Tag: fitness goals

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Postpartum Strength Prenatal Fitness

How to Build Sustainable Fitness Goals as a Mom

If you are a mom who has ever set a fitness goal with the best intentions only to feel like real life immediately got in the way, you are not alone. Motherhood changes your time, your energy, your body, and your priorities. Yet so much fitness advice still assumes unlimited time, uninterrupted workouts, and a perfectly predictable schedule.

Sustainable fitness goals for moms are not about doing more. They are about planning for your real life, honoring your current season, and creating goals that support you rather than drain you. When fitness fits into your life instead of competing with it, consistency becomes possible!

Let’s walk through how to build sustainable fitness goals step by step, without guilt, burnout, or unrealistic expectations.

Step 1: Plan for Your Real Life (Not Your Ideal Life!)

One of the biggest mistakes we make as moms when setting fitness goals is planning as if we still have the same time and flexibility we did before kids. Waiting for the “perfect” time often leads to weeks or months of doing nothing at all.

I learned this lesson the hard way. Before motherhood, I loved lifting heavy weights and chasing strength goals like squatting and deadlifting twice my body weight. I had the time to train for long sessions, recover properly, and focus on performance-based goals.

After becoming a mom, I kept waiting for a window where I could carve out an hour or more to go to the gym. That window rarely came and, even when it did, it was far harder to step away than I had anticipated. After about a month of waiting, I finally grabbed my light weights and committed to a 15-minute circuit in my living room while my daughter napped. That simple decision changed everything.

Once I stopped waiting for ideal conditions and started planning for reality, consistency followed. Shorter workouts, flexible timing, and removing barriers like childcare made movement doable again.

If this feels familiar, you may find this helpful too: How to Fit Fitness into a Busy Mom Schedule.

Step 2: Use SMART Goals – Without Perfection Pressure

SMART Goals can be incredibly helpful when they are adapted for mom life! Instead of rigid expectations, think of them as a framework that creates clarity and direction.

SMART stands for specific, measurable, achievable, relevant, and time-bound. A sustainable fitness goal is one that fits your current season and still moves you forward.

For me, one of the most meaningful SMART goals I set was running 500 miles over the course of 2025. Running is something I have always genuinely enjoyed, and it was logistically accessible because I could take my daughter with me. The goal was specific and measurable, but it was also flexible. Some weeks included long runs, others included stroller walks or short jogs. Every mile still counted!

This approach mirrors what I share in Changing the Way You Goal-Set through SMART Goals and How to Set Realistic Fitness Goals During Pregnancy, where structure meets real-life and compassion.

I love to say, “a little bit of anything is still more than a whole lotta nothin’!”

Step 3: Blend Movement Into Daily Life

Not all movement has to look like a traditional workout to matter. This is where NEAT, or non-exercise activity thermogenesis, comes in. NEAT includes all the movement you do outside of formal exercise and it plays a meaningful role in daily energy expenditure and overall health.

As a mom, I started sneaking movement into everyday moments. While bouncing my daughter to sleep, I would stand and do squats or walking lunges. I did weighted glute bridges with her sitting on my lap and “bench pressed” her during playtime. During tummy time, I held planks over her as she crawled around.

These 2-3 minute bursts may not have seemed like much, but they added up. Even though they looked different from my old gym sessions, I could feel my strength rebuilding. Mentally, the pressure lifted too. Movement became something I could sprinkle into my day where it worked rather than something I had to carve out precious time for.

This mindset pairs beautifully with Family-Friendly Workouts: Staying Active with Your Kids; give it a read for more ideas on incorporating NEAT movements!

Step 4: Honor Your Season of Motherhood

Your fitness goals should reflect where you are right now, not where you used to be or even where you think you”should” be.

Postpartum recovery, pregnancy, sleep deprivation, mental health, and physical healing all matter. There were periods during my 500-mile year where running had to pause due to pelvic floor dysfunction. I felt anxious before runs and found myself procrastinating or avoiding them altogether. Postpartum depression made even just leaving the house feel overwhelming some days.

Instead of quitting, I focused on rebuilding strength, adjusting expectations, and returning to my goal gently. On days when I did not have the strength to do it for myself, I reminded myself that I was doing this for my daughter. That anchor mattered.

If you are navigating a similar season, you are not alone! Postpartum Fitness: Getting Back on Track After Baby may offer additional reassurance.

Step 5: Lean Into Accountability and Community

Motivation comes and goes. Accountability and community help you keep showing up when motivation dips.

One of the biggest reasons the 500-mile goal worked was because it was cumulative and flexible. It was not something I could cram in at the last minute, but it also did not require perfection. Some days felt hard. Other days felt surprisingly easy. Over time, the miles added up.

