Randi Walker

Pre/postnatal coach↟Mama↟Jesus follower

This is the program to use once you have been cleared by doctors after 6 week checkup. The goal of this guide is to give you a strong foundation to reach your goals by the end and ensuring that you do not injure yourself or cause any harm to your healing body. This will be workouts that are focused on strength training with added cardio in the mix. It will be broken down into four 3 week sessions where you are able to track your progressive overload (increasing rep or weights each week) to build strong muscles. Equally as important as your workouts though is your time spent with Jesus and your nutrition. Spending time in the word and prayer is the BEST thing you can do for yourself. 

In my intro videos I give a short little verse and gospel-centered affirmation to pray on in your introduction prayer time, I hope this becomes just a part of your day of being in the word and soaking in His truth. 
 
Key things that helped in my postpartum journey:
1. Spending time with Jesus and in His word
2. Eating nutritional balanced meals and gaining an understanding of MACROS
3. Walking 7,500-10,000 steps a day (this was a game changer for me)
4. Drink adequate water
5. Sleep or rest (sometimes hard with a baby, so focus more on being relaxed if you get broken sleep)

*cardio days will be placed at the end of a workout and can be done after your workout is complete if strength training is your primary goal or can go before if cardiovascular training is you priority. These also can be done on a fifth day if you are not up to doing it after a workout but make sure that you give yourself 1-2 rest to recover.

Listen to worship with me!
https://open.spotify.com/playlist/1O3v7B2foYpEZB8TwvYG2h?si=3lCHvVaZQe6roBDmfGr9wg&pi=vbQmx3TsRG-ev

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