Feeling stuck? Maybe a bit overwhelmed? You’re exhausted, right? Of course you are! You’re a mama that has a lot on her hands! And, you’re wondering how to reach your fitness goals postpartum. Especially with the limited time that you have.
Just a quick little reminder – please make sure that you are cleared from your doctor for exercise and workouts after having your baby! It’s vital that they say you’re a-okay to go for it. Because, remember, I’m not a doc. I’m just a trainer and coach that works with gals that have been cleared from their doc. 🙂
Right after I had Joshua, I felt completely disconnected from my body. I was severely overweight, my hips felt like they were just hanging on my body, my lower back was killing me after carrying him for so long and the extra weight I was carrying, and I was exhausted.
I desperately wanted to feel connected with my body again and to feel normal again.
These four steps that I am about to share with you are things that I so wish I would have had when I was starting my postpartum fitness journey.
Sure, I’d been an athlete my entire life, but my pregnancy was dangerous and out of control and I had lost touch with my athletic self and I had to find it again.
These steps are not magic, they’re simply logical, that when put in the proper order and taken step by step, will put you closer and closer to your goals that you’re so desperately wanting to reach.
Remember, this is hard work, but with a little bit of guidance, dedication, and a splash of patience you can reach your goals.
Let’s begin, shall we? ?
Beginning Steps to Reach Your Fitness Goals Postpartum 1 – Make the Decision That Reaching your Fitness Goals is a Priority
The beauty of step one is that because you’re reading this post, it means that you have already made the decision that your fitness goals are a priority, but you’re not quite sure how to reach those goals.
It’s a bit overwhelming, isn’t it? I mean, there is so much on the internet that is telling you what to do and not to do.
Where the heck do you begin? You’ve made the decision…. Now what?
Beginning Steps to Reach Your Fitness Goals Postpartum 2 – Draw Out Your Goals
Writing down exactly what you want to achieve is huge when it comes to being able to reach your fitness goals postpartum. The first two goals need to be set around physical activity and the foods you eat. Your goals act as your compass. They guide you in what steps to take next on your journey.
Remember to set realistic goals for yourself and set a time frame. Realistic goals look something like this – if you’re going to the gym twice a week now, and you want to make progress quicker, start going 3-4 times a week.
You’ve now set your workout goal of going to the gym 3-4 times a week. Hurray! Can’t you just hear the crowds cheering?
It’s now time to set your second goal which is centered around the foods you eat and lucky for us, it actually rolls right into the third step.
Beginning Steps to Reach Your Fitness Goals Postpartum 3 – Learning Your Overall Diet
Learning how to eat for your body type is a slow and quite frankly, sometimes painful process.
However! Never fear. You can do this.
Learning the amount of calories you need in a day for your body type is going to be crucial for understanding how to properly go into a calorie deficit to lose weight and then how to reverse that diet once you’ve reached your goal weight.
Now, take this process one step at a time. Do not, I repeat, do NOT crash diet. Small steps lead to big results.
I’m a huge fan of flexible dieting. 80% “clean” food and 20% “other” food. The reason for this is because when we allow ourselves that 20% of “other”, we are better able to adhere to our respective caloric intake numbers.
In my experience, severe deprivation leads to eating binges and that’s just no good for anybody.
Still unsure of where to start?
No problem, take a look at this book you can grab on Amazon called Mini Habits for Weight Loss by Stephen Guise.
This book will help you take learning how to flexible diet step by step and in bite size (pun totally intended) actions.
Beginning Steps to Reach Your Fitness Goals Postpartum 4 – Making Your Schedule
You can totally write down on a calendar when you’re going to the gym, but to get results, you actually have to go to the gym, right?
It can be on your calendar all the time, but it takes action in the gym to make progress.
Here’s some baby steps for scheduling your workouts so you will actually accomplish them
- Set your priorities – make your list of top 5 priorities and create your schedule around those priorities. (family, fitness, job, church, etc.) Everything else? It’s secondary and you have the right and in fact the obligation to yourself to say no to things that don’t fit in your top five to save yourself from overloading your schedule.
- Write down your whys – why are you working to reach these goals? Is it because you’re ‘terrified of letting yourself go”? Perhaps for your family? Maybe for yourself? Heck, how about all of the above? I totally get it. Remember your why when you don’t feel like moving forward and you’ll rock it.
- Work with your schedule – think about your schedule and where there is a break, even if it’s a short one. Example, what time is your lunch and how long do you have? Work with your schedule, not against it.
Here’s the deal…
You have to stop doing the same thing and expecting different results. If you’re still reading this, you are ready to meet your goals and you want to know how to do that.
Start at the top of this list and work your way down.
On step two, where you’re creating goals can be a tricky subject, but I have created a blueprint for a step by step guide to creating goals that you can actually achieve.
Throw in your email below and I’ll send it to you. Don’t worry, I won’t spam you and I’ll keep your email safe.
Bottom line? You can totally do this. Don’t give up just because you feel like you’re failing and flying blind.
Stick with me and you’ll fly blind no more. Because I will guide you and I believe in you. Hang in there sister and go reach your goals!
Your body, and your family will thank you for it.