Redefining Strength Podcast
You train hard. You try to eat well. You stay disciplined. And yet progress slows. Energy drops. Fat loss stalls.
The Redefining Strength Podcast is for women who work hard on their health… but still feel like their body isn’t responding the way it used to.
Hosted by Cori Lefkowith, founder of Redefining Strength, this show helps you understand what’s actually happening inside your body — and what to do about it.
Cori is the creator of the STRONG System, used by over 10,000 women around the world to transform their bodies and build results that last.
Through real coaching insights and conversations with leading experts in women’s health, metabolism, and behavior change...each episode breaks down the science in a way that actually applies to real life.
Because the answer isn’t working harder. It’s learning how to work smarter so your effort finally creates the strength, energy, and confidence you’ve been chasing.
If you’re ready to stop starting over and start building a body you can count on, this podcast will help you get there.
Redefining Strength Podcast
FHP 536 - Postpartum Fitness - What You Need To Know
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Are you a new mom juggling baby care and fitness goals? In this episode, I'm joined by my fabulous trainer Rachel, a new mom, who shares her real-life experiences and strategies to balance motherhood and personal fitness. In this candid conversation, we uncover the often-unspoken realities of being a new parent, discussing the importance of setting realistic fitness goals, embracing constant life changes, and building a healthy lifestyle that includes the whole family.
Rachel discusses how she fits workouts into her hectic schedule without compromising on her role as a mom. We dissect the significance of creating a routine and schedule for workouts that fit seamlessly into your existing lifestyle. Furthermore, we highlight the importance of self-care and mental health in the journey of parenthood. Rachel emphasizes the need for new moms to learn when to hit the pause button, and why it's essential to prioritize your own health and wellbeing, even amidst the chaos of motherhood.
We'll also cover some practical meal prep hacks, which can make maintaining a healthy diet less of a chore. From bulk prepping to freezing meals, we dive into various strategies that can help you stay on track with your nutrition goals.
Tips for New Moms
Speaker 1The way that I train now . I really don't even like it very much , Like it's not my preference of how I'm getting my workouts in , but I also remind myself that I'm getting them in and at some point it will change and I can get back to training more the way that I like to . And in the meantime I'm just doing the best that I can and I'm fitting it in where I can . And a lot of days it involves a toddler in the gym working out with me , and it's that my preference ? Not really , but you know it's also getting done and it's showing him the importance of working out and he loves being in the gym , so that's a win .
Speaker 2Hey guys , it's Kori from Redefining Strength . Welcome to the Fitness Hacks podcast . Today we're going to talk about tips for new moms , because you have a lot going on , there's a lot you want to achieve and there's a lot you have to balance , and even mindset you have to shift if you want to see the results that you deserve . I'm super excited to have one of my coaches , rachel , who's a new mom and a fabulous trainer , on with me today to give you her top tips , not only to adjust your mindset , but also how you approach working out and nutrition during this phase where you are a new parent and have a lot going on . So let's jump right in .
Speaker 2All right Unpopular truth that you have to deal with . Life has changed . Life is actually constantly changing . There's constantly shifts in our schedule . You know our stress at work or you know a free time , how we even want to diet , what we want to include , how we want to train right . We set different goals . Our body is shifting as we get older . There are so many ways that life is changing at all times .
Speaker 2But you have had a huge shift with having this new baby , this new bundle of joy , and so you have to own that other things in your life have to change and what might have been your ideal before , what you might have enjoyed before , might have to be different now . And the more we can embrace this , the more we can give ourselves permission to embrace this , the better off we're going to be . So I think it's really key in this phase you assess where am I at currently , not where did I used to be . What would I ideally like to be doing now ? What was my ideal ? But where am I at currently and how can I move forward from here ? Because the more we can meet ourselves where we're at , over trying to seek to achieve some ideal , the better off we're going to be .
Speaker 2Because often , in trying to do more , in setting this perfect plan the thing we think we need to do , something that someone else did at this phase instead of addressing what we actually need the more we set ourselves up for failure , not because the habits aren't good right , but because we don't create that snowball of habit changes that we actually need to see in order to get consistency results build . Because if you think about it right , if you said this five days a week and you get not consistent with it and you only do one or two , you feel demotivated and then you end up not doing anything right . So it's the more you do , the more you do , in both a positive and negative direction . So , as small as the change might seem , as simple as it might seem , as even stupid not that I like using that word but as stupid as the change might seem to you because it seems way too small for what you actually need , that small change , done consistently , will build a positive momentum , right . It will allow you to ingrain that habit and then add another habit on , so that you're not constantly depleting your willpower or your self control , which is already depleted with all the other things you have to do to implement these new healthy habits . That will move you forward towards the weight loss you want , towards the healthy lifestyle you want , towards more energy , whatever else it is . So you have to remember that the small things done , and done consistently , will build that positive momentum because they will allow you to add on other habits without depleting yourself , not to mention create that positive mindset . And that's really ultimately what drives us forward towards success .
