4 Fitness Mindset Strategies For The Mom Returning To Work

 There comes a time in every mother’s life where her life is flip-turned upside down, to quote the Fresh Prince. Sure, transitioning to motherhood or introducing a new baby into the family can be a bit of an upthrow, but I’m talking about another massive transition shaking the family dynamic and dropping it on its head.

It’s the return to work after maternity leave.

Suddenly, you realize how demanding being a working mom is. Not to mention the shift in family routines. So it’s normal some things you had prioritized were no longer a priority. Like working out and nutrition.

You may not be able to fit workouts in as expected or throw in a frozen pizza because the thought of making dinner is beyond your mental capacity.

It can feel like you’re failing yourself. It can feel like your failing your family and everyone around you. Take it from me. You’re doing the best you can.

After working with dozens of women (myself included) in helping the transition back to work along, I’ve come up with some strategies to help you get back on your feet.

Buckle your seat belt. It’s a bumpy ride. But with simple mindset tweaks, I assure you, this process can go much smoother than your sweet baby’s tushie.

Remember, this is temporary.

In any transitional period, there are going to be three roller coasters looping around you at the same time. Emotional, mental, and physical.

These are going to be your toughest to manage because they work together as an evil team using their own superpowers.

Acknowledge your feelings. In no way do these feelings mean you’re failing. And when you’ve given yourself space to open up to your feelings, let go of your harsh judgment and reframe by saying something like, “I did my best today

Be realistic with your goals.

Waking up at 5 am to go to the gym for 2 hours when you have little kids is slightly unrealistic, mentally, emotionally, and physically. Sure, some people can do this, but I ain’t one of them and I don’t expect this from you as well.

When you’re returning back to work, start with workouts on your day’s off. There typically is less chaos, making dedicating 15-20 minutes to work out a bit easier than trying to fit it in while you’re making dinner.

When your routine becomes better to predict and family life is settling in, you can try to add in a workout on a workday. If it works, great. If not, try again another time.

It may take a little longer to accomplish certain goals, but when it comes to staying active while going head on into a life overhaul, slow and steady will keep you sane on this one.

Keep your workouts short.


Research shows working out beyond an hour aren’t exactly effective. So don’t waste your precious time. The sweet spot to getting great results without the massive time commitment, 12-30 minutes. Yes, I said minutes.

Sounds a little more manageable, doesn’t it?

 

Do your workouts at home.

You don’t need fancy equipment either. I like superbands because of their versatility and can be easily stored, a moderate set of dumbbells or kettlebells, and a yoga mat. That’s it. During any transitional time, not just going back to work, are going to be hiccups. Mistakes will be made, workouts will be skipped and Wendy’s Drive-Thrus will be had (and enjoyed by your kids I’m sure), but we can’t do it all sometimes.

Expect there will be rough patches, and tell yourself it’s temporary. Life is constantly shifting and you’ll need to be flexible with yourself.

Even when you feel like you’re not putting the work in, there is a ton happening behind the scenes. Don’t give up. Do your best. Something is better than nothing. You don’t have to be perfect to make progress.

In less than 2 weeks, Strength And Lady Parts will be opening its virtual doors to 15 women. If you’re returning to work and find you can use a little extra support in the fitness department, this is for you.

Every workout is customizable and easy to follow. Plus, with the flexibility of Strength And Lady Parts, you can schedule your workouts in when it works best for you. Let’s take the stress out of your fitness planning, shall we?

The only way to learn more about Strength And Lady Parts via email. Sign up for my Post-Baby Fitness Handbook: 5 Simple Steps to Managing Your Pelvic Health below.

Ciao friend,

Terrell

 

Ready to maximize your postpartum lifting performance? Get my favourite barbell training strategies in my free Barbell Training For Pregnancy and Postpartum Strategy Guide. You will learn to minimize pelvic floor dysfunctions, and improve lifting power in both pregnancy and postpartum.

Resources:

  1. Relevance of open magnetic resonance imaging position (sitting and standing) to quantify pelvic organ prolapse in women.Abdulaziz M1, Kavanagh A2, Stothers L3, Macnab A2,3. https://www.ncbi.nlm.nih.gov/pubmed/29989885

  2. Positional pelvic organ prolapse (POP) evaluation using open, weight-bearing magnetic resonance imaging (MRI).Friedman B1, Stothers L2, Lazare D3, Macnab A2https://www.ncbi.nlm.nih.gov/pubmed/26225170

  3. Pelvic floor muscle activity in different sitting postures in continent and incontinent women. Sapsford RR1, Richardson CA, Maher CF, Hodges PW. https://www.ncbi.nlm.nih.gov/pubmed/18760158
  4. Symptomatic pelvic organ prolapse and possible risk factors in a general population. Am J Obstet Gynecol. 2009 Feb;200(2):184.e1-7.