When I finally reached mile 500 in December, I was surprised by how emotional it felt. The goal felt so well-earned. It reminded me that sustainable goals are not about pushing harder every day, they are about returning again and again, even after setbacks.

That experience is what inspired the Fitty 500. It’s designed to give moms a supportive, motivating community where every step counts and consistency is celebrated!

If building a support system feels hard right now, Building a Support System for Your Fitness Journey as a New Mom is a great place to start.

Join the Fitty 500

A fitness challenge shirt laid out on a wooden floor beside a medal and a pair of athletic shoes, with a cozy living room in the background.

If you are looking for a motivating, community-driven way to build sustainable fitness habits, the Fitty 500 is exactly what you need! Whether you walk, jog, run or hike, every mile counts! You can bring you kids, move at your own pace, and build momentum over time.

This challenge is about showing up imperfectly, celebrating progress, and proving to yourself that fitness can fit into mom life.

A Gentle Reminder Before You Go

To the moms who feel like they are failing at fitness right now, I see you. The struggle is not a lack of willpower or discipline. It is time, resources, and the mental load that comes with motherhood.

Let go of waiting for the perfect moment. Let go of guilt over goals that no longer fit. Your life is different now, and that is beautiful! Your fitness goals can be different too, and still powerful.

Sustainable fitness is not about doing it all. It is about doing what you can, where you are, and trusting that even small efforts add up to big results over time.

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Prenatal Fitness

How to Avoid Common Injuries While Exercising During Pregnancy

Pregnancy is an exciting, life-changing time – and it’s also a season where your body is working overtime. Staying active during pregnancy has incredible benefits; improved maternal health, support for your baby’s growth and development, reduced risk of complications during labor, and a smoother postpartum recovery.

But with all the physical changes happening, exercise can feel a little intimidating. Many moms worry about getting hurt, and with good reason – your body is more vulnerable to certain injuries and everything can feel more scary when you are carrying your baby!

The good news? With the right approach, you can enjoy the benefits of movement while minimizing risks. This post will walk you through the most common injuries during pregnancy, why they happen, and how to prevent them so you can feel confident and safe in your workouts.

Understanding Your Body Changes

Your body is adapting beautifully to grow and support new life, but these changes impact how you move and exercise.

  • Hormonal shifts: Relaxin and progesterone increase laxity in your muscles, ligaments, and connective tissue. This makes your joints feel looser – helpful for labor, but it can make you more prone to strains if you over-stretch or move too suddenly.
  • Weight gain and balance: As your bump grows, your center of gravity shifts forward, putting extra pressure on your joints and increasing your risk of falls.
  • Joint changes: Hips, knees, and lower back often feel more sensitive and less stable as pregnancy progresses.

These shifts don’t mean you should stop exercising – they just mean you need to be mindful of how you move to ensure you are supported.

Common Injuries During Pregnancy

The most frequent injuries and discomforts mamas-to-be experience while exercising include:

  • Back pain and pelvic pain (from postural changes and added strain on the spine)
  • Joint pain and strains (especially knees, hips, and ankles)
  • Muscle strains (from over-stretching or pushing too hard)
  • Falls or trips (due to a changing center of gravity and balance)

These injuries typically come from overextending joints, ignoring body signals, or participating in high-risk activities. Research has shown that while exercise during pregnancy is safe for most people, about 25-30% of injuries are related to slips, falls, or improper technique – making prevention key.

Pre-Exercise Considerations

Before you jump into any workout, it’s important to:

  1. Check with your healthcare provider to make sure exercise is safe for your pregnancy
  2. Assess your fitness level – what were you doing before pregnancy? Use that as a starting point for what’s safe to continue (with modifications as needed). For help here, you’ll love my post on How to Choose the Right Prenatal Exercise.
  3. Adapt to your trimester – your body feels different each stage of pregnancy. And if goal-setting motivates you, check out How to Set Realistic Fitness Goals During Pregnancy to keep your expectations balanced and encouraging.

Safe Exercise Guidelines

Choosing the right kinds of activities makes a big difference:

  • Best choices: Low-impact workouts like walking, swimming, stationary cycling, prenatal yoga, and modified strength training. These support strength and mobility without stressing joints.
  • Avoid: Contact sports, workouts with a high risk of falling (like skiing or horseback riding), and very high-intensity training that spikes your heart rate beyond a comfortable level.
  • Listen to your body: If you feel pain, dizziness, unusual fatigue, or cramping – stop. Discomfort is your body’s way of signaling it needs rest or modification. And if fatigue is something you’re struggling with, my post on Coping with Pregnancy Fatigue: Tips for Busy Moms will help you manage energy without guilt.

