#SUCCESS-STORIES: JOY IN POST-PREGNANCY TRAINING
STEEL Team
June 5, 2024
Personalization in training is not a new story but has not been truly appreciated in the fitness industry in Vietnam. #Success-Stories is a series of articles by STEEL, built on real-life stories, aiming to provide a closer look at the collaborative process of personal trainers and clients with different physical conditions, personalities, and lifestyles. Above all, it is a story of the effort to deliver tailored experiences, an ideal training environment, and optimal results for each individual. Because every person is a unique individual, and there is never a one-size-fits-all formula
After giving birth, women undergo significant changes in physical, appearance, and mental well-being. Reclaiming one's figure and achieving a life balance is a time-consuming and effort-intensive journey. Turning to the gym is a solution chosen by many to achieve clear and fast results with the assistance and companionship of professional trainers.
Meet Hikari - a Japanese and a mother of three. Determined to join the gym three months postpartum, she aspires to achieve a slimmer and firmer figure. However, after a short period of training, what she achieved exceeded her initial goals. Episode 1 of the #SUCCESS-STORIES series tells the story of Hikari's journey to finding joy and a healthy lifestyle, as shared by Coach Thao Lam at STEEL.
Customer Profile:
- Age: Approximately 30 years old
- Fitness Goal: Postpartum weight loss
- Training Duration: 3 months
- Initial Fitness Condition: Lack of firmness in the body, weak endurance
Due to the postpartum condition after having three children, with the most recent being born just three months before she started at the gym, Hikari's endurance was still weak. Her body lacked firmness, had accumulated fat, especially in the lower abdomen. Before joining the gym, she had never been to one, and her physical activity was occasional and gentle. Additionally, she shared a hobby of indoor rock climbing with her husband, but due to time constraints, she couldn't participate regularly. Therefore, in terms of training, Hikari was essentially a complete beginner.
Ms. Hikari's daily menu typically includes Japanese dishes such as sushi, sashimi, noodles, etc. From a nutritional standpoint, this diet is quite balanced. She also has a certain level of understanding about nutrition and knows how to prepare meals that are nutritious for both herself and her family.
Ms. Hikari came to the gym with her primary goal being weight loss, fat reduction, and regaining a slim and healthy figure.
Based on Ms. Hikari's goal of overall weight loss and general fitness rather than focusing on a specific body area, I designed full-body exercises to evenly impact all muscle groups, avoiding significant imbalances between the upper and lower body.
A principle applied consistently throughout the process is the continuous increase in weight levels. Initially, as Ms. Hikari was a beginner, I started with light weights to allow her time to familiarize herself with the exercises. However, the difficulty level gradually increased over time, enabling her to progressively build strength and conquer new challenges.
In terms of nutrition, during the first month, I designed a meal plan with specific calorie calculations and guided Ms. Hikari on ordering meals from a prepared food supplier. After about a month, she gained an understanding of selecting foods and calculating portions, allowing her to transition to preparing her own meal plans. I closely monitored this process and found it encouraging that she could take an active role in her nutrition.
When working with Ms. Hikari, flexibility in training time was crucial. Typically, each session lasts about 1 hour for clients, but due to childcare responsibilities, Ms. Hikari could only allocate 30 minutes per session for the first 1-2 months. I encouraged her to maintain this consistent schedule of 4-5 sessions per week to ensure her body received the necessary level of activity. From the third month onward, she was able to increase the duration to approximately 1 hour per session.
During the training process, Ms. Hikari often brought her children to the gym, ranging from a 10-year-old to the youngest at 6 months. I always sought ways for the children to participate in exercises with their mother. I introduced exercises like Plank, jump rope, and Squats to create interaction between Ms. Hikari and her children. The purpose of this approach was to provide additional motivation and joy. The children played the role of workout companions for Ms. Hikari, creating an environment for them to engage in physical activity, have fun, and release energy.
For the youngest child, gym service staff would look after and play with the child during the training session. This allowed Ms. Hikari to focus on her exercises while observing her child being cared for and having a joyful playtime. This arrangement provided Ms. Hikari with peace of mind, allowing her to concentrate on her workout without worrying about her child.
Regarding nutrition, understanding the challenges of caring for a young child, which demands physical and energy exertion, and ensuring an adequate and nutritious milk supply, I did not impose strict dietary restrictions. Ms. Hikari had the freedom to eat according to her body's needs. Since her existing diet was relatively balanced, I did not intervene or provide excessive advice.
Postpartum women often face stress due to busy schedules, frequent lack of sleep, and disrupted daily routines. In such situations, exercise should serve as a tool to alleviate rather than add pressure to their lives. Therefore, my approach is understanding, gentle, and aimed at creating the most comfortable environment for Ms. Hikari in the gym. Each session becomes a period for her to focus on herself, self-care, and doing things she enjoys.
About Ms. Hikari's physical transformation, after 3 months of training, her figure appears visibly leaner, her weight has decreased, and body fat has reduced evenly throughout. Her body is now more toned. Notably, her strength has significantly increased, allowing her to confidently perform exercises like pull-ups, push-ups, chest presses with weights, and consistently challenging herself with heavier weights.
Positive changes are also evident in her mental well-being. Ms. Hikari is growing to love exercising more, actively finding time to come to the gym, and taking great pride in her workout journey. There was even an occasion where she accompanied a friend and willingly guided them through exercises without relying on a personal trainer. This is a testament to the passion and confidence built through a period of dedicated training.
Most importantly, beyond achieving her initial weight loss goal, Ms. Hikari has discovered a deeper value – a lifestyle transformation. No longer simply driven by the desire to change her physique, she genuinely enjoys the time spent exercising, actively challenges herself with strenuous activities, and strives to incorporate these habits into her daily life for a happier and healthier lifestyle. This is the most rewarding outcome for both Ms. Hikari and the coach.
Appreciation for the insights shared by Coach Thao Lam.
“...I always appreciate the kindness of all the staff. I got into the habit of exercising and became more health conscious…” - HIKARI HORIE
