Returning Strong: Fitness After Motherhood

Calling all moms, listen up!

There is sooooo much advice out there about what to do; when you’re thinking about having a baby, while you’re pregnant, and especially after you have your baby. The information can feel overwhelming and honestly leave you stuck in paralysis by analysis.

After having three babies of my own and navigating the fitness world as both a coach and athlete, my goal is simple: help moms confidently return to fitness without all the noise and confusion.

You do not need to do everything perfectly. You do not need to “bounce back.” You just need a sustainable approach that supports your body, your lifestyle, and this new season of life.

My mission is to simplify postpartum fitness, help you rebuild strength from the inside out, and remind you that taking care of yourself matters too.

Honor your body during the postpartum period

How long it took to change your body is how long it takes to heal your body. As a society in the United States, we rush EVERYTHING based on productivity. Honoring the postpartum period is just as sacred as the time when you are pregnant. The expectation is not, give birth then “bounce back.” The reality is that you will never “get your body back,” and maturity lies in knowing… that is an amazing thing! You shouldn’t strive to have the same body as you did prior to birth because you are SO much stronger after the experience of birth and pregnancy, so the expectation is to develop into a stronger, more mature version of yourself with the knowledge and experiences gained. 

The problem with society’s expectations of women is to always stay “on,” and always be camera ready and that your worth is somehow tied to your ability to be all the things (curvy, muscular but not too muscular, toned, put together) when in reality what I am here to tell you is that your definition needs to change with what you are looking for in this time period (healthy, sturdy, capable, nourished, grounded, stable). The first set of words stems from a poverty mindset where lack is overriding its thoughts, while the second set of words evokes an abundance mindset of things to come. Honoring your body in this postpartum period will be the most important thing you do for your baby and yourself. 

Prioritize midline stability and strength over cardio 

Your core is your hub, or as I like to call it, your true money maker (most commonly identified as your glutes, but not in this case). Your core is home to all your movement! Your arms, legs, and positioning all depend on your core! 

Internally, your breath and diaphragmatic strength have changed through pregnancy, and now you need to find a new homeostasis in order to ensure that you can move safely. Your pelvic floor functioning and hip/glute function are different now postpartum. 

One of the best things you can do during this time frame is lie on your back with your knees bent, take a full breath in (360 degrees, so you feel your back press into the ground), and exhale slowly; as you do so, tighten your abs or contract your midline.

This is something you can do immediately after having your baby to not only reconnect with your midline and breathe, but also a small investment in surrendering to your body for a moment of quiet time during this new chapter. You will then progress to some stability, holds, and antirotational movements. 

Some that I recommend are dead bug variations, plank variations, and static holds and carries, such as a suitcase carry or farmer carry. Then, when you are cleared, rolling back in some strength that will work breathing, midline, and full body strength, such as the box squat, will be the best. 

This has been my bread and butter after each child! Things to avoid are aggressive sit-ups, crunching, kipping, running, and jumping. Prioritizing stability and strength, at least for the first month after, is huge in making sure you don’t hurt those ligaments and joints that have just been stretched to the max during the pregnancy and birthing period. Again, this may vary for ladies if you have had extremely rough pregnancies or C-sections, which will have a longer road to regain lower abdominal pressure and a sense of stability. 

What you are looking for to progress is breath control, stability, limb control with midline movement, carrying loads and static holds, finally some controlled barbell movements, plyometrics & light running, then more Olympic weightlifting movements and gymnastics. 

The goal is NOT to lose weight rapidly, or to “have abs” - the goal is to return as a more stable and connected athlete. 

Eat plentiful nutritious food & hydrate like a mutha!  

Your body is a powerhouse! After giving birth, you need to fuel it as if you just competed in the biggest competition of your life. Healthy proteins, fats, and carbohydrates are all going to play a key role in your recovery and healing. Iron, fiber, and vitamin-rich foods are going to take precedence over other things. 

REAL food is the key here. What a day of eating would look like for me would be: 

Breakfast: 2-3 eggs, oatmeal with berries and honey or sourdough bread with butter

Lunch: grilled chicken, rice/quinoa, seasonal veggies 

Dinner: steak or some variation of red meat, variety of lentils, salad with avocado & pumpkin seeds. 

Snacks: kiwis, berries, meat sticks, Greek yoghurt, hummus and veggies

Sugar and processed foods should be avoided as they will slow recovery and only provide empty calories that do not support the healing and rebuilding your body needs during this time.

If you are breastfeeding, this may vary based on what your body and baby can handle, but hydration is key to ensure that you have enough for your body as well as milk production. In addition, making sure you have enough calories to supplement the needs of your body is going to be very important

Prioritize your mental health 

The transition from pregnancy to motherhood is often called matrescence, a period of profound physical, emotional, psychological, and identity change. To make sure you are growing in this new season, it's helpful to have some guided thoughts and questions. 

While rest is hard to come by during this time, you can focus on finding time and moments for yourself to do things that fill your cup. Asking yourself some simple questions during this time period will help with some reflection and guidance in this new chapter. If you like to journal, jot these down and from time to time do them again and see how you have changed or how your needs and season have changed. 

• What brings you joy? 
• Who are you and how do you see yourself in this next chapter? 
• What are the needs of my mind/body/emotions today?
• What kind of support do I need today from my spouse, family, friends?
• What helps me feel calm, grounded, and connected? 
• What new things am I discovering about myself during this season?
• What am I enjoying about motherhood? 
• What emotions am I struggling with that I want to make note of? 

Postpartum depression is a real thing. It is a silent battle that at times many women just deal with because their needs take the back burner, and often people around them lack the knowledge and awareness of how to fully support. Knowing what you need and finding your tribe of people before you “need it” is sometimes more important than all the gifts of the baby shower. 

I hope this provides some insight and guidance for honestly one of the most beautiful chapters of your life. There is a fear of the unknown during this chapter, but sometimes the best things are wrapped up in the mystery of self-discovery. Everything you experience here will make you that much better of an athlete when you start moving again!