Category: Postpartum Strength

Welcome to the “no-judgment zone” for the fourth trimester and beyond. We focus on functional fitness for moms that fits into the gaps of a busy schedule. Learn how to heal your core, reclaim your energy, and find a realistic balance between “mom-life” and your own wellness goals.

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Postpartum Strength Prenatal Fitness Recovery & Wellness

Keeping Fit During the Holidays: Tips for Moms & Expecting Moms

The holidays are here, and with them come festive decorations, endless to-do lists, and of course, delicious food at every turn! It can feel like the perfect storm for skipping workouts and overindulging, but staying active and feeling your best is still entirely possible. Fitness and wellness do not need to be complicated; small, consistent choices can make a big difference for your energy, mood, and overall well-being.

In this post, we will explore realistic ways to fit activity into busy holiday schedules, share quick and effective workouts for moms (that are pregnancy-approved, too!), offer general movement tips, and cover holiday-friendly nutrition and hydration strategies to keep you feeling good inside and out.

Incorporating Workouts into a Busy Holiday Schedule

The holidays are hectic, and finding time for yourself can feel impossible, which is why planning is your best friend. Early mornings, nap times, or even a few minutes before holiday events can become your workout windows. Think of this time as a little hard-earned “me time;” a moment to prioritize self-care amidst the chaos.

Micro workouts that take only 10 to 15 minutes can fit seamlessly into even the busiest days. You can combine movement with mindfulness techniques such as guided meditations, mindful walking, or yoga/prenatal yoga. This approach nurtures both body and mind, helping you feel grounded and energized. For more ideas on including mindfulness in your workout routine, check out my prior post on Mindfulness and Meditation Techniques for Expecting Moms.

Remember to approach your holiday workouts with flexibility and self-compassion. Progress matters far more than perfection, and every little movement counts. As I like to say, a little bit of anything is still more than a whole lotta nothin’!

Quick and Effective Workouts

Low-impact, safe exercises are perfect for expecting moms, especially when time is tight. Walking, prenatal yoga, and bodyweight strength exercises are easy to do at home, in a hotel room, or even in the living room between holiday tasks.

Here are a few quick routines to keep you moving:

  • A 10-minute core and glute circuit to strengthen your back and support your pelvic floor.
  • A 15-minute yoga flow to stretch tight muscles and calm your mind.
  • Short walking intervals during errands or while prepping for holiday gatherings to sneak in extra steps.

Adjust the intensity based on how you feel each day, your trimester (if applicable), and your comfort level. If you would like a tailored approach to fit your schedule, energy levels, and stage of motherhood safely, I’d love to help you design a personalized program that keeps you moving and confident this season!

Reach out here for a FREE consultation!

General Activity Tips Beyond Workouts

Even outside structured workouts, staying active can be simple and fun! Try to move throughout your day through light stretching, standing breaks, and walking.

NEAT, or non-exercise activity, can have a surprisingly big impact. Dancing with your kids while wrapping gifts, tidying up, cooking, or brisk walking while shopping all count as valuable movement.

Strength-building does not have to mean heavy lifting. Carrying groceries safely, picking up packages, and practicing good posture while bending or lifting are all ways to strengthen your muscles gently and stay functional through the holidays.

Nutrition and Hydration for Energy and Wellness

Food is fuel, but it is also an important part of holiday joy, social connection, and family traditions. Balance is key, so try to focus on getting your protein, fiber, and healthy fats to keep energy steady.

Start with smaller portions, especially when faced with multiple tempting dishes. Our eyes often end up bigger than our stomachs, so eating slowly gives your mind time to register fullness, usually taking about 15 minutes.

For quick, healthy snack ideas, check out my prior post The Best High-Protein Snacks on Amazon for Busy Moms and Health-Minded Eaters.

Hydration is just as important as nutrition, particularly during busy or festive days. Keep a water bottle nearby and sip frequently.

Finally, practice mindful eating. Enjoy holiday treats without guilt, savor the flavors, and listen to your hunger and fullness cues. This approach helps you feel nourished and satisfied while still participating fully in the holiday celebrations.

Takeaways

Small, consistent movement combined with mindful, balanced eating can make the holiday season more enjoyable and less stressful for moms or moms-to-be. Remember, progress matters more than perfection, and every step counts – literally and figuratively!

Bookmark these tips, and share your own holiday fitness hacks in the comments below! Explore our prenatal and postpartum workout programs or personalized training options to stay active, energized, and confident through the season.

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Postpartum Strength Prenatal Fitness

Fitness Gear and Equipment for Moms: What You Really Need

As moms, our days are so full; school drop-offs and playdates, work, meals, and bedtime routines. Finding time for yourself (let alone a workout) can feel impossible! The good news? You don’t need a big expensive gym or garage full of bulky equipment to stay active.

With just a few versatile pieces of gear, you can create a minimalist “mom gym” that works for your lifestyle, your body, and your stage of motherhood. Below, I’ll walk you through the must-have essentials, a few nice extras if you want variety, and pregnancy-friendly picks to keep workouts safe and supportive.

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Why Minimalist Fitness Gear Works for Moms

  • Saves time: No need to commute to a gym or wait for machines; everything is home with you, at your fingertips.
  • Saves space: Compact tools fit under the couch, in a basket, or even in the trunk of your car!
  • Saves money: Investing in a few quality pieces that you’ll actually use is less than a gym membership you won’t have time to go to.

Most importantly, minimalist gear gives you the freedom to fit in movement when it works for you. Whether that’s a 20-minute workout during nap time or stretching while your kids play, simple gear keeps fitness accessible and realistic.

Must-Have Essentials for Every Mom

  1. Yoga Mat
    • Your yoga mat is the foundation for everything from strength to stretching to Pilates to well, yoga! A good mat can even give you a little extra cushion or support for floor play or tummy time with your littles. Look for a yoga mat that provides cushioning, stability, and gives you a designated “me space” that makes workouts feel intentional.
  2. Resistance Bands and/or Hip Bands
    • Portable, affordable, and incredibly effective. Resistance bands are small but mighty, adding challenge to strength and toning workouts without taking up any space! Hip bands in particular are great for lower body and core moves like squats, glute bridges, bicycle crunches, or lateral walks.
  3. Adjustable Dumbbells (Optional Upgrade)
    • If you’re ready to take strength training up a notice, adjustable dumbbells are a smart investment. They save space compared to a full weight rack and allow you to progress gradually, which is key for building strength and supporting everyday mom life (hello, carrying toddlers and groceries in!).

