A fitness trainer and influencer who was lifting 225lbs weights within just a few weeks of giving birth has revealed her postpartum transformation.
Yanyah Milutinovic, 34, from New York, gave birth to her second child Vuk six months ago, on 30 June 2021.
“I was in labor for a total of seven hours, but I pushed my 9lbs son out in one single push - and in less than 30 seconds,” she said.
“It’s absolutely remarkable! And I am so proud of myself, and my body.”
At first, she couldn’t move off the sofa without help but having exercised throughout pregnancy, she wanted to start gently getting back into it as soon as possible.
Yanah, who also lives with her police officer husband Risel Martinez, 31, and their older daughter, Smiljana, three, created new fitness goals - and she was even squatting 225lbs at five weeks postpartum.
She said: "I started with breathing exercises, and pelvic floor workouts as early as three days after labour but I was back in the gym at 2.5 weeks postpartum.
"My focus was on my healing, and on my physical performance and not so much on the aesthetics in postpartum.
“In these last four months, I have safely rebuilt my strength after giving birth. I have even surpassed my strength in many lifts, lifting a lot heavier than what I ever have in my life.
“From literally not being able to get up from the couch myself without any help, I am now able to squat 405lbs.
“From not being able to pick anything off the floor, I am now deadlifting 315lbs for 10 repetitions with ease.”
Yanyah was 219lbs when she went into labour and lost 29lbs in the four weeks after birth, but has stayed at 194lbs while hitting other targets along the way.
She added: "My goal was to squat 225lbs, which I reached at five weeks postpartum.
"And my second goal was 315lbs, which I reached at nine weeks postpartum.
"Then at five months postpartum, I squatted 405lbs for one rep; and had my big total, which was squat, deadlift and chest press within 60 minutes, at 920lbs."
Now that she is mum to two children, people often ask about her pelvic floor muscles but Yanyah insists working out throughout her pregnancy and her postpartum regime has helped.
She said: “I have never leaked, not even a little bit, ever. I have listened to my body and worked on my pelvic floor strength/health long before I decided to ever become pregnant.
“My pelvic floor is equally as strong as the rest of my body and with the proper exercises I have been able to heal myself from two pregnancies without any complications.”
When it comes to diet, Yanyah does not follow a strict plan, however, she makes sure to fuel her body by eating enough protein to rebuild muscle and carbohydrates to fuel her intense workouts.
She said: "I never restrict myself to any type of food and I understand the importance of balance for a sustainable and healthy approach when it comes to nutrition.
"There is no 'right vs wrong' time to eat. It’s not like you will lose weight just because you stop eating after 6 pm, and the more you obsess about something, and restrict yourself, the more likely it will all fail and not be sustainable for the long run.
"We need to be able to enjoy birthdays, holidays and business dinners too."
Yanyah shares her fitness videos on her Instagram page, where she has over 330,000 followers, as well as advising others on gym life since giving birth.
A fitness trainer and influencer who was lifting 225lbs weights within just a few weeks of giving birth has revealed her postpartum transformation.
Yanyah Milutinovic, 34, from New York, gave birth to her second child Vuk six months ago, on 30 June 2021.
“I was in labor for a total of seven hours, but I pushed my 9lbs son out in one single push - and in less than 30 seconds,” she told Jam Press.
“It’s absolutely remarkable! And I am so proud of myself, and my body.”
At first, she couldn’t move off the sofa without help but having exercised throughout pregnancy, she wanted to start gently getting back into it as soon as possible.
Yanah, who also lives with her police officer husband Risel Martinez, 31, and their older daughter, Smiljana, three, created new fitness goals - and she was even squatting 225lbs at five weeks postpartum.
She said: "I started with breathing exercises, and pelvic floor workouts as early as three days after labour but I was back in the gym at 2.5 weeks postpartum.
"My focus was on my healing, and on my physical performance and not so much on the aesthetics in postpartum.
“In these last four months, I have safely rebuilt my strength after giving birth. I have even surpassed my strength in many lifts, lifting a lot heavier than what I ever have in my life.
“From literally not being able to get up from the couch myself without any help, I am now able to squat 405lbs.
“From not being able to pick anything off the floor, I am now deadlifting 315lbs for 10 repetitions with ease.”
Yanyah was 219lbs when she went into labour and lost 29lbs in the four weeks after birth, but has stayed at 194lbs while hitting other targets along the way.
She added: "My goal was to squat 225lbs, which I reached at five weeks postpartum.
"And my second goal was 315lbs, which I reached at nine weeks postpartum.
"Then at five months postpartum, I squatted 405lbs for one rep; and had my big total, which was squat, deadlift and chest press within 60 minutes, at 920lbs."
Now that she is mum to two children, people often ask about her pelvic floor muscles but Yanyah insists working out throughout her pregnancy and her postpartum regime has helped.
She said: “I have never leaked, not even a little bit, ever. I have listened to my body and worked on my pelvic floor strength/health long before I decided to ever become pregnant.
“My pelvic floor is equally as strong as the rest of my body and with the proper exercises I have been able to heal myself from two pregnancies without any complications.”
When it comes to diet, Yanyah does not follow a strict plan, however, she makes sure to fuel her body by eating enough protein to rebuild muscle and carbohydrates to fuel her intense workouts.
She said: "I never restrict myself to any type of food and I understand the importance of balance for a sustainable and healthy approach when it comes to nutrition.
"There is no 'right vs wrong' time to eat. It’s not like you will lose weight just because you stop eating after 6pm, and the more you obsess about something, and restrict yourself, the more likely it will all fail and not be sustainable for the long run.
"We need to be able to enjoy birthdays, holidays and business dinners too."
Yanyah shares her fitness videos on her Instagram page, where she has over 330,000 followers, as well as advising others on gym life since giving birth.
She said: "A mistake that I see a lot of women do, and often even other fitness professionals, is that they rush the weight loss after pregnancy.
"The truth is that most women lose muscle mass in pregnancy and the overall body composition changes like never before.
"Instead of focusing on weight loss, be patient, and accepting of your current physique and circumstances, focus on rebuilding your body, and on the overall bigger picture, get your functional strength back safely."
Sharing her journey online has come with some negative comments from cruel trolls, but Yanah says she’s also had a lot of support.
She said: “I have got comments like ‘You’re fat’, ‘You are disgusting’, ‘Oh you gained a lot of weight’, ‘You shouldn’t had worked out while pregnant, but this is the time to focus on it, look at how hideous you look now’, ‘She is too big’, ‘You look like a man’, ‘Don’t forget you are a woman’ and throw up emojis just to mention a few things.
"But I've had a lot of positive, uplifting and kind comments - a lot of women, and mothers who find inspiration, motivation, encouragement and empowerment in what I do, it makes me very happy!
"I think it’s important to remind yourself of how amazing your body is and what it has accomplished.
"Be kind to yourself, and try to fall in love with the journey rather than the goal.
"And just like that, you will always find happiness in the process of change!"
Sharing a video of her progress on her Instagram on 7 December, the fitness influencer can be seen showing her impressive transformation, with clips of her baby resting on her.
The video has racked up over 10,600 likes and plenty of comments.
One viewer wrote: “Ultra Inspiring."
Another added: “You are incredible!!!!”
Another person commented: “Such an inspiration to all us hard working mama's!! Amazing what you can do when you put in the time and hard work. You show us that it is possible to have it all! That isn't always easy but possible and I LOVE you for that! THANK YOU!! MUCH LOVE!!"
“Wow!!! Amazing!!! Beautiful before and after,” added someone else.
Someone else commented: “You're so inspiring!!! I love how much you encourage other women to be strong, both physically and mentally.”
