fit girls Archives | FitNish.com

Your Postpartum Fitness Journey: Tips for Easing Back In

FitNish.com — Sun, 24 Aug 2025 11:36:56 +0000

Starting a workout routine after having a baby feels overwhelming. Your body has changed, your energy levels fluctuate wildly, and finding time seems impossible, especially if you’re nursing. You’re not alone in feeling this way, and the good news is that you can absolutely get back to feeling strong and confident again.

This guide will walk you through practical, gentle ways to ease back into exercise after childbirth. You’ll discover how to listen to your body, set realistic expectations, and build a sustainable routine that works with your new life as a parent.

Start Small and Celebrate Every Win

Forget about your pre-pregnancy workout intensity for now. Your body needs time to recover and rebuild strength gradually. Begin with 10- to 15-minute sessions, three times a week. Even a short walk around the block counts as a victory.

Focus on these beginner-friendly activities:

Gentle walking (start with 10 minutes and increase gradually)
Basic stretching or yoga poses
Light bodyweight exercises like wall push-ups
Pelvic floor exercises (Kegels)

Remember, consistency beats intensity every time. You’ll build momentum by showing up regularly, even if each workout feels small. And don’t be too hard on yourself if you can’t start these until after the six-week mark.

Listen to Your Body’s Signals

Your postpartum body communicates differently than it did before pregnancy. Pay attention to these important signals:

Heavy bleeding, dizziness, or chest pain mean you need to stop immediately and consult your doctor. Joint pain or unusual fatigue tells you to dial back the intensity. On the flip side, feeling energized after exercise means you’re on the right track.

Key Tip: Give yourself permission to modify or skip workouts when you feel exhausted. Sleep deprivation affects recovery, so rest when you need it without guilt.

Make Time Work for You

Finding time for exercise with a newborn requires creativity. Try these strategies:

Morning Mini-Sessions: Wake up 15 minutes earlier for quick stretches or bodyweight exercises. Your energy levels are often highest in the morning.
Baby-Wearing Workouts: Secure your little one in a carrier and take walks or do gentle squats. They often love the movement and might even fall asleep.
Naptime Power Sessions: Use precious naptime for focused 10-20 minute workouts. Keep it simple so you can start immediately when the opportunity arises.

Set Realistic Goals and Track Progress

Avoid comparing yourself to fitness influencers or your pre-pregnancy self. Set goals that reflect your current reality and celebrate every achievement.

Start with process goals rather than outcome goals. Instead of “lose 20 pounds,” try “exercise three times this week” or “walk for 20 minutes without stopping.” If walking feels easier, try weaving in beginner-friendly treadmill workouts, so you can get used to a gym routine again.

Key Tip: Track your progress in a simple journal or phone app. Note how you feel after workouts, improvements in energy levels, or strength gains. These small victories add up to significant changes over time.

Build Your Support Network

Postpartum can feel quite lonely. Try to connect with other new parents who prioritize fitness to fill that space. Join postpartum exercise classes, online communities, or walking groups. Having accountability partners makes the journey more enjoyable and sustainable.

Don’t hesitate to ask family and friends for help. A partner who watches the baby for 30 minutes or a friend who joins you for walks makes a huge difference.

Your Journey Starts Now

Getting back into exercising after having a baby takes patience, self-compassion, and smart planning. Start where you are today, not where you think you should be. Your body accomplished something incredible by bringing life into this world, and it deserves gentle care as it heals and strengthens.

Your future self will thank you for starting this journey, one small workout at a time.

1 Hour Morning Vinyasa Yoga Flow By Tania

FitNish.com — Wed, 17 Aug 2022 08:14:34 +0000

Follow along with Tania as she takes you through a 1 hour vinyasa yoga flow to make you feel amazing! It also includes a short relaxation at the end.

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A post shared by Tania (@tania_ah)

Melissa Bratic Team Canada Karate Motivation

FitNish.com — Sun, 17 Jul 2022 17:35:25 +0000

Melissa Bratic is a Karate athlete From Canada, who displays incredible flexibility, strength and stamina in many of her training videos. Check out some of her competition videos and training videos to gain some insight into how she trains to stay fit, flexible and agile!

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A post shared by Melissa Bratic (@melissabratic)

GEZARY MATUDA Motivation! 5x Brazilian Jiu-Jitsu World Champ

FitNish.com — Fri, 29 Apr 2022 19:03:05 +0000

Gezary Matuda is a 5x Brazilian Jiu-Jitsu World Champ from Brazil but currently residing in Florida in the USA. Gezary is a professional Brazilian Jiu Jitsu fighter who loves training! Her social media is full of inspiring workouts, pictures and tips from what she does day to day and throughout her own training sessions!