Nice-to-Have Additions (If You Want More Variety)

  • Kettlebell – perfect for dynamic full-body workouts like swings, deadlifts, and squats.
    • MINIMALIST WIN: Check out this super cool adjustable weight that can serve as dumbbells, a barbell, or a kettlebell for a truly efficient space-saver!
  • Stability Ball – Builds core strength, improves balance, and doubles as a desk chair for better posture!
  • Foam Roller – Think of this as a self-massage tool. It’s wonderful for recovery, easing sore muscles, and counteracting long days of carrying kids or sitting in your office.
    • LEVEL UP: Foam Rolling too painful? Try this deep-tissue massage gun instead for a DIY treatment.

Pregnancy-Friendly Gear Picks

If you’re currently pregnant or planning for a baby, a few supportive tools can make movement safer and more comfortable:

(Tip: Many of these items will continue to serve you well postpartum, especially for gentle recovery and core rebuilding.)

How to Choose the Right Gear for You

When building your minimalist setup, think about:

  • Space: Where will you store or use it?
  • Budget: Start small; you don’t need everything at once.
  • Workout style: Do you prefer strength, yoga, or cardio-based movement?
  • Stage of motherhood: Pregnancy, postpartum,or chasing toddlers will all shape your needs.

Start with one or two essentials, then add on as you discover what you love most.

Putting it Together: Your Minimalist Mom Gym

Your perfect setup can be as simple as:

  • 1 yoga mat
  • 1 set of hip bands
  • 1 set of strength tool (like resistance bands, dumbbells, or a kettlebell)

That’s it! With these three things, you can create endless workout possibilities without feeling overwhelmed by equipment or clutter.

Fitness for moms doesn’t have to be complicated; in fact, sometimes simple is best! With just a few well-chosen pieces, you can stay active, strong, and energized through every season of motherhood.

👉Check out my post Build Your Home Gym for Under $500 if you’re curious about creating a bigger setup!

👉Shop my mom-friendly gear here.

👉Got your gear and ready for your workouts? Get personalized support with my program design and in-home or virtual training! Book a FREE consultation or sign up for my email list to get more mom-focused workouts, recipes, and wellness tips straight to your inbox.

You’re doing so much for your family already! Now, it’s time to make fitness simple and doable for you! 🤍

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Postpartum Strength Prenatal Fitness

Adapting Your Fitness Routine for the Postpartum Phase

Becoming a mama is one of life’s most incredible transitions – full of joy, newness, laughter, and love! But, let’s be honest; it can also feel overwhelming sometimes. Between sleepless nights, adjusting to your new role, and trying to keep an entire human alive, finding the time and energy for yourself (let alone a workout) often feels impossible.

That’s exactly why creating a postpartum fitness routine is less about “bouncing back” and more about finding ways to feel strong, supported, and cared for in this new season. In this post, I’ll walk you through realistic, community-driven steps to help you gently return to movement again after giving birth.

Want more encouragement like this? Subscribe to my newsletter for postpartum wellness tips, fitness resources, and community support.

Lean on Your Support System

One of the biggest hurdles new moms face is time, Between recovery and the endless mental load, it’s easy to feel like working out is completely out of reach. This is where your support system – your partner, your family, and close friends, can step in.

Ask for 30 minutes of coverage so you can move your body – whether it’s for a walk, yoga, or a strength session. If you have older kids, turn “play time” into a mini workout for you by chasing, stretching, or dancing together.

So, how can we fit in workouts as a new mama? The answer is; you don’t do it alone! Leaning on your support network creates breathing room for your self-care.

Need tailored guidance to help balance the mental load? I’d love to help! Explore my personal training services designed specifically for postpartum moms.

Join Mommy & Me Fitness or Community Groups

Exercise doesn’t have to be a solo act! In fact, moving alongside other mamas can make all the difference. Mommy & me workouts offer accountability, connection, and a way to bond with your baby while you care for yourself.

If you’re local to the SoCal IE, I’d love to invite you to my Coffee Run group – we meet at the park, run/walk/jog with our littles, and end with coffee and conversation. It’s fitness, friendship, and caffeine all in one!

Not nearby? Look for community classes, virtual groups, or stroller fitness meetups in your area. The key is finding support and encouragement so you’re not going it alone.

Ready to connect? Check out the Coffee Run schedule and join us!

Create a Realistic Routine That Fits This Season

This phase of life isn’t about grinding or chasing a quick bounce back. Instead, it’s about building a postpartum workout routine that honors your energy, recovery, and priorities.

Start small – 10 to 15 minutes a few times a week is plenty for getting back into it! Consistency is far more powerful than intensity right now. Some days will be easier than others, and that’s okay!

It can all feel like a lot, and leave you wondering “how do I start exercising postpartum?” Simple: begin where you are, and remember, your worth is not defined by how quickly you “get back” to anything.

For more on creating realistic goals, read my post How to Set Realistic Goals During Pregnancy – there are great tools that transfer well to a postpartum routine, too!

Prioritize Recovery and Core Health

Before diving back into your old workouts, focus on recovery first. Gentle pelvic floor and core strengthening, mobility work, and breath work help restore your foundation. Always get clearance from your healthcare provider before starting any exercise.

If you’re wondering what exercises are safe after birth; think gentle, restorative movements like diaphragmatic breathing, bridges, walking, and light core activation before progressing.

I specialize in pre- and postnatal fitness and would love to help! Start here: Postpartum Fitness: Getting Back on Track After Baby for safe movement ideas and guidance. Then reach out when you’re ready for a personalized plan for progression!

Embrace Flexibility and Self-Compassion

Some days your movement might look like a stroller walk. Other days, your body might call for a nap – and that’s perfectly okay! Your body is healing, your mind is adjusting, and you’re learning how to be a mama in real time.

When motivation dips, remind yourself: a little bit of anything is still more than a whole lotta nothin’! Gentle stretching, a short walk, or even mindful breathing all count.

When it comes to how to stay motivated postpartum, it’s all about releasing the pressure of perfection and focusing on progress.

Want regular motivation and gentle reminders? Sign up for my weekly emails filled with encouragement and practical tips!

