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Kayla Itsines Says She Struggled To Stay Motivated To Work Out Post-Baby

September 8, 2019 in Fitness

Fitfluencer Kayla Istines penned an exclusive piece for Women’s Health magazine today, sharing how hard it was for to bounce back to her workouts after giving birth to her first baby earlier this year.

Image via Women’s Health
https://www.womenshealthmag.com/fitness/a28449988/kayla-itsines-postpartum-exercise-tips/

The female body is truly amazing, and my appreciation for it has deepened so much since I had my daughter, Arna, in April. It’s funny because I’ve trained women postpartum throughout my career, but I didn’t fully understand the physical and emotional journey that comes with getting back into a workout routine post-birth until I went through it myself. 

I did my first post-pregnancy workout the day I got clearance from my doctors, about six weeks after my C-section. And as I headed to the gym, I felt apprehensive—and that’s so not me! I had so many mixed emotions. I was so ready to move my body again and start regaining my strength, but I was also nervous because your body goes through so many changes emotionally and physically through pregnancy.

Before getting pregnant, I never had any self-doubts when it came to working out. I’ve always loved exercise, and I kept resistance training until I was 38 weeks pregnant and doing low-intensity cardio up to the end. But for the first time in my life, I struggled through my workout—even though I was just walking on a treadmill at my own pace, about 2.3 miles per hour.

I was aiming for 30 minutes but only got about halfway there. It felt so long, and I felt exhausted. To go from being fit and active my whole life to then pushing myself to my limits with a simple walk on the treadmill was really tough for me.​

I am choosing to focus on the small wins, not the setbacks.

That was the first time it really physically hit me that my fitness level was no longer the same as it had been. At the same time, I had an overwhelming feeling of achievement. Although the session was really hard, it sparked a new determination and motivation in me not to reflect on what I didn’t do, but to celebrate what I did accomplish in that first workout.

From that point on, I was on a new journey to regain and rebuild my strength. No matter how hard it felt, I made a commitment to myself to show up every day and give it the best I could. I was excited for my next workout and to see how much harder I could push myself every day. After all, progress is progress—whether I walked for just one extra minute or a few more feet than the day before.

I’ve always been motivated by improving my fitness in the gym, and now that I’m a mother, I’m motivated in another way: I want to show up and get my workout in because I want to be the strongest, most confident version of myself to be a good role model for my daughter.

After that first post-pregnancy workout, I did two low-intensity cardio (LISS) sessions per week for the next two weeks. Then I added one to two modified BBG sessions per week on top of that. Right now, I’m aiming for three modified BBG workouts and two to three LISS sessions per week. 

Pregnancy has taught me so much, and I want to help other new moms beat their workout struggles. These are my top tips for kickstarting a new workout routine, whether you’re a new mom or just need some help getting motivated.


1.Set specific goals

I am a big believer in goal setting. I find it is a great way to help me stay focused and keep me motivated and on track with my workout routine. Rather than setting unclear goals like, “I want to be fit,” I like to set specific goals such as, “I want to complete five burpees without rest.” 

This kind of goal is simple and measurable—and it’s easier to achieve success when you have a clear mission. My next goal is to participate in SWEAT NATION for 30 days. During these 30 days, I want to commit myself to three 28-minute modified BBG workouts and two to three LISS sessions per week to re-establish my workout routine post-birth.


2. Find a routine you like

As a personal trainer, I know fitness is not a one-size-fits-all solution. It’s so important to find a routine you enjoy so you’re more likely to stick to it. ​That’s why flexibility and variety are important when you’re starting a workout program. Personally, I have always loved plyometrics training—but because I had a C-section, I can’t do the same jumping exercises I used to. 

So currently, I’m focusing on rebuilding strength with stable exercises. Later down the road, I’ll reintroduce explosive plyometric movements in my workout routine (when I have clearance from my doctor). I’ve safely reintroduced some core exercises, such as planks and side planks, but not abdominal work like a sit-up.

3. Get a workout buddy

Workout buddies are a great way to keep you accountable to make working out a habit. I feel so blessed to have the BBG community around me no matter where I am in the world. I know they are there every day to motivate me, and they really do hold me accountable to show up, push myself, and get through every workout. ​To watch and feel women supporting each other and appreciating that everyone’s journey is different is so special.


4. Know there will be setbacks

Since having Arna, setbacks have certainly been part of the adjustment in my routine. Case in point: I am currently scheduling my workouts in the late afternoon or night because that’s when my family is around to watch her—but sometimes life gets in the way and I can’t make it to the gym.

Rather than dwelling on the times I don’t work out, I’m focusing on the positives of my new routine. For days when I am short on time and can’t fit in a modified BBG workout, I use the ‘quick workouts’ function in the SWEAT app. These range from 15 to 20 minutes, can be done at home, and are a great way to help me keep active when I can’t fit in a full session. I am choosing to focus on the small wins, not the setbacks.


5. Find your playlist

It’s so important to find something you love about working out because that’s what’s going to motivate you to show up and exercise regularly. Personally, I love a good playlist. SWEAT now has both Apple Music and Spotify integration, which allows me to pick my favorite music that gets me in the right headspace to push myself and keep me going through my workout. 