Warm-Up and Cool Down

Think of warming up as your own personal injury prevention insurance:

  • Warm-up: Start with 5-10 minutes of light walking, arm circles, or dynamic stretches to gently increase blood flow.
  • Cool down: Slow your pace, add gentle stretches, and focus on deep breathing to help your body recover and reduce stiffness.

Proper Technique and Equipment

Form matters more than ever during pregnancy!

  • Use good technique: Move with control and avoid locking joints or jerking movements. For extra support here, check out my post on The Importance of Core Strength During Pregnancy. Strong core muscles give your body stability and protect against unnecessary strain (as well as assisting in labor and delivery and promoting faster postpartum recovery!).
  • Footwear: Supportive shoes with good cushioning and a wide-enough toe box protect joints from unnecessary stress and promote better balance.
  • Modify movements: For example, swap out your regular squats and deadlifts with sumo stance positions to accommodate your growing belly, or move your push-ups from the floor to a wall or bench for incline push-ups.

Staying Hydrated and Nourished

Exercise during pregnancy isn’t just about moving – it’s about fueling your body, too.

  • Hydration: Sip water before, during, and after exercise to prevent overheating or dehydration.
  • Nutrition: Balanced meals with plenty of protein, healthy fats, and complex carbs will give you steady energy without spiking your blood sugar.
  • Timing: Avoid working out right after a heavy meal; instead, aim for a light snack 30-60 minutes before your exercise.

Pelvic Floor Health: Your Hidden Support System

One area that often gets overlooked during pregnancy fitness is the pelvic floor. These muscles support your internal organs such as your bladder, uterus, and bowels, and they play a critical role during labor and postpartum recovery.

When you exercise, focusing on proper breathing and gentle pelvic floor engagement can help prevent leaks, reduce back pain, and lower your risk of prolapse later on. Think of it as training the “foundation” of your core.

When to Not Exercise: Red-Flag Symptoms

While exercising is safe for most pregnancies, there are certain warning signs that mean it’s time to stop immediately and call your healthcare provider. These include:

  • Vaginal bleeding
  • Severe cramping or abdominal pain
  • Sudden dizziness or faintness
  • Shortness of breath before starting exercise
  • Chest pain or pounding heartbeat
  • Fluid leakage
  • Sudden swelling in hands, ankle, or face

These symptoms don’t necessarily mean something is automatically wrong – but they are still red flags to stop and check in with your doctor or medical team.

The Mind-Body Connection

Exercise isn’t just physical – it’s mental. Moving your body helps regulate hormones, reduce anxiety, and boost your mood, which is so important during pregnancy. Even a short walk or gentle mini-yoga sesh can help you feel more grounded, less stressed, and more connected to your changing body.

Conclusion

Pregnancy is not a time to give up exercise, just a time to move smarter. By understanding how your body is changing, choosing safe activities, supporting your pelvic floor, and listening to your body’s signals, you can greatly reduce your risk of injury while still reaping all the benefits of staying active!

Every mama’s journey looks different, and that’s the beauty of it. The key is honoring your body while giving yourself the gift of movement.

👉 Your turn: Have you found a favorite safe workout during pregnancy, or do you have tips for other moms-to-be? Share them in the comments—I’d love to hear from you!

💡 And if you’re ready for guidance tailored to you, I’d love to help. I offer personalized prenatal and postpartum coaching that supports your body through every stage of motherhood. Contact me today to start building your strong, safe, and sustainable fitness journey.

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Prenatal Fitness

The Best Sports and Activities for Pregnant Women

Pregnancy is such an exciting and transformative time — but it can also come with its fair share of physical changes and challenges. Staying active during these months isn’t just safe for many expecting mothers — it’s incredibly beneficial for both mom and baby.

From boosting mood to easing backaches, the right kinds of exercise can help you feel stronger, sleep better, and even prepare your body for labor. But before we dive in, let’s be clear: every pregnancy is unique. Always talk with your healthcare provider before starting or changing any exercise routine.

Now, let’s explore why movement matters so much during pregnancy, how to do it safely, and the best activities to try during these special nine months.

Benefits of Exercise During Pregnancy

Physical Benefits

Your body is working overtime right now, and exercise can be one of your best tools for keeping it feeling its best. Staying active can help:

  • Improve stamina and endurance
  • Reduce common discomforts like back pain, constipation, and swelling
  • Improve posture and balance as your body changes
  • Promote better sleep (because you’ll need all you can get!)