Conclusion: Your Journey, Your Pace

Every postpartum journey looks different. Whether you lean on your partner for help, join a community like our Coffee Run, or simply take 10 minutes for yourself, know this: your postpartum fitness routine should empower you, not exhaust you!

By building in support, choosing realistic steps, focusing on recovery, and practicing compassion, you’ll find your rhythm again – one that helps you feel strong, confident, and cared for.

Ready to start? Book a free consultation, join our Coffee Run and Mommy & Me Fitness Class, or subscribe to my newsletter for ongoing postpartum wellness support. You’ve got this, mama!

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Postpartum Strength Prenatal Fitness

Building a Support System for Your Fitness Journey as a New Mom

Becoming a mom is life-changing in the best – and sometimes most overwhelming – ways. Between feedings, naps, and adjusting to your new normal, it can feel nearly impossible to carve out time for your own health. If you’ve been wanting to start (or restart) your fitness journey, you’re not alone in feeling like you need more than just willpower – you need support!

A strong support system is the difference between feeling isolated and actually enjoying your postpartum fitness journey. In this post, we’ll explore why support matters, who you can lean on, and how to create a realistic plan that works for your life right now. Stick around to the end for resources and ways to connect with a mom community near you!

Why Support Matters in Postpartum Fitness

Support isn’t just a nice bonus – it’s essential!

  • Mentally and emotionally: Having someone in your corner reduces the sense of being overwhelmed and helps you stay motivated. Accountability keeps you showing up, even on days where it can be hard to get going.
  • Physically: Recovery takes time. Having others encourage rest when needed – or step in so you can take a workout break – makes progress safer and more sustainable.

Why do moms need support with fitness? Because it takes more than physical effort; it takes encouragement, accountability, and the reminder that you’re not doing this alone!

Lean on Your Partner or Family

Your first circle of support is often right at home.

  • Ask for help with baby swaps: One partner watches the baby while the other gets their workout in.
  • Make it a family activity: Try stroller walks, hikes, or dancing in the living room together.
  • Share the load: A partner or family member can help with meal prep or household tasks so you can use that time for movement.

Even extended family or close friends can step in – and are often happy to do so! Try setting up childcare trade-offs – “I’ll watch your little/s tomorrow afternoon if you can watch mine next week!” Support doesn’t have to be fancy; it just has to be intentional.

Join a Mommy & Me Group

Sometimes, you need community beyond your household or immediate tribe. Mommy & Me fitness groups bring connection, movement, and support together in one space.

  • No need to arrange childcare – you bring your baby with you!
  • Surround yourself with other moms who get it.
  • Create social connections while getting your workout in.
  • Bond with your baby through safe, fun activities.

At The Fitness Cult, we offer Mommy & Me classes as well as our local Coffee Run meetups – a fun way to combine movement, community, and a little caffeine!

What are mommy and me fitness classes? They’re group workouts designed for mamas and babies together, making it easier (and more enjoyable!) to stay active.

Create a Realistic Routine

One of the biggest hurdles for new moms is simply finding the time to be active!

Start by setting expectations that fit your current season of life. (For more on this, check out my earlier post How to Set Realistic Fitness Goals During Pregnancy for guidance!

Here are a few ideas to try:

  • Nap workouts: Use short nap windows for a quick strength or mobility session.
  • Stroller or carrier walks: Fresh air + movement + extra resistance of pushing a stroller or carrying a little one with you = win-win-win!
  • Workout with your baby: Try squats or lunges while rocking them to sleep, planks during tummy time, or gentle yoga while they explore nearby.

How to find time to work out as a new mom? By weaving fitness into the flow of your daily routine instead of forcing long, rigid sessions. Remember, a little bit of anything is still more than a whole lotta nothin’!

Additional Support Strategies

Sometimes, it takes a little extra accountability and structure.

  1. Find an Accountability Buddy
    • Team up with a friend, another mom, or even a virtual partner! Daily texts or weekly calls and Facetimes can be enough to keep each other motivated.
  2. Leverage Online Communities and Resources
    • Whether it’s a private Facebook group, a local community board, or an online coaching program, digital spaces can offer 24/7 encouragement. My newsletter is a great place to start if you want regular postpartum-friendly fitness tips straight to your inbox!
  3. Work with a Postpartum-Specialized Trainer
    • A certified pre/postnatal trainer understands your unique needs and ensures your workouts are safe and effective. This level of support helps you avoid injury and progress with confidence. (If you’re looking for one-on-one guidance, I’d love to help – let’s chat!)

Putting It All Together

You don’t need to build the “perfect” support system overnight. Start small. Maybe that looks like asking your partner to take over bedtime once a week to get your movement in, or signing up for just one community class to get started.

Even one support pillar – partner, family, group, or buddy – can make all the difference. The important thing is that you don’t have to do this alone!

Ready for Your Next Step?

Your postpartum fitness journey should feel supported, not stressful.

✨ Subscribe today to get exclusive postpartum fitness tips, realistic routines, and community resources sent right to your inbox.
☕ Or, if you’re local, join us for a Coffee Run meetup or try one of our Mommy & Me classes—we’d love to meet you and your little one!

And if you know another mom who could use some encouragement? Share this post with her—you never know whose day you’ll brighten!

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Postpartum Strength

What is Diastasis Recti? A Guide for Moms to Understand and Heal

Your body does amazing things during pregnancy — growing and carrying new life is no small task. But along with that transformation, many women notice changes in their core that don’t just “bounce back” right after birth. One of the most common postpartum concerns is diastasis recti — yet so many moms have never even heard of it until they’re experiencing it.

If you’ve noticed a lingering belly “pooch,” a gap down the middle of your stomach, or just a feeling of core weakness after pregnancy, you’re not alone — and you’re definitely not broken. Let’s talk about what diastasis recti is, why it happens, and how you can begin healing.

What is Diastasis Recti?

Diastasis recti is a separation of the rectus abdominis muscles — the “six-pack” muscles that run down the center of your belly. Normally, these muscles are held together by connective tissue called the linea alba.

During pregnancy, as your uterus grows and your abdominal wall stretches to make room for your baby, the linea alba can thin and stretch apart. This leaves a gap between the left and right sides of your ab muscles.

It’s incredibly common: research shows that up to 2 in 3 women experience diastasis recti after pregnancy.

Why Does It Happen?

Pregnancy puts a lot of pressure on your abdominal wall — and that’s not a bad thing; it’s simply part of the process. Several factors can influence whether diastasis recti develops and how severe it may be:

Growing Baby: As your belly expands, the connective tissue naturally stretches.