Getting back into a workout routine has been an adjustment and has come with its challenges, mentally and physically. I know how important it is to listen to my body, take it slowly, and to do my best every day as I start to regain my strength.

If you’re starting a workout routine, don’t feel like you need to go from zero to 60 all at once. Just focus on finding your motivation, being kind to yourself, and doing your best—and a fitness habit will follow.

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Again, quick recap on how you can help your high school athletic department:  Simply buy Cass Clay milk, snap a photo of your receipt and upload it to www.fueltheirdrive.com/cassclay and then vote for your favorite high school!  Help push your school to the top.  Find Cass Clay milk at a local retailer near you, including Walmart.

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Clean drinking water is even better! I introduce to you ZeroWater.  Only ZeroWater leaves 000 dissolved solids, for the purest tasting water. ZeroWater is the only filter certified by the NSF to reduce both Lead and Chromium. It also has a premium 5-stage filter versus the standard conventional 2-stage filter used by other brands.

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🍁 Vegetable Soup 
Here’s what you need: 
2 Tbsp olive oil
1 1/2 cups chopped yellow onion (1 medium)
2 cups peeled and chopped carrots (about 5)
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🍁 Heat olive oil in a large pot over medium-high heat. 
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#comfortfood #soupseason #soupdejour #souprecipes #nummanum #yummy #soupfordays #fallsoup #fallsoupseason #vegetablesoup #vegetablesoup #soupmaker #deliciousness #delicious #cookingclassy #comfortfoods #goatsoup🐐 #greatestofalltime #whatsfordinnertonight #whatsfordinnertomorrow #itswhatsfordinner
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I love the colors. I love the decor. I love the fall fashion. I love the fall food.  I love it all! I had a few floral arrangements I had created by  different local small town florists.  Here are my faves.  Aren’t they gorgeous? And how cute is that little pumpkin? 

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#FuelTheirDrive #CassClay #Sponsored We’re geari #FuelTheirDrive #CassClay #Sponsored We’re gearing up for the final weeks of cross country AND the Fuel Their Drive competition. 

We've been loading up on protein, carbs and chocolate milk in our household!  For every Cass Clay milk you purchase, you can snap a photo of your receipt, upload it to http://www.fueltheirdrive.com/cassclay and have a chance to win up to $10k for your athletic department. Is your school on the leaderboard?  Check out the top schools for the area here:
https://fueltheirdrive.com/cassclay/en-us/Leaderboard

Again, quick recap on how you can help your high school athletic department:  Simply buy Cass Clay milk, snap a photo of your receipt and upload it to www.fueltheirdrive.com/cassclay and then vote for your favorite high school!  Help push your school to the top.  Find Cass Clay milk at a local retailer near you, including Walmart.

CASS CLAY WILL AWARD 16 GRANTS RANGING FROM $1K-$10K TO SCHOOL COMMUNITIES, INCLUDING NORTH DAKOTA! WIN-WIN! LET'S GOOO! 

No Purch. Nec. Ends 10/15/21. 16+, IA, IL, KS, MN, NE, ND, WI only, Rules: http://pl.fyi/zw2
My famous “mom” line is, “make sure you are My famous “mom” line is, “make sure you are drinking water!” Or “are you drinking water?” Or “do you need some more water?” Any sort of variation can come out of my mouth at any given time.  Ask my kids and they will confirm.  If there is one thing that I know is that staying hydrated is so important. 

Clean drinking water is even better! I introduce to you ZeroWater.  Only ZeroWater leaves 000 dissolved solids, for the purest tasting water. ZeroWater is the only filter certified by the NSF to reduce both Lead and Chromium. It also has a premium 5-stage filter versus the standard conventional 2-stage filter used by other brands.

I am teaming up with @zerowater000 to give away a zero water pitcher.  This pitcher comes with a water quality meter and premium 5-stage ion exchange filter!

The Ready-Pour technology allows you to dispense filtered water as the reservoir continues to filter. No need to wait until the pitcher is full to start enjoying.

Here’s the deal and the rules. 
*must “like” this post
*follow @mamasitaal 
*follow @zerowater000
*tag a friend to receive an extra entry (the more you tag, the more entries you get)

It’s that easy to enter. 
Good luck! 

This giveaway is not affiliated with Instagram. 
Winner will be announced on 10/15/2021 
#ZeroWater #LiveLifeAtZero #creatorco #onetreeplanted #creatorsplanttrees
Today’s good mood is sponsored by coffee. #nati Today’s good mood is sponsored by coffee.

#nationalcoffeeday should be every day and let me tell you, Starbucks cinnamon dolce is my fave.  I top mine off with whipped cream and a sprinkle of cinnamon. Perfection. 

Are you a coffee fan? If so, what is your favorite coffee brand? How do you like your coffee? How many cups do you drink per day? 

#coffee #coffeelover #coffeegram #coffeeaddict #coffeelife #coffeeholic #coffeedaily #coffeecoffeecoffee #coffeevibes #coffeebreak #coffeeislove #yumyum #cantleavewithoutit #cantleavehomewithoutit❤️
Crisp air. Pretty leaves. Sweaters and boots. Foot Crisp air. Pretty leaves. Sweaters and boots. Football. Coