Getting back in shape after pregnancy

Hey all!  This may be my first post lol, not sure.  I've been a long time lurker, but never posted until now cause usually my questions are answered by reading enough posts or searching.  I did a search but haven't really been able to find what i'm looking for.  My wife is pregnant and we were wondering about a good routine to get her back in shape after the customary 6 week recovery period.  Initially I was thinking standard cardio, weight lifting, protien bla bla bla.  But then Lissa brought up the fact that a woman has special nutritional needs after child-birth and during breastfeeding.  Does anyone have a good non-bs non suppliment-selling link that's real?  Or do any of you lady's on the site have any good first hand knowledge that you could share?  Lissa was in pretty good shape before being pregnant, and is in pretty good shape for being 6 months+.  She was into gymnastics and has held onto her lithe bodytype until the baby so it shouldn't be to hard for her right?  lol.  Any and all info/links/advice would be very much appreciated!  Thx in advance!

A woman's need for additional calories while breastfeeding is around 200-500 per day above her normal TDEE. If her nutrition was good before and during pregnancy, she will be fine afterwards while breastfeeding. From what I've read, a woman's body will take from her nutrition what's needed to produce milk first, and then use what remains for the woman herself.

So the main thing for her to keep in mind is to be sure she has good overall nutrition, with appropriate amounts of carbs, protein, and omega-3 fats. Breastfeeding is also a good way to help her lose the "baby fat" she may have gained during the pregnancy--if she eats well-balanced nutrition at or just slightly above her TDEE when she's breastfeeding, that slight calorie deficit will help her lose fat slowly, and keep her on track for the right amount of calories as the baby gets weaned.

Most women don't get enough calcium, even when they're not pregnant and breastfeeding, so I think the only supplement she might want to consider is a calcium/vitamin D one. Other than that, good nutrition from Real Food is the way to go!

If she's been active throughout her pregnancy, her 6-week "recovery" may not need to be that long. The best exercise for her now is walking and maybe some very light upper-body weight lifting (check with her OB doc), and then continue the walking after the baby is born--but it might be wise to wait around 4 weeks before doing any weight lifting (other than the baby LOL!) I have a couple friends who started back in with bodyweight exercises 3-4 weeks after their babies were born. The key is for her to listen to her body, listen to what her doc says, and do what feels right.

Of course, if she needs a c-section, that will slow the recovery time, but hopefully you two won't have to deal with that.

Good luck to you both!