It’s time for the third installment of my Life After Baby series with my partners at UnityPoint Health! Today we’re talking all things fitness which, for me, has been the hardest thing to get back into after having a baby.
First, a little background on my fitness journey. I was extremely active throughout high school with dance lessons 4 days a week, and school dance team practice 5 days a week. Being active, coupled with a killer teenage metabolism, meant I never had issues surrounding weight. I wasn’t immune to gaining the freshman 15 in college when all that physical activity abruptly came to an end, and I traded my Mom’s home cooking for dining hall lasagna, but I was having too much fun at school to notice or care.
Luckily the weight melted off when I got into running and working out at the local YMCA after moving to Minneapolis after graduation. I only had a few friends in the city at the time, so my daily routine was work, gym/lake run, eat, sleep, repeat. I was in the best shape of my life. (So young, so well rested!)
The love of fitness I’d found in Minneapolis continued after moving back to Iowa and getting married. I ran a half marathon, bought a bike, and in general just loved to SWEAT. I think I might be the only Midwesterner in existence to crave a disgusting outdoor jog during Iowa’s muggy summers! This was about the time I started Iowa Girl Eats, and if you’re a long time reader you may remember lots of posts with workout routines and trips to the gym.
Then I had a baby.
HA!
I had grand plans of getting back into a rigorous fitness routine after Lincoln was born, but didn’t foresee his birth triggering an autoimmune disease which came with such intense levels of fatigue, that simply existing felt impossible some days. I had no motivation to workout either, as I lost my baby weight and then some in less than a month because I was so sick. (I know, poor me, but truly it was horrible.)
Already long story short, it’s been 3-1/2 years since I regularly worked out. As someone who associated sweat with their daily existence for so long, this fact still shocks me. On one hand I want to say, ‘how did I get here?’ But on the other hand, I know exactly how! I was super sick for over a year after my diagnosis, all the free time I had that wasn’t spent taking care of Lincoln or Ben was devoted to working. Rest is vital for someone with an autoimmune disease, which meant burning the candle on both ends to fit in family, health, work, AND fitness just wasn’t in the cards. I know I sound full of excuses, but I think many other Mamas can relate – there is just never enough time!
So where is this story going, you may be wondering?
After Cameron was born, something clicked. I recovered from my C-section faster than anticipated. My Celiac Disease is now under control. Our baby SLEEPS at night (for now, anyway!) The biggest change though? I’m ready to put my word of the year, Nourish, into practice.
I read something from a fellow blogger recently that really resonated with me – give yourself grace, but not excuses. All my excuses for not working out right now are just that, excuses. Not ACTUAL reasons why I CAN’T work out. For the first time in over three years, I am physically able. More than that though, I’m craving the workout experience and benefit. When I work out, I eat better. When I eat better, I feel nourished. When I feel nourished, we all win! Losing the baby weight so I can finally fit into my clothes again is a huge bonus.
A lot of this momentum has just started building over the past several weeks, thanks in part to some really beautiful and mild weather that has me itching to hit the trails. Got my personal alarm all ready to go! The boys and I have been great about going on winter walks this year, but I’m ready to start pushing myself in the fitness department. That said, here are 8 ways I’ve been motivating myself to get back into a fitness routine:
1. Buy new fitness gear. I get really uncomfortable when I feel like I’m wearing the wrong thing in any setting, but being uncomfortable in your workout clothes can make joining a gym or participating in a new group fitness activity even harder. If you’re in the same boat, spring for a new pair of leggings (dying for these!) shorts, sneakers, a cute workout tank, etc. I mean, hello, you grew a human! You deserve it! If your budget is tight, head to Old Navy – they’ve got some great, affordable stuff.
2. Talk to a friend. After deciding the time was right to ramp up my fitness game, I reached out to my butt-kicking, super-mom, sis-in-law Kerry for some advice. Kerry’s a CrossFitter and she invited me to join her for her next workout. I accepted, and let’s just say I got around better after my last C-section than I did after our workout. OWWWW! Also, my legs gave out while doing lunges so that was super embarrassing, but the point is, I would have NEVER gone to a CrossFit class alone, so talk to your friends and family members about what they’re doing fitness-wise and if they can lend you a hand, or an invitation!
3. Eliminate the pressure. There is soooo much pressure put on new moms to get back into their “skinny jeans” immediately after having a baby. It makes me want to barf. Social media only adds to the pressure, so you hereby have my permission to unfollow anyone who makes you feel bad about your fitness journey – wherever you are in it – after having a baby. Last week I had to unfollow a blogger who ran 12 stroller miles with her child who is just a couple weeks older than Cameron. I love this blogger and began following her because she was incredibly inspiring, but then I just started feeling bad about myself after each new post. I am so proud of her and all she is able to accomplish, but it wasn’t helping me on my journey so I unfollowed. You can do the same.
