Meditation & Childbirth

Melissa Wood-Tepperberg, founder of the Melissa Wood Health platform.

by Melissa Wood-Tepperberg, Melissa Wood Health

How long did you wait before beginning exercise again after giving birth?

This was my second C-section and I believe in waiting 6 weeks (always wait until you’re cleared by your doc) before doing any movement. I slowly integrated my pre and postnatal series that I share on

What are three ways your fitness routine has changed since having kids?

My workout has changed postpartum in that:
1. I work out at home.
2. I work out for less time.
3. I look forward to working out.

I used to spend hours in the gym before I had kids and realized it’s not the quantity of time spent working out, it’s the quality of what you’re actually doing. After two kids I feel like I’m in the best shape of my life and spending much less time than I used to spend on fitness. All my flows can be done using your own body weight, so they can be followed at home. I enjoy every second of my flows, and they’re manageable to do every day. No matter what, if you’re a stay-at-home or a working mom, these are achievable to get done while your baby is napping or when you have an open 20 minutes to yourself.

What is the best way to positively impact your mood after giving birth?

Sitting in a mini meditation while breastfeeding/feeding your baby, either just focusing on your breath or listening to a guided meditation to shift your mind and body to an instant state of peace. There is a free guided meditation on my site.

What is a go-to one-minute yoga routine that is great for new mothers?

Child’s pose! For real. I have a great gentle flow for new mamas who sign up for our workouts.

Please provide one of your smoothie recipes that is best for new mothers postpartum.

My go-to is always my Energizing Spirulina Smoothie and you can add a tablespoon of a lactation blend to increase your milk supply. Always make sure your Spirulina is organic and consult with your doctor before to make sure it’s right for you.

Energizing Spirulina Smoothie

Serves 2
Prep Time: 5 minutes
Cook Time: No cooking required


½ cup water
½ cup coconut water
1 organic banana, frozen
2 cups organic mixed berries*
½ organic date, pitted
½ organic cucumber, peeled
½ cup organic spinach
¼ cup organic romaine (optional)
1 TB organic HealthForce Superfoods Spirulina Manna Powder


1. Place all ingredients in a blender for 30 seconds.

2. Enjoy.

*I love it with raspberries.

Melissa Wood-Tepperberg is a mom, certified health and wellness coach, meditator, and yoga & Pilates teacher. Her three pillars of focus are: meditation, mindful eating, and movement. Melissa Wood Health is a platform for sharing wellness tips about food, fitness, beauty, baby, and overall lifestyle. Twelve workouts are available at all times on, along with a prenatal series and bonus flows using the MWH method of slow controlled movements to achieve long, lean lines throughout the entire body.