Emotional Benefits

Learn more about The Connection Between Mental Health and Physical Activity During Pregnancy

Hormones may have your emotions on a bit of a roller coaster, but regular movement can help even things out. Exercise releases feel-good endorphins that can:

  • Reduce stress and anxiety
  • Improve overall mood
  • Boost confidence as you watch yourself stay strong and capable

Benefits for Labor and Delivery

Check out specific exercises that may help during labor!

Think of exercise as part of your “labor prep.” Women who stay active often experience:

  • Shorter labor times
  • Fewer complications
  • Faster postpartum recovery

Safety Considerations

Before you lace up your sneakers or unroll your yoga mat, let’s talk about safety:

  • Consult Your Doctor or Midwife: They’ll help you know which exercises are safe for your unique situation.
  • General Guidelines: Aim for moderate activity where you can still carry on a conversation without gasping for air. Stay hydrated, avoid overheating, and listen to your body.
  • Know When to Stop: If you experience vaginal bleeding, dizziness, shortness of breath, chest pain, contractions, or fluid leakage — stop immediately and contact your provider.

Recommended Sports and Activities

Here are some of the best ways to keep moving while pregnant:

1. Walking

An easy, low-impact option you can do almost anywhere. It boosts circulation, supports cardiovascular health, and requires no special equipment.
Tip: Wear supportive shoes and avoid uneven terrain to reduce tripping hazards.

Read more: Incorporating Walking into Your Daily Routine While Pregnant

2. Swimming

Being in the water takes pressure off your joints and supports your growing belly.
Best strokes: Breaststroke and backstroke tend to be most comfortable. Avoid overly strenuous lap sessions.

3. Prenatal Yoga

Yoga supports flexibility, posture, and relaxation — all while teaching you breathing techniques you might use during labor.
Tip: Choose a prenatal class so poses are safe and adapted for your stage of pregnancy.

4. Pilates

Strengthens deep core muscles, improves posture, and supports stability.
Modification: Skip moves that have you lying flat on your back for extended periods after your first trimester.

5. Low-Impact Aerobics

A fun way to keep your heart pumping without pounding your joints. Think dance-based classes, light step routines, or water aerobics.

6. Cycling

Stationary bikes are safest since there’s no risk of falling. Outdoor cycling can be enjoyable early in pregnancy if you’re experienced, but balance changes can make it risky later on.

Read More

7. Strength Training

Maintaining muscle tone helps with posture, stamina, and postpartum recovery.
Tip: Use lighter weights with more repetitions, and avoid holding your breath during lifts.

Activities to Avoid

While pregnancy isn’t a time to push for new athletic records, it’s also not a time for risky activities. Skip:

  • High-impact or high-intensity sports (like competitive running, basketball, or CrossFit without modifications)
  • Activities with a high risk of falling (skiing, horseback riding, rock climbing)
  • Contact sports with a risk of being hit in the abdomen (soccer, martial arts, hockey)

Tips for Staying Motivated

  • Set Realistic Goals: Focus on how you feel, not on hitting specific performance numbers.
  • Find a Workout Buddy: Join a prenatal fitness class or walk with another expecting mom.
  • Mix in Relaxation: Try gentle stretching or guided meditation alongside your workouts.
  • Track Your Progress: Use an app to record workouts and celebrate small wins.

In Summary

Staying active during pregnancy can make your journey more comfortable, boost your mood, and prepare your body for one of life’s biggest events. The key is choosing safe, enjoyable activities and listening to your body’s cues along the way.

Your pregnancy fitness plan doesn’t have to be complicated — just consistent, gentle, and joyful.

💌 Ready to Stay Strong & Energized Through Pregnancy?
I’d love to help you find a movement routine that works for your body and your schedule.

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Prenatal Fitness

Incorporating Walking into Your Daily Routine While Pregnant

Pregnancy is a beautiful journey filled with excitement, anticipation, and a host of changes, both physically and emotionally. One of the key aspects of maintaining a healthy and happy pregnancy is staying active, and there’s no simpler way to do that than through walking. Not only is walking a safe and effective form of exercise, but it also offers a myriad of benefits for your physical and mental well-being. Let’s explore the benefits of walking during pregnancy, provide tips for getting started, discuss how to incorporate it into your daily routine, and highlight important safety considerations.

Benefits of Walking During Pregnancy

Physical Health Benefits  

Walking is an excellent cardiovascular workout that can help improve your heart health and overall fitness levels, which is vital during pregnancy. It can assist in managing weight gain—a common concern for many expectant mothers—while also helping to strengthen your muscles and joints. As your body changes, maintaining strength and flexibility can ease some of the physical discomforts that come with pregnancy.

