also like how Better Help gives you a questionnaire so that they can match you with the best counselor for your needs. I was able to find a female, Christian-based therapist to help me and she has been wonderful.

But back to exercise…its just something that I want to encourage anyone to do who might be feeling overwhelmed, stressed, anxious, whatever it may be.  Check out this article about the “Happiness-Boosting Benefits of Working Out“, where I grabbed the quote below:

Due to the neuroplasticity of the brain, exercise can even improve the function and structure of the brain over time. This shift can change and improve the quality of an individual’s thoughts and have a positive reduction effect on anxious or ruminating thinking patterns. Through repetition, individuals can even rewire the way they think about and respond to stress.

That’s pretty cool if you ask me. The article also describes how “If you are looking to enhance the happiness-boosting power of exercise even further, you might consider exercising with friends or getting involved with an exercise community.”  Which is another big thing for me with working out…I absolutely LOVE knowing I’m doing my Besst Workouts circuits alongside a community of women that uplift & motivate.

Just know, if you’re struggling with postpartum anxiety, you are not alone.  Even if it’s just a walk or yoga or something, I encourage you to do whatever you can to move your body when you’re physically able to.  Mentally, you will be so glad that you did.  I know I always am!

xo,

Bess

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Knowing when to return to running postpartum can be tricky. It is most certainly going to be different for everyone but at the very least, your body needs the minimum 6-8 weeks rest after giving birth.  Most likely, you will need more time than that, and that is okay!  Even with my two separate pregnancies, my return to running looked much different.  After my first, I ran 3 miles the day I was cleared at my 6-week check up and felt fine.  Had it caused pain or discomfort, I would have stopped and dialed it back.  With my second, it has been a slower, more gradual return.  I’m 12 weeks postpartum currently and I just ran 3.5 continuous miles outside.  It’s important to always listen to your body and take it slow rather than rushing back and risking getting injured.  Below are another 5 important things to consider regarding when to return to running postpartum.  Check them out below!

When to Return to Running Postpartum: 5 Important Things to consider

1. You’ve been cleared by your doctor and you’re no longer having any bleeding.  If you’re still bleeding, that is a sign your body is still healing so going out to pound the pavement won’t be conducive to that.  I know being patient is tough, but it’s important in the long run!
2. You’ve been doing core & pelvic floor rehabilitation. If you need guidance on core & pelvic floor rehab exercises, check out my Postpartum Fitness Guide.
3. You aren’t having any pain or leakage during your current daily activities.  Pain and/or leakage indicates your body still needs time to continue to heal.  It has just been through a lot with pregnancy, labor, & delivery!  And the postpartum stage is arguably the most difficult of them all, throwing in lack of sleep on top of everything.  Give yourself patient & grace.
4. You are able to walk for 30-45 minutes without any pain, leakage, pressure through pelvic floor, or other issues.  If not, first work to build your walking endurance back up first.  Jumping into more intense exercise too quickly can lead to injury.
5. You’ve been strength training.  Building that strength up is so important so that your muscles can offset any imbalances that were created during pregnancy and support your body when you finally do get back out to run.  Then, when you do get back out there, you will feel stronger and more prepared.  Focus on the posterior chain and single leg exercises to build up strength & balance in glutes, quads, hamstrings, & calves.

Again, I want to reiterate it is so important not to rush back into it.  Start your postpartum fitness journey with the core & pelvic floor rehab work, then (once cleared by a doctor) you can incorporate walking, strength training, and eventually running.  Be patient and just know it’s a marathon, not a sprint (running analogy, sorry but I *had* to!)

xo,

Bess

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When I was pregnant with Emma, I kind of *briefly* explored the idea of prepping some postpartum freezer meals, but ultimately just never got around to doing it and didn’t feel all that motivated to do it. The second time around, however, has been a different story.  I think because since I have a toddler now and a lot of our evening routine currently revolves around her bath & bedtime, that when we throw a newborn into the mix, it will just be nice to have some easy meals that are ready to go to take another thing off our plates.

I also just want to be able to rest and soak in the newborn time as much as possible, too, while still making sure I’m feeding my family.  Little things to make life easier, right?!

Now, none of these recipes are my own creation but I have noted when I’ve made some additions or tweaks just based on personal preference.  I’ve linked the original recipes for you.  Each of these make large 9×13 casserole size portions (sometimes I split them into two 8×8 portions) so I know they will each feed us for at least a couple of days!  Also, these are the pans I’ve been using but I am covering with aluminum foil, not the lid it comes with. Then I’ve been writing what the dish is + the cooking instructions on a post-it note with packing tape over it.  You could just write directly on the foil with sharpie but for some reason mine wasn’t writing well, so I did this instead.

I hope you find these postpartum freezer meals helpful!

Postpartum Freezer Meals

Chicken Pot Pie + Buttermilk Biscuits – made mostly according to the directions but I used pulled rotisserie chicken as a shortcut, as well as store-bought biscuits.

