The Truth About Fitness Goals in Pregnancy and Postpartum

'Tis the season to set those New Years goals and resolutions! If you’re catching this episode in real time, it is almost the turn of a new year.

In it I'll be sharing the truth about setting health and fitness goals in pregnancy and motherhood.

I'll also share a simple 5-step framework I use with my clients to guide their intentions and actions without getting easily discouraged when something throws them off track.

If you're thinking "ugh I'm super pregnant" or are in the depths of the newborn phase, don't worry. This WILL be approachable for you.

This is not an episode about being overly strict and disciplined. I'll teach you to get consistent in a way that's flexible and positive so you can start to reach those health goals you've been thinking about.

Can't wait to chat and start 2024 off on the right foot!

In This Episode You’ll Learn:

  • Why traditional goal setting doesn’t work in this phase of life

  • How to set a goal that won’t discourage you after a couple weeks

  • My 5-step framework for setting intentional fitness goals in pregnancy and postpartum

More Resources!

Show Notes:

As the host of your go-to podcast for all things pregnancy and motherhood, I’m thrilled to share with you a fresh perspective on goal setting that has completely transformed the way I approach my fitness and wellness journey. In today’s post, I’m going to take you through the same five-step framework we discussed in our latest episode, designed to help you set realistic and flexible goals that respect the unique demands of being an expecting or new mother.

As a pregnant woman and mother, I’ve learned that the conventional goal-setting metrics we often hear about don’t always fit into our lives. You see, when our bodies are nurturing a new life or adjusting after childbirth, the way we set goals needs to reflect how we want to feel and function, not just the end results we wish to achieve. It’s a lesson I wish I had known earlier, but now that I have, I’m eager to share it with you.

Understanding the “Why” Behind Your Goals

The journey begins with understanding the “why” behind our goals. This step is crucial. For me, it was about wanting to prevent pregnancy-related health issues and to prepare my body for the demands of childbirth. Your “why” might be different—it could be about having the energy to play with your kids, managing stress, or simply feeling good in your skin. The key is to make sure your goals are anchored in reasons that are important to you. This deeper connection not only motivates you but also guides you in setting goals that truly reflect your personal values and needs.

Breaking Goals into Actionable Steps

Next, I learned the importance of breaking down my goals into actionable steps. I remember feeling overwhelmed with the broad goal of “staying healthy during pregnancy.” But when I started to specify actions like scheduling daily walks or incorporating vegetables into every meal, it became manageable. This strategy of creating mini-goals helps to build momentum and makes the larger goal seem less daunting.

Realistically Assessing Energy and Commitments

This step was a game-changer for me. As mothers and mothers-to-be, we often wear rose-colored glasses when estimating our capacities. We want to do it all, but our bodies and time may have other plans. I’ve learned to assess my energy levels and commitments realistically. This doesn’t mean lowering standards but rather acknowledging that some days, a 10-minute stretch might be all the workout I can manage—and that’s okay.

Planning for Potential Obstacles

No matter how well we plan, obstacles are a part of life, especially in the unpredictable world of pregnancy and motherhood. I remember when morning sickness would throw a wrench in my workout routine, or a child’s cold would disrupt my sleep and meal prep time. Planning for these potential obstacles means creating a flexible goal framework that can adapt to the unexpected. It’s about having a plan B (and C, and D…) so you can keep moving forward, even if it’s not in the way you originally intended.

Adapting the SMART Goal Method

We’ve all heard of SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. This method is fantastic, but I’ve found it needs a bit of tweaking to suit our needs. In our fluctuating world of pregnancy and postpartum life, the ‘T’ for time-bound can be especially tricky. It’s important to set deadlines that are flexible and account for the body’s need for rest and recovery. The ‘M’ for measurable can also be more about progress than perfection. For example, instead of aiming to lose a certain amount of weight postpartum, I focused on gradually increasing my activity level each week.

And that, dear listeners, is the five-step framework that’s been a guiding light in mine, and my clients’, journey. It’s practical, adaptable, and forgiving—just what we need in this phase of motherhood.

I invite you all to subscribe to our podcast, leave a review if you find it helpful, and check out the free resources we’ve curated for you. And get excited for our upcoming series, where we’ll dive into each trimester of the pregnancy and postpartum journey, sharing tips and stories to support you every step of the way.

Remember, it’s not just about the destination; it’s about how you feel and function on the journey. Share your goals, your struggles, and your victories with us. Because together, we’re redefining what it means to set and achieve goals as pregnant women and mothers. Keep moving, keep striving, and let’s continue to support each other in this beautiful, messy, and incredibly rewarding journey of motherhood.

Until next time, keep your goals flexible, your spirits high, and your hearts open to the beauty of motherhood.

xx, Nicole

 

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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Nicole Scheitlin