Mental Health Benefits  

Let’s not forget about your mental well-being. Walking has been shown to reduce stress and anxiety, thanks to the release of endorphins, those lovely feel-good hormones. A simple walk can enhance your mood and overall sense of well-being and help improve your quality of sleep. Additionally, walking provides a great excuse to get outside and enjoy some fresh air!

Join us on our next Coffee Run!

Social Benefits

Walking doesn’t have to be a solo activity. It provides an excellent opportunity to connect with other expecting mothers or supportive friends and family members. Whether it’s a casual stroll or a more vigorous walk, sharing your experiences with others can foster deeper connections and create a sense of community.

Getting Started with Walking

Before you lace up your shoes and hit the pavement, it’s crucial to consult your healthcare provider. They can provide personalized advice based on your health and pregnancy. Once you have the green light, the next step is gearing up! Invest in a good pair of comfortable, supportive shoes, and wear breathable clothing to stay cool. It’s also important to ensure you have a supportive, yet breathable, sports bra to support your growing and changing body. Here’s my favorite nursing sports bra that I wore throughout pregnancy and postpartum from Kindred Bravely!

Learn more about

SMART Goal setting

while pregnant!

Setting realistic goals is key to making walking a regular part of your routine. Start with short, easy walks and gradually build up your duration and intensity. It’s all about listening to your body and progressing at your own pace.

Tips for Incorporating Walking into Your Daily Routine

Creating a walking schedule can help you make this activity a part of your day. Think about when you feel most energized—maybe it’s in the morning before your day gets busy, during your lunch break, or in the evening after dinner.

Integrating walking into your daily activities can make it feel effortless. Consider walking to work, taking a stroll to the store instead of driving, or opting for the stairs instead of the elevator. If you have short breaks during the day, use that time for a quick walk.

To make your walks more enjoyable, consider listening to your favorite music or engaging podcasts or audiobooks. Walking also provides a great time to practice mindfulness – check out our post on Mindfulness during pregnancy and mindful walking tips. You can also invite friends or family to join you—there’s something special about sharing this time together, making it a more enriching experience.

Safety Considerations

As with any form of exercise, it’s important to listen to your body. Be mindful of any signs of fatigue or discomfort, and don’t hesitate to cut a walk short if needed. Staying hydrated is also vital, so make sure to drink plenty of water before, during, and after your walks.

Moreover, know when it’s best to avoid walking. For instance, during extreme weather conditions or if you’re not feeling well, it might be wise to stay indoors and rest. Your well-being—and that of your baby—is the top priority.

Walking is not just a simple activity; it’s a powerful tool that can enhance your pregnancy journey. By incorporating walking into your daily routine, you’re setting the stage for better physical health, improved mental well-being, and meaningful connections.

So why not give it a try? Start small, enjoy the fresh air, and embrace the wonderful benefits that walking can bring. We’d love to hear about your walking experiences! Share your tips or stories in the comments below. Together, let’s inspire each other to prioritize our health and make the most of this extraordinary time. Happy walking!

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Prenatal Fitness

How to Choose the Right Prenatal Exercise

Pregnancy is an exciting journey filled with changes, both physically and emotionally. As your body adapts to nurture new life, staying active with the right prenatal exercises can enhance your well-being and prepare you for childbirth. However, choosing the right exercises can feel overwhelming with so much information out there. Let’s break it down to help you find what works best for you!

Understand Your Body’s Needs

First and foremost, it’s important to acknowledge how your body is feeling during different stages of pregnancy. Each trimester comes with its own set of physical changes and challenges. Consequently, your exercise routine might need to evolve as your pregnancy progresses. Consult with your healthcare provider to discuss any specific concerns or limitations you should keep in mind.

Curious about the changes your body goes through during pregnancy? Check out our post Understanding Your Body: Changes to Expect During Pregnancy!

Prioritize Safety

The safety of both you and your baby is paramount. Opt for exercises that minimize the risk of injury. Low-impact activities such as walking, swimming, and prenatal yoga can be excellent choices. Listen to your body and avoid exercises that feel uncomfortable or strained. This is not the time to set any new personal records!

Disclaimer: This article is intended for informational purposes only and should not be considered a substitute for professional medical advice. Always consult with a healthcare professional before starting any new exercise routine, particularly during pregnancy, to ensure it is safe and appropriate for your individual circumstances.

Focus on Core Strength

A strong core can be beneficial during and after pregnancy. Consider including exercises that target your abdominal muscles without putting too much pressure on your back, such as pelvic tilts and seated leg lifts. Strengthening your core can help support your growing belly and prepare you for childbirth. Find more information on keeping your core strong, as well as specific exercises tailored for pregnancy in The Importance of Core Strength During Pregnancy.