Speaker 2The mindset , because if we have that ideal , that just ends up depleting us and then we can't be consistent . We're going to feel more demotivated because we feel bad about ourselves . Oh , I didn't do this , I can't maintain the schedule , it's just unrealistic , I'm not good enough . Like we go into that whole negative cycle because we feel like we can't do what we should be doing , versus if we give ourselves stuff we should be doing that's so easy to achieve that we can move forward . Yeah , again , it might not lead to the fastest results , but it's going to ultimately lead to the success we want and really put us in that positive direction . So own that . Life has changed . Don't try and run from it . Don't try and change what's your realistic situation right now . Own it and find ways to meet yourself where you're at , list out your non-negotiables and know what your priorities are and then give yourself permission to also make yourself a priority , but meeting yourself with things that are realistic for your schedule right now .
Speaker 2I'm super excited to have Rachel on one of my coaches , who is a new mom and handling it like a rock star . I'm sure it doesn't always feel like that , but welcome Rachel . I'm super excited for you to share some great tips about mindset fitting in your workouts , balancing your diet , getting the results you deserve while being a new mom , which we know is a full-time job in and of itself , so welcome . So I want to start with the mindset component of it . I know everybody's like . Well , I want to know about the workouts and what I should be doing and the diet and all these different things . But ultimately , whether you get the results that you want and whether or not you don't stress yourself out so much that you want to give up on life comes back to your mindset . So can you talk a little bit about what mindset you recommend people come in with , how you can really impact the results that you see with your beliefs about what you can achieve ?
Speaker 1I think that's really an important question and for me , the biggest thing that I have focused on is getting away from the narrative of I'm trying to lose the baby weight or I'm trying to bounce back , because I think so often when we hear about diet and training , especially postpartum , it's the focus on trying to either get back to where you were size , weight whatever or to try to even be better than you were before . And so I think approaching it from a health aspect and as a self-care aspect , as a long-term investment , to me is really important , and I know that's really easy to say . I just had my second child . My son is three . The baby is now two months and still there's that background noise in your brain that's like I should be farther along . I should be farther along , and so it's easy to say that . But I think for women , trying to separate diet exercise from weight loss exclusively is so important , especially in this time when you do have a lot of stress .
Speaker 2But it's also , then , recognizing the value of doing the things that you need to do to lose weight that also have a positive impact on the way you're sleeping , on the way you're energized , on all of these different things , and it even I mean people , regardless of just having a baby , whatever else , like we always go to oh , is it worth it to be doing these healthy things if I'm not seeing the results and it's like , well , yeah , it's worth it , even for these other reasons , but it will snowball . If you can give yourself that grace , realize you're doing this for more than just bouncing back , and also that it takes time and it's going to be hard .
Speaker 1Yeah , yeah , I think so often in a lot of the narratives or the images that we see on social media and I , you know these women look great .
Speaker 1You know like I love the women who are doing pull-ups while baby wearing their infant , you know , and it's just like we see that and it's like that's great for
Health and Fitness for Parents/Children
Speaker 1them . But also comparing ourselves to those folks I think is dangerous and it's an investment long term in not only your health but also the health of your family . And to me and I know that several of our coaches here at RS really share this and talk about it a lot is we are role modeling for our children and when we can eat healthy exercise , talk about our bodies in positive ways , then that actually is going to really help our children . You know the kids statistics are terrible . You know one out of six kids now is overweight . You know it's a scary time for parents and the more that we can be role models , the better off our children are going to be for their own health and well being and all of that stuff .
Speaker 2And it's not even just the habits , right , like obviously you want to get the meeting fruits and vegetables working out , but it's even the mindset of making it okay to prioritize their health , even while they're taking care of other people as they get older , right ? Because we often don't practice what we preach . We say , oh , take care of yourself , as we're , like , not taking care of ourselves , right ? So it's setting that expectation , that mindset and belief that you are worth it too .
