Embarking on a New Workout as a New Mum

Personal trainer and founder of Power of Mum, a 6-week workout programme designed to power up parents physical and mental strength, Nicole Chapman, divulges her top tips on embarking on a new workout programme as new mum.

Working out as a new parent is ‘You time’, which is so important. Exercise comes in many forms, so start of choosing something you enjoy. Strength training for me has been pivotal in my mental and physical health I no longer chase a figure on a scale – I chase PB’s(personal bests) – I set myself goals and challenge myself and everything else falls in to place. Celebrate the win’s along the way as you get fitter and stronger, is something I advocate on my ‘Power of Mum’ programme. 

Providing you feel ready and have had your GP sign off, start slow and build it up - 10 minutes of movement a day can be a total game changer for energy, mood and fitness. Don’t make dramatic changes. Small changes amount to big results. Routine is important, if you are struggling to find time to exercise – put it in your diary as a meeting. Establish healthy habits and goals that fit in to your lifestyle, do not change your life to fit them if it doesn’t make you truly happy. 

Take the pressure off – so many of my workouts have been interrupted by Sofia waking up. But see the fact that you got some movement in as a bonus – especially in those early months. On the days where you feel too tired or things don’t go to plan, try and go on a nice walk – the fresh air always helps especially if sleep deprived.

Unsure where to start? Invest in yourself and hire a professional whether that is a personal trainer, online programme, or home training equipment. The best investment you can make is in your wellness.

staying motivated

 If you were active pre baby then in those early months you can understandably feel trapped and less like your old self. Consider setting yourself a challenge, with a realistic timeframe to allow for the weeks that don’t go to plan – the juggle is real – or you are just too exhausted. Take the pressure off – remember it’s YOU vs YOU, so see every workout you do as a win, rather than the one you didn’t as failure. 

Focus on your why – recognise the feelings you have and why you want to make changes. This will help you on the days you are not motivated – and do not expect to be motivated for every workout, I am certainly not – but I know that it will make me feel better, improve my energy, mood and sleep. So I make it a priority! Consistency is key – go for long term habits that are sustainable.

Finding the motivation for yourself can be hard, find a programme or workout that you enjoy and doesn’t feel like a chore. You are more likely to stick to it. Involve friends or start something that has a support group so you motivate each other and have accountability – just like my ‘Power of Mum’ clients.

Juggling hectic schedules with the ‘Power of Mum’ workouts

There will ALWAYS be endless washing and chores to do – so find a window that is your time! Choose the window the day before (a nap, or maybe it’s before they wake up or after they go to bed). But this is your time that you commit to you. Of course it may not always go to plan but start with a positive mindset.

 If you are a juggling working mum life also then it maybe a case of trial and error – that before the house wakes up – can become the most magical time to yourself. If it is once you are home and the kids have gone to bed – DO NOT sit down on the sofa – that is dangerous and very hard to dig deep and find the motivation to workout once you have sat down.

keeping your diet on track

Preparation is key – make sure you have healthy nutritious snacks available to you – that you enjoy. Consider making swaps for example is you find yourself reaching for Crisps – popcorn is a great swap. 

Don’t over restrict – give yourself permission to have food that you really enjoy. Restrictions can lead to cravings, binges and overeating - completely sabotaging your attempts to improve nutrition and weight. Equally under fuelling (too little calories) can lead to fatigue and nutrient deficiencies. As mother’s we need chocolate and wine in my opinion so nothing is not allowed – we do not calorie count on my programme ‘Power of Mum’ as I want long term sustainable change. We have a nutritionist on board (Jenna Hope) who starts every programme with a live Q&A.

 Aim to drink a minimum of 2-3 litres of water a day – dehydration makes it mark in many ways. It reduces optimal liver function which, when looking for fat loss can spell disaster as the liver is extremely important in metabolising fat.

To find out more about Nicole’s online strength and high intensity cardio programmes, designed for all abilities, visit nicolechapman.com and follow @iamnicolechapman on Instagram.