Keely l Fitness Trainer

362 followers

Follow

Follow

Follow

1/3

7 saved

8

10

Your Postpartum Healing Starts Here

Nourish your recovery + support your body with these essential postpartum vitals and vitamins

📌 Postpartum is more than just rest—your body needs real support from the inside out. These quick guides break down the key vitals to track and the vitamins to focus on during your healing journey.

💪 Whether you’re navigating the fourth trimester for the first time or helping another mama, save this for a healthy recovery roadmap.

✨ Let’s talk postpartum care in the comments—what helped you feel strongest after birth?

#MoveWithKeely #PostpartumWellness #NewMomTips #HealingMama #womenshealthcoach

2025/6/9 Edited to

Postpartum healing is a crucial period for new mothers, requiring attention to both physical recovery and emotional well-being. It's important to recognize the significance of postpartum vitamins, including iron, vitamin D, vitamin B12, and choline. Iron aids in replenishing lost stores due to anemia during childbirth, while vitamin D supports bone health and enhances immune function, benefiting breastfeeding mothers. Vitamin B12 plays a vital role in energy production and maintaining a healthy nervous system. Choline is essential for brain development and memory, making it significant for both mother and child during this period. In addition to vitamins, tracking vital signs is equally important. Monitor heart rate, which typically aligns with pregnancy ranges, achieving a lower baseline in the postpartum phase. Blood pressure should ideally return to pre-pregnancy levels within six weeks, while respiratory rates normalize by this time as well. Mothers should keep tabs on their temperature, being vigilant for any signs of infection, especially if it surpasses 100.4°F. These parameters not only reflect physical recovery but also serve as indicators of overall well-being. By understanding these essential postpartum elements and adjusting your health practices accordingly, mothers can ensure a more effective recovery path while navigating the complexities of new motherhood.

Related posts

If Your Belly Won’t Go Down Postpartum, Start HERE

Postpartum Core Routine That Actually Heals Your Belly (DR + C-Section Safe) Routine: • Diaphragm Breathing – 3×5 • Pelvic Tilt – 3×10 • Heel Slides – 3×10/leg • Core Glute Bridge – 3×12 • Laying Marches – 3×10/leg Why it works: Rebuilds deep core + pelvic floor, reduces overhang, helps

372 likes

My Go-To Move for HEALING Diastasis Recti

Diastasis recti requires deep core healing before intensity. This movement helps activate the transverse abdominis, reduce doming, and rebuild core control safely — making it the foundation for all future ab work. Healing starts with the basics. #diastasisrecti #diastasisrectiworkouts #pos

70 likes

Postpartum mamas!!! 🌸

As a prenatal and postpartum fitness specialist, these are some of my favorite lower core moves. Lower core work is so important for healing Diastasis Recti or any core weakness postpartum. It’s all about reconnecting with your deep core muscles to restore stability, support your posture, and preve

1354 likes

Postpartum VAG CARE 101 🐱

THIS is the all-in-one guide I wish I had as a first time mom going through postpartum, cause there was so much I did not know about postpartum vaginal care & hygiene. Postpartum vaginal care is essential for a smoother recovery after childbirth. ⭐️PRODUCTS THAT WILL HELP: ✨Disposable

1251 likes

✨ Healing your core starts with connection✨

These 4 gentle exercises aren’t just about movement. They’re about intention. With each inhale and exhale, you’re rebuilding deep core strength, waking up your pelvic floor, and giving your body the message: I’m ready to heal. But here’s the truth no one talks about 👇 You can do all the right

9 likes

Your postpartum recovery starts here

💻 Your postpartum recovery starts here — with a program for every stage of healing. From early core connection to advanced strength, I’ve got you covered. Explore now at: www.postnatalfitnessjourney.com ✨ Want personal support? Book a one-on-one call through the site — let’s build your strength,

0 likes

A hand holds various vitamin pills, with text overlay "Postpartum Vitamins For New Moms" and emojis of a pregnant woman and a mother holding a baby, illustrating essential supplements for new mothers.

A bottle of a multivitamin for women is shown, with text explaining that postnatal multivitamins support recovery and breastfeeding, containing essential vitamins and minerals like iron, calcium, and vitamins A, C, D, and E.

A bottle of a Vitamin D supplement is displayed, accompanied by text highlighting Vitamin D's importance for bone health, immune support, and mood regulation for new moms and their babies.