4. Try something new. Choosing CrossFit as my first major workout in 3-1/2 years (aside from running a couple miles here and there) was probably not the wisest decision. My thighs are still toast days later, but I’m so proud of myself for trying something new. If the thought of going back to your old fitness routine doesn’t sound appealing, don’t go back to your old fitness routine! Give yoga a try. Pilates. Tennis. Running. CrossFit. Step class. Cycling. Orange Theory. Boot Camp. Online videos. Walking. Running up and down your stairs for 10 minutes (seriously!) The possibilities are endless.
5. Any exercise > no exercise. The people who tell you to choose the last spot in the parking lot so you can get extra steps in walking into wherever you’re going, have clearly never lugged a 10lb car seat with a 14lb baby inside in one hand, and a toddler in the other hand, getting blasted by freezing-cold Midwestern air in the process. That is not exercise, that is torture. That said, there are other less torturous ways to fit fitness into your day that don’t involve the gym. Take the stairs two at a time (sans baby in your arms, of course!) Play “soccer” or “volleyball” with your kids (aka throw balls at each other hoping to connect with a foot or hand,) Strap your baby to your chest and vacuum! Or, do this quick at-home circuit workout that Dr. Brittany Maxwell, UnityPoint Health, who specializes in Sports Medicine suggests.
This circuit will take you 30 minutes and requires no special equipment aside from a jump rope (you can pretend if you don’t have one on hand.) If you have toddlers, they’ll love doing this with you/watching you jump around!
6. Start an online support group. This is something my MOPS group just started doing and – full disclosure, I haven’t participated yet – but I think it’s a great idea. They made a private Facebook group for Moms who work out at home to cheer each other on, and other groups specific to individual gyms so Moms can meet up and workout together. So fun, right? Even if it’s just you and a couple of friends keeping each other accountable and cheering each other on, it could be a huge motivator.
7. Tap your village. For me, the biggest hurdle to overcome when it comes to getting back into a fitness routine will always be time. Guess who has time? Your village. Your spouse or partner, your family, your friends – these people are the ones you can lean on to watch your children if you want, nay NEED, to workout. You don’t even need to leave your house! Go to the basement or your bedroom and do the above circuit or put on a workout video – may I suggest BodyRock.tv, free yoga downloads, or Tone It Up? Trust your village to take care of your children, so you can take care of yourself.
8. Pick a date and put it on the calendar. Time to put up or shut up (I mean that in the nicest way possible.) Print a calendar, tape it to your fridge, then put an X on the date you’re going to start working out and circle it. In red. Then you and everyone else in the house can help keep you accountable. While you’re at it, write in the times you’re going to workout for the entire month. If you’re a Type A like me, it’ll drive you nuts if you don’t cross off something that’s on your calendar!
As I mentioned, it’s important to give yourself grace but not excuses. That said, maybe you’re NOT ready to get back into a fitness routine yet after having a baby, and that’s ok! The “6 week rule” has been haunting me for, oh, nearly 2-1/2 months, and I imagine it’s haunting a lot of you too. Just because you’ve been physically cleared to workout, doesn’t mean you’re mentally ready yet. Try these tips for getting motivated but if it’s not the right time then give it a week. Or two. Or 10! It took you 9 months to grow that precious baby, and especially if you’re nursing, your mind and body might not be ready for awhile.
I want to end this post with some advice from Dr. Maxwell. She agrees the further out you get from being active, the harder it is to get started again. It’s no small feat to balance a newborn, a job, keeping up with everyday life, and getting back into shape. The reality, though, is that you’ll never have enough time, and waiting for free time to randomly pop up may never work. You have to MAKE time for fitness, and prioritize it if it’s important to you. The same can be said for so many things, right? Your children, your spouse, your family, your job? If it’s important, you’ll make time for it!
When were you ready to get back into a fitness routine after having a baby? What helped motivate you?
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If you’re ready to get back into a fitness routine after having a baby, but are facing challenges, UnityPoint Health has services to help!
If you live in Iowa, Illinois or Wisconsin, UnityPoint Health provider services are available. Visit www.unitypoint.org, select the location you live in, click the “Find a Doctor” tab, then select “Physical Therapy” to find a provider near you.
