Postpartum Workout Motivation
“Where do you find the motivation to workout?”
This past weekend another mom asked me where I find the motivation to workout. For many moms, time / access is a barrier to fitness and finding a routine. A common piece of advice is “workout while the baby is napping” or “wake up before the kids.” But, when you’re in the thick of it and sleep deprived, this advice isn’t always helpful. For reference, I wasn’t able to wake up early before the kids to workout until my youngest was two years old. Sleep is an important aspect of recovery, and when you’re nursing, waking up throughout the night, etc., the body needs rest and nourishment too.
If postpartum and motherhood has taught me anything, it’s how to adapt. An important part of my job as a coach is to help clients incorporate movement throughout their day for their own health, but without making it feel like a huge addition to their to-do list. We can make it accessible, achievable, and fun.
Postpartum Workout Motivation: The Reality
While it may appear I always have the motivation to move my body, sometimes I do not. And I think a lot of people here on social media are similar. There are some days I’d rather Netflix and chill.
BUT, I always feel better when I get in some form of movement in my day. 10 minutes is better than no minutes. My workout time is often the only ME time I get in my day. And sometimes, that’s at 5 am (zzz). I want to feel strong and capable as I age and approach perimenopause. I don’t want to think twice about lifting my 3-year-old up in the air at his school performance. I want to feel confident keeping up with my active boys.
There are a few things that have shifted my perspective on training since my 20s, and they’ve made a big difference on my relationship with exercise and how I view my body. I aim to share these with all of my clients, and wanted to share them with you too!
Six Tips for adding more movement to your day
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1. Just show up: Movement most days in some way. It doesn’t need to be a sweat fest. It can just be a walk around the park. Show up for yourself, even if it’s in bits of time <3 This is where new habits form, and this is YOUR time.
2. Length of time: Reframe your expectations. It doesn’t need to be an hour+ to count. As an athlete, this was and is very difficult. The reality is, early postpartum workouts are often broken up throughout the day or done in 10 minute increments of time. There’s inevitably a feeding, diaper change, or a disturbance of some kind. But, those little bits of time do add up.
3. Intensity: Workouts do not need to be a sweat fest and break you down. Some of my days are walks, breathing and mobility, or trying a class with a friend. Motherhood is stressful, and that can ramp up our sympathetic state. Tapping into the breath, slowing down, and taking some solo time can be great for calming the nervous system.
4. Quit the quick fixes. This shit takes time.
5. Let go of the guilt. I used to really feel guilty about taking time for myself. But, now I don’t.
6. Follow a plan / work with a coach: It can be very empowering to feel like you have a plan or someone to guide you. Before I get to my workout I already know what I’m going to do. I like structure.
7. Do something you enjoy: Strength training, barre, yoga, walking, running, etc. The best workout is the one you are going to do. I also think variety is great and a fun way to mix it up. Life can be heavy, and so are kids, so I’m a fan of adding strength training in the mix.
I want to feel strong as I age. I also like having muscles :) But mostly, I do this for me and overall physical and mental health. That’s usually my answer.
If you’re looking for a coach to support you through your return to exercise postpartum, I’d love to chat :) I offer 1:1 coaching, small group training, and DIY programs.
Feel good mama.
xoxo,
Erica