Former NCAA Division I swimmer Riley Gaines, now a new mother, has shared her five key wellness tips for navigating the postpartum period. Gaines emphasizes that postpartum recovery is not a one-size-fits-all process and advocates for a personalized approach to regaining strength and well-being.
Her top recommendations include prioritizing the first hour after waking, focusing on adequate protein intake, strengthening the core, maintaining accountability, and embracing consistency.
Gaines advises making the most of the early morning by preparing workout gear the night before to ensure health routines are not neglected. She also stresses the importance of protein, aiming for one gram per pound of body weight to support muscle repair and satiety, dispelling myths about it causing bulk.
For core strength, Gaines suggests engaging abdominal muscles throughout the day, even during simple activities like sitting at a red light. She highlights that fitness is more sustainable with an accountability partner, whether a spouse, friend, or family member. Ultimately, Gaines underscores that consistent effort, even when unmotivated, builds discipline and a powerful sense of self-identity that extends beyond fitness.