The Momlete

Pressure—we hear a lot about it, but what’s the big deal?
While pressure isn’t necessarily bad, and is actually something we need to generate when doing things like lifting weights, there can be too much of a good thing. Especially among so many other considerations in pregnancy and postpartum.
Swipe through to find out what to look out for and when to make adjustments to our workouts based on pressure build-up.

During pregnancy, it’s common to be asked how we’re feeling or how people can help us. After we give birth though, much of the focus is turned to the baby—and for good reason! But, a “how are you feeling?” Or “how can I help?” can go a long way.
Moms tend to need more support after baby than before. A healing body, racing mind, and little sleep, all while taking care of a new little person. The transition to parenthood can be really difficult.
It’s ok to not feel like yourself. It’s ok to feel overwhelmed. AND it’s ok to ask for help, even if it’s years later. May is maternal mental health month. While you and everyone else are taking care of the baby, make sure you are being taken care of, too. ❤️
If you think you could benefit from professional support, visit https://www.postpartum.net for more resources.

Being a parent means learning how to function with fatigue. If working out is part of your routine, there’s a good chance, you’ll find yourself training while tired. 😴
You totally can, and there are a few adjustments to consider while doing so. Swipe through for simple tips on how to keep up with exercise when energy is low.
It’s also worth noting that if you’re feeling more tired than usual, your body might be telling you to back off a bit. If that’s the case, listen. A rest day goes a long way.
If you’re ready to get consistent with your workouts, I have a new program coming. I’m looking for a few people to test it out, click the link in my bio for more info.

I remember reading an online forum that came with one of those pregnancy tracker apps, when I stumbled across a post that struck me.
To paraphrase, the woman said that she had amped up her fitness routine in an attempt to gain as little weight as possible but was frustrated with her rate of weight gain.
My initial reaction was “yeah, that’s part of the deal.” 🙄
As I thought more about it though, I felt sad, and even empathy for her. Working out during pregnancy is great, I highly recommend and encourage it. I also highly recommend and encourage putting any aesthetic, fitness, or athletic goals on pause until after postpartum recovery.
It can be hard to let go when we’re used to doing things or seeing our bodies look a certain way. Oftentimes, it’s deeper than fitness. It’s holding onto a past version of ourselves. A safe, comfortable self that we already know, like, and trust.
Pregnancy can change that. We don’t know what we’ll be like as a mom (or mom of multiple vs. one child), or how we’ll feel, what our life will be like, how we’ll interact with our child(ren). So we try to hang onto what we can control, and for many of us, that’s our fitness routine.
Pregnancy is literally all about change. Change can be scary but it can also be good. Learning to embrace it goes a long way.
Double tap if you’re with me.

Many of us go into pregnancy with the idea of trying to “maintain” our level of fitness.
If you were an avid exerciser pre-pregnancy, chances are you’ll be able to continue a workout routine throughout—AND we need to manage expectations.
Our bodies are constantly changing during this period, and the way we move inevitably does, too.
Some of the things that we did prior to expecting simply don’t serve us during this time. We need to understand that the goal of exercise is to support a healthy body and healthy pregnancy and to develop strategies that could mitigate symptoms like pain, leaking, prolapse, and diastasis down the road.
We can still have a while slowing down, taking more rest, and lifting lighter. This will allow us to go faster, more intensly, and heavier (if you like those things) after postpartum recovery.
Trust your foundation of fitness. It’s amazing ow much your body will “remember” when it’s ready.
If you’re pregnant or recently had a baby and are looking for support in navigating your workouts as your body changes, send me a message! I have a few spots open for my 1:1 online coaching program, the Bump and Beyond Fitness Blueprint. See you in the DMs. 😊

Motivation—if we only had more of it, we’d reach all of our goals right? Not exactly.
While motivation might get us started, it’s fleeting, it comes and goes, and it doesn’t stay long enough to see things through. Consistency does.
.
Believe it or not, we don’t need to be motivated to be consistent. We need a foundation of good habits. AND even those don’t need to be perfect.
We don’t need to crush every workout.
We don’t need to love every minute.
We don’t need to be constantly pushing ourselves.
Sometimes going through the motions is good enough, especially through the chaos that is . Doing a workout 3x week at 60% effort is better than going full tilt once a month.
Start small. Do 10 squats right after you brush your teeth everyday. When that becomes easy, turn those 10 squats into 10 minutes of movement.
Do it enough that it becomes automatic. Automation does not require motivation. You just go.
You can do this!
Double tap if you’re with me.

