Tag: self care for moms

Motherhood transforms you in ways that are beautiful, challenging, and deeply powerful. From the moment you see those two lines, your body begins an extraordinary journey of stretching, shifting, and adapting to grow new life. It’s no wonder that so many moms look in the mirror after birth and barely recognize themselves!

But here is the truth that often gets buried beneath pressure to “bounce back.” Your body did something remarkable. It changed because it needed to. It changed because it created your family! And it deserves care, nourishment, and celebration for everything it has carried.

This post will walk you through what truly happens to your body, why returning to a pre-baby form is not the real goal, and how you can support yourself with strength, nourishment, and self compassion.

Your Body Changes Immeasurably During Pregnancy and Birth

Diastasis Recti

As your uterus grows, your abdominal muscles move aside to make room. This separation is called diastasis recti and it is incredibly common. Many moms don’t even realize that they have it until months later, or may never even realize it!

Healing is possible at any stage postpartum (yes, even years later!) and it begins with gentle, intentional core support. My Core & Restore: No-Leak Physique program is designed specifically to guide you through this safely and effectively.

Pelvic Floor Changes

Whether you had a vaginal birth or a cesarean, your pelvic floor carries a tremendous load during pregnancy. It may feel weaker, tighter, achy, or less predictable. Leaks, heaviness, and pressure are all normal signs that your body is asking for a little extra support.

Pelvic Floor Dysfunction (PFD) is also an extremely common postpartum symptom that roughly 2 out of 3 women experience (myself included!), although it does not always get the care and attention needed to heal properly. This is why I created the Core & Restore: No-Leak Physique program, where I also share more about my experience with PFD and how the workouts in the program helped me to heal and feel stronger and more confident in my body again.

Rib Cage and Pelvic Bone Expansion

Your rib cage widens to help you breathe for two. Your pelvic bones shift and create space for delivery. These changes are just part of the natural blueprint of pregnancy. Some of these expansions remain long term (it can take seven years for bones to return to their normal positions) or may never fully return, and that is completely normal.

Your Organs Make Room for Baby

Your stomach, bladder, intestines, and diaphragm all shift to accommodate your growing little one. Your body reorganizes itself with incredible intelligence and purpose. This alone is worth celebrating!

Why “Getting Back to Your Pre-Baby Body” Should Not Be the Goal

Your life looks different than it did before you became a mom. Your priorities have changed, your daily rhythm has changed, and your heart has changed! So it makes sense that your body would reflect this new chapter, too.

Bodies are not meant to go back, they are meant to move forward. You can honor the body you had before while still embracing the body that carried your child; both can be true at the same time.

What You Can Focus On: Building Strength to Support Mom Life

Function Over Aesthetics

Motherhood is physical. You lift car seats, rock babies, carry toddlers, bend, twist, squat, and move…constantly. Building strength helps you do all of this with less discomfort and more confidence.

Explore the programs I have designed specifically to promote this type of functional strength with guided support tailored to your lifestyle!

Strength Creates Confidence and Energy

When you strengthen your core, glutes, back, and pelvic floor, everyday tasks feel easier. Back pain decreases, posture improves, and you feel more at home in your own body!

Self Care is Not Selfish: It’s Survival

You Cannot Pour From an Empty Cup

Taking even a few minutes for yourself is not indulgent, it’s necessary. When you nourish your body, move intentionally, and rest when you can, you show up with more capacity for your family.

You Are Setting the Blueprint for Your Kids

Children learn what self care looks like by watching you. When they see you move your body, fuel yourself, and take small pockets of time to breathe and reset, they learn how to care for their own physical and mental health.

This is a great place to explore ideas from our prior post Fun and Engaging Family Activities to Encourage Movement.

Nourish Your Body Instead of Dieting It Away

Your Body Needs Energy

Postpartum life requires fuel. Healing requires fuel. Hormone balance requires fuel. Chasing kids requires fuel! Restriction only drains you further.

Simple Nourishing Wins

Keep quick protein options handy, prepare snacks you can eat with one hand, drink water regularly, and give yourself permission to eat enough each day.

Check out some of my favorite healthier, easy grab-and-go, high protein snacks: The Best High-Protein Snacks on Amazon.

Learn What Your Body Actually Needs

Did you know that chronically under-eating actually leads to fat retention rather than fat loss? If you want a personalized estimate of what your body needs right now for your goals, take a look at my FREE Caloric Needs Calculator. It’s designed with Fitness Nutrition Science to help moms find clarity around nourishment rather than guesswork or restriction.

Realistic Self Care Ideas for Busy Moms That Cost Nothing

• Five minute movement breaks: dance, walk, stretch, or squat!
• Breathing resets throughout the day: try a 4-count inhale / 4-count exhale for 4 breaths.
• Gentle stretching: can be done in front of the coffee pot, while the kids put shoes on, or during Bluey!
• Ten-minute non-negotiable “body care” blocks: take a walk, do a quick workout, take a hot shower with the door closed, put on a face mask or your favorite lotion.
• Asking for help and delegating tasks: sure, maybe you do it best, but would you rather it be done perfectly and be burnt out, or done fine enough and you got 15 minutes to yourself?
• Joining a supportive mom group for connection and movement: if you’re in the Inland Empire, SoCal area, check out our Mommy & Me Fitness classes and Coffee Runs, we’d love to have you!

Final Encouragement: Celebrate What Your Body Has Done

Your body grew a human. It birthed your baby. It’s still carrying you through long nights, early mornings, endless cuddles, and everything in between. It has earned more than judgement. It has earned care, strength, nourishment, and time.

When you are ready for guidance, support, and programs tailored to the real life needs of moms, explore:

• The Core & Restore: No-Leak Physique 4-Week strength program for rebuilding strength in the core andpelvic floor
• Our strength and running programs thoughtfully designed around functionality
• Our free Caloric Needs Calculator
• Or, for one-on-one support, book a free consultation today!

Your body does not need to be reclaimed, it deserves to be honored!