Speaker 1Sure , and one of the things that I think people wait on is I'm going to wait until fill in the blank , I'm going to wait until the baby sleeps , I'm going to wait until my kid is in 3K , all of these things . But you talk to moms of any parent age and kids are in sports , now they have activities , now they have college . It doesn't get easier , it just changes , and a lot of times I think we feel like our workouts should be easy . We should have an hour . It just doesn't work that way and I would advocate to anybody hey , get started now . It's not going to feel better in a month or two months or a year . You're probably still going to be tired and it's still going to be hard , no matter when you start . So you might as well get started today .
Speaker 2I agree and I love that you even mentioned , in talking about all the different struggles and different tips to help new moms that you mentioned , that perfect can be the enemy of good enough , because I do think it's hard not to have that all or nothing mindset . We all have it in some form of oh , this worked at this perfect time in my life when maybe we're single , not meal prepping for a family , had all the time in the world because your job wasn't as intensive whatever else it was , and then we never do something and then , ultimately , we never move forward , we never build the habits . We're constantly feeling like we have to rely on willpower and motivation . We're just a bad cycle .
Speaker 1Right , and I think that's important too for people who have trained in the past , like for me , coming from a competitive , powerlifting background .
Speaker 1When I was single , I would easily spend two hours a day most days in the gym because it was fun , I had the time and most of my friends were there .
Speaker 1And then even the difference between one child and now two children it's a game changer . I mean , you know , because you're navigating one child schedule , now you've got a baby , it's very difficult . And so I mean I have to be honest , the way that I train now I really don't even like it very much , like it's not my preference of how I'm getting my workouts in , but I also remind myself that I'm getting them in and at some point it will change and I can get back to training more the way that I like to , and in the meantime I'm just doing the best that I can and I'm fitting it in where I can . And a lot of days it involves a toddler in the gym working out with me , and it's that my preference ? Not really , but you know it's also getting done and it's showing him the importance of working out and he loves being in the gym , so that's a win .
Speaker 2That is a huge win . He's going to want to be in there all the time , which might be good or bad for you , I don't know Right .
Speaker 1He's going to be in there and he's going to be in the way .
Speaker 2On that one and I think too off of that like getting into even some more of the tactics to help , like , new moms fit in their workouts , you know , adjust their diet . It's very important to recognize that it might not be your ideal and that it might not be , eventually , what you want to be doing . But part of this , too , is exploring new options , which maybe you'll find something you like better , maybe not but also that you're building that foundation so you can come back , because if you wait , you're potentially actually getting further away from being able to jump back into what you love . So finding a way and finding a way to prioritize what's important to you is very key .
Speaker 1Right and , from just a practical standpoint , the things that have really helped me from a workout standpoint is having a plan . You know , I think sometimes we overthink , you know , and when you only have a short window of time in order to get in a workout , it's not the time to be looking on YouTube , it's not the time to be trying to do what this other person on Instagram did . So , having a plan , either written out that you do for yourself or , if you have the ability , and it's a great time for coaching , because you can then take that component of your day and put it on somebody else and then just follow directions and there are a lot of people out there who are good at creating efficient workouts that are effective with limited equipment . So , you know , if you have the ability , I would say now is a great time for coaching and just be honest , you know , with your coach or following a program , so that you're not making decisions on the fly .
Speaker 1The second one is really trying to be efficient and short . You know , chances are you probably are not going to have a full hour of time to do a workout and so trying to think how can I be as efficient as possible in 30 minutes focusing on strength training . You know , a lot of times we'll want to go to the gym and that's amazing . You know that's a great option , but especially if you have a new baby or you're juggling multiple children , it's way time more time efficient if you can do it at home . You know , I tell , you know , when I teach , I teach my students a kettlebell and a resistance band solve almost all of your problems at this low cost and something you can do in literally a corner of your living room . So having some efficient things ready to go , and then just being honest about your time , you know , with having a newborn , you know I have to use a naps strategically . That really worked , especially with my first child because he was a great napper .
Speaker 1So you can say , okay , when he goes down , I've got this period of time and you know if you're juggling multiple children that might not be an option , but you know , being honest to you about it may be early morning and that time may not be your preference . You know , for me personally , I've gone back to 5am workouts . I would really like to sleep more . The baby still wakes up in the night . I would like to sleep more , but that's the only time it's consistent and that's unfortunate .