Hormones: Relaxin and progesterone soften ligaments and connective tissues, making them more flexible (and sometimes more prone to separation).

Multiple Pregnancies: With each pregnancy, your core muscles may weaken a little more if not properly supported.

Genetics: Some women’s connective tissue is naturally more elastic than others.

Movement Patterns: How you get out of bed, lift, or carry weight during pregnancy and postpartum can either help support your core — or put more stress on it.

How to Tell if You Have Diastasis Recti

A common sign is a visible “doming” or bulging down the midline of your stomach when you sit up, cough, or strain. You may also feel softness or a gap when pressing gently around your belly button.

The good news? This condition is treatable — and in many cases, fully reversible with proper care.

Healing Diastasis Recti Postpartum

Healing isn’t about doing crunches or planks — in fact, those moves can make things worse in the early stages. Instead, the focus is on retraining your core from the inside out. Here’s how:

1. Reconnect With Your Breath

Breathing properly is the foundation of healing. Start with diaphragmatic breathing, where you inhale into your ribs and belly and exhale while gently engaging your deep core (think: hug your baby gently toward your spine).

2. Engage the Deep Core Muscles

The transverse abdominis (your body’s natural “belt”) plays a huge role in closing the gap. Gentle exercises like heel slides, pelvic tilts, or modified dead bugs can help activate these muscles safely.

3. Strengthen the Whole Core System

Healing isn’t just about your abs — it includes your pelvic floor, back, and hips. A balanced, progressive program helps restore stability and function.

4. Avoid Common Aggravators

Movements that put excessive pressure on the midline (like crunches, sit-ups, and heavy twisting) can slow healing. Learning safe movement strategies for everyday activities — even how you roll out of bed — is just as important as exercise.

5. Seek Guidance

Every woman’s body and recovery are different. Working with a pre/postnatal certified trainer (like me!) ensures you get a customized program to support your healing safely and effectively.

The Takeaway

Diastasis recti is common, but it’s not something you have to “just live with.” With the right knowledge, movements, and support, you can absolutely restore strength to your core and feel confident in your body again.

Healing takes time, but every small step counts. And remember — your body has already done something incredible. Now it deserves the care and support it needs to thrive postpartum.

💌 Ready to Start Healing Your Core?

Subscribe to my newsletter for more pre- and postnatal fitness tips

Reach out to me directly for personal training or virtual coaching

Join our Mommy & Me fitness classes and walks for support, movement, and community

Your postpartum journey doesn’t have to be overwhelming. With guidance and consistency, you can rebuild strength, heal from the inside out, and feel empowered in your body again!

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Postpartum Strength Prenatal Fitness

Coping with Pregnancy Fatigue: Tips for Busy Moms

Cooking up a whole human – from scratch – is hard work! It’s exhausting, even in its best moments, and the fatigue just hits different than your regular sleepiness.

The irony of the fatigue is how important it is to get extra rest during pregnancy; your body is working overtime and will continue doing so even after the pregnancy as it works hard to heal. So how do we balance getting the extra rest our pregnant bodies so desperately crave with our day-to-day responsibilities, work, possible other children, and the demands (physical, emotional, mental, financial) of preparing for a new baby?

Having a proper understanding of pregnancy fatigue and how it’s different from just feeling tired is key, along with prioritizing your rest and self-care, practicing gentle movement and exercise, and finding a supportive community.

Understanding Pregnancy Fatigue

Pregnancy fatigue is a specific, often overwhelming sense of exhaustion that, unlike regular tiredness that can often be alleviated by a good night’s sleep or a quick rest, really sets into your bones. Pregnancy fatigue is typically linked to the physical and hormonal changes that occur during pregnancy. It can be caused by factors such as hormonal fluctuations, increased physical demands on the body, and emotional stress related to the changes in lifestyle and expectations.

This fatigue can vary across trimesters—it’s particularly common in the first trimester as the body adjusts to the pregnancy, tends to improve during the second trimester, and often returns in the third trimester due to the physical toll pregnancy takes. The first trimester sees a particular strain on energy levels as this is when all of the baby’s major organs are created (between weeks 8 – 13). There’s typically a much-welcomed, albeit short-lived, repreive in the second trimester with a burst of energy. In the final weeks of the pregnancy, fatigue tends to return as even everyday tasks become more difficult due to the growing baby increasing pressure, well, everywhere.

Unlike common tiredness, pregnancy fatigue can feel more intense and may not fully resolve with rest, making it essential for expectant mothers to prioritize self-care and support to help ease the effects of fatigue on their health.

Prioritizing Rest and Self-Care

There always seems to be a never-ending list of things to get done to prep for a new baby, but the most important thing to look after is your health and overall wellness! Take advantage of offers to help out with errands, chores, or nesting, and carve out time for rest as a priority.

The body is going through so many physiological and hormonal changes, and will require more downtime to compensate for this. Listening to your body and the signals it sends is essential – whether your body is asking for sleep, physical rest, mental rest, food, or comfort, honor what your body needs during this extremely demanding time.

Remember that rest does not always necessarily mean sleep. In fact, striving for short, restorative periods of non-sleep rest throughout the day can be as energizing as a nap and help improve your quality of sleep when you are able to grab that nap or get to bed! Some ways to practice non-sleep rest include mindfulness and meditation, gentle stretching or walking, reading, taking a relaxing bath or shower, or listening to relaxing music or audiobooks. (Check out prior post on Mindfulness and Meditation Techniques for Expecting Moms!)

Taking care of yourself while you’re pregnant is the first way that you take care of your baby, as you are your baby’s home while they grow. Be sure to nourish your body and show yourself plenty of love and grace!

Gentle Exercise and Movement

While exercising when you’re already tired may seem counterintuitive, engaging in appropriate prenatal exercise can actually help boost your energy levels, as well as promote relaxation and manage chronic pregnancy-related pains.

Exercising triggers a hormone release that acts as a natural mood and energy booster, so working out safely when tired can help give your body the wake-up call it needs to get back to your day. Additionally, consistent exercise helps the body to become more efficient, requiring less effort to complete daily tasks and therefore leaving you with more energy.