Baked Spaghetti – used whole wheat spaghetti

Chicken & Sweet Potato Black Bean Enchiladas – used pulled rotisserie chicken, omitted corn, added diced green & yellow pepper. also used pre-chopped sweet potatoes.

Chicken Broccoli Rice Casserole – used pulled rotisserie chicken and frozen broccoli (lightly steamed before mixing in)

Mexican Lasagna – omitted corn, added chopped green, yellow, & orange peppers as well as both pinto and black beans.

Broccoli Chicken Bacon – used frozen broccoli (lightly steamed before using) and pre-chopped sweet potatoes instead of regular potatoes. Also used turkey bacon instead of regular bacon.

Southwest Chicken Alfredo – used that recipe but made several swaps- omitted onions & honey, used shredded Mexican cheese instead of cheddar, used a can of Ro-tel instead of plain diced tomatoes. I also just used pre-made taco seasoning instead of making my own! But, it didn’t specify how to freeze, so I searched around for other similar dishes and found one with instructions: Allow to cool. Cover and label, then place in freezer. (You may want to use a disposable aluminum pan for the freezer.) When ready to use, remove from freezer the night before and allow to thaw overnight in the refrigerator. Bake at 350 degrees Fahrenheit for 20-25 minutes, until top begins to brown slightly and sauce is bubbly. Remove from oven, garnish with parsley (if desired) and serve.

Root Vegetable Casserole – I wanted a meatless option & this was really easy to make.  I used sweet potatoes, carrots, & parsnips. I made my life a little easier by doing canned sliced carrots and pre-cut sweet potatoes!  Would also make a great side dish for Thanksgiving!

I will update this post if I make anything else!! But I only have so much room in the freezer haha, so we shall see!

Do you have any favorite freezer meals? If so, share them in the comments below!

xo,

Bess

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Lately I have been getting a lot of questions around postpartum fitness and my postpartum experience with Emma.  Honestly, even though it was only a couple years ago it is hard to remember every detail, but luckily I did write some posts back in 2019/2020 that have all of that.  I am going to share a postpartum posts recap below so that they are easily accessible to find & read.

I will be sure to share my postpartum experience with baby #2 as well when the time comes, but what I do remember is that it is both an incredibly beautiful and often difficult time (sleep deprivation, whew!) but you are doing the most amazing thing in the world being a mama, so please give yourself time, grace, and several pats on the back.  Regardless of if you feel like you’ve gotten your fitness back or if you haven’t done a single workout, you are doing a great job so please know that!!

Here are the posts:

• 14 Weeks Postpartum Fitness Update
• Getting Back to Working Out Post-Baby
• 6 Months Postpartum Fitness Update
• 6 Things I Didn’t Expect After Having a Baby
• New Mama Must Haves

xo,

Bess

The post Postpartum Posts Recap appeared first on Bess Harrington Carter.

A question I got a lot when I was pregnant was what leggings I liked for my workouts or just to wear around for support.  Because let’s be honest, it gets pretty challenging to find something super comfortable once your belly is so big!  You may remember I shared that I loved these Movemama leggings that I loved back when I was pregnant, but they are also great for postpartum!  They are designed so that you can roll them down for support for your core after giving birth.  I still just wear them around because they are cute, stretchy, and comfy…and I love the pockets too.

Here’s me in the leggings when I was almost 9 months pregnant:

Movemama Apparel recently launched their dual direction zipper nursing sweatshirt and it’s so cute.  The zipper is hidden which is nice, and it zips both ways from both sides.  There are also thumbholes which y’all know I loveeee on a top!  I love that it’s great with athleisure style but also would be really cute just with some jeans, too.

I am wearing a medium in both pieces.

Another thing that I really love and admire about Movemama Apparel is that it was created and is fully funded by a mama right here in North Carolina.  As I work on launching goldbraid, I have so much respect and such a different perspective on what goes into creating these things.

Be sure to check out her Amazon store here and follow on Instagram here!

SHOP THE POST:

xo,

Bess

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I wrote a post with our newborn must haves here but then realized I neglected to write a post addressing my new mama must haves! Going to share the items I used a ton and why in this post so hopefully it’ll be helpful for you!  We are just under 7 months in at this point so these are the things I’ve used up until this point!  The good news is, you don’t really NEED a whole lot (I mean, a solid night’s sleep and/or an IV of caffeine would be greaaaat) but some things can make life a little easier as you transition into what life looks like with a new babe!

New Mama Must Haves

Comfortable Nursing Bras– I felt like this was really important and so I tried on a bunch to see which ones were most comfortable.  I got this one for everyday/regular outfits.  This one is a sports bra that I wear if on a walk or hike with her just in case I need to nurse.  And these are my lounge bras that I wear around the house (or with big sweaters/sweatshirts because they are SO comfortable).  I have found I prefer to just be able to pull up my shirt and the bottom of my bra to nurse rather than be unclipping the clasp and trying to get my boob out of a bra.  It’s just easier for me and is my personal preference, but sometimes that’s not always feasible so I do think it’s good to have one of the regular bras in case you need to wear them.