Speaker 2But I think you highlighted probably the most important thing is the honesty with yourself as to what's realistic . Because if you do that , like people ask , you know like what's the ideal amount of training time , what's the ideal equipment , what's the ideal move , and it's . It's really about meeting yourself where you're at so you can be consistent . And if you're honest about the time you have to train , when you have to train , you can make it work and design for that time and then move forward and truly you can see amazing results . With body weight .
Speaker 2There's so many other forms of progression and it goes back to exploring and whether or not you want to do the research to explore or you want to have someone else design for you , going in with that plan then keeps you accountable . I can tell you I don't even have the excuse of having a kid and they're asleep through the night and haven't get up early , and I will have days where I'm like I didn't map something out or I was in between progressions or whatever else . Let's do this . Well , I'm going to do what I feel and that's way different than what I would have caused myself to do had I had a plan in place .
Speaker 1Right , and I'm glad that you mentioned what I feel like , because I think a lot of times too , moms were juggling so much we're looking at the dishes , we're looking at the laundry . We got to return that one email , and so scheduling workouts is so important and then sticking to that schedule and treating it just like you would a meeting or an activity Because I'm so guilty of this of , oh , I'm going to do these things first , I'm going to get the dishes unloaded , I'm going to do the laundry , I'm going to do whatever , and it's like OK .
Speaker 1Then 30 minutes goes by and there was your workout time , and I don't know about anybody else but the dishes are still there , the laundry is still there , what I get done with my workout , and so I could just pick it up then .
Self-Care and Fitness for Busy Moms
Speaker 1And it's often hard to be honest with ourselves . Time is a finite resource . We only have so much time and so we need to make sure that we are up there at the top of it . I actually had a client years ago to tell me something that has stuck with me , which is you can't pour from an empty glass , and I think too often , having coached hundreds of women , at this point you hear oh , I feel guilty , I'm selfish , it's time away from my family , but ultimately it's time that you are better and healthier . If I'm not healthy and I'm not strong , then I'm not much help to anybody else , and so kind of shifting that narrative to taking care of myself with workouts is time that I'm investing in my family , and everybody can make it work for 30 minutes without you .
Speaker 2And by setting that schedule you make yourself do something , sometimes when you don't want to , but ultimately you never regret that workout . You really do feel good about it and you get in that consistent routine where you then want to do it . Your mindset is better to tackle other challenges throughout the day . You feel better about what you've accomplished , what you've prioritized . And it's a snowball . And we don't often recognize that .
Speaker 2So setting that routine and that schedule for ourselves is really key . And then reminding ourselves too that our mental drain can make us feel like we're physically drained . So you go into the workout now wanting to do things so that's why that plan is so key but also owning that knowing you're mentally drained points you might have to scale back your workouts to account for that , because you might not feel like pushing just yet . In a certain way it doesn't mean letting yourself off the hook , it doesn't mean it's not going to be hard , but it's also finding that balance of being OK with sometimes knowing OK , maybe physically I feel good today , but mentally I just don't have my 100% .
Speaker 1Right and to me , being so positive is part of it , but even more so when I was pregnant , because I do continue to train during pregnancy . I modify and all that , but I always and this is my second , this was my second pregnancy continuing to train . I said that I couldn't miss a workout that was scheduled , unless I was sick or something that physically couldn't . But I always gave myself permission to stop early . So it was one of those things If I get started , I really don't feel I'm not feeling it , I don't have energy .
Speaker 1I could just call it good enough , but the rule was I always had to start and I've continued that through this period of time where I'm tired a lot , but I'm probably going to be tired whether I work out or not . So what is well good in a workout ? And , like you pointed out , mentally you actually feel better , you have more energy , you have a little bit more stress reduction , mental clarity . So you get in a workout and you actually feel like , oh man , I got a little hit of energy . Now I can approach things a little bit differently .
Speaker 2So there's not so pride in knowing that you did prioritize yourself , that you did something good for yourself , that you freaking , juggled it all right . You know , and I love too that in talking about tips , you mentioned that you utilize the quiet time , the nap time , to get in your workouts , but also that you get the whole family involved . And maybe it isn't ideal to have your toddler in the gym for you they restrict what you can do , but it is that family time still , where there is that connection and bond and that allows you to spend time with them while doing what you need . And there's so many other activities like that where you can be active with your family but still be getting in that movement .
Speaker 1And it's often when we limit ourselves to I have to go to the gym to work out then a lot of times you're going to eliminate the option to take your kids Because even if there are day cares or child care , they're there , you're here and that's totally fine . I'm not saying there's anything wrong with that , but when you try to do it at home , when you go to the local park I mean tons of places now have pull-up bars and bits and that , so you can even go to the playground .