Keeping the body strong and managing mobility and cardiovascular endurance throughout pregnancy can help reduce or prevent pregnancy-related pains such as low back pain, hip and glute pain, sciatic nerve pain, pelvic and groin pain, and swelling and cramping, particularly in the legs, ankles, and feet. Working to lighten the physical and mental toll that chronic pain takes on the body and mind can improve both quality of sleep and energy levels, resulting in less overall fatigue.

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It’s important to ensure all exercises performed during pregnancy are modified as necessary to keep you and your baby safe! Low-impact activities such as walking, swimming, and light-weight or body-weight resistance training are typically considered safe and beneficial for most medically-typical pregnancies. Always consult with your doctor or healthcare provider prior to starting a new exercise routine, especially during pregnancy. We recommend working with a certified personal trainer with a specialized background in pre- and postnatal fitness to ensure exercises are modified and tailored to your goals and your pregnancy! (For general exercise guidelines, check out our prior posts Safe Exercises for Each Trimester of Pregnancy and The Importance of Core Strength During Pregnancy!)

Finding Support and Community

Having a supportive network of family, friends, or other moms (expecting moms or not!) is a huge asset for your mental sanity and rest! Being able to lean on those around you for help with everyday tasks, childcare, errands, or chores helps to lighten your load and allow you more time and opportunity to get the rest your body needs.

Connecting with other parents and expecting parents to swap tips and tricks, pass hand-me-downs, or simply share the stresses and joys of pregnancy and parenthood is super important for keeping your mental health in check and cutting down on stress. Joining a local Mommy & Me class – whether virtually or in-person – is a great place to start. You can also find other parents with children of similar ages to yours by enrolling in birth-prep classes at your hospital, checking out kid’s activities offered through your local community center, or visiting story-time at the public library!

In conclusion, navigating pregnancy fatigue is an essential part of the journey toward motherhood. Prioritizing rest and self-care, listening to your body’s needs, and engaging in gentle exercise can help you manage this fatigue effectively.

As you move through this transformative time, be kind to yourself. Acknowledge that feeling fatigued is not only normal but a shared experience among many expectant mothers. You’re not alone in this, and it’s perfectly okay to lean on your support system and seek help when needed. We’d love to hear from you! Share your own tips or experiences with coping with pregnancy fatigue in the comments below. Let’s support each other through this incredible journey!

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Postpartum Strength tfc Community

Family-Friendly Workouts: Staying Active with Your Kids

When I was a kid, my parents used to have us participate in what my mom affectionately deemed “forced family fun times,” where we would all get outside and get moving together. Mostly, we went on bike rides around the neighborhood and to local parks, though I also remember a few 5k Fun Runs and playing soccer or tennis at the park.

Although we all complained at varying times about our “forced family fun,” (teenagers are waaayy too cool for family time, *insert eye roll emoji*), my siblings and I generally had a blast and look back on these memories fondly! We didn’t realize it at the time, but my parents were intentionally carving out time to get us outdoors and moving in the early 2000s home video gaming console boom. I’m sure this helped burn off some of that zealous kid energy, especially on long, summer days of no school, but it also created healthy habits of movement that have lasted through to adulthood.

Getting your kids to join you for your workouts, or doing whatever you can to move together as a family, not only promotes bonding for the whole family, but also instills a love of fitness and lays a solid foundation for lifelong healthy habits for your little ones!

The Importance of Family Workouts

The American College of Sports Medicine (ACSM), recommends that all adults are physically active for a minimum of 30 minutes at least five days a week. This is the target movement amount for typically healthy adults who are looking to maintain general health and muscle mass.

For children, the ACSM recommendations for healthy muscle and bone development are much higher. Children aged 6-17 years old are recommended to have at least 60 minutes of physical activity daily, and children aged 3-5 years old are recommended to engage in active playtime in amounts as tolerated throughout the entirety of their day.

Participating in daily physical activity helps protect against chronic conditions and obesity-related diseases, as well as maintaining sufficient heart and lung health, muscle mass, and bone mineral density. In addition to the clear physical benefits of activity, exercise also has natural mood-boosting and stress-reducing properties due to the hormonal releases that occur with physical activity. Most importantly, perhaps, exercising as a family is a wonderful way to bond and an excellent opportunity to champion your children’s health as well as teach them how to take ownership of their health as they mature.

Fun Workout Ideas for Families

Outdoor Activities

  • local hikes (we love the AllTrails app to find hiking paths and see their difficulty ranking, distance, and other important planning info for families, such as whether the trail is kid-friendly, stroller-friendly, or pet-friendly!)
  • neighborhood walks
  • biking through the neighborhood or at local parks
  • playing tag or hide-and-seek
  • jump rope or hop scotch
  • playing on jungle gyms at local parks

Indoor Activities

  • family dance parties – choreographed or impromptu!
  • “mazes” or “obstacle courses” with household items and furniture
  • building a fort of couch cushions and blankets
  • yoga and stretching

Sports and Games

  • if your kids are involved in local little league or team sports, consider volunteer coaching or reffing their teams to get involved and model an active lifestyle for your kids!
  • play family-friendly sports together, such as soccer, basketball, volleyball, etc
  • create Family Olympics with your kids’ favorite games and sports, or make up your own games to play!

Incorporating Physical Activity into Your Daily Routine

  • walk to school rather than drive (as the weather and distance permits)
  • walk the dog together
  • have family dance parties while doing mundane things such as cooking or folding laundry
  • race from the car to the door
  • balance on one foot while brushing teeth
  • do jumping jacks during commercial breaks when watching TV
    • or, for streaming services: do 5 jumping jacks every time the main character’s name is said

Making Workouts Engaging for Kids

If you are worried about getting your kids on board with your new family workout plan, keep 3 important things in mind: focus on making the workouts fun, keep activities age-appropriate, and get creative with incentives!

Making Workouts Fun

  • ensure activities are age-appropriate, typically catering to the youngest child’s physical capabilities and attention span
  • try team activities and compete kids versus parents
  • keep the mood light – this isn’t about setting a new PR for yourself, it’s about encouraging your kids to enjoy activity!

