Postpartum Recovery

How to Safely Get Back Into Fitness

Becoming a mum is an incredible journey, but it also brings changes to your body that take time and care to recover from. After giving birth, it’s natural to want to regain your strength and fitness, but rushing back into your pre-baby workout routine can actually do more harm than good. The key to a safe postpartum recovery is starting slow, focusing on healing, and rebuilding your core properly.

In this blog, I’ll guide you through the essential steps for safe postpartum recovery and introduce you to some helpful resources, including my Free Postpartum Breathing Guide and Diastasis Recti Self-Check Video. Let’s get you back to feeling strong and confident!

What Is Diastasis Recti?

Before we dive into postpartum fitness, it’s important to understand Diastasis Recti, a condition many new mums experience. Diastasis Recti occurs when the abdominal muscles separate during pregnancy, leaving a gap in the middle of your stomach. This gap can weaken your core and cause issues like lower back pain, poor posture, and a persistent “mum pooch.”

Not sure if you have Diastasis Recti? I’ve created a Free Diastasis Recti Self-Check Video to help you find out. Check it out here and take the first step in your recovery journey!

How to Start Your Postpartum Recovery Journey

1. Focus on Core Breathing First

Before jumping into workouts, the most important thing is to reconnect with your breath and core. Breathing may sound simple, but after pregnancy, it’s crucial to retrain your diaphragm and core muscles. I recommend starting with diaphragmatic breathing exercises to re-engage your deep core muscles and pelvic floor.

Download my Free Postpartum Breathing Guide here to get started with the exercises that will support your core from the inside out.

2. Avoid High-Impact Workouts Early On

Your body needs time to heal after childbirth, especially if you had a C-section. Jumping straight into intense workouts can strain your body and even worsen conditions like Diastasis Recti. Focus on low-impact movements, like walking, pelvic floor exercises, and gentle yoga, before adding intensity.

3. Strengthen Your Pelvic Floor

The pelvic floor takes a lot of strain during pregnancy and delivery. Pelvic floor exercises (like Kegels) are essential to help strengthen this area and prevent issues like incontinence or pelvic organ prolapse. Incorporate pelvic floor exercises into your daily routine before increasing your workout intensity.

4. Start with Restorative Exercises

Focus on exercises that rebuild your core from the inside out. Gentle, restorative workouts like pelvic tilts, glute bridges, and modified planks are safe and effective ways to start strengthening your body after birth.

5. Listen to Your Body

Postpartum recovery is different for everyone, so it’s important to tune into your body’s signals. If something feels painful or uncomfortable, stop immediately. Slow and steady wins the race when it comes to postpartum fitness.

Ready to Restore Your Core?

If you’re looking for a guided plan to safely regain strength and restore your core, check out my Restore Your Core 12-Week Program. This program is designed specifically for postpartum mums, focusing on gentle yet effective exercises to help you rebuild your core, improve posture, and feel strong again.

What’s Included in the Program:

  • 12 weeks of video-guided, progressive workouts tailored to postpartum recovery
  • Core and pelvic floor-focused exercises to heal Diastasis Recti
  • Short, manageable workouts perfect for busy mums
  • Tips and strategies to support your body as you get back to fitness

Get started today and restore your core with confidence! Learn more here.

Taking care of yourself after pregnancy is just as important as taking care of your little one. With the right approach, you’ll regain your strength and confidence safely and effectively.

Don’t forget to check out my free resources:

  • FREE Postpartum Breathing Guide here
  • FREE Diastasis Recti Self-Check Video here
  • FREE workout from my Restore Your Core Program here

You’ve got this, mama! 💪

Leave a comment

How To Create A Balanced Lifestyle

    Why the 80/20 Rule Works for Busy Mums

    As a busy mum of four, I know firsthand how challenging it can be to maintain a healthy lifestyle while juggling the demands of motherhood. The key is finding balance, and for me, that balance comes from following the 80/20 rule. This approach has helped me stay consistent, avoid burnout, and still enjoy the little indulgences in life without guilt. In this blog, I’ll explain how the 80/20 rule works and how it can help you, too!

    What Is the 80/20 Rule?

    The 80/20 rule is all about balance. It means making healthy, mindful choices 80% of the time while allowing yourself flexibility and indulgence for the remaining 20%. This way, you can stay on track with your fitness and wellness goals without feeling restricted or deprived.

    Why the 80/20 Rule Works for Busy Mums

    As mums, we’re constantly balancing schedules, kids, work, and everything in between. Finding a rigid meal plan or workout routine that fits perfectly into our lives can be nearly impossible. The 80/20 rule gives us flexibility, which is essential when life throws us curveballs (which, as mums, is pretty much all the time!). Here’s why it works:

    • Flexibility: You don’t have to be perfect every day. The 80/20 rule gives you room to enjoy treats or take a rest day without guilt.
    • Sustainability: Rather than restrictive diets or extreme workouts, the 80/20 rule promotes balance. It’s a lifestyle, not a quick fix.
    • No deprivation: You can still enjoy your favorite foods and activities without sabotaging your overall progress.
    • Realistic for mum life: With busy schedules, the 80/20 approach allows you to adjust your healthy habits around your family’s needs.