Speaker 1Kid is playing , you're doing something A lot of . I have a friend . Her kids are a little bit older , they all play baseball , so instead of just sitting there on the stands , she walks . She does a little circuit off by herself . She actually has parents who are like , wow , what are you doing ? She's like , well , I'm not going to sit here for four hours , I'm going to get in a workout . And so things like walking if your kid is still in a stroller , these are all ways to get active and get a workout in without having to figure out OK , what am I going to do for child care ? And I will say my husband trains , he competes nationally and Strongman , so we're a family of fitness . And to see my three-year-old , he has his own set of weights . We made him his own little sandbag , he has a medicine ball that he calls doing stones . So these are things that are going to carry him forward and I wish somebody would have started me when I was that early .
Speaker 2That's freaking awesome . I love it and it is a fun bonding thing , but also your husband valuing the working out . There's still that tough conversation at times of like , hey , I need you to watch the kids , I need this time for me , and I think that's often the hardest part . You brought it up already like guilt right . As moms , you feel like you need to be taking care of everybody else , and when you prioritize yourself , you do feel guilty about it . So can you go into how you have that conversation , how you both outline making sure that you're getting what you need ? As a new mom as well , I think it's .
Speaker 1I mean for sure , easier when you have a partner who is also committed to fitness training . It makes it easier because both people say this is a top priority for both of us , and so we we my husband and I , you know negotiate , not negotiate . It sounds like I said give it to that is a little bit .
Speaker 1But you know this is the days and times you train , these are the days and times that I train , so that we both know that we are responsible for keeping kids alive during that period of time . And you know it can be frustrating , because you know for for him , because I work out at 5am well , if the baby is up at 430 , like hey , guess what bud , that's your problem . You know , and it's like you know , and it's the same thing . You know , when he gets home from work , he trains . So there's the negotiation .
Speaker 1Now , if you don't have a partner , if you don't have a partner who is currently interested or training , then having that tough conversation about I need this time and you know , I know that we were talking a little bit before about , unfortunately , our society considers time where you're working out to be selfish , like if I'm coming to help you with your children , why aren't you going to the grocery store , doing the laundry , whatever else , and so , being upfront , whether that's with a partner or if you have family or a sitter , hey , this is the time and I'm going to go work out . You know , having that conversation up front and I would say for me and some of the clients , having the conversation about why is probably more important . You know , approaching it from . I'm doing this because I want to be healthy , I want to be strong . I need stress management as opposed to and not that there's anything wrong with wanting to lose weight , but not just because I need to lose the baby weight like I'm doing this as an investment , and these are the reasons why it is so important .
Speaker 2So it's a hard conversation , but it's not only a hard conversation in terms of our perception of what they're going to think , but our own perceptions of ourselves , and I think that's a really key we remember is that it's partly giving ourselves permission , because often we are the ones attributing guilt when potentially your family members might be like great , no , you've been really grumpy , we want you to get out , go do that stuff for you . Right , yeah , and you know it carries over to other things .
Speaker 1Like you know , I'm fortunate . My in-laws live very close and are awesome with helping out and you know you still feel guilty like , oh , I want to go get a cup of coffee , that's like . But I , you know , like the little things about that and so , like you said , giving yourself permission to say I can't . I can't do it all . I need some time . I can't be around my children 24 hours a day .
Speaker 2It's okay , it is . It is Okay . Now , the really hard part , because you know I feel like a lot of times we'll be like , well , I actually enjoy training . I want to get back to training . It is me time . I want to talk about the nutrition , because we know it's such a key component of energy , of if you do have aesthetic goals , reaching those aesthetic goals but truly in feeling your best and taking care of your health as you potentially move towards anything you've set . So talk about adjusting your nutrition postpartum .
Speaker 1I think probably the biggest mistake that I have seen new moms make is wanting to go on a drastic diet . You know like I want to lose the weight tomorrow I need to do keto intermittent fasting . You know , whatever super rest , I'm going to eat 1200 calories , and so I will tell you from experience . High stress , little sleep , hunger are bad combinations , like , do not set yourself up to be hungry on top of everything else . So I would encourage people that it's a great time to start tracking your food , to start to see exactly what is kind of coming in , and not to do the keto high restrictive type stuff .
Speaker 1It's not that maybe these things don't work or there isn't time in the future for something that's a little bit more restrictive , but it's probably not in the first few months or it's probably not when you're new to making dietary changes and I'm a big advocate of the power of addition as opposed to subtraction .
