Tag: postpartum village

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The Importance of Getting Enough Sleep to Support Fitness Goals

Late nights, early mornings, and a never-ending to-do list…sound familiar? For moms especially, sleep often feels like a luxury reserved for another season of life. Between kids waking in the night (I tended to my daughter after her bedtime twice while writing this!), work, and household responsibilities, sleep is usually the first thing to be sacrificed. The problem is that while workouts and nutrition get most of the spotlight when it comes to fitness, sleep is the hidden factor that can make or break your progress.

Today, we’ll explore why sleep is essential for fitness success and cover recovery, metabolism, performance, and the role of stress hormones.

Why Sleep is a Cornerstone of Fitness

Think of sleep as the body’s reset button. During those precious hours, your body repairs, recharges, and resets your endocrine system. When sleep is consistently cut short, your motivation dips, workouts feel harder, and the energy you need to stay consistent is nowhere to be found.

Chronic sleep deficit also disrupts the delicate balance of your hormones, including those that regulate hunger, stress, and muscle repair. This disruption creates a cascade of challenges for anyone working toward strength, fat loss, or overall wellness.

See my post of Coping with Pregnancy Fatigue if this resonates with you!

Recovery and Muscle Repair Happen During Sleep

It’s in deep sleep that your body gets busy repairing muscles, synthesizing proteins, and growing stronger. If you’re skipping (or missing) rest, you’re shortchanging the very gains you’re working for! Instead of bouncing back after workouts, you’re left dragging, sore, and hitting plateaus.

The right recovery tools can help too. A good foam roller or yoga mat (like the ones I’ve highlighted in my post on fitness gear and equipment for moms) can enhance recovery; but nothing substitutes a good night’s sleep.

I design training programs that intentionally build in recovery, and I also offer dedicated recovery services. If you’ve been feeling stuck, let’s talk about how to optimize both your workouts and your rest!

Sleep, Metabolism, and Weight Management

If you’ve ever stayed up too late only to find yourself craving sugar or salty snacks the next day, you’ve experienced sleep deprivation’s effect on metabolism. Poor sleep throws off ghrelin (the hormone that increases hunger) and leptin (the hormone that signals fullness). The result? You feel hungrier, crave more processed foods, and have a harder time sticking to your nutrition goals.

For moms working on postpartum weight loss, sleep can feel impossible to prioritize, but it directly affects your body’s ability to shed fat and maintain energy. Even a little extra sleep can make your nutrition efforts far more effective. So let your village step up and get your naps in when you can!

The Cortisol Connection

One of the biggest culprits in stalled progress is elevated cortisol, the body’s main stress hormones. Research shows that inadequate sleep increases cortisol levels (especially chronically inadequate sleep).

Why does this matter? Cortisol not only promotes fat storage, especially around the midsection, but it also interferes with protein synthesis; the very process that builds and repairs muscle. Too much cortisol for too long can actually break down muscle tissue.

In other words; you can be hitting the gym consistently and eating well, but if your sleep is poor, elevated cortisol will make everything feel like an uphill battle. Think of those mornings after only five hours of sleep: your workout feels harder, your patience is thinner, and your body is working against itself instead of in harmony with you.

Performance, Focus, and Injury Prevention

Lack of sleep doesn’t just impact your waistline, it also affects your performance! Sleep-deprived bodies react slower, have poorer coordination, and fatigue more easily. This means heavier weights feel impossible, runs feels sluggish, and workouts leave you drained instead of energized.

There’s also the increased risk of injury. When your focus is compromised, it’s easier to misstep, lift with poor form, or overestimate your capacity. Sleep sharpens your mind and body so you can trainer harder and safer.

Sleep Facts Every Mom Should Know

Here are a few science-backed truths to keep in your back pocket:

  • Women often need more sleep than men. Research shows women’s brains engage in more multitasking and complex activity during the day, which leads to greater recovery needs at night.
  • Sleep needs fluctuate with hormones. During menstruation, postpartum recovery, or any period of physical healing, the body may need up to an extra hour of sleep per night.
  • Seven to nine hours is the general recommendation, but moms in demanding seasons of life should aim for the higher end whenever possible.

Knowing these facts can help you give yourself grace. Wanting more sleep isn’t weakness, it’s biology!

How to Get Better Sleep (Even as a Busy Mom)

You may not be able to clock nine hours of uninterrupted rest right now, but small tweaks add up:

  • Create a bedtime routine, even if it’s just ten minutes of winding down.
  • Limit screens before bed (blue light suppresses melatonin, the body’s natural sleep-aid).
  • Use supportive items: blackout curtains, white noise for the baby, and a good pillow (check out my favorite maternity pillow that turned me from a stomach sleeper into a permanent side sleeper!)

Conclusion

Sleep is not a luxury – it’s a powerful tool in your fitness journey. Without it, recovery slows, cravings spike, motivation dips, and progress stalls. With it, everything becomes easier; workouts feel better, nutrition is manageable, and results come faster.

Even small improvements in your sleep can create meaningful change. So tonight, give yourself permission to go to bed earlier. Your body, and your fitness goals, will thank you!

If you’re ready to align your workouts, recovery, and lifestyle for real results, book a consultation or join a program with me at the fitness cult!