Consider Your Fitness Level

Looking for a prenatal fitness trainer? Contact us for a free consultation for in-person or virtual training!

Your previous experience with exercise will also guide your choices. If you were active before pregnancy, you might be able to continue many of your regular activities with some modifications. If you’re new to exercise, start slowly and don’t push your boundaries too far. There are plenty of prenatal classes designed specifically for varying fitness levels!

Join a Prenatal Class

Local fitness centers and online platforms often offer prenatal exercise classes. These are advantageous not just for the exercise, but also for socializing with other expecting moms. Trainers who specialize in prenatal fitness can guide you on safe practices and modifications tailored to your needs.

Want to try out a Mommy & Me Class in the Inland Empire, CA?

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Incorporate Flexibility Work

Including flexibility work in your routine can be particularly beneficial during pregnancy. Gentle stretching can relieve tension and help with the aches and pains that may arise as your body changes. Prenatal yoga is a fantastic way to build flexibility and strength while also focusing on relaxation techniques.

Choosing the right prenatal exercise shouldn’t be a daunting task. By understanding your body’s needs, focusing on safety, and selecting activities that you enjoy, you can create a balanced routine that supports your pregnancy journey. Remember, staying active is not just about fitness; it’s about nurturing your mental health and preparing your body for the exciting moments ahead!

We’d love to hear about your experiences or any questions you may have! Feel free to comment below or subscribe for more helpful tips. Happy exercising!

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Prenatal Fitness

The Connection Between Mental Health and Physical Activity During Pregnancy

Pregnancy is an extraordinary time filled with excitement and anticipation, but it can also bring a wave of emotional ups and downs. You might feel like you’re on an emotional rollercoaster, and that’s perfectly normal! As you navigate this life-changing journey, it’s important to understand the connection between mental health and physical activity. Trust us, it’s a relationship worth exploring!

The Importance of Mental Health During Pregnancy

Mental health during pregnancy is essential, not just for you but also for your growing baby. Many women experience mood swings, anxiety, or even depression thanks to all those hormonal changes. In fact, prenatal depression can affect your well-being and poses risks for your baby. Maintaining a healthy mental state is vital for a smooth pregnancy, so let’s dive into how physical activity can help!

How Physical Activity Can Improve Mental Health

Endorphin Relase: First off, let’s talk about those magical little things called endorphins. When you exercise, your body releases these wonderful hormones that help improve your mood. Think of them as your body’s natural happy pills! Even a brisk walk or a short dance party in your living room can kickstart that endorphin rush, making you feel lighter and more at ease.

Stress Reduction: Feeling stressed? Join the club! Pregnancy can be a time of increased stress, especially if you’re juggling work, baby planning, and all the unexpected surprises that come with it. Physical activity serves as a fantastic stress-buster. When you get your heart pumping, your body lowers cortisol levels (that pesky stress hormone). Bye-bye stress, and hello calm!

Improved Sleep Quality: Now, let’s chat about sleep—or, rather, the lack thereof! Many expecting mothers find it difficult to get a good night’s rest. This can feed into feelings of anxiety and irritability, creating a cycle that’s hard to break. But here’s some good news: regular exercise can improve your sleep quality. Whether it’s a yoga session or a simple evening stroll, moving your body can help you fall asleep faster and enjoy deeper sleep.

Boosted Self-Esteem: Here’s another perk of staying active during pregnancy: improved self-esteem. As your body changes, it’s natural to experience some body image struggles. Engaging in regular physical activity can instill a sense of empowerment. It’s all about celebrating what your body is capable of, rather than focusing solely on appearance. You’re growing a human, after all!

Social Connection: Social connections are incredibly important during pregnancy, and exercise can create wonderful opportunities for you to meet other expectant moms. Think about joining a prenatal yoga class or forming a walking group. Not only will you get the benefits of physical activity, but you’ll also find camaraderie and support. Sharing your experiences with others can lighten the load and give you a sense of community, which is key when you’re feeling overwhelmed.

Recommended Activities

So, what kind of activities are generally safe and beneficial during pregnancy? Always check with your healthcare provider before starting any new exercise routine, but here are some fun options:

– Walking: This is a low-impact exercise that’s easy to fit into your daily routine. Plus, it’s a great way to soak in some fresh air.

– Swimming: Glide through the water for a full-body workout that takes the pressure off your joints. It’s refreshing and oh-so-fun!

– Prenatal Yoga: Not only does yoga focus on flexibility and breathing, but it also encourages relaxation and mindfulness, making it a perfect fit for expectant moms.