Suggestions for Age-Appropriate Activities

Plan to cater to the age of your youngest child with age-appropriate activities

Children 3 – 5 years old

  • red light / green light walks or hikes
  • I Spy walks or hikes
  • trips to the local playground
  • indoor play houses (tunnels, ball pits, trampolines, etc)

Children 6 – 10 years old

  • Treasure Hunts with hidden household objects
  • introductory team sports
    • soccer: practice kicking, passing, or defending the goal
    • basketball: practice shooting and dribbling
    • tennis: practice swinging and hitting the ball
    • baseball: practice catching and throwing the ball
  • bike rides
  • three-legged races
  • potato sack races (you can also use oversized pillow cases instead of potato sacks)

Children 10+

  • team sports
  • races and runs (you can use FindARace.com to search for local fun runs to participate in as a team! Or, just race with each other through your local neighborhood or park!)
  • introductory strength training (practicing form on squats, push-ups, planks, etc and moving to light weights when appropriate)

Creative Incentives

  • have small rewards for competitions and team sports
    • small rewards ideas:
      • the family goes out for ice cream
      • kid coupon books
        • “coupons” for your kids like get to skip a chore of your choosing, pick what’s for dinner tonight, get to sleep in, get to pick the movie tonight, etc
  • a “fitness chart” – like a chore chart that can be filled in when activities are completed (daily or weekly) and filled charts can be turned in for a bigger reward
    • bigger reward ideas:
      • the family goes out to dinner
      • get a new sports or exercise-related toy or game (new soccer ball, new baseball glove, hula hoops, jump ropes, etc)
      • new workout clothes or shoes
  • have a Family Olympics Day with gold, silver, and bronze medals (you can get actual medals to use, or something fun like chocolate coins!)

Creating a Family Fitness Plan

When creating a plan around getting your family moving, it’s important to be realistic about what will and won’t work for you as a family. Be sure to take into consideration things like your individual family member’s preferences and energy levels when scheduling a time for your workout. For example, if your kids are always up early with a ton of energy to burn, a post-breakfast hike or games at the park may work well for you! Make it exciting by marking it in a bright color on your calendar, or using stickers to help it stand out as a fun thing to do together.

Get your kids involved in the process by asking them to help you come up with fitness-related goals you can reach together each week. **Please never give children weight loss goals! If your child’s pediatrician has recommended they lose weight, encourage your kids to engage in fun activity and choose healthy foods with the appeal of having plenty of energy to play and grow, rather than focusing on weight loss.**

We recommend instead focusing on what are known as process goals. Process goals are an easily definable goal that focuses on the method or acitivty used to reach your desired outcome, while product goals center on the end result. Good examples of process goals sound like:

  • Play outside 3 times this week
  • Run 3 laps at the park
  • Do 2 family workouts together this week
  • Take a walk together 4 nights after dinner

Once you have clear, achievable process goals, set a time for the workouts and activities and get excited! Remember, your kids will follow your lead on this – if you or your partner/co-parent are annoyed, rather than excited, and completing the family workouts reluctantly and with a grumble or complaint, your kids will adopt the same attitude towards your family workouts, and likely fitness in general. Even if you have to fake it til you make it, try to stay positive and enthusiastic about your family workout time! The more you model healthful behaviors and a positive attitude about sticking to them, they easier it will become to get your kids engaged and excited too.

Combining physical activity with family time to promote fitness and family bonding is such a powerful combination that can leave a lasting impression on your kids for a lifetime! If you’re interested in getting into family workouts but are unsure of how or where to start, let us know and we’d love to help you come up with ideas! Remember to start small and be encouraging and enthusiastic. Look for ways to incorporate activity and healthful behaviors into your daily routines, and celebrate each small win and milestone together! Do you and your family have family workouts? Share your experiences in the comments below!

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Postpartum Strength

Postpartum Fitness: Getting Back on Track After Baby

So you just spent 280 days (give or take a week or two) growing a whole entire human from scratch and bringing it into the world via your very own body. Congratulations!

Now, when will you lose the baby weight? Ah yes, the graceless, tired old question many of us are asked, often far too soon and with far too little kindness. Sometimes, this question even comes up in our own minds, perhaps still lacking the deserved kindness.

We have a culture obsessed with the human body – especially the female body – and its physical appearance. Here at the fitness cult, however, our focus is and always will be primarily on your overall health: seeking FUN, fitness, and community. Our goal of getting back on track after baby centers not around the number on the scale or the size of your jeans, but on creating a routine that encourages movement in a realistic and enjoyable way, and allows you to prioritize your mental health as well as taking care of your body.

Your body goes through a myriad of physical and hormonal changes throughout pregnancy, delivery, and postpartum recovery. (For more on the changes that happen during pregnancy, check out our last post Understanding Your Body: Changes to Expect During Pregnancy). First and foremost, the most important part of postpartum health is allowing your body ample time to heal physically, and readjust to changing hormone levels. For most vaginal deliveries, this typically means about a 6-week recovery time with little to no structured exercise; and cesarean deliveries typically require at least 8 weeks. It can take 6-18 months for the body to readjust hormonally.

**Disclaimer:** It is important to consult with a qualified medical professional before resuming exercise following childbirth. Each postpartum journey is unique, and your healthcare provider can offer personalized guidance based on your individual health needs. Always prioritize the advice and discretion of your medical providers when planning your postpartum fitness routine.

As your body and hormones begin to return to normal, focus on building a fitness routine that allows you time to nurture yourself, practice mindfulness, restore core and pelvic floor strength, and support your mental well-being. This can be difficult to do with a newborn – not to mention if you have other, older kids as well – and with balancing other responsibilities; such as cooking, tending the house, and returning to work if applicable. Ultimately, the most important part of any postpartum fitness routine is to make it conducive to your life and needs!

Understanding Postpartum Recovery

The postpartum period, sometimes also referred to as the “fourth trimester,” lasts about 12 weeks; although there are many variables that can factor into aspects of postpartum recovery and its full duration.

The postpartum period sees the sharpest drop in hormone levels, namely estrogen and progesterone, that the human body will ever experience. Since estrogen acts as a natural mood-booster and stress-reducer, having dramatically lowered levels can lead to feelings of anxiety, irritability, or general unease. Estrogen is also essential to brain functionality; lowered levels can cause brain fog and persistent feelings of fatigue – even with adequate sleep.

In addition to navigating these hormonal changes, the body is also working hard to repair an internal wound the size of a dinner plate on the uterus wall (where the placenta was previously attached), as well as shrink the uterus back down to its normal size. It’s important to take the necessary time to allow your body to heal physically, as well as being gentle and kind with yourself as you try to regain a sense of normalcy for your changing hormone levels.

During the immediate postpartum period, focus on gentle movements, such as walking or light stretching, and mindfulness for your exercise routine. Remember to take things slowly and give yourself plenty of grace and space to heal!