Thank you! Many good tips and I share many of the same feelings. I think nursing is a huge part of this that people rarely mention. It is really difficult to carve out time during the first six months when baby is eating SO much, so often. It’s frustrating how culture makes you believe six weeks is the magic number when you’ll feel normal again, when – for me at least – it’s more like 1 year. And then there’s the whole working-mom guilt of leaving little ones for one of the few hours you have to spend with them during the week … I know we’re all better if I take care of myself, but it’s hard to get motivated to go to the gym when you’re already short on quality time with them.
Yes, yes, and yes. I’m with my kids all day and I still feel guilty leaving them for 30 minutes to an hour to go workout (what is wrong with me?) and I agree that nursing just makes everything more difficult. In general. So rewarding, but so difficult!
Thanks for the positive message of encouragement regarding grace and working out after baby. I’m 33 weeks pregnant right now and working out has always been my stress reliever. Right now, I’ll do yoga or walking but I know after baby comes it’ll change a little more.
Just remember, anything is better than nothing, even if it’s a short walk around the block. The best thing for me after baby was just getting fresh air!
This is good advice and I am trying to get back into a routine after letting myself slide for about 2 years. I do not even have children to blame, just work and otherwise being busy and letting it cycle. I highly recommend Target’s C9 Leggins (I think they are the Embrace version). The black pair have a pocket similar to the one you show, they are high quality and were only $25 on sale.
Ooo, good to know, Jon! I have a couple Target workout tanks that I love so I’ll look for those pants too.
What a fantastic blog read! #3 really resonated with me. I recently stopped following people on social media that don’t make me feel good about myself and it feels so good!
I’m glad you agree. Again, doesn’t mean I have any ill will towards anyone, but when it starts to affect you negatively, it’s kind of a no brainer.
Great blog read today! Uh it has taken me 19 years after baby to make myself a priority but I am finally there – fitter, healthier, never felt better. It is never too late. I could have used this encouragement back in the day
Hey, better late than never, right? Good for you, S!
Check fitnessblender.com for free sensible workouts by a regular couple who are supportive and have something for everyone. Wishing you the best Kristin on your fitness journey
Fitness blender was a game changer for me! They have all kinds and it’s free! You can buy programs which maps out workouts for you for $15… So cheap!
Thank you, Cathy! I will definitely check them out!
Third this! FB is amazing. Kelli and Daniel are very motivating and everything is FREE if you want it to be. I recently purchased one of their workout series (People who get bored easily series) for $10 and it was so worth it. Definitely check them out!
I have learned for me, I need a baby to sleep through the night and be done nursing before I really commit. And honestly, the 1st birthday was a turning point for me with all 3 babies. My youngest turned 1 6 weeks ago and I have been taking 3 power yoga classes a week and have thrown a few runs in there. I have lost 24 pounds doing the 21 day fix since I stopped pumping at 7 months and want to lose another 10-15 before our beach vacation at the end of April. Baby will be going to one nap a day very soon and I am excited to join a gym again!
Dang girl, you go! That is awesome! I agree – nursing makes it very, very tough to workout. So much scheduling, planning, etc. Ugh.
Love this! I had two c-sections, so it took a while before I was physically able to workout, but as soon as I could I did. Nothing major though. However, I discovered a love of running when my youngest was 4 yrs old and that started a whole new world for me! I actually have one of your HIIT treadmill workouts tucked away in my gym bag. It’s killer! Glad to see you getting back into it!!
SO, so excited to hit the trails! Glad you found something you really love, Lisa!
Thank you for sharing this! My 7-month old wakes up 4-5+ times a night. I have been feeling too tired to work out. But I truly think this workout is so doable, even if I have low energy. Heck, even making it through the circuit once is an accomplishment and better than nothing.
Totally, Nicole! Or even breaking it up throughout the day – 1 round here, another there. Definitely does not have to be all at once!
Some great tips here, even for those of us (like me) who haven’t had children yet. I don’t need to lose weight (I know, lucky me!), but I totally lack motivation and am well aware that being slim does not equal being fit. It’s a timely reminder that I should get off my ass and stop making excuses! Love the circuit workout too, I WILL do it in the morning! Reading this was just the motivation I needed, thanks!
THE hardest part is getting started. Let me know what you think of the circuit workout!
I’m so glad to hear that you know about Tone It Up! I’ve been following K+K for three years and love them. Going to take the whole post to heart since my husband and I plan to start a family this year. :)
Good luck to you, Lindsey! So exciting! ☺️
I love this. I also was diagnosed with an autoimmune disease a couple years ago (the fatigue is seriously real) that also came with arthritis-like pain in my knees, among other things. I had my third baby in August, and as an OG reader, I hope you continue these posts in some iteration – if anything to give me some motivation to workout alongside you!
I hope to, Jessica! I’m so sorry to hear about your diagnosis and pain. I hope it’s comforting to know that you are not alone!