– Strength Training: Strength training (with proper modifications) can help maintain muscle tone and support your overall fitness—just be sure to listen to your body.

Check out more on these pregnancy-safe workouts:

swim
yoga
strength

In a nutshell, the link between mental health and physical activity during pregnancy is one that can pave the way for a happier, healthier experience. By nurturing both your physical and emotional well-being, you prepare yourself not only for the challenges of pregnancy but also for the beautiful journey of motherhood that lies ahead.

Embrace this extraordinary time with movement and positivity. You’re not just keeping your body active; you’re also taking care of your mind and spirit. Remember, you’ve got this, and your little one is lucky to have you leading the way!

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Prenatal Fitness

How to Set Realistic Fitness Goals During Pregnancy

Hey there, mama-to-be! Congratulations on this amazing journey you’re on! While you’re busy nesting and dreaming of tiny shoes, let’s take a moment to talk about something super important — maintaining your fitness during pregnancy. Grab a cozy seat and a snack (you’re allowed to indulge!), and let’s dive into why staying active is a great idea and how you can do it safely and enjoyably!

Why Fitness Matters During Pregnancy

First off, let’s chat about why keeping fit while pregnant is essential. Exercise can be a game-changer, helping to:

– Reduce those pesky pregnancy-related pains — say goodbye to chronic discomfort!

– Lower your risk of gestational diabetes and hypertension — nobody wants extra complications, right?

– Boost your health and immune system — better outcomes for both you and baby.

– Decrease the chances of birth defects and delivery complications — let’s keep this journey smooth!

– Enhance postpartum recovery — because you’ll want to get back to feeling like your wonderful self as quickly as possible!

And hey, setting realistic fitness goals can do wonders for your mental health, too! Achieving those targets will leave you feeling accomplished and keep you motivated to balance activity and rest as your body changes.

Understanding Your Body Changes

Pregnancy is a wild adventure, and your body is going through an incredible transformation! Here’s a quick rundown of what to expect:

– Your growing baby (and uterus) is shifting your center of gravity, so balance will become a little tricky.

– Increased blood volume might make you feel breathless at times. Deep breaths, mama!

– Space for your thoracic organs is reducing — a little reminder that you’re growing an entire human!

– Check out our prior post Understanding Your Body: Changes to Expect During Pregnancy for more details!

With all these changes, you might experience common discomforts like nausea, swelling, and the dreaded fatigue. Remember to listen to your body — it knows best! Now isn’t the time for new personal records; just focus on feeling good.

Setting SMART Goals

Ever heard of SMART goals? They’re all about being Specific, Measurable, Achievable, Relevant, and Time-bound. Sure, it sounds fancy, but it can really help you map out your fitness journey!

For instance, you might aim for:

– A set distance or time for walking each week.

– Trying out different prenatal classes to keep things fresh.

Want more tips? Check out our prior post Changing the Way You Goal-Set through SMART Goals for extra inspiration!

Finding Activities You Enjoy

Let’s be real — if you dread your workout, it’s way too easy to skip it. So, let’s find activities you actually love! Consider these fun options:

– Walking: Get those comfy shoes on and explore your neighborhood!

– Swimming: A fantastic, low-impact option

– Prenatal yoga: Perfect for relaxation and flexibility

– Strengthening exercises: Building muscle is super beneficial!

swim
yoga
strength

Spice up your routine by mixing it up! Aim for 2-3 days of cardio and 2-3 days of strength training each week. And don’t forget to check out our post on Safe Exercises for Each Trimester of Pregnancy for tailored advice.

Creating a Balanced Routine

As your body evolves through pregnancy, it’s essential to adapt your exercise routine. Think about incorporating a variety of activities:

– Cardiovascular exercises: Get that heart pumping!

– Strength training: To keep those muscles strong.

– Flexibility routines: Yoga and stretching help maintain your range of motion.

And don’t underestimate the power of rest! Active recovery days can be delightful; think gentle yoga or a relaxing stroll. Shorter workouts might be beneficial, especially if you’re feeling nauseous or fatigued early on. Just remember to ease up on activities that challenge your balance as your bump grows!

Staying Motivated and Accountable

Want to keep that motivation high? Here are a few tips:

– Track your progress: Celebrate milestones, like walking a mile in 20 minutes. Yes, you can do it!

– Support systems: Friends, family, or prenatal groups can make a world of difference.

– Celebrate win after win: Non-scale victories are just as important!

Prioritizing Mental Health

Physical activity is a fantastic way to boost your mental well-being during pregnancy! Embrace mindfulness and relaxation techniques — if you’re curious about this, check out our post on Mindfulness and Meditation Techniques for Expecting Moms.