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References
  1. Spiegel, K., Leproult, R., & Van Cauter, E. (1999). Impact of sleep debt on metabolic and endocrine function. The Lancet, 354(9188), 1435–1439. Link
  2. Horne, J. (2006). Short sleep is more common in women than men. Biological Psychology, 71(3), 300–306. Link
  3. Baker, F. C., & Driver, H. S. (2007). Circadian rhythms, sleep, and the menstrual cycle. Sleep Medicine, 8(6), 613–622. Link
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Recovery & Wellness tfc Community

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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Prenatal Fitness tfc Community

How to Navigate Gym Workouts as a Pregnant Person

Pregnancy changes everything, including how your workouts feel. Suddenly, movements that once felt easy may feel different, and the gym environment can sometimes feel intimidating when your body is changing daily. The good news is that staying active during pregnancy is not only possible but also incredibly beneficial for you and your baby! With the right adjustments, you can feel strong, safe, and confident in the gym.

If you’re looking for more personalized guidance as your pregnancy progresses, I offer pre- and postnatal fitness consultations designed to help you move safely and effectively every step of the way. 🫶

Why Exercise During Pregnancy Matters

Regular movement during pregnancy can do wonders for your energy, reduce common aches and pains, support better sleep, and even help prepare your body for labor and postpartum recovery, Beyond the physical, exercise is also a powerful mood booster and can help manage stress during a season that is often full of change.

A common myth is that working out while pregnant is dangerous. In reality, most women can and should remain active, provided they have their healthcare provider’s clearance and are following safe modifications.

For a deeper dive into the specific benefits, check out some of my other posts on pregnancy exercise:

Safety First: What You Should Know Before Stepping Into the Gym

Before beginning or continuing a gym routine, talk with your doctor or midwife. Every pregnancy is unique, and medical clearance ensures you’re starting from a safe place.

General safety guidelines include listening closely to your body, avoiding overheating, and staying hydrated. This is a time to maintain your fitness and feel good, not to chase new personal records or push yourself to extremes.

Be mindful of warning signs like dizziness, sudden cramping, bleeding or shortness of breath. If any of these occur, it’s best to stop immediately and seek medical guidance.

You might also like my article on what diastasis recti is and how to heal it postpartum, which covers how core changes during pregnancy can impact your exercise choices.

Smart Gym Strategies for Pregnancy

Pregnancy is the perfect season to focus on functional movements such as pushing, pulling, hinging, squatting, and single-leg work. These exercises build strength that supports you in daily life; whether that’s carrying groceries, lifting a car seat, or simply maintaining good posture.

In the gym, shift toward slightly lighter, manageable weights with higher repetitions to achieve muscle fatigue without the risk of dropping heavy weights; pay extra attention to your form and stability. Instead of exercises that put too much pressure on the belly bump (like crunches, barbell hip thrusts, or explosive jumping), opt for safer, more supportive alternatives. For example, using an incline bench rather than laying flat, choosing cable machines over heavy free weights, or using resistance bands can all provide challenging yet gentle ways to train.

This is also a great time to lean on supportive gear. A maternity belt can make certain movements more comfortable (or just provide some much needed relief from carrying your baby bump around all day long!), and a well-fitting sports bra designed for pregnancy can help you feel secure and confident through your workouts.

I used this maternity band throughout my pregnancy both in the gym and while on my feet for long stretches and really appreciated the extra support! I was also a big fan of using kinesiology tape to provide gentle support without feeling the bulkiness of a Velcro band. As a curvier gal, I really love these sports bra nursing bras from MomCozy and Kindred Bravely, which were able to support my changing body during pregnancy and are still getting plenty of use postpartum, too!

For more on versatile gear, see my post on Fitness Gear and Equipment for Moms: What You Really Need, which highlights tools that are pregnancy-friendly and space-saving!

Listening to Your Body and Adjusting Through Each Trimester

Your body will feel different in each trimester, and your workouts should adapt with it.

In the first trimester, aim for consistency while lowering intensity when needed. Think of this stage as laying the foundation for a healthy pregnancy routine.

By the second trimester, your body is making the most visible changes. This is the time to prioritize core and pelvic floor support while focusing on exercises that strengthen your back and hips.

In the third trimester, mobility, breath work, and gentle strength should take the lead. This helps your body stay comfortable and prepares you for labor and recovery.

Remember that healing and fitness are not linear. Every body is different, and it’s perfectly okay if your workouts don’t look the same from week to week! If you’d like trimester-by-trimester support, I’d love to help you design a customized fitness plan that evolves with your body.

Building Confidence in the Gym While Pregnant

Pregnancy can bring a new set of insecurities, especially in a public gym environment. The best mindset shift you can make is to focus on what feels good for your body right now instead of comparing yourself to others or even to your pre-pregnancy self.

Advocate for your comfort! You don’t owe anyone an explanation for how you move or why you’re modifying exercises. And if you’d prefer to tune out the chismosos who might be watching, put on your headphones and get lost in your playlist, mama.

Remember; pregnancy is about building strength, resilience, and self-care. It’s not about hitting new max lifts or chasing performance goals.

Conclusion and Next Steps

You can absolutely navigate the gym during pregnancy with the right knowledge, a flexible mindset, and a few smart modifications. Staying active will not only help you feel better day to day but will also support you in labor and recovery.

Keep showing up, even if your workouts look different than they once did. Movement is about progress, not perfection!

If you’d like more tips on pregnancy fitness, postpartum recovery, and building strength as a mom, subscribe to my newsletter and join our supportive community of mamas walking this same journey!

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Postpartum Strength Prenatal Fitness tfc Community

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.

As an Amazon Associate, I earn from qualifying purchases. This means if you click a link and make a purchase, I may receive a small commission at no extra cost to you. I only recommend products I personally use or trust.

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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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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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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