As a mother of two now and a former marathoner, Ironman triathlete, avid mountain biker, the list goes on, I’ve learned firsthand that returning to fitness after having children is a journey that requires more than just physical strength—it takes patience, humility, and a lot of self-compassion. If you’re a mom like me, used to pushing your body to its limits before motherhood, you may find that coming back to fitness requires a huge shift in mindset.
Checking My Ego at the Door
Before having children, I was used to achieving big goals—racing triathlons, biking tough trails, and feeling a sense of accomplishment in every workout. Postpartum, things were different. Suddenly, the body that had once carried me through marathons was now recovering from childbirth, sleepless nights, and a complete lifestyle change.
I had to check my ego and realize that it was okay if I wasn’t as fast or strong as I used to be. Instead of focusing on what I used to do, I shifted my mindset to what I could do that day. It might be a brisk walk with the stroller instead of a 50-mile bike ride. And that’s okay.
Giving Myself Grace
One of the biggest lessons I’ve learned is that returning to fitness after motherhood isn’t linear. Some days are going to be amazing, and others—well, not so much. I had to give myself grace and recognize that every little bit counts. It’s easy to get caught up in comparing yourself to your pre-baby self, but remember, your body has just done something incredible. Respect the process, take your time, and acknowledge the small victories.
Start Slowly, Listen to Your Body
If you used to be a triathlete, mountain biker, or endurance athlete, you might feel the urge to jump right back in where you left off. I get it—the drive and determination are still there. But your body needs time to heal, adjust, and get stronger again. For me, starting slow was key. My early workouts were focused on rebuilding core strength, regaining mobility, and getting used to moving again.
Pay close attention to how your body feels, and don’t ignore the signs that you might be pushing too hard. Overdoing it too soon can lead to injury or burnout, which only delays your progress.
Focus on Progress, Not Perfection
It’s easy to fall into the trap of perfectionism, especially when you’re used to competing or training at a high level. But as a mom, your priorities have shifted, and your fitness journey might look different than it did before. For me, it was important to focus on progress over perfection. Maybe I wasn’t hitting the same paces as before, but I was out there, moving, and making progress every day.
Remember, every workout you do now is building a new foundation for your fitness journey. Celebrate those incremental wins, whether it’s running a little farther, lifting a little heavier, or simply getting out the door for a workout.
Incorporating Fitness Into Mom Life
One of the biggest challenges for moms is finding the time to work out. It’s not always easy to carve out hours for a long ride or a training session. What helped me was integrating fitness into my daily routine with my kids. I would take them on walks, do short workouts during nap times, and even involve them in some activities. It’s about making fitness a part of your new reality, rather than trying to fit your old routine into your current life.
Conclusion: Give Yourself Grace, and Keep Moving Forward
Returning to fitness after motherhood isn’t about bouncing back—it’s about moving forward in a way that honors your body and your new role as a mom. It’s a process that takes time, and it’s okay to have setbacks along the way. The important thing is to be kind to yourself, stay consistent, and remember why you love being active in the first place.
Whether you’re getting back to triathlons, mountain biking, or just finding joy in daily movement, give yourself the grace to go at your own pace. You’ve already accomplished the incredible feat of motherhood—now it’s time to celebrate your fitness journey, one step at a time.
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