Meal Prep Hacks for Busy Moms
Speaker 1You know so many times , especially depending on how women approach pregnancy , sometimes women have gained a significant amount of weight . Maybe we've treated it where we're , you know , eating things that we might not normally , and so , rather than cutting things out , how can we eat more protein ? How can we eat more vegetables , how can we drink more water , how can we get some more fiber ? And really focusing on improving the quality , of our diet as opposed to the ?
Speaker 1how can I reduce and cut out everything that I really enjoy ? So trying to make it health focused as opposed to weight loss and those things kind of go hand in hand , is why old coach says form follows function .
Speaker 2It's true , and the more you force yourself to rely on a very depleted willpower and self control tank because of everything else , the less successful you're ultimately going to be . So it is a great time to lay that foundation as unsexy as that is and really become more aware of your lifestyle . What are the things that I enjoy ? What does my new lifestyle look like ? How can I make little changes to this ? And , yes , focusing on the things you can add in to improve versus the things you have to cut out , because even that mindset , as silly as it might seem , sometimes it really shifts the amount of willpower or self control we feel like we're using , because a lot of times , then , the things that we do need to cut out fall a little bit more by the wayside , subconsciously , as we're consciously trying to do positive things .
Speaker 1And you know , a conversation just about breastfeeding , which full disclosure I have not and did not , but I've worked with a lot of women who are breastfeeding and we have to be .
Speaker 1Sometimes we'll be here like , oh , breastfeeding is just like , oh , you know , thousands of calories , I can eat whatever I want to , but it's unfortunately not like that . You know , it's about 500 calories a day in terms of extra calorie need , and the body offsets that by . You're gonna be freaking hungry . You know , like the women I've worked with who are breastfeeding , hunger is a real thing because the body's priority is to keep supply up , and so if you're a new mom and you're breastfeeding but you're also trying to create a calorie deficit , it's not that it's not possible , but your top priority does have to be maintaining supply , and so it's not the time for low carb , it's not the time for drastic things . It's about small deficits over time so you can maintain supply and continue to lose weight . It's possible , but it is difficult and breastfeeding is not the magic bullet , unfortunately , when it comes to losing the baby weight .
Speaker 2And all of this to be said , we want you to feel your most fabulous right . We want you to move forward , feel as functionally fit and strong as possible , achieve any aesthetic goals , but it is about finding that balance , because this has to be a period of getting your feet underneath you to really move forward . And we don't value that enough because it's not sexy , it's not the instant results we want , but thinking about the biggest takeaway from everything that you've learned , everything you've experienced , everything you've seen of , like your clients who are new moms , what would you tell someone looking just to make one change this week ?
Speaker 1I would say go for three walks , put it on your calendar . Too often , as we've heard so often , is this all or nothing mentality . Sometimes we think I have to do five workouts , I have to do this , and it's like just start small . Three walks , three body weight workouts , three something where you're taking that time , even if it's 10 or 15 minutes . That is gonna build momentum longterm and not trying to do too much too fast , because it's a lot easier to add than it is to subtract . And so really just telling yourself hey , I'm gonna get started today , I'm gonna put it on my calendar , I'm gonna start small and then I'm gonna build from there . And it's amazing how these things become a catalyst for the other changes . And so once we get started with workouts , okay , maybe I can eat some protein or some vegetables . Now I can do four . It really does snowball over time , but you just gotta get started and you're never gonna really want to and you're still gonna be tired and it's still gonna be hard .
Speaker 2The more you do , the more you do in a positive or negative direction . And it's not even the actual habits , it's even the mindsets that you're creating the positivity by being successful , by achieving these things , versus when we set ourselves up for failure and add in too much and then we feel negative because we can't achieve it . So , as you said too , you're never gonna feel it like it , so why not start today ?
Speaker 1Right and I think , just as a side note , I think so often people have a focus on I need to find something that I enjoy doing , that I really like doing and that is wonderful . Certainly we advocate for that . Find something you enjoy , but it doesn't have to be that way . To get started , you don't have to find something that you love , you just have to get started . I tell people all the time as an adult , there's lots of things that we do that we just have to and we don't really like it . We have to pay taxes . These are things that are good for us , even if we don't really like them . So get started . You'll probably enjoy it more or hate it less the more that you do .
Speaker 2I love that , even if you don't like it , and get started with it . It'll allow you to do more of what you love and it'll get the ball rolling . Exactly that's good , yeah , well , thank you so much , rachel . That was fabulous and so many great tips .
