The top 2 fitness mistakes we see moms make after baby…
…and 5 great tips to overcome them
If you just had a baby or are new or back to exercise, you may feel really unsure about how to approach fitness. Let's be honest; there is so much contradictory advice and unknowns that many times, moms will take 1 of 2 paths when it comes to approaching workouts again after birth or after a long fitness hiatus:
Too fast, too intense, too soon. As soon as that 6-week check is done and this mom is cleared - she heads straight back to what she did pre-baby (running, boot camp, CrossFit, sit-ups, push-ups, etc). Often, this path leads to her powering through - ignoring her body's signals for sleep and recovery and instead leading her down a path of injury, frustration, disappointment, and burnout.
Avoidance. These moms may or may not have worked out prior to pregnancy but are so held back from fear of hurting themselves or feeling overwhelmed from too much or lack of information, being tired, in pain, and dealing with hormones and other unknowns that they end up doing nothing and avoid exercise altogether. “Analysis paralysis” keeps this mom from moving forward.
Are you guilty of one of these two paths?
The key here is finding a happy medium that balances these two extremes.
The good news is we've got 5 great ideas for goals to consider that will help you do just that.
#1) Focus on your foundations.
No matter where you're at in your fitness journey - from a brand new beginner all the way to an Olympic athlete - staying focused on the foundations of alignment, form, breath, and core control is key to not just success working out but in avoiding injury and maintaining healthy physical habits in daily life - including avoiding urinary leaking or low back pain!
You for sure want to check out our NEWLY RELEASED FREE 5-Day Guide to a Stronger Core that includes all the foundational info you need to get started and become more aware!
#2) Strength training is where it's at.
We know that lifting weights can feel intimidating for some, but we promise you that strength training is exactly what every mom needs in her workout rotation. Does that mean Zumba or cycling classes are out? No way. If you love moving a certain way, keep doing it. We do recommend that you get in at least 2-3 days of muscle-building strength training in a week, though.
Why?
Working your muscles has so many benefits. Not just aesthetically but from the perspective of deeper functionality and overall health, time savings, and foresight on aging - strength training is where it's at.
With strength training, you gain:
Increased strength
Better balance and joint stabilization
Improved metabolism
Blood sugar regulation and insulin sensitivity (fight against insulin resistance!)
Bone health
Improved sleep
More lean body mass
Better ability to burn fat than cardio alone
More confidence and improved self-esteem!
In our online MVMT studio - we have over 300 30-minute or less mom-focused workouts from the comfort of your own home - many of which are strength-based. We also offer flexible 4-week programs set up for moms in every stage of motherhood (pregnancy, newly postpartum/beginner, or advanced!)
#3) Healthy habits take time. Start slow, start small, and be patient with the process.
This is hard. Healthy habits in fitness, nutrition, sleep, and recovery are difficult to maintain and stay patient without seeing results in a short amount of time. Remember that every day you make a better decision in the goals you are working to achieve, you are getting 1% better. Be patient with the process.
Start with small habits and small goals. Even if they seem “too small”, start there. A huge mistake we see is when someone makes a goal that doesn't make sense with her current needs or lifestyle. Gain your confidence with the small stuff for a time and add on.
You'll see - over time, you'll look back in awe of how you've come and look forward to the journey ahead.
#4) It's ok to miss a Monday.
You might have seen a meme or t-shirt that says, “Never miss a Monday”. While the intention here is to encourage people to push through the hard times and don't give up on their goals (and we do agree with that) - we also tell moms that, really - it's ok to miss a Monday. You have to consider so many factors that may disrupt your schedule. Life is messy and can feel chaotic, with pressure coming at you in all directions.
Bottom line: if you have a set goal (especially if they are SMART goals), then it doesn't matter what happens. You should know your WHY (reason why you have goals and plan for fitness), have a plan written out to support your WHY and goal, and have the mindset of flexibility. In our online MVMT Studio, we (and our community) remind members of this constantly. There are no guilt trips, just overall encouragement, applicable advise, and gentle reminders of grace.
Remember when you start to get frustrated with life getting in the way of your health goals - you're playing the long game in health and fitness - there is no finish line, just lots of wins with ups and downs along the way. It's a wild ride, enjoy it along the way.
#5) Work with a trainer or coach who has the knowledge and who GETS you.
An experienced and specialized trainer will mesh strategy with accountability so you know what to do and how to get results. Support and guidance is so important and so is a new perspective - especially when it comes to postpartum recovery and long-term healing. It's worth the time and effort to meet up with someone who can help - and we're here for you! We've been in the trenches and we can relate.
Did you know we offer a free 1:1 consultation to talk over your goals and to see how well you'd fit in with our offerings? We help moms in every season of motherhood - schedule a time to meet with us today and learn about our options!
