TL;DR: Get back into your exercise routine, because you’ll be healthier, more energetic and more productive. Check out my video below for some great circuits to do anywhere, anytime.

Mum’s have a super important job, so it’s no surprise exercise just isn’t the top priority sometimes.

To be honest, missing a few training sessions happens to everyone. I can’t count the number of sessions I’ve missed. What is important is getting back on the bandwagon and into your exercise routine. You won’t regret it, because exercise will boost your health, energy and productivity. Every busy mum I know could do with more of that.

So, how do you get back on the horse then? Here are some of my top tips:

Start Small (and Build Up)

If you’ve been out of the game for a while, don’t expect to pick up where you left off. You probably won’t be as fit, and you probably won’t be as strong. Don’t let this dishearten you though. Instead, focus on the fact that you’re ready to start again. Go for the lighter weights, and start with a smaller number of reps to begin with. This will take the pressure off, both physically and mentally. You won’t be as intimidated and you won’t be as sore. Once you get into the swing of things again, you’ll be crushing it in no time.

Don’t Sweat the Small Stuff

Don’t let any potential excuses hold you back. For example, don’t have access to a gym? No problem. There are plenty of bodyweight circuits that you can do at home or anywhere you might need. Check out my video below for some workouts that are safe for both pregnant mums, and mums looking for a more intense burn 💪:

A Great 20 Minute Circuit

An Advanced 20 Minute Circuit

Find a Workout Buddy, or Join a Group Class

You don’t always have to go it alone. Working out with friends, a team, or even just a group of likeminded strangers has a huge amount of benefits. You have a community to compare notes, share tips, hold each other accountable, and even (maybe) compete with 😉. There are countless activities I’d recommend doing in a group- for example, yoga, pilates, running and even sports like boxing. In fact, I love the support network groups create so much that I often coach semi-private sessions of up to 4 mums at a time. Contact me here or over email to learn more!

Don’t Let Your Last Workout Get You Down

So what if your last workout could have been better? One bad workout doesn’t mean you are weak or that you’ve ‘lost’ your fitness. No one can crush it every day. Fluctuating hormones, lack of sleep, stress, muscle fatigue, nutritional choices and all kinds of environmental factors affect our daily performance. It’s normal. The most important thing is to stay consistent and keep in mind that you aren’t the only one who has ‘off days’. Listen to your body, and when you feel up for it again, you might find that the next workout after some rest is incredible!

Prioritise Your Health and Wellbeing

It sounds basic, but so many of us forget to keep these as daily priorities:

  • Get enough sleep
  • Get well nourished. Eat healthy
  • Make movement a part of your life

If you can’t tick all these boxes in one go, don’t beat yourself up about it. Remember tip number one? Start Small and Build Up. Set one or two goals first and then work towards more as you develop and refine your daily routines. Keep experimenting to see what works for you and what doesn’t. I’d even recommend trying a ten minute meditation if you haven’t tried it.

Also, remember, everyone is different and there is no need to compare your progress with anyone else. Just keep at it, and you’ll find these good habits become healthy routines that improve your life.

To kick things off, here are two versions of a great 20 minute full body workout to blast off the cobwebs!

Standard Version

Give this home workout a try after a light warm up. If you’re pregnant or a new mum and have been cleared by your doctor or midwife to exercise, try this version:

  • Air squats
  • Seated tricep dips
  • Burpee walk outs
  • Glute bridge
  • Curtsey lunges

Do each exercise for 1 minute.
Rest for 15 to 30 seconds before moving on to the next one.

Once you’ve completed 1 round, rest for 1 to 2 minutes and repeat for 2 more rounds for 3 rounds total.

If you’re feeling stronger and fitter, try this slightly more intense variation:

Advanced Version

  • Jumping squats
  • Tricep dips
  • Burpees
  • Banded glute bridge
  • Curtsey lunges

Do each exercise for 1 minute.
Rest for 10 seconds before moving on to the next one.

Once you’ve completed 1 round, rest for 1 minutes and repeat for 2 more rounds for 3 rounds total.

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