If you’re anything like me, you might have a tendency to overthink. As moms, we already carry so much mental load, from the family schedule, to food preferences, to anticipating everyone’s needs, to constantly thinking about what to make for dinner. Having mom brain means the wheels are always turning.
Let’s not make working out another thing to think about. You don’t need the perfect outfit, or conditions (ie. kids sleeping or occupied), or time, or place. There is no such thing as perfect. Give yourself the opportunity to move. Just show up. Even if it’s in your basement wearing pyjamas. The five minutes of imperfect exercise that you did do are better than the perfectly planned 45 minutes that you didn’t.
Set your timer for 10 minutes and try this no-equipment workout today:
5 (Incline) push ups
10 Tricep Dips (against couch or chair)
15 Air squats
20 Alternating Reverse Lunges
PS, I’m developing a new program for moms who are 6 months to 3 years postpartum and want to transition back to exercise. I’m looking for 5-10 people to test it out at a HUGE discount. Sound like something you’d be into? Send me a message saying “more info”. See you in the DMs 😉.

Yes, you can lift weights in pregnancy. You can even START to lift weights in pregnancy. The key is to lift intentionally and with the goal of promoting a healthy pregnancy and general health and fitness.
If you’re into the heavy stuff, let’s put a pin in it for now. Lifting heavy loads puts a lot of extra pressure and tension on a body that is already under strain—it’s growing a human for goodness sake! It’s not that you CAN’T do it, but it could lead to symptoms like leaking, diastasis, and prolapse down the road.
*If you’re carrying a high-risk pregnancy, are on bed rest, or have been told to avoid it for a medically-relevant reason, then please stick to that advice. In any case, do what’s best for your body and your baby. ❤️
For more tips like this, click the link in my bio to sign up for my email newsletter.

Movement: it doesn’t have to be complicated.
If you’re someone who finds themselves constantly hunched over a baby, phone, or desk (so basically everyone), then it’s likely that you experience tension or pain in your body at some point in the day. AND it’s not because you have “bad” posture. Your body won’t like any posture if it’s there for too long.
The key is to get up and move. Here are a few easy ways to slide some movement into your days, even (and especially) when you don’t have the time or energy for a workout:
🔑 Stand up from your seat and stretch
🔑 Do a lap around the room
🔑 Walk up and down the stairs
🔑 Wiggle and shake your body
🔑 Bonus: get out for a walk
Our bodies need and crave movement. It all counts.
How did you fit movement in today? Let me know in the comments!

I’m Andrea, and these are my kiddos. They’re the reason The Momlete was born.
When I was pregnant with my daughter, I thought I was making the appropriate adjustments to my workouts, but it wasn’t until after I gave birth that I realised I hadn’t.
My recovery served as a rude awakening. Things were going on in my body that I didn’t expect. Just because I worked out pre-pregnancy, didn’t mean I knew what to do and how to account for my changing body during pregnancy. And, just because I worked out during pregnancy, didn’t mean I would have an easy recovery and return to the gym quickly after giving birth.
I knew I was missing something. When I became pregnant again at six months postpartum, I knew I had to do things differently.
I took it upon myself to be the coach I needed. I learned about how my body was changing and how exercise would impact it. I also learned how to appropriately change my workouts to accommodate my changing body. I had to make a major mindset shift, knowing that these changes were not forever, just for now, and that they would ultimately benefit me in the long run.
Now, armed with the knowledge and experience of having been through it, I love to help other women adapt their favourite type of fitness to pregnancy, postpartum, and beyond. It’s important to feel strong and competent in your body, and trust that it can stand up to the task of motherhood.
If you’re looking for support as your body changes, my 1:1 coaching program, the Bump and Beyond Fitness Blueprint is for you. Send me a message to see if it’s a fit.