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A post shared by GEZARY (@gezarymatuda)

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A post shared by Jiu Jitsu X (@jiu_jitsu_x)

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A post shared by GEZARY (@gezarymatuda)

Celia Gabbiani Crossfit Motivation!

FitNish.com — Sat, 07 Aug 2021 11:03:56 +0000

Celia Gabbiani is a French Crossfit Athlete, and she posts a lot of her workouts on her social media. She motivates and inspires many people with her strength and perseverance, which can be seen in her countless training videos below!

https://www.instagram.com/p/CR1XSN5LOxX/

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A post shared by ᴄ ᴇ ʟ ɪ ᴀ ɢ ᴀ ʙ ʙ ɪ ᴀ ɴ ɪ ♡ (@celiagabbiani)

Vanja.Moves, Movement Motivation!

FitNish.com — Mon, 26 Jul 2021 14:27:31 +0000

Vanja is a Movement Philosopher, and an incredible advocate of moving in general. She gives out real advice and tips and shows many different ways and variations to move in order to gain strength and flexibility!

“Obsessed about movement and the power of the mind, I believe that each person has so much untapped physical and mental potential that they don’t even realise what they are capable of. I utilise movement and mindset techniques to facilitate this potential.

I am the happiest when spending time in nature with my dog Marley and sharing my love for movement with others. I take my role as a teacher and student very seriously and strive every day to be an example to myself and those around me.

I was always very active and I played professional sport at a high level. However, I was constantly injured, sore, tight, tired and certainly did not have the flexibility, mobility or strength that I have today. I was also once lost, searching for the perfect program, wondering who could help me achieve my goals. At that time, I was mindlessly following workouts and programs I found online and never getting anywhere.”

“So, I went directly to the source and researched training methods from every discipline which I wanted to become better at. These included bodyweight strength, flexibility, gymnastics skills, hand balancing, dance, martial arts and many more. Eventually, I found a method that focused on movement and developing freedom in every joint. I researched, studied, practiced and refined these methods. Now, I teach people how to do the same. I show them the process and I guide them to achieving their own personal goals.”

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A post shared by Vanja | Making Moves (@vanja.moves)

Rayna Vallandingham Martial Arts Motivation!

FitNish.com — Sun, 20 Jun 2021 13:31:45 +0000

Rayna Vallandingham is a SAG-AFTRA Actress and a Martial Artist, a 13 time World Champion in Taekwondo. Rayna’s (instagram: raynavallandingham) passions are martial arts and acting and future Olympic hopes for 2020/2024. She has incredible speed and flexibility as you can see in some of her cool clips below!

https://www.instagram.com/p/CIzJkB2g0LK/

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A post shared by Rayna Vallandingham ? (@raynavallandingham)

MYLEE Cardio Dance Workout To Dua Lipa – Levitating

FitNish.com — Sun, 25 Apr 2021 18:16:39 +0000

Working out at home doesn’t have to be boring or conventional, if you love dancing, hop on to Youtube and find a song you love. Chances are there are many dance videos of dance clubs or people that have choreographed and danced to that song.

Follow along and bust out some moves while burning some calories and keeping fit!

MYLEE Cardio Dance Workout To Dua Lipa – Levitating | Dance Fitness

British Sprinter, Laviai Nielsen Motivation

FitNish.com — Tue, 16 Mar 2021 19:00:50 +0000

Laviai Nielsen (it’s La-ve-aa) is a British sprinter, who competed in the women’s 400 metres at the 2017 European Athletics Indoor Championships, finishing in fourth place in the final. Lavai has an identical twin sister, Lina Nielsen, who is also an international athlete in the same events. Check out some of her posts showcasing some of her training and fun times below!

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A post shared by Laviai Nielsen (@laviai)

Deniz SAYPINAR, IFBB Bikini Pro, Motivation

FitNish.com — Sat, 23 Jan 2021 08:52:55 +0000

Deniz Saypinar is a Turkish IFBB Bikini Pro athlete, and personal coach. She has been competing for a number of years and is extremely dedicated to the sport, wanting to progress to the top and the best that she can be. Just read a her post below about how many times she came second and what it means to her. Hopefully you can derive some sort of motivation from her within fitness or in life itself!

“I left school, I have changed everything in my life according to my passion about this sport. I HAVE PLACED SECOND 17 F****G times. I will not give up on competitions and being on stage. Some of you all know already I could not go to many top competitions because of my nationality or government issues, but 27 competitions taught me to have a deep connection with my body. This is biggest gift ever. Feeling appreciated and completed.”

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A post shared by Deniz SAYPINAR (@dnzsypnr)

fit girls Archives | FitNish.com

Your Postpartum Fitness Journey: Tips for Easing Back In

Start Small and Celebrate Every Win

Listen to Your Body’s Signals

Make Time Work for You

Set Realistic Goals and Track Progress

Build Your Support Network

Your Journey Starts Now

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