Nipple Cream– I tried this lanolin nipple cream as well as the Earth Mama nipple butter and I preferred the Lanolin kind….I liked it just a little bit more.  But used this for those first few weeks as we got used to nursing and it’s nice because you don’t have to wash it off before nursing.

Robe– You might not be getting dressed for a few weeks so I think a comfy & pretty robe can still make you feel like maybe you’re at the spa (while you’re delirious and sleep deprived?!) but really I still wear my black robe all the time when I’m getting ready.  Robes are just good things to have in general!  I def recommend black for the hospital and those early days because there’s lots of potential stains and black will cover it up.

Button Down Pajamas– The middle of the night feedings are a lot easier with these button down pajamas…and they are SO soft. I have the short sleeve and the long sleeve versions!

Wrap Style Baby Carrier– We had the Solly wrap, but there are others like the K’tan, Moby, and Ergo that are pretty much the same thing.  These are just great for wearing around the house so you can still “hold” the baby but be hands-free to get things done if you need to.  We also used this on Emma’s first plane ride.  For a soft structured carrier, we got the Ergo 360.

Then of course something else I used daily and still use frequently is a pump… I have a Spectra.  I use these bags to store the milk.  But other than that, as you get into the swing of things with your new routine, you’ll find you can start getting back to your old faithfuls and feeling like more of “yourself” again.  I’m sure I forgot something…mom brain is real! Ha…I’ll update if I think of anything else but def leave me your new mama must haves in the comments!

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xo,

Bess

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This post is not intended to be medical advice.  I am simply sharing what works for me.  Talk to your doctor before starting any new supplements.

Around 3 months postpartum, I started experiencing postpartum hair loss.  It was coming out by the clumps and it was worse when I would shower and wash my hair.  So much hair would come out in the shower!  I felt like it was never going to end and that I was for sure going to be fully bald.  I’m 6 months postpartum now and I think it has started to slow down and go back to normal.  It’s likely that my hormones just balanced back out and that’s why I am noticing an improvement, but I also wanted to share what I’m using to help with postpartum hair loss because I do think that these products can really help not just with the hair loss, but also with making it appear and feel thicker.

What I’m Using to Help with Postpartum Hair Loss

1. Collagen.  I didn’t think that this would help but when I was talking to my doctor, she recommended it and so I tried it.  I put one scoop in my coffee each morning and I do feel like it’s helping my hair be stronger.  My skin and nails are also looking better since taking it.
2. Hair, Skin, & Nails Extra Strength Vitamin.  A bunch of women on Instagram recommended extra strength biotin so I got these.  I really like them.
3. Postnatal Vitamin.  I think that this could also be helpful because it’s specifically designed for the postpartum mama.  I take it every day as my multivitamin and think it helps because it has “higher amounts of A,C,D,K, thiamin, niacin, K1, Calcium, Magnesium, and B Vitamins, this will nourish and replenish your body after giving birth, enhance breastmilk nutrition, and keep up with increased energy demands throughout your postpartum period.”  So there are other bonuses as well.
4. Lots of greens!  I’ve been eating spinach every day because it’s high in iron which my doctor said would also help with the pp hair loss.
5. Alterna Caviar Hair Care Products (*disclaimer: Alterna sent me a bunch of their products to try out.  From there I created a lineup that I felt worked best for my hair.)
   1. Densifying Shampoo. I really think that his has helped my hair be exactly what it says…more dense!  I am really happy with this shampoo and a little bit goes a long way.
   2. Replenishing Moisture CC Cream.  I use this as a heat protectant but also because it is designed to make your hair stronger (among other things) so I put this on after I wash my hair and have towel dried hair, before I blow dry.
   3. Volumizing Styling Mist.  This helps with volume and strength.
   4. Densifying Leave-In Root Treatment.  Over time this gives your root area more volume and density.
   5. Moisturizing Conditioner.  This is really high quality stuff but really any moisturizing conditioner I think helps because it detangles really well.  I find volumizing conditioner to give to much texture to hair and it causes more tangles for me personally.
6. Living Proof Dry Volume Blast.  Love this spray too, it gives a ton of body to dry hair.
7.  Biotin Scalp Health Dry Shampoo.  I love this stuff and it smells so good.
8. Wet Brush.  Using a wet brush on wet hair so it doesn’t pull out so much.  Really gentle on your hair!

Again, it’s hard to say if things are the reason why my hair improved, but I had been using them for about a month or two and then started seeing an improvement so, it’s possible.  I know how it can feel so devastating to lose your hair, so I just wanted to let you know the different things I have started using in case you wanted to try any of them too.  I hope this helps you! If you have any questions please let me know.

xo,

Bess

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