7 Essentials for a Successful Postpartum Exercise Routine

1. Setting Realistic Goals

It’s great to shoot for the moon, but having goals that are too out of reach or unrealistic can be discouraging and frustrating! When beginning or restarting your fitness routine postpartum, create goals that feel reasonable and achievable, and that center around your overall health and wellness rather than trying to hit a target number.

Looking for some help

setting realistic goals?

Contact us to work with

Kailey, our ACE Certified

Personal Trainer with a

specialized education in

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Knowing what is reasonable and achievable can be hard, however, especially as you adjust to your body’s ongoing physical and hormonal changes. Working with a personal trainer, particularly one who specializes in pre- and postnatal fitness, is extremely beneficial in identifying what you and your body need on a personal level.

It’s also important to set both short-term and long-term goals. Short-term goals may look like “I will go for a walk with my baby 4 times this week,” while a long-term goal takes more time and continued effort to reach (i.e., “I will lose 15lbs in 3 months”). Check out our post on SMART Goals for more help identifying and creating goals for your fitness routine!

2. Listening to Your Body

Your body has been through a lot of grueling physical changes and exertion, and it will take time to get back to your prior levels of output. Prioritize listening to your body’s signals and honoring what your body needs each day.

While your body is strong, resilient, and capable of rising to challenges and crushing your goals, it is also deserving of rest, respect, and receiving gentleness. Your body will send clear signs of what is too much for its current state of healing; such as feelings of extreme soreness or fatigue, dizziness or lightheadedness, or running out of fuel. Always respect and follow what your body is telling you, and be mindful to heed any restrictions or advice given by your healthcare team around your exercise routine.

Focus on starting with a little movement each day and building up to 30-minutes of moderate intensity activity 5 times a week.

3. Creating a Workout Plan

Having a workout plan in place helps keep you accountable and on-track to reach your goals! A good workout plan includes the type of workout you plan to do, the time (and day/s) you plan to do them, and solutions to possible obstacles that may derail your plan.

For example, you may plan to walk for 30 minutes on Monday, Wednesday, and Friday mornings with your newborn after dropping your older kids off at school and during baby’s naptime. You have a clear goal of what type of exercise you’ll do, when you’ll do it, and have planned for a time when you can make this work because other distractions have been minimized.

Walking with your baby is a great way to get back into your fitness routine as well as stimulating your baby’s development! This is also why we love our Mommy & Me Fitness Classes – incorporating and including your baby in your workout time helps you to create the time and space to take care of yourself while taking care of your new little one!

4. Building a Support System

They weren’t lying when they said it takes a village! Don’t shy away from asking for help from your partner, family, friends and neighbors to support your postpartum recovery. This could look like asking a family member or friend to watch your baby so you can focus on your workout for an hour, or asking them to join you during your workout to help keep you accountable!

Yet another reason why we love our Mommy & Me classes is for the built-in community they provide! Having a network of other parent-friends who understand the unique struggles that come with parenting babies through different stages is invaluable; not only for the accountability to your fitness goals, but for your mental health as well!

If you’re unsure where to start looking for a Mommy & Me class, check out your local library and community center – many offer different classes and groups, and can connect you with other resources as well.

5. Getting Nutrition for Postpartum Recovery

It can be tempting to start dieting, fasting, or juice-cleansing to jumpstart postpartum weight loss, but resist the urge to do so and instead focus on having a well-balanced diet rich in nutrients. This will support your body’s postpartum recovery as well as lead to healthy and sustainable weight loss – particularly fat loss.

Receiving adequate calories and nutrients is essential to healing and recovery, and is of particular importance for breastfeeding mothers to maintain their milk supply. In general, women should never consume less than 1,200 calories per day; breastfeeding women need an additional 500 calories per day and should strive for no less than 1,800 calories per day. Always consult with a nutritionist or registered dietitian to find an appropriate diet and caloric intake for your specific needs.

General information on nutritional needs for postpartum and breastfeeding women can be found here from the CDC. Also, check out this neat caloric needs calculator that takes milk production into consideration!

6. Prioritizing Mental Health and Wellness

In addition to the hormonal changes in the postpartum period affecting your mental health, new parents are also adjusting to a major life change – and doing it all with not nearly enough sleep!

It’s completely normal to feel overwhelmed, emotional, stressed out, exhausted, and angry during the postpartum period. This does not at all take away from the love and happiness you experience with your new baby and does not mean that you aren’t still enjoying motherhood and this season. It is so important to practice compassion with yourself and allow yourself to experience the range of emotions and feelings as they come up without judgment.

Mindfulness, meditation, and journaling are all excellent ways to tend to your mental health in the postpartum period. If you haven’t heard of the Canopie app for mental health in motherhood, check it out here – it’s filled with mental health programs as well as other resources and care providers.

If you are concerned that you may be struggling with postpartum anxiety or depression, don’t hesitate to reach out. You’re not alone 🤍

  • Call the Postpartum Support International HelpLine 1-800-944-4773
    • Or Text “Help” to 800-944-4773
  • Maternal Mental Health Hotline – Call or Text 1-833-943-5746
  • Call the National Suicide Prevention Lifeline 1-800-273-8255

7. Celebrating Your Progress

The hormonal changes that occur in the postpartum period. combined with the lack of sleep, make it extremely difficult to lose weight. Remember that big goals take time to reach, which is why it is important to set short-term goals and celebrate yourself as you reach them!

Keeping a fitness journal or using an app to log your workouts can help you to not only stay accountable to your workout plan, but also allow you to mark clear goals and reflect on your accomplishments. You can also create your own reward system, with opportunities to celebrate your progress as you reach milestones. Some non-food related motivational rewards include:

  • new workout outfit
  • new workout shoes
  • exercise accessories like phone holders, hats, running belts, or yoga mats
  • new water bottle
  • sports treatments such as massage or hydrotherapy
  • spa treatments such as mani/pedi’s or facials

You’re working hard to reach your goals, remember to stop and appreciate all that you have accomplished and all that your body is capable of!

Types of Postpartum Exercises

Walking

Stretching

Strength Training

Core and pelvic floor exercises

Swimming

Cycling

Mindfulness

Yoga

When approaching your postpartum fitness routine, remember that everyone’s journey is unique, and it’s all about moving at your own pace while having fun. We’d love to hear your stories—share your postpartum fitness experiences and tips in the comments below! Let’s lighten the load together and support each other in this wild ride of motherhood. You’ve got this!