Postpartum Vitamins New Moms Needs 💊

Postpartum vitamins can help new moms recover, support breastfeeding, and maintain their overall health during the demanding postpartum period. Here are some key vitamins and supplements to consider: 1. Postnatal Multivitamin A postnatal multivitamin is designed specifically for new moms, oft

1230 likes

A Postpartum Truth: Giving Birth Young Is Hard

Postpartum body dysmorphia is something so many young moms go through silently. And honestly? It’s more than just “not liking your body.” It’s the mental exhaustion that comes with no longer feeling at home in yourself anymore. People will tell you: “you just had a baby” and while that’s tru

48 likes

Women Vitamins 💊: From First Period to Postpartum

Women’s bodies undergo dynamic physiological changes over the decades. From the onset of puberty to reproductive maturity, pregnancy, postpartum recovery, perimenopause, and postmenopause, our biological needs shift dramatically. These changes are tightly regulated by hormones—chemical messengers t

840 likes

Pelvic floor exercises for postpartum 🫶

After having a baby it is so beneficial to work on strengthening your pelvic floor again. It can help with posture, incontinece, help with lower back pain and so much more! Here are 5 exercises for your pelvic floor: ✨ Pelvic Tilts -Lie on your back -Bend knees and keep feet flat on floor

186 likes

A woman in sunglasses and unbuttoned jeans stands outdoors under a clear sky, with the text overlay 'LABOR/POSTPARTUM THINGS I WISH I KNEW' indicating the article's topic.

A woman rests in a hospital bed, with text overlays describing 'LABOR SHAKES' as uncontrollable shivering, trembling, or teeth chattering due to hormone shifts and temperature changes.

A woman lies in a hospital bed with a newborn on her chest, accompanied by text explaining the 'Feeling the urge to 💩' during labor due to pressure on the colon and sacral nerve.

LABOR/POSTPARTUM THINGS I WISH I KNEW 👇🏼👇🏼

Going through labor and postpartum ISN’T FOR THE WEAK. Going through labor and postpartum, I went through some things that I had NO IDEA that I would go through. Here were some things I wish I knew about labor and postpartum: LABOR SHAKES: regardless if you birth vaginally or have a C-sectio

518 likes

Nesting mode: Organizing my diaper/postpartum cart

With only a couple of weeks left, I’m going to be prepared this time! My midwives asked me to take it really easy and rest in the first week, to jumpstart healing, especially with a toddler. Since I’ll be spending some time in bed/in our room, especially the first week, it’s great to have this cart

1029 likes

1 Month Postpartum

One month postpartum, seven kids in, and I’m standing here in a swimsuit with something I didn’t always have after having babies: confidence. Not because my body looks the way it used to, or because everything has “snapped back” (whatever that even means). But because I’m learning to see my post

686 likes

Postpartum Fitness: Tips Every Mom Needs

Motherhood doesn’t mean compromising on your well-being. Here’s my go-to postpartum fitness guide for building back strength safely and effectively. Start with pelvic floor and core recovery—these are the foundation for every movement you’ll make. Pelvic tilts, kegels, and belly breathing streng

888 likes

Postpartum Workout Programs

Hi everyone! Sheesh, it’s been a minute since I posted something on here 🙃 Just a little reminder that I do have my postpartum & diastasis recti programs up on my app! #postpartumworkout #postpartumfitness #postpartumcoreworkout #postbirthfitness #summerbod

83 likes

The cover image for a postpartum care guide shows a mother in a light dress gently holding her baby, with the title "ultimate POSTPARTUM Cheat Sheet" overlaid.

This image lists "PHYSICAL CARE" tips for postpartum recovery, including advice on rest, hydration, nutrition, perineal care, and monitoring lochia, set against a background of a mother holding her baby.

This image continues "PHYSICAL CARE" tips, detailing C-section care, pelvic floor exercises, and breast care for breastfeeding and engorgement, with a mother holding her baby in the background.

The ULTIMATE cheat sheet for POSTPARTUM CARE 🫶🏼

Hey there mama, are you expecting, trying to convince or just had a baby? If so, this post is for you!🤰🏻 This is a quick & handy postpartum self-care cheat sheet for new moms. Self-care is one of the MOST important aspects of postpartum recovery, that often goes neglected. taking proper c

109 likes

Postpartum basket Essentials 🩵🩷

I remember being pregnant with my first baby and not having a clue on what essentials I would need to take care of ME after baby was born. I was so focused on getting things prepped for baby I almost forgot but thank goodness I saw a similar post like this and it helped me sooo much so I hope I can

212 likes

A large, bright full moon rises over a dark, wavy ocean at night, with its light reflecting on the water. Overlaying text states, 'Your moon sign holds the key to your emotional healing postpartum,' and details its role in comfort, rituals, and self-care. A crescent moon icon is next to 'postpartum'.

Why your moon sign matters for postpartum healing

Why Your Moon Sign Matters for Postpartum Healing • Emotional Recovery – Your moon sign shows how you process feelings, especially in times of vulnerability and change (like after birth). • Nurturing Style – It reveals what kind of comfort and support makes you feel truly cared

26 likes

A dimly lit image of a woman sitting by a window, with text overlay "Healing from Postpartum Depression," setting the tone for a personal journey.

