Fitness shouldn’t feel overwhelming…

If you are postpartum or just simply wanting to get into a fitness routine for 2024 ditch the ‘crash diets’ and the pressure and follow these simple tips…

Here at The Mum Space, we don’t believe in ‘Crash Diets', putting undue pressure on ourselves to loose weight or setting impossible goals of looking like a supermodel (who probably has a personal trainer and nutritionist on tap). We do however believe that we all deserve to be healthy, happy and comfortable in our skin. If you want to start a fitness plan, exercise and nutrition are not only good for the body but the mind too, and a great way to reset and have a break after a stressful day.

Step 1: Set Clear Goals

Before you dive headfirst into the world of fitness, take a moment to define your goals. Whether it's weight loss, building muscle, increasing flexibility, or just improving overall physical and mental health, having clear objectives will help guide your fitness journey.

Step 2: Start Small

It's easy to get overwhelmed with grand fitness plans. Begin with small, achievable goals. Maybe it's taking a short walk with the pushchair, doing a few bodyweight exercises from youtube at home, or trying a beginner's yoga routine. Small victories build confidence and set the stage for long-term success.

Step 3: Find Activities You Enjoy

Fitness doesn't have to mean hours on a treadmill if that's not your thing. Explore different activities until you find something you genuinely enjoy. Whether it's dancing, cycling, hiking, or joining a local sports league, making fitness fun increases the likelihood that you'll stick with it.

Step 4: Establish a Routine

Consistency is key in the world of fitness. Set a schedule that realistically fits into your life. It could be three 30-minute sessions a week or a daily 15-minute workout. Having a routine makes fitness a habit rather than a chore.

Step 5: Mix It Up

Avoid boredom by incorporating variety into your routine. Combine cardiovascular exercises with strength training and flexibility work. This not only keeps things interesting but ensures a well-rounded approach to fitness.

Step 6: Listen to Your Body

Pay attention to how your body responds to exercise. It's normal to feel a bit sore, but sharp pain could indicate an issue. If something doesn't feel right, don't push through it. Consult with a fitness professional or healthcare provider if needed.

Step 7: Try group exercise.

Being a mum can be lonely at times, if its within budget, try out your local gym, many have childcare available, there are so many different exercise classes available and once you start to attend, theres a good chance you’ll meet new friends, even if its a bit of banter in the group class- chat with other women is a welcome break from long days at home with the kids.

Step 8: Stay Hydrated and Eat Well

Good nutrition is a vital component of any fitness journey. Stay hydrated, eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains. Remember, food is fuel for your workouts.

Step 9: Get Proper Rest

Your body needs time to recover and grow stronger. Make sure to get adequate sleep, especially after intense workouts. Rest is when your muscles repair and your fitness gains take hold.

Step 10: Track Your Progress

Celebrate your achievements, no matter how small they may seem. Keep a workout journal, take progress photos, or use fitness apps to track your milestones. Seeing your progress is not only motivating but a great way to reflect on how far you've come.

Remember, your fitness journey is unique to you. Be patient, stay positive, and enjoy the process of becoming a healthier, stronger version of yourself.

Step 11: Don’t exercise with the main goal of weight loss.

I have found over the years, when I have exercised and set a finite goal- or set a date to work towards, it is so easy to end up overwhelmed, deflated (and even if you reach your goal) you can then fall off the exercise wagon, ending up feeling even worse than before. Weight loss wasn’t the ‘be all and end all’ for me, but I did want to become fitter. The way I achieved it was by setting a new routine- I fit in 3 group exercise classes a week, cooked from fresh, cut down my weekly chocolate intake and only drink at the weekend. This was achievable and sustainable for me, and lead to feeling healthier in the long run. I didn’t have some ‘massive weight loss’ but over a year and a half have become fitter, and weight has gradually dropped off (and not gone back on) as an addition to my new healthier lifestyle. Like I said, this is sustainable and achievable and a lot more healthier than crash diets.

The most important things to remember is that fitness and nutrition is different for everyone, focus on your own small wins and if you want to, gradually you will be able to work your way towards a fitter, healthier lifestyle.