Speaker 1Thank you , it was fine . So the moms out there , keep up the good work .
Speaker 2So I wanted to talk about some meal prep hacks to help you stay on track with your nutrition , reach any Aestheticals that you want , even just feed your family healthier dishes . While you're really strapped for time and potentially Not feeling energized , have a million and one things that are distracting you right , and even if you just want to be a little Lazy at times where you do have enough time , I think these are great hacks to help you really hit any Makers that you want to dial in your lifestyle , to feel more fueled , but keep things in a way that is very sustainable . So , first off , getting a crock-pop is always a great option . You can put food in there , you can let it sit and then you can walk away and have lots of Leftovers made for you or even for your family great
Efficient Meal Prep and Postpartum Fitness
Speaker 2option .
Speaker 2Okay , baking things we don't often think about bulk prepping even a protein or bulk prepping vegetables in the oven , but we can do that and then we can make a variety of meals off of that . So I love personally , even bulk bulk prepping chicken . That way , I know I can throw it in a salad , I can put it in a taco , I can add it to a breedable there's a variety of different things I can do , but I can easily store that and even freeze some of it for One of those times when I'm in a pinch . But you can bulk prep things by baking them , then even think about cooking things to freeze to have for our later use . So a lot of times we will meal prep and we'll put in the fridge and then we'll have that option . But it only stays good for so long when we freeze things or even have like frozen fruits and vegetables that we can throw into meal prep when we need to microwave it in a pinch . We have those options for the times where we haven't been able to cook , maybe as we had originally planned , or we've been on the go more than we thought we were going to be . So freezing things to have that are already cooked or Partially cooked so that it's really quick to heat up , can be really helpful as well .
Speaker 2Then , as much as we like diversity in things and often we will want to experiment with different recipes , or maybe we were experimenting all the time before you want to think about ways to simplify things and have staples , things that you always know you can fit into your , your diet , hit whatever goals you have . So if you are starting to track , if you are looking to lose weight , gain , muscle , whatever else postpartum , having the ability to have staple things that you know , even if the day hasn't gone as planned and you've eaten some things that you wouldn't normally eat , you have those staples there that you can work into your meals to make sure that you're hitting the nutritional needs that you have . Then think easy options . Okay , yes , we know that whole natural foods , cooked fresh you know , bought fresh are probably the ideal , although , again , frozen you can get things that are picked at the peak of rightness , which can be very valuable . But having those quick options is really key , and this can mean having protein bars . It can mean having some jerky in in your cabinet . It can mean even getting hard boiled eggs already cooked from the store . It can mean having Greek yogurt that you can even throw some protein powder in . It means even making smoothies , maybe making overnight oats , experimenting with some things that you can have right there some more process , some a little bit less , but not making yourself feel guilty that you're trying to stay on track . And again it goes back to the more you do , the more you do right , by having that protein bar . Maybe it's not your ideal , it's not the whole natural food , but you know you're also doing what you need to stay on track , versus grabbing the candy bar or eating something that Won't drive you forward towards your goals . So having this quick options is really key . Protein powders are one of the best things you can have on hand to throw in a lot of different things , whether it's oatmeal , greek yogurt , another type of yogurt , smoothie , whatever else . It is Okay .
Speaker 2And then consider snack plate things . So I've actually become personally really obsessed with these , which maybe why I bring them up . But I also think it's a great option to get a night diversity of micronutrients without having to cook . So I will have bulk prep Protein or even have bought some pre-cooked protein from the store . I love even the cocktail shrimp pack . You can get cocktail shrimp a lot of places , especially if you like seafood . It's already cooked . You throw that on a plate , you cut up some vegetables . You can make a dip with the cottage cheese or Greek yogurt , even mixing in some seasonings . You can dip the vegetables in there . You can put some hot sauce on the protein or whatever else it is , or make a little dip for that , but you have this snack plate that you can even sort of eat , unfortunately , while we want to sit down for our meals , potentially standing up doing other things , multi-tasking as well . But then you can get an array of different micronutrients and really hit what you need in terms of those macros , even to move forward towards your goals . But snack plates are often undervalued and you can have a lot of fun with them as well and use a lot of easy things on there .
