Returning to Fitness After Baby: Advice I’d Give My Younger Postpartum Self

Returning to fitness after baby can feel overwhelming. Between sleep deprivation, healing from birth, and adjusting to life with a newborn, many moms aren’t sure where to start — or what postpartum fitness should actually look like.

After going through three postpartum recoveries in the past 5.5 years, I’ve learned a lot about rebuilding strength after pregnancy. In my latest podcast episode, I’m sharing the return-to-fitness advice I wish I could give my younger postpartum self.

One of the biggest mindset shifts? Stop trying to get your old body back.

Pregnancy and motherhood change you — physically, mentally, and emotionally. Instead of chasing your pre-baby version of yourself, the real goal is to build forward into a stronger version of who you are now.

Another lesson I wish more moms understood is that postpartum fitness isn’t a linear process. Progress rarely happens perfectly week after week. There will be missed workouts, rough nights of sleep, sick kids, and unpredictable schedules. That doesn’t mean you’ve failed — it simply means you’re navigating real motherhood.

I also talk about why function matters more than aesthetics early in postpartum recovery. Rebuilding your core and pelvic floor, improving strength, and supporting your body for the demands of motherhood should come first. The visible changes will follow, but focusing on function creates a much stronger foundation.

And one tip many moms don’t hear enough? You don’t have to wait for perfect conditions to work out. Exercising while your baby is awake — whether they’re on a play mat, in a stroller, or in a carrier — can be a game changer for staying consistent.

If you’re pregnant, newly postpartum, or trying to regain strength after baby, this episode will give you practical perspective and encouragement.

🎧 Listen to the full episode below to learn how to rebuild strength, confidence, and consistency in motherhood.

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I’m Nicole, Pre/Postnatal Fitness Coach and founder of Strong Mama Wellness. I take the confusion out of exercising in pregnancy and postpartum and help women strengthen their body for pregnancy, delivery, and recovery. You deserve to have a thriving, healthy pregnancy and postpartum journey!

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