What I Actually Did — Week by Week, Meal by Meal, Step by Step.
By Coach Mini | Certified Personal Trainer & Nutritionist | Founder, Riv Method
I want to be very clear about something before we start:
This is not a “bounce back” story. There is no bouncing back from losing a baby. Grief does not go away — it becomes part of you. It moves in with you. It sits at your table. And you learn to carry it while still living your life.
This is a story about what I did with my body two months after losing my son at 39 weeks — while grieving, while recovering from a C-section, while taking care of my toddler, and while figuring out how to exist in a world that had completely changed.
I share this because every detail I am about to tell you is something I now use with my clients. This is not theory. This is what actually works.
Where I Started — 2 Months Postpartum, Post C-Section, Mid-Grief
Two months after losing my baby, I made a decision. Not to “get my body back” — that phrase means nothing to me. But to take control of the things I could control, because so much was completely out of my hands.
I needed something to focus on. Grief doesn’t go away when you start a diet plan — but having a plan gave me somewhere to put my energy on the days when the grief was loudest.
So I started. And here is exactly what I did.
Step 1 — I Built My Diet Plan First
The first thing I did was design a nutrition plan specific to my body — my weight, my ethnicity, my food preferences, my lifestyle as a mom. Diet plans are not one size fits all. What works for someone else may not work for you.
My non-negotiable: protein at every single meal. My daily target was a minimum of 100g of protein, with a maximum of 120g.
Why protein first? When you are in a calorie deficit, there is a 100% chance your body will try to lose muscle alongside fat. The only way to protect your muscle is protein and strength training. Muscle gives you the toned, defined look. Without protecting it, you just become a smaller, softer version of yourself.
I also kept my meals simple and consistent. Most days I ate more or less the same meals. This is intentional — it eliminates decision fatigue. When you are grieving and exhausted and taking care of a toddler, the last thing you need is to spend mental energy deciding what to eat.
I meal prepped. Every week. It saved me on the hard days.
Months 1–2 — Core, Pelvic Floor, and Walking
At two months post C-section, I was not ready for strength training. My body needed to heal first. So I started with what I could do:
→ Core rehabilitation exercises — rebuilding the foundation
→ Pelvic floor exercises — every single day, non-negotiable
→ Walking — on days I couldn’t do a structured workout, I aimed for a minimum of 7,000–8,000 steps. More is always better.
I never skipped pelvic floor. Not once in those first months. Now I do it 5 times a week and it is still part of my routine. This is the foundation that makes everything else possible.
On the days I couldn’t do anything structured — I walked. 7,000 steps minimum. The more the better. Movement is movement. It all counts.
Month 3 — Adding Strength Training
At month 3, I added strength training on top of the core and pelvic floor work. Not instead of — on top of. The foundation always stays.
This is when the real body composition changes started happening. Strength training combined with high protein intake is what creates a toned, defined body — not just weight loss. The scale may not move dramatically, but the body recomposition — losing fat while preserving and building muscle — is where the real transformation happens.
Diet is 80% of fat loss results. Exercise is 20%. But that 20% — especially strength training — is what determines what you look like when the fat comes off.
The Result — and What’s Still In Progress
In 11 weeks I lost 14 pounds. Not through starvation. Not through a crash diet. Not through two-hour gym sessions. Through consistency, protein, progressive movement, and a plan designed for my body.
My journey is still in progress. I do not say that as a disclaimer — I say it because I want you to know that this is not a before and after story. This is an ongoing story. I do not look newly postpartum anymore. My body is strong, toned, and continuing to improve.
And I did all of this while grieving. While taking care of my toddler. While building Riv Method. While carrying my angel boy in my heart every single day.
The Riv Method Formula That Got Me Here:
✓ 100–120g protein daily — non-negotiable
✓ Simple, consistent meals — meal prepped weekly
✓ Core and pelvic floor — every day, then 5x week
✓ Strength training from month 3
✓ 7,000+ steps on rest days
✓ Small calorie deficit — never aggressive
✓ 90% consistency — 10% grace
Want Me to Build This Plan for Your Body?
Everything I did for myself — I do for my clients. A plan built around your body, your food preferences, your schedule, and your story.
DM START on Instagram to begin, or DM FUEL for your personalized nutrition plan.
@mini.rivmethod | info@rivmethod.com
© Riv Method | rivmethod.com/blog | @mini.rivmethod
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