A single mum has revealed how she lost the 30kg she gained during pregnancy by exercising at home and using simple supermarket substitutes.
Emma Frances Goode, from Goulburn Valley, Victoria, had a difficult pregnancy during which she was unable to walk around her block or get out of bed without help.
The 26-year-old hairstylist was used to an active lifestyle of running and weightlifting at the gym – which is why the sudden drop in mobility “hit her like a vice”.
“It was really depressing, I was so heavy and exhausted the whole time,” Emma told FEMAIL.
“I hated not being able to move my body properly. I felt the difference in my knees and ankles and my ankles started flooding with fluid – it was a horrible time.”
Emma worked hard to progress on her fitness journey, constantly making adjustments such as working out while her son was strapped to her chest and using tin cans as makeshift dumbbells.
A single mum has revealed how she lost the 30kg she gained during pregnancy by exercising at home and shopping for small replacements at the supermarket
Emma Frances Goode, from Goulburn Valley in Victoria, had a difficult pregnancy which left her with difficulty even walking around her block and getting out of bed without help
Emma began making small lifestyle changes six weeks after giving birth after nine months of not regulating her diet or eating habits.
“Weight gain is just something that happens during pregnancy and I haven’t limited myself to food or anything like that. I just enjoyed being pregnant.
“I love chocolate and have cravings for chocolate mousse every day. I wanted cheesecake, flavored milk, anything with sugar.
“I wasn’t on a diet or restricting my food intake, and I just ordered takeout whenever I felt like it—sometimes several times a week.”
After the birth, the mother struggled with several complications, including diastasis recti, a condition caused by the growing uterus, which stretches and pulls the abdominal muscles apart.
“After giving birth, I had to be very careful about exercising and not doing things I was used to like squats and sit-ups.” I could only take it really slow and did a few leg presses and lunges.”
Emma began making small lifestyle changes six weeks after giving birth after nine months of not regulating her diet or eating habits
The 26-year-old hairstylist was used to an active lifestyle of running and weightlifting at the gym – which is why the sudden drop in mobility hit her like a vice
Emma’s day on a plate
BREAKFAST (7AM): Chocolate overnight oats
Mid-morning snack (10am): chocolate biscuits or fresh fruit
LUNCH (12 PM): Bagel with two eggs and low-fat cream cheese
AFTERNOON TEA (3:00 PM): Cereal bar
DINNER (6:00 p.m.): Spaghetti Bolognese
NIGHT SNACK (9:00 p.m.): Protein shake
Due to her physical limitations, Emma focused on her diet and began shopping for low-fat and high-protein substitutes at the grocery store.
“I started buying skim milk instead of whole milk, swapped olive oil for avocado oil, and bought low-fat margarine.
“Also, I started adding protein to every meal and kept track of the calories I was eating each day.”
As Emma began to recover from the pregnancy, she began light exercise at home and hit the gym – but staying healthy has been difficult with a newborn baby clinging to her arm.
“My son was really clingy, he just couldn’t be apart from me,” Emma said. “I used to strap him in a baby carrier and train like that.”
“As a single mom, it’s really difficult to make time for myself. My mother’s guilt really belongs to me. I had to plan my whole life around my son and it always followed one after the other.
“But sticking to my routine was really important to me, and when there was no one to watch my son, I would just work out in the backyard or use things around the house to do strength training.”
As Emma began to recover from the pregnancy, she began light exercise at home and hit the gym – but staying healthy has been difficult with a newborn baby clinging to her arm
Emma ends up often using cans of food for bicep curls and other core exercises.
Already after a month she noticed changes, and 12 months after the birth her figure had completely changed.
The mother revealed that the only thing that keeps her going is knowing that she needs to be a good role model for her child.
“I want to raise my son to be a healthy and active son, I want him to play sports,” she said. “I really need to find a way to get past my guilt and realize that this is important to both of us in the long run.”
Emma revealed that the hardest part of being a single mom on her fitness journey is figuring out her priorities.
After the birth, the mother struggled with several complications, including diastasis recti, a condition caused by the growing uterus, which stretches and pulls the abdominal muscles apart
“It’s so difficult to balance being a mother, my job, and my health.” Things never really go to plan, so expect a sick child, a tantrum, or something else entirely.
“I’ve tried to make sure I give myself at least an hour each day to focus on my health.”
Emma’s number one piece of advice to others in a similar situation is to remember that making major lifestyle changes takes time.
“There’s no such thing as a quick fix, I was growing a baby inside and had to give myself time to heal before I could do anything.”
“Being a single mum comes with its own challenges – but my health is very important to me and I do my best.”