For some reason these words have gotten a bad rap in the fitness space, with an implication of being “less than” even though they are absolutely not. 🙅🏻‍♀️
In fact, it takes real foresight and appreciation of your body to understand that adjusting workouts according to skill, strength, and season of life is best for overall well-being and the longevity of fitness.
Either way, changing the language can help make the shift. Just like no one says they’re going to modify a room in their home or scale an outfit to fit perfectly (even though that’s what they’re doing), if we think of our workouts as “customized”, they suddenly seem more enticing, like a custom kitchen or a custom tailored suit.
Similarly, when you are moving in a way that is suitable for your body, your needs, your considerations, your season, you are curating your experience in a way that gives your body the love it deserves, especially through a time with so much change.
If you’re ready for a customized experience in your workouts, look no further than the Bump and Beyond Fitness Blueprint, my 1:1 online coaching program. Send me a message to see if it’s a fit for you!

If you find yourself saying “can I do xyz” in pregnancy, reframe the question to “should I do xyz” instead.
SHOULD asks us to challenge WHY we want to do something versus our physical capability. It forces us to evaluate the impact a certain movement or type of exercise can have both in pregnancy, and down the road postpartum. It gives us the foresight to make choices that can allow us to elongate our pursuit of fitness and stay active over the course of our lives, not just in this temporary season.
Swipe through for a few examples of when this might show up. If you find yourself questioning if you should do something, chances are you know the answer in your gut.
If you’re looking for personalized support in adapting workouts for pregnancy, I have a few spots open for 1:1 online coaching. Send me a message or apply at the link in my bio to get started.

Just found out you’re pregnant and wondering about workouts?
While the workouts themselves don’t necessarily need to change much during the first trimester (although it’s a good idea to put max effort and near-max effort lifts/ movements on hold for now), there is a key shift to adapt: mindset.
Swipe for a few mental adjustments to adopt in those early months.
What was your biggest challenge with moving through the first trimester? Mine was definitely fatigue. 😴 Let me know in the comments!

I often find myself struggling with this. Not intentionally or because I think my kids’ needs are more important than mine, but because they ALWAYS need something and honestly sometimes catering to them to avoid a meltdown or tantrum seems easier.
Not the most profound parenting technique, but you have to do what you have to do to get through the day. On those days when my little people are particularly needy though, I find myself feeling more anxious and less patient if I haven’t made the opportunity to do something for myself.
When I find myself feeling this way, I :
- take 3 deep breaths and think of one thing that I’m grateful for
- move my body
I’m not saying that it’s magically rainbows and sunshines after the fact, but it does take some of the tension away. I also try to do something simple that I’ll enjoy and that has nothing to do with the kids, like grabbing a coffee or listening to a podcast (and celebrating when bedtime finally comes).
Of course our kids have needs, but so do we. It’s just as important that our needs be met and that our littles see that we’re more than a mom.
How do you ground yourself when you feel overwhelmed by mumming? Let me know in the comments!

We all think that giving birth is going to be the hard part, but it’s only the beginning. Adjusting to a new role, and frankly a new lifestyle on little sleep while taking care of a tiny human, and also trying to rest and recover is A LOT. No one anticipates how tough those early days (weeks, and months) can be.
Still, there is so much focus around “losing the baby weight” and “bouncing back”. With that kind of pressure, many new moms won’t eat as much as they need for efficient healing, and/or will start doing too much too soon in terms of exercise, which can led to unwanted symptoms.
Call me crazy, but fitting into your old jeans while simultaneously p*eing yourself, feeling weak, and having low energy doesn’t sound like a win to me. 🤷🏻‍♀️
Not to mention, it does nothing for your baby. BUT having a strong, nourished, healthy mom sure does.
It’s normal to want to reclaim your body after loaning it to someone else for so long, but you can’t do that without handling the basics first. Eat. Stay hydrated. Rest. Do some gentle movement. Repeat.
Everything else will come with time.
Are you on my email list yet? A new newsletter is coming out soon so click the link in my bio to sign up.