A book cover titled "Good Moms Have Scary Thoughts" with text overlay "Found resources to learn about what was happening to me and how to cope," highlighting the importance of education in healing.

Handwritten notes in a notebook detailing participation in multiple support groups, including Postpartum Support International, with text overlay "Attended multiple support groups each week."

Postpartum Depression: Practical Steps to Healing

*Helpline number at end of caption* My journey through postpartum depression was long, torturous, nonlinear, and changed me to the core of my being. When it hit, it hit hard. I did everything I was capable of at the time to learn about it and learn how to treat it. My healing included: • Sup

12 likes

Healing Postpartum Core (C-Section)

✨The protein and water intake changes depending on your weight and height! I suggest looking up what is recommended for you. ✨The key to a successful recovery is REST! DO NOT start this until you feel good enough. Every body is different on their healing journey. Do not feel like you are behind

12 likes

postpartum vlog: my recovery journey

searching “postpartum recovery journey” I wanted honest details. so here’s my first 6 weeks postpartum: heavy bleeding, hormone crashes, D-MER, stitches healing, learning baby’s rhythm, and discovering what “moving forward” really feels like 💕 save this for your postpartum journey or share with

20 likes

5-5-5 Rule Postpartum

One of the most impactful things I can recommend to any mom about to enter into the postpartum period: the 5-5-5 rule. Those early days of postpartum are the foundation for the rest of motherhood, and your relationship with your baby, your body, yourself, and your new family unit. IN THE BED-

1037 likes

How to stockUp your postpartum/NURSING/baby cart

Stocking up your postpartum, nursing, and baby cart before giving birth is crucial for a smooth and stress-free recovery. Having all the essentials within arm’s reach allows you to focus on healing and bonding with your baby instead of scrambling for items. This preparation can ease the overwhe

840 likes

Postpartum Core Workout

Hello everyone! In this video I’m taking you through a core workout that I did. Now two things to keep in mind: 1.) This isn’t a personalized workout. This is just what I did for this day. 2.) Prior to doing these exercises I completed my diastasis recti program twice. It’s a 15 week program

1301 likes

My Third Postpartum Journey

Your postpartum fitness journey is about so much more than just having a flat tummy. Working on your core and pelvic floor postpartum can help with back pain, pelvic floor pain, pelvic floor dysfunction, any leakage when you jump or laugh, and even intimacy. Working out postpartum has both be

104 likes

Postpartum Core Training ✨

Healing your core postpartum takes time and intention — but it’s 100% possible. Start slow, listen to your body, and stay consistent 💛 #postpartumfitness #corehealing #momswhoworkout #coreworkout #postpartumworkout

82 likes

Postpartum Vitimins

This combination (sometimes add iron depending on how my energy levels are) has helped me so much. I feel energized and my postpartum depression has been helped so much. Lactation support has helped my milk supply so much. It’s a combination of herbs to help supply like fenugreek. #postnatalvita

22 likes

A mother gently kisses her newborn baby's head, holding the infant in her arms. Text overlays read 'Postpartum healing Essentials' and 'SWIPE couldn't live without', indicating a list of essential items.

A package of adult diapers is displayed, with text 'ADULT DIAPERS' highlighted in a pink box. The package shows a woman wearing a white tank top and underwear.

A package of large maxi pads is shown, with text 'LARGE MAXI PADS' highlighted in a pink box. The packaging features a night sky design and indicates 'extra heavy overnight' protection.

Postpartum healing essentials ✨📌

As a first time mom I had no idea what my postpartum journey was going to look like. I was so scared about the healing process and the pain. But honestly it wasn’t that bad! Here is a list of items and how you’ll be using them on your post partum journey. 1. Upside down peri bottle: The hospital

26 likes

BP-Lowering Smoothie That’s Healing Me Postpartum

Healing my body after baby with this blood pressure–lowering smoothie 💚 I’ve been drinking this almost daily to detox, nourish, and support my heart — especially while breastfeeding. No meds, just plants, intention, and consistency. Ingredients: • 1 cup beet juice 🩸 • 1 ri

11 likes

Postpartum Essentials

I was gifted the Frida mom kit, but I used the boy shorts out of them, the perineal foam, and the peri bottle. The ice packs were recommended by my nurse to only use for 24 hours, and I only used the tucks for 24/48 hours. Once I reached two days postpartum, maybe three I was down to only needing t

254 likes

🫶🏽Naturally Healing with Yoni Steaming!✨

🌸 Embracing Healing, the Holistic Way 🌸 After facing a challenging diagnosis of fibroids as large as a newborn's head, I turned to an ancient practice that changed my life! Yoni Steaming. This beautiful ritual harnesses the power of natural herbs to promote healing and health in our most sac