Speaker 2And then , as much as you want to sit down for meals , as much as possible , because that gives us that time to decompress . It gives us that time to be conscious of what we're consuming , because that mindless snacking can potentially hold us back from our goals . Remember , it's okay to give yourself permission to eat on the go and have some of those quicker options Handy that you can grab as you're running around , because you don't want yourself to get so hungry that you're starving at the end of the day and you're like script I don't really care , I'm gonna reach for anything , right ? So don't be afraid to have easy options on the go so that you don't get so hungry . You end up overeating because you're just so tired and burnt out at the end of the day .
Speaker 2So with our workouts , I know often we want to jump right back into things . We even think , well , I'm modifying from where I was before . You have to really focus on regressed to progress , and that often means even going further back than you would like , further back Than you think you need , further back than even modifying from where you were before . Okay , we have to always focus on being ourselves we're at , and in that first few weeks when you're starting back to training , the more you make it something that you're like oh , this is almost too easy , I can feel everything working perfectly , I could do way more the better off you're gonna be , because you have to remember that we often get sore just from doing something new , and if you haven't done anything in a little bit , this new alone is gonna make you sore , not to mention you're reestablishing the mind-body connection .
Speaker 2We have to Recognize that childbirth whether or not it's natural , c-section or whatever else you have to recognize that childbirth is a trauma to your body . It has potentially interrupted or disrupted your natural recruitment patterns . Even the , the act of being pregnant has changed how you've moved about and this has changed your natural recruitment patterns , and so we have to own that so that as we're coming back , as we're building back our strength , we have to be conscious of what we feel working , reestablishing that mind-body connection , and that means taking things so far back to basics that they almost feel easy and that will allow you to build the momentum . Make sure everything's engaging correctly . Make sure that you're not Overusing those tendons , as sometimes we can still have that joint laxivity , that hyper mobility from being pregnant . But we were rebuilding in a way that will help us actually get back to the training me like faster , not to mention often that meets us when we're at .
Speaker 2You have to recognize the mental fatigue that comes with balancing so much in your life and that can pay or that can impact the way that we're training right . It can make us not want to push . So if we do something that makes us want to push more , that meets us mentally where we're at , we're gonna get more out of those training sessions and it will be easier to build back . So don't be afraid to really , really modify so that things feel almost so easy you could do more and you're even thinking yourself I want to do more . Because if you do a couple weeks of that , then , when you're ready to do more , you're like I'm excited for this , versus feeling like you don't want to do more , feeling like you can't do as much as you used to becoming negative . It all goes back to the more you do , the more you do , and we're trying to create that positive Motivation by meeting yourself where you're at and feeling like there is more you can give .
Speaker 2Okay , then remember that body weight might be enough . You might have been lifting super , super heavy , but it's going back to establishing that mind-body connection , making sure those proper recruitment patterns are there , because you have had things shift and change and you've been carrying extra weight that you might not have had on before , right , so with your pregnancy you were Moving differently and we have to address that and changes recruitment patterns back . So you have to be conscious to do body weight movements , really learn that control before you start to add loads , because often when we add loads we're just focused on lifting those loads , not on what's even working . And part of why we do so much Activation , so much fundamental work , is so that you can do that one rep max live and not have to think about what's working . You can run further , faster , because you're not having to consciously think about recruiting every muscle right , we want those recruitment patterns to become automatic , but that means doing some intentional works at different points in our life to build back to those natural recruitment patterns and make sure that we're not overloading or overusing things .
Speaker 2So don't be afraid to start back with body movements . This is also great if you're busy and you're training at home . There are lots of ways to progress those moves as well that don't include adding loads . If you don't have Weights at home , you can slow down tempos , you can change range of motion . You can even do moves back to back , the fatigue , the same area versus cycling through different moves where areas get to rest . There's lots of different techniques to create progression , even using slightly different variations of a move that you're not
Building Strength and Progress in Fitness
Speaker 2as familiar with .
Speaker 2Okay , so don't think you can't challenge yourself with just body weight , but also recognize that body weight might be what you need to use to build back and really be able to control everything . Maybe you're starting with push-ups , even off the wall . Really we're focusing on that scapular control and then slowly lowering down to a bench and then back down to the ground and then maybe even bringing your bench press because you've really got that core control , that upper body strength rebuilt , you've got that mind-body connection , but we're gross to progress and give yourself time to rebuild and make yourself even crave more , because you've made it something that you can easily do and you can feel the correct muscles working and you feel good in your training . Well , that's a wrap for this episode of the fitness hacks podcast . You new moms have so much on your plate . Give yourself grace , give yourself permission to take care of yourself and meet yourself when you're at . Those small changes will really add up .