And remember, if you ever feel overwhelmed, don’t hesitate to seek help. The National Maternal Mental Health Hotline is available 24/7 at 1-833-TLC-MAMA — they’re here to support you!

Final Thoughts

In conclusion, setting realistic fitness goals during pregnancy is essential, but it’s all about enjoying the journey! Embrace every little victory, stay flexible with your plans, and don’t hesitate to share your own fitness experiences or questions below. We’re all in this together, and your unique story makes our community stronger!

Happy exercising, and here’s to a healthy, joyful pregnancy!

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Changing the Way You Goal-Set through SMART Goals

Have you ever been really excited about a goal or the idea of achieving something, but then eventually the excitement wears off or life gets chaotic and you have to push that dream to the back-burner? Or maybe you’re tired of feeling like you have the same New Year’s Resolutions year after year, but never get to where you’d like to be. It may even be starting to feel like you’ll never reach your goal.

Don’t worry – same here!

The good news? The issue may be in how the goal is set rather than what the goal is. Setting big or vague goals is often the downfall of many well-intentioned goals. We’re here to help you revamp the way you approach goal-setting to help set you up for success, every time!

There are 5 key components to setting a goal that will make it more effective and clear, and they are represented in the acronym SMART.

SMART Goals are:

SPECIFIC
measurable
attainable
relevant
time-bound

SPECIFIC

The first component of setting a SMART goal is to get specific. Think about what would define the success of achieving this goal; what will it look like when you’ve accomplished it?

For example; instead of I want to lose weight, a more specific goal could sound like I will lose 8 lbs. Rather than, I want to be a better runner; try I will go for a run 3 times a week.

Making your goal as specific as possible sets you up for success by identifying what it is you are striving for. In other words, it is hard to hit a target that you can’t see, and getting specific helps eliminate any vagueness or guesswork for you!

Measurable

The next key part of a SMART goal is to make it measurable. Making it measurable digs deeper into the specificity of your goal. Assigning a number, value, or other form of measure to your goal allows you to track your progress as well as having a clearly defined target.

Using the example above, I will lose 8 lbs, assigning the value 8 lbs makes your goal something you can measure. You can determine when you are halfway there, or when you have reached it!

Making your goal related to something you can measure helps to make it feel less conceptual and can even provide a roadmap for how to achieve your goals. In the above example, I will go for a run 3 times a week, not only is the success of the goal clearly defined, but how to get there is spelled out for you! This step can be a great time to start thinking about your goal in terms of real-time and effort.

attainable

As you start thinking about how to measure your goal, the important concept of attainability will come into play. Lofty goals may sound impressive or inspiring, but can quickly become unrealistic and may have the opposite effect.

One of the great things about SMART goal setting is the option to break your goal up into achievable chunks. For example, if your goal is to lose 25 lbs, starting with losing the first 5 lbs in a month or establishing an exercise routine by completing 4 workouts per week may feel more realistic and less daunting.

The point of goal setting is to challenge yourself, but certainly not to set yourself up for failure! It’s far better to set a goal that feels possible and continuously progress yourself to keep achieving more, than to set an impossibly high goal that is never attained.

relevant

Why is this your goal? Is this in-line with what you want, and what you are working to achieve? Use this component to make sure that your SMART goal is still relevant to your conceptual goal – even at its first step or stage!

This is where it is so helpful to have a trainer or coach helping you identify your goal! Conceptually, the goal of becoming more active or getting more fit can lead to very different SMART goals for different people. Fitness goals are not one-size-fits-all; not everybody’s fitness journey will include weight loss, and not all goals will require the same types of workouts to achieve.

If you’d like some guidance identifying the right SMART goal for you, send us a message!

time-bound

Lastly, SMART goals are time-bound; meaning, they have an end date. If your goal is to lose 8lbs, when should this happen by? A month? A year? 10 years?

Adding a time-bound component to your goal helps to keep you disciplined and on-track. You’ll know what you are working to achieve, how to get started, and when you’ll be done!

Let’s put each component into action and see what that looks like!

Conceptual goal: I want to lose weight.

SMART Goal: I will increase my calories burned each day to lose 8lbs in 6 weeks.

Conceptual goal: I want to be more flexible.

SMART Goal: I will complete one yoga and two stretching sessions a week for the next month to become more flexible.

now what?

Now that you know how to transform your goals into SMART goals, you are well on your way to achieving them! Download our free SMART Goal worksheet below to help you plan your goals, or contact us for specialized help from a Certified Personal Trainer & Fitness Nutrition Specialist!

let’s set your goals!

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