Love this post today! Thanks you for those inspiring and encouraging words!
Thanks for sharing your story! =)
I haven’t had a baby yet, but I’m getting married at the end of May (babies to hopefully follow in 3ish years!). It’s my goal to run the Pittsburgh Half Marathon at the beginning of May. I’ve never run one before but it’s a bucket list item for me for some reason (especially one of the ones at Disney World!). I was a competitive figure skater and then coach till my mid 20’s. When I moved down to Pittsburgh and started a new desk job, I was in the best shape I had been in and down to size 6. After sitting at desk 8-9 hours a day without the benefit of being on the ice 3-4 hours a day, I gained 15-20 pounds and have struggled to get motivated to lose the weight once and for all (my motivation comes and goes in waves. Food usually wins). I’m hoping the wedding, along with the half marathon will help. On the days when I’m not running, I’ve been doing some Tone It Up workouts or a Jillian Michaels video (she’s actually now working with the Tone It Up girls for a couple of videos). Her videos are great– 30 minutes or less and you can get any of her DVDs on Amazon for less than $10.
Ugh – the dreaded desk weight! Yes, it is so hard to stay fit when you’re sitting all day. At my last corporate job we all asked for stand up desks (literally all they did was raise our desks and gave us higher chairs) and it was such a game changer. Maybe that’s an option at your company?
The YMCA has been my mental and physical saving grace! A variety of classes where someone tells me what I need to do and lovely people who watch my children for me. Thank you for the unfollowing other blogs comment. I recently saw a photo of rock hard abs after 4 children… so many emotions and feelings I don’t need in my life. Comparison is the thief of joy- and I’m trying to appreciate my health, my ability to exercise, my soft tummy — and the sweetest gift of all, my kiddos ?
It really is – we are all different and there’s absolutely nothing wrong with that!
I had my second baby in October too- and I had a rough month or so after delivery. Then there was the usual holiday busyness- and finally in January I said “let’s do this!” I have a hard time doing things for myself, so I registered for a fitness class through our local rec dept. That way I would for sure make it to those classes because I didn’t want to feel like I was letting anyone down! It has been so fun- and has been inspiring me to carve out more time for exercise during the rest of the week.
I have the same problem. I’m with my children ALL day yet I still feel guilty taking 30 minutes to myself to workout. Good for you for signing up for a class – that’s what I need to do because it will drive me nuts if I waste money by skipping!
Oh, man, what a great post! I love the permission to give yourself grace, but not excuses. I have had such a hard time getting back into fitness since my son was born. Lately, my strategy is to take short walks during the work day (I work full time and have a 15 month old). And I also take a fairly long walk with my husband, dog, and baby at the end of each day (even in nasty weather). I have also been (finally) getting back into running, but allowing myself to just jog for 15 or 20 minutes at a time – no pressure, just do what you can – and I almost always jog for longer than I set out to do. Oh, and I put hand weights by my desk to use during conference calls. I dunno if all of the bicep curls are helping, but it’s a start to get back into some strength training. Would love to try CrossFit sometime!
I think walking is such a great way to stay active and is great for clearing your mind, too. No shame in my walking game!
I had so much time to take long walks and worked out almost every day before I had my daughter. A year and a half later I’m still making excuses that I have too much to do during nap time to work out. I was always a morning exerciser and she wakes up WAY too early to get up earlier to work out so I just need to figure it out and do it. Thanks for the motivation!
It’s so, SO hard when little ones are still waking up in the middle of the night, or very early. I would totally take on a 6 or 6:30 workout if I didn’t have to feed Cameron sometime between 4-6am. Our time will come!
I have this same problem! My daughter is 1 year old, and she still wakes up at 5:30 a.m. most days. I remember when I used to think, oh, I never would get up for a 5:30 a.m. fitness class. Now I’m up at 5 a.m., but it’s to get the baby ready for daycare, not to work out.
This is all good advice! It’s been so hard for me to get back into it. I was so active up until my high school graduation, and then I did nothing. I never had to work out myself, I didn’t know what to do! I had always played sports where my workouts were handed to me by my coaches and the games themselves. Besides graduating, I also had 3 kids and my youngest just turned ONE yesterday. I have morning time to myself(the only time of the day I can consistently use for me) where I try to do a short workout from Pinterest (which I’ve done for a week straight now! Yay for small victories. ) And we also have the equipment now for family bike rides (2-child bike trailer for the 2 and 1- yo and a co-pilot bike for the 4yo. ) So I’m hoping we will put those to good use!
I am dying to become a biking family this summer – such fun, and a great workout too! Will you get a burley, or some other type of carrier?