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Postpartum Strength Prenatal Fitness

5 Pelvic Floor Exercises That Are Not Kegels

5 Pelvic Floor Exercises That Are Not Kegels

If you’ve ever experienced pregnancy or childbirth, you know firsthand the importance of pelvic floor strength, and how difficult it can be when those muscles have been compromised (if you cross your legs when you sneeze, or jumping jacks send you running to the bathroom, you know what I’m talking about!). So why does this happen?

First, let’s talk about what the pelvic floor is and what that really means. The pelvic floor is a group of muscles that are part of our larger core muscle group. We tend to think about our “core” as just our abs, or “6-pack muscles;” but the core is actually made up of our abdominal wall, oblique abdominals, transverse abdominis, erector spinae, supporting and stabilizing muscles of the chest and back, hip flexors, glutes, diaphragm, and, of course, the pelvic floor. The pelvic floor muscles span from one side of the pelvis to the other and act as a “net” to support the pelvic organs, such as the bladder, vagina, anus, and uterus.

In pregnancy, the growing baby and uterus stretch and push the muscles of the abdominal wall and pelvic floor, and the pelvic floor supports the added weight throughout the pregnancy.

Kegels are an exercise that targets the pelvic floor muscles, particularly around the urethra, through contracting, or tightening, the muscles. While performing kegels is undoubtedly an essential part of maintaining the strength of the pelvic floor, if this is all you are doing, you likely do not feel the strength returning to the desired level.

It’s important to diversify your pelvic floor workouts to include the entire muscle group of the pelvic floor muscles, as well as working to integrate and strengthen the surrounding muscles of the hip complex and glutes. Intentionally strengthening the entire “net” of pelvic floor muscles and their surrounding joints and neighboring muscles will provide a stronger foundation and better support your internal pelvic organs.

Disclaimer: Before starting any new exercise routine, it is essential to consult with your healthcare provider or medical care team, particularly if you have any existing health concerns or conditions. This blog post is intended for informational purposes only and is not a substitute for professional medical advice. Always prioritize your health and safety by seeking guidance tailored to your individual needs.

1. Glute Bridge

The glute bridge exercise is performed while lying on your back and by lifting your hips in an upward motion. The glutes, hips, low back, and pelvic floor are all engaged during this movement.

Start by lying on your back with your knees bent and feet planted on the floor. Begin squeezing through the glutes, exhale, and lift the hips off the ground as high into the air as you can, while continuing to contract the glute muscles. Relax the muscles and inhale as you return the hips to the starting position on the floor. You can make this move more challenging by holding for a few seconds at the top, continuing to engage the glute muscles and breathing normally.

The glute bridge strengthens the pelvic floor muscles, along with the glutes, hips, and core; adding to overall stability as well as pelvic floor strengthening.

2. Squats

Squats represent one of 3 lower body functional movements (bending) used throughout our daily activity – such as sitting down and standing back up. They engage the lower body muscles, as well as the core, glutes, hips, and pelvic floor.

Start standing with feet slightly wider than hip-distance. Inhale as you hinge forward at the hips, sending the glutes backwards behind you, and continue motion downward by bending through the knees. When you have lowered as much as you can without pain or losing control of the motion, exhale as you press through both feet firmly and squeeze through the glutes to return to the starting position of standing.

Squats strengthen the muscles that support and hold up the pelvic floor (hamstrings, glutes, and hips), as well as strengthening the pelvic floor muscles through proper engagement of the core.

3. Dead Bug

The dead bug movement engages the core muscles, including the pelvic floor, while working to stabilize the body throughout a coordinated movement.

Start by laying on your back with your arms and legs in the air above you (i.e., looking like a dead bug on its back, hence the name!). Arms should be straight and positioned directly above the shoulders; legs should be bent to a 90 degree angle with the knees positioned directly above the hips and the feet extended outward, away from the body. Inhale and reach the right arm overhead to touch the floor above your head, while extending the left leg straight through the knee to touch your foot to the floor in front of you. Exhale as you return arm and leg to their starting positons over your body, then repeat with the left arm and right leg.

The dead bug exercise strengthens the pelvic floor muscles by engaging the deep core muscles that support the pelvis and spine. This exercise is particularly effective for strengthening the transverse abdominis, which is a key muscle for pelvic stability and pelvic floor support.

4. Bird Dog

The bird dog exercise engages the core muscles, including the pelvic floor, while working to stabilize the body throughout a coordinated movement.

Start in a tabletop position on your hands and knees, with hands positioned directly under the shoulders and knees positioned directly under the hips. Draw the belly button toward the spine to engage the core, then inhale and extend the right arm straight in front of you at shoulder height, while also extending the left leg directly behind you at hip height. Exhale and create a crunching movement through the abdomen, drawing the right elbow toward the left knee, then return to the starting tabletop position.

The bird dog exercise strengthens pelvic floor muscles by engaging the core, including the abdominal muscles and pelvic floor, which are crucial for supporting the spine and maintaining stability. By challenging the core and balance while moving your limbs, the bird dog exercise helps improve core stability and indirectly strengthens the pelvic floor.

5. Clamshells

The clamshell exercise engages the hip complex, the glutes, the stabilizing muscles of the core, and the pelvic floor. This movement is performed lying on your side and targets one side of the body at a time.

Start by lying on your left side with your knees slightly bent and stacked, your feet in line with your spine and stacked. Firmly press your heels together and exhale while lifting the right knee upwards, opening through the hips as wide as you can without pain. Inhale as you relax through the hips and glutes and return to the starting position of knees touching. Repeat on each side.

The clamshell exercise primarily strengthens hip muscles that work in synergy with the pelvic floor. By strengthening these surrounding muscles, the clamshell exercise can contribute to the overall stability and strength of the pelvic floor, which can indirectly benefit pelvic floor health and function.

In a nutshell, taking care of your pelvic floor is super important for a strong core and overall health. Mixing in exercises like glute bridges, squats, dead bugs, and bird dogs can really help strengthen those muscles. If you’re interested in boosting your pelvic floor strength and just feeling better overall, don’t hesitate to reach out! We’d love to chat and see how we can help you on your fitness journey!

Have you tried any of these pelvic floor exercises? Let us know either way in the comments!

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