These words are absolutes. There are so many variables in pregnancy and postpartum, it doesn’t make sense to offer these kinds of guarantees. It DOES make sense to adapt and make your body functional for you and your lifestyle.
It’s important to learn how to move in a way that may mitigate and/or manage the onset or presence of symptoms, like leaking, prolapse, diastasis, and pain. They might still happen, but there are things we can do to lessen their impact. The truth is, some of these things can’t necessarily be “healed” (as in they are not reversible), BUT a good coach can get you to a place where they are functional and virtually unnoticeable to you.
That means you can feel confident and capable instead of thinking about symptoms or your body at all hours.
The next time you consider working with someone to help with your symptoms, do your research—are they qualified to help you with this? Or are they blowing smoke? Any good coach will be fully transparent with you. If not, thank you, next.
Have you had experience with being overpromised and underdelivered? Send me a message, I’d love to hear about your experience.

If you’ve recently had a baby and are thinking about returning to exercise in a way that is conducive to healing and will set you up for a long-term active lifestyle, then is for you.
AND if you’ve recently had a baby and the thought of exercise (understandably) hasn’t crossed your mind, then is for you, too!
There’s no way around it, being a mom is physically demanding. Between running on little sleep, constantly carrying your baby around, and bringing everything but the kitchen sink back and forth from the grocery store to appointments, it’s a lot!
While exercise might be the last thing on your mind, there’s no doubt that your body needs to be able to keep up with the demands of .
It’s important to be able to complete everyday tasks like holding your baby for an extended period of time, or loading them and their car seat into the car, or unloading all the groceries in one trip (we all do it!) without wondering if you’re going to p*e, be in pain, or feel a weird bulging sensation.
It’s exhausting to live like that, and we don’t need another reason to be exhausted.
Wouldn’t it be nice to manage those symptoms and trust that your body has the strength and energy to get through the day?
That’s where comes in. Click the link in my bio NOW! We start tomorrow—see you then.

Postpartum Recovery can be all over the place.
One minute you feel fine, the next, not so much.
Although we all hope, want, and quite frankly are made to believe that recovering after giving birth will be straightforward, that’s not necessarily the case. Recovery is not linear.
How can it be? There are so many factors at play: type of delivery, fatigue, stress, a whirlwind of emotions, and possible considerations like depression and anxiety. Moving your body, let alone working out, might be the last thing on your mind. And that’s totally ok.
There’s no denying the fact that being a mom is physically demanding, though. Moving mindfully can help make that more manageable. Even just a few minutes of movement can have benefits like:

✅ More energy
✅ Improved mood*
✅ Less pain/ discomfort
✅ Increased strength
✅ Improvement in the presence of common postpartum symptoms like leaking, prolapse, diastasis, etc.
Postpartum recovery is about supporting your body through this season so that you can move on with your life, whatever that looks like for you.
If you’re ready to support your body after giving birth, is for you. It’s 8 weeks of workouts designed to take you from recovery and set you up for real life. Click the link in my bio to join!

It’s here!
, the 8-week postpartum return to exercise program is now open..
One of the things I hear most from women who have recently given birth is that there’s so much confusion around what you “can” or “can’t” do in terms of exercise. From “don’t bend or twist” to “don’t lift anything over 15 lbs.” to “you’re cleared” at six weeks postpartum.
It’s all so confusing and difficult to navigate.
I felt the same way. I knew I had to come up with a better solution. That’s why I created . I’ll take you through my signature 4R’s formula with best practices for Recovery, Rehabilitation, Rebuilding strength, and Reintegrating into your favourite type of fitness.
I know life as a new mom (or an experienced mom with a new little one) is hectic. That’s why all the workouts can be done in 30-minutes or less and all you’ll need is a set of dumbbells and rubber resistance bands. No big time commitment or set up required!
starts on Monday, February 21st. Click the link in my bio to join!

There is so much pressure on new moms to look and feel a certain way (aka exactly as they did pre-preganncy) after they just had a baby. That is a big pile of 💩.
Your body took three quarters of a year to stretch, grow, and adapt to another person living inside it. Then suddenly (or after several hours of hard work) they weren’t there anymore, leaving you striped, torn, cut open, and freaking exhausted. Not to mention the emotional rollercoaster that is the 4th trimester (and motherhood in general). And you’re supposed to put a smile on, fit into your old jeans, and do the same things you were doing a year ago? I don’t think so 🙅🏻‍♀️.
Let’s normalise being ok with where we are. We need time to heal, figure out a new way of life, and recalibrate. Once we settle into that, then we can slowly take steps to rebuild strength and get into whatever it is that we want to do.
I’ll be here to help you when you’re ready. Click the link in my bio to get on the waitlist for , my 8-week postpartum return to exercise program. Doors open tomorrow!

