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Ep. 12: Healing Your Body After Giving Birth with Simone De Cunha;
Fitness Not Your Mother's Podcast

Ep. 12: Healing Your Body After Giving Birth with Simone De Cunha

Healing your body after giving birth with Simone De Cunha PIN

Healing Your Body After Giving Birth with Simone De Cunha

Simone De Cunha is a postnatal rehab specialist, journalist and coach. She is also a certified personal trainer.


After giving birth to her daughter, she was shocked to realize she had a gaping hole in her midsection.


This lead her to create Mum to the Core, a 6-week training program that helps women rebuild their bellies, lift their pelvic floors and overall firm their waistlines.


Her ultimate goal is to empower mamas through teaching self-care and the all-important “balance” we all strive for.


Simone believes there is nothing wrong with a good glass of red wine, a Netflix and potato chips binge, dressed in your favorite pajamas.


The Unspoken Topic

  • The timeline for our bodies to heal after giving birth is much longer than 6 weeks. 

What We Cover

  • The importance of understanding what the body goes through while being pregnant and during birth.
  •  What Diastasis Recti is, why it happens and how to heal it.
  • The #1 advice that almost all doctors get wrong and what to do about it.
  •  How long it really takes a woman’s body to heal after giving birth.

Take a Listen >>

Key Takeaways

  • Be patient with yourself. Your body did a miraculous thing. Give yourself time to heal.
  •  As new moms, we don’t know what is going on with us physiologically, so we jump back into our regular workout routine. What we really need to be doing is slowing down and truly giving our bodies time to heal because we have lowered organs and gaping holes in our tummies that need time to heal.
  •  60%-70% of women get Diastasis Recti because of the hormone Relaxin, which stays in your body after birth, especially if you breastfeed.
  • Doctors give you the 6-week checkup and give the OK to workout, but women are not being educated on what exercises to do to heal their bodies. This is how how we end up with prolapse and incontinence. 
  • The reality is that the first 6 weeks are for the wound to heal- longer if it was a c-section. After that is recovery and rehab.
  • Every body is different but Simone suggests you wait at least 6 months postpartum before running a mile again.
  • Our organs gets pushed aside and everything gets stretched and weakened.
  • Simone didn’t feel like she got back to “normal” until after 1 year and 8 months postpartum. And she is a professional in the field that understands and studies this.

Actionable Solutions

 Hot to Check for Diastasis Recti

  • What it is: The 6 pack muscle down the middle of your stomach needs to split open and make way for the baby to grow. Diastasis Recti happens at the belly button or just below it.
  • Lie down on your back with your knees up as if you’re doing a sit-up.
  • Perform a sit-up and take one hand and press it right below your belly button.
  • Press your fingers firmly to feel if you have a gaping hole. 
  • If you have a gap, that is Diastasis Recti. 

Hot to Fix Diastasis Recti

  • Perform abdominal exercises that are targeted for your needs.
  • No curling up and make sure your back and torso are flat and static.
  • Use a tummy splint when you are working out and doing activities around the house. Also wear it when you are out for a walk.
NOTE: There is nothing you can do to prevent Diastasis Recti. If your baby needs room to grow, the best thing to do is allow for that space to be there.


Hardest Decision To Make as a Mom

  •  Divorce. Knowing that you need to divorce the father of your really young baby was the toughest decision.

A-ha Moment About Parenting

  • Don’t sweat the small stuff. The leaps the babies go through and the stages they hit all pass. Just enjoy the journey as much as possible.

Most Excited About

  • Live workshops for Mum to the Core.
  • Collaborating with other women in the industry to share their truths to help women with their collaborative knowledge.
  • Europe in August with her daughter and sister. It’s a big trip. 25 hour flight to the motherland of Croatia!

Simone’s Gift  

Everything You Must Know to Heal Your Body After Giving Birth

Simone De Cunha- Gfit

Countless questions, conversations, fears and misinformation have led to the writing of this report. Many new moms are either overwhelmed with information about breastfeeding baby sleeping patterns, healthcare choices, etc., or completely underwhelmed with what to do about the newfound disconnect within their own bodies and at times, complete and utter isolation.

Simone has put together this complete guide on EVERYTHING you need to know about healing your body after giving birth. Make sure to take advantage of the info! You’ll be opting into both of our lists to receive even more goodies!

Mama Has a Minute 

  • Favorite form of self-care: Massage.
  • Best parenting advice ever received: This too shall pass.
  • Share your favorite parenting hack: Stop and breathe.
  • Recommend one baby product you cannnot live without: Braun Thermoscan. Digital ear thermometer.
  • Share your favorite book and why: Mama Gena School of Womanly Arts because it’s a book about women empowerment in a fun and flirty way. It’s a natural way to embrace your femininity. 
  • What motherhood means to you: Becoming a mother made her stronger and more focused. You have to care for yourself a lot more. The more she was able to care for herself, the more she could care for her daughter.

Connect with Simone

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