    How I Apply the 80/20 Rule

    In my day-to-day life, the 80/20 rule plays out like this:

    • 80% of the time: I focus on nutrient-rich meals, incorporating lean proteins, vegetables, healthy fats, and whole grains. My workouts are short but effective, designed to strengthen my core and tone my body, which fits perfectly into my busy schedule.
    • 20% of the time: I allow myself to enjoy my favorite indulgences, whether it’s pizza with the kids on the weekend or a glass of wine after a long day. I don’t stress about missing a workout here and there because I know consistency matters more than perfection.

    Tips for Balancing Healthy Habits with the 80/20 Rule

    • Plan ahead: Meal planning is key to staying on track. Batch cook healthy meals for the week, but leave room for one or two spontaneous dinners.
    • Short, effective workouts: You don’t need hours in the gym. Short, targeted workouts can still make a big difference.
    • Enjoy the process: Don’t beat yourself up for indulging or missing a workout. Focus on the 80% and enjoy the 20% guilt-free!

    Ready to Find Your Balance?

    If you’re looking for a realistic, balanced approach to fitness and nutrition, my Mum Sculpt & Tone 12-week programand personalized meal plan is the perfect place to start. Designed specifically for busy mums, this program fits right into the 80/20 lifestyle, helping you sculpt your body, regain confidence, and feel great without sacrificing the joys of life.

    Ready to take the next step? Join my Mum Sculpt & Tone 12-week program today and start your balanced fitness journey!

    Click here to learn more and get started!

    Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

    Leave a comment

    Finding Time For Fitness

    A Guide for Busy Mums

    As a busy mum, finding time for fitness often feels impossible. Between juggling school runs, work, meal prep, and endless to-do lists, self-care can quickly fall to the bottom of your priorities. But the truth is, carving out time for exercise is one of the best things you can do for your health, energy levels, and mental clarity.

    You don’t need to spend hours at the gym either – quick, effective workouts like HIIT (High-Intensity Interval Training) can help you get fit without taking a huge chunk out of your day.

    Why HIIT Works for Busy Mums

    HIIT workouts are perfect for mums with jam-packed schedules. Here’s why:

    1. Time-Efficient: HIIT sessions typically last between 15-30 minutes. These short bursts of intense exercise, followed by quick rest periods, help you maximize your time and effort.
    2. Burn More Calories in Less Time: HIIT increases your heart rate and pushes your body into fat-burning mode, even after your workout. This means you’ll continue burning calories long after you’ve finished.
    3. No Equipment Required: Many HIIT workouts can be done at home, no fancy equipment needed. Whether you’re working with bodyweight moves like squats and lunges or adding a pair of dumbbells, you can easily fit a quick session in while the baby naps or before dinner.
    4. Full-Body Benefits: HIIT workouts incorporate movements that engage multiple muscle groups, providing an all-in-one solution for cardio and strength training. This helps tone your body efficiently, sculpting those key areas like arms, legs, and core.

    Tips for Fitting Fitness into Your Busy Schedule

    1. Start Small: Begin with just 10-15 minutes of HIIT a day. Whether it’s in the morning before everyone wakes up or during nap time, these small increments can make a big difference over time.
    2. Involve the Kids: Turn playtime into workout time. Incorporate fun movements like jump squats, mountain climbers, or even dancing around the living room. This not only gets you moving but shows your little ones the importance of staying active.
    3. Create a Weekly Routine: Set aside specific times in your week dedicated to fitness. Even if it’s just 2-3 times a week, having it on your schedule makes it easier to stay accountable.
    4. Be Flexible: Some days, your schedule may fall apart—and that’s okay! If you miss a workout, don’t stress. Just try again the next day. The key is consistency over time, not perfection.
    5. Combine Tasks: If you’re catching up on a TV show or a podcast, do it while working out. Bodyweight exercises like push-ups, planks, or quick cardio bursts can be squeezed into these times.

    Your Next Step: The 12 Week Mum Sculpt & Tone Program

    If you’re struggling to create a routine or need guidance on making the most of your workout time, my 12 Week Mum Sculpt & Tone Program is designed just for you. With targeted HIIT workouts that fit into your busy life, this program is perfect for mums looking to tone up and feel more energised without spending hours at the gym. It’s all about making fitness work for you – because you deserve to feel strong and confident in your body.

    Finding time for fitness doesn’t have to be a challenge. With the right approach and efficient workouts like HIIT, you can fit exercise into your schedule and start seeing real results.

    Try a workout from my Mum Sculpt & Tone Program for FREE HERE!

    Follow me on Instagram @jadesbodygoals for daily fitness & nutrition tips & motivation for busy mums, like me.

    Leave a comment

    Design a site like this with WordPress.com
    Get started