635 likes

5 foods that actually helped my postpartum recovery ✨

We spend nine months obsessing over what goes into our bodies for the baby. Then the baby arrives and suddenly nobody is watching out for us anymore. 🤍 But here is the truth that postpartum nutrition culture gets completely wrong: your body did not just have a baby. Your body built a baby. From sc

0 likes

Avoid the STING during the first pee POSTPARTUM

After I gave birth and entered the postpartum stage of my life, one thing I did not expect was THE BURNING SENSATION YOU FEEL WHEN YOU PEE AFTER GIVING BIRTH. Boy does that HURT SO BAD. The real question is WHY DOES IT BURN???? If you had a tear, an episiotomy, any stitches, it’s completely norm

516 likes

Bridging the Gap: My Postpartum Wellness Routine

As a holistic wellness coach, I’ve always believed that true health starts with lifestyle and nutrition. But as a newly postpartum, breastfeeding mama with PCOS, I also recognize that sometimes we need a little extra support to fill the gaps. This season of life demands a lot—hormone balance, mi

4 likes

Postpartum fog lifting

To the mama who is in the trenches, the fog will lift Just a reminder that there’s light at the end of the tunnel ✨❤️ I am 14 months postpartum, and I FINALLY feel like the fog is lifting. I am here to remind you that, it takes time! We see so much on social media and we pressure ourselves w

88 likes

How to have a positive postpartum 🩷

These are just a few things that help keep the baby blues away and keep me feeling good postpartum as a mama of 4. Wow it feels crazy to say mom of 4!! Some of these seem so basic, but self care is usually the first to go when we’re exhausted and our body’s are healing. But it’s soo important to co

25 likes

whole body postpartum recovery ❤️‍🩹

hello ◡̈ Postpartum healing isn't just about your body bouncing back. It's about taking care of your whole self — physically, emotionally, and spiritually. You're navigating new mom emotions, worries, and identity shifts. This guide is your go to resource for real talk, helpful tips,

24 likes

Best herbal tea for postpartum

Herbal tea 🌿 Nurtured Nectar Tonic: Support for Postpartum Wellness & Nursing Mothers 🌿 Crafted with care for new mothers, Nurtured Nectar Tonic is a deeply nourishing herbal tea blend designed to support postpartum recovery, lactation, and whole-body vitality. Rich in vitamins, mi

61 likes

Postpartum Blues!!

Today was tough. I barely managed to do anything beyond breastfeeding my baby and brushing my teeth. One of my postpartum side effects is lymphedema, which causes my entire body to swell up—my eyes, nose, arms, and legs. This leaves me feeling very depressed and anxious, often unable to get out of

2 likes

I wish i knew this about postpartum

During postpartum, emotions are intense—and often mixed. It’s common to feel two emotions at once, like joy and sadness, or love and overwhelm, as your hormones and body adjust to the huge changes. These shifts make it hard to know what to feel, but taking deep breaths, sharing your emotions, and g

16 likes

POV: POSTPARTUM STROKE HEALING IS TOUGH

#weightlosstransformation #Fitness #postpartum #strokesurvivor #mom

39 likes

3 things to NOT DO postpartum ⚠️

hello ◡̈ Postpartum can be such a blurrr which makes it so easy to put yourself last. But PLEASE don’t rush sex, don’t overdo it physically, and don’t forget to eat! Your body is healing, your hormones are balancing, and you deserve to consider your own well being during this time. And please ple

61 likes

Herbal tea for postpartum recovery.❤️‍🩹

Herbal tea for postpartum recovery 🍵✨ Taking care of your body after childbirth is just as important as during pregnancy. In this video, I’m sharing my go-to herbal tea blend for postpartum healing and wellness. Packed with nutrient-rich herbs that support recovery, boost lactation, and promote

23 likes

Postpartum Wellness Challenge

#postpartumhealing #postpartumrecovery #postpartumfitnessjourney #postpartumfitness #postpartumhealth

6 likes

WHAT I WISH I DID DURING POSTPARTUM

**What I Wish I Did During Postpartum 💭🤱** Looking back on my postpartum journey, there are *so many* things I would’ve done differently to take better care of myself. Sharing these in case it helps another mama! 💕 1️⃣ **FOOD & DRINK**: I wish I prioritized *more nourishing foods* lik

247 likes

A baby's legs and lower torso are shown, with a text overlay detailing breathing exercises: "Pause and Breathe" and instructions for 4-4-6 breathing.

A woman holds a baby, smiling, with a text overlay describing grounding techniques: "Ground Yourself Physically" and instructions to feel rooted and name sensory details.

How to Deal With Postpartum Rage

I’ve struggled with postpartum rage with both of my pregnancies. I never had postpartum depression…just the anger 🫠 Feeling rage doesn’t mean you're a bad mom…it means you're under stress. You’re not failing. You’re human. I hope these tips help you! #postpartumdepression #postpartumreco

37 likes

See more