New parents balancing infant care with physical recovery, focusing on functional strength and injury prevention.
Estimated Daily Calories
1800 kcal
Protein Target
"Prioritize 'movement snacks'—short 5-minute bursts of activity throughout the day—rather than trying to find a solid hour for a workout while sleep-deprived."
Always hinge at the hips, keep your chest up, and engage your core before picking up your baby. Avoid rounding your spine.
Focus on low-intensity movement like walking or gentle mobility work. Avoid high-intensity training when sleep-deprived to prevent injury and burnout.
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