The Start of New Beginnings

Sheer exhaustion, always feeling hungry, and barely showering are all part of the postpartum phase. Between multiple late night feeds and the endless cycle of eat, sleep, poop, repeat, it makes difficult to even think about postpartum recovery and returning back to a fitness or exercise routine. But I encourage you to not wait because there will always be a reason not to start today. As a mom of 4 (my kids ages range is currently from 2 to 10), there is always a reason to skip a workout; I'm potty triaining my toddler, the kids have afterschool activities, I'm exhausted from work, I have to help with homework, etc.

Here are 5 tips that helped get back into the swing of things:

1. Schedule your workout/rehab time

I'm the type of person who likes to see my schedule (on my phone or white board calendar or planner). Being able to see my week helps me to plan out my workouts and if it's written down somewhere, there's a better chance it will get done. Anything to check it off!

2. Make yourself accountable

Find a workout buddy and check in on each other to make sure workouts and plans are being followed. My personal favorite is using my Apple watch to "compete" with an another friend. The workout buddy does not have to be postpartum or even a woman, but simply someone who will help keep you on track.

3. Set yourself up for success

If you know you only have 45 minutes to yourself, make sure you have your workout gear and equipment ready to go so you are not scrambling to get your things. You would be surprised how quickly 10 minutes go by to find your bands, mats, and weights. If you are working out early morning, grab your exercise clothes the night before and have them right next to your bed so all you have to do is roll out of bed and change into the clothes you picked the night before. Workout out after a long day of work? Get home and exercise first before even sitting on the couch or pulling out your phone. As busy moms, our time is precious so every minute counts. Don't waste time - get your workout done first and then relax knowing you did your time.

4. Write down goals

This is another great tool to help you stay accountable. Jot down some realistic goals for the type of journey you are on. Losing 20 pounds while doing rehab may not be so realistic, but instead write goals on being able to do certain tasks such as carrying the baby in the carrier without straining your back. Good goals will follow the SMART rule: goals should be Specific, Measureable, Attainable, Relevant, and Time-bound. An example of a goal following the SMART rule could be, "In 3 weeks being able to complete 20 mini hops without any leaking so you can progress to jumping jacks," versus "Be able to jump without leaking." I'll finish by helping you remember that if you are breastfeeding, it can prevent you from losing all the weight you would like until you completely wean off your baby. The body needs fat to produce milk and I can personally say those last 5-10 pounds never came off until my little one stopped nursing completely. So when writing your goals, make sure they are not all about losing weight but rather on functional items of what you can do better.

5. Take a before and after picture

I know, it's usually not something most people are excited about, but it is very necessary. When it comes to exercise, especially rehab or postpartum exercises, the progress can be slower than we'd like. In the fast-paced era we live in where we are used to getting what we want quickly (eg no commercials on our shows like Amazon Prime and Netflix, social media gives us constant stimulation to the brain, fast food and drive thru's, etc), it's hard to stick with a program and put in hard work to see results. When coming back after having a baby, be gracious with yourself. Progress takes time and it's much better to complete 2 rounds with effective breathing patterns than 3 or 4 rounds of sloppy technique just to complete more. For this reason, taking a picute at the beginning will help to look back and see the definition of your abs making a comeback, improvement in your posture, and getting stronger all around. I hope we are all aware that the scale is just a number and it often doesn't represent how far you have come in your journey. A simple picture can bring some perspective.