There is so much pressure on new moms to look and feel a certain way (aka exactly as they did pre-preganncy) after they just had a baby. That is a big pile of 💩.
Your body took three quarters of a year to stretch, grow, and adapt to another person living inside it. Then suddenly (or after several hours of hard work) they weren’t there anymore, leaving you striped, torn, cut open, and freaking exhausted. Not to mention the emotional rollercoaster that is the 4th trimester (and motherhood in general). And you’re supposed to put a smile on, fit into your old jeans, and do the same things you were doing a year ago? I don’t think so 🙅🏻‍♀️.

Let’s normalise being ok with where we are. We need time to heal, figure out a new way of life, and recalibrate.
Once you settle into this new normal, then you can slowly take steps to re-build strength and get into whatever it is that you want to do.
I’ll be here to help you when you’re ready. Click the link in my bio to get on the waitlist for , my 8-week postpartum return to exercise program. Doors open tomorrow!

Pregnancy and giving birth are significant events with huge implications on the body. Recovery takes just as much (if not MORE) patience and practice as a major injury when it comes to feeling human again—let alone returning to fitness.
Yet, they are treated very differently.
It’s very unlikely that someone would try to run a marathon or squat 200 lbs. 6 weeks after ACL surgery. They would definitely NOT be encouraged to do so. They would be set up with a team of people checking in on them, ensuring they’re regaining function, strength, and then “cleared” once all the boxes are checked.
But someone who just had a baby (which might also require surgery BTW—hello C-section mamas!) doesn’t get that same insulation. They certainly aren’t put through months of physio, rehab, or progressive strength-building, unless they take it upon themselves to look into it and build a team.
That’s a lot of work for someone who’s running on little sleep and trying to keep a new human alive. It’s also unrealistic and unfair.
I can help take some of the load off. If you are ready to rehabilitate your body after giving birth so that you can move well and BE well, then is for you. It’s an 8-week postpartum return to exercise program designed as an on-ramp to your favourite type of fitness. Click the link in my bio to get on the waitlist!

I know you’re strong and that you can do all the things—let’s just change gears for a minute. Your body changes a lot during pregnancy and after giving birth, so it makes sense for your workouts to change with it.
Easier said than done, I know from personal experience. It can be an internal power struggle between your ego and your body to do things differently, go slowly, and take more rest. AND leaning into it will help you elongate your pursuit of fitness after baby and for as long as you want to.
In my first pregnancy, I let my ego win. I thought more about what felt good in the moment versus what impacts it could have down the road. And I paid for it after giving birth. I felt like I got hit by a bus, it was not fun.
So (with the help of a coach) I focused on rehabilitation and strength-building and took an entirely different approach in my second pregnancy. I worked out less often and less intensely but felt stronger and had more energy. Plus, I was able to start my postpartum recovery sooner after birth. I focused on going slowly, managing symptoms and moving functionally. Now I feel strong and capable.
Support over suffering. This is only a season.
Double tap if you’re with me.

No hate to kegels—they have their place, BUT they are not a one-size-fits-all cure to every ailment.
While kegels can be an appropriate tool for some pelvic floor issues, they might be doing a disservice to others. For instance, a lot of people assume or are misguided in believing that unintentional leaking is caused by a weak pelvic floor—enter kegels.
Oftentimes though, that unwanted p*eing while laughing, jumping coughing sneezing, etc. is caused by hyperactive or tight pelvic floor muscles. So if we walk around with a “flexed” pelvic floor all day, then add more tension with the flexion of a kegel, those muscles are going to get tired and
eventually something’s gotta give. Unfortunately it’s very common for that something to be the bladder.
So before we start mindlessly doing a bunch of kegels, think of the root of the issue. What are you trying to accomplish by doing kegels and they appropriate for your goal?
Not sure? No worries, consult with a pelvic floor physiotherapist if you can. If you’re newly postpartum, my FREE 2-week recovery program will help you build an awareness of what to look for in your body as it heals. Click the link in my bio to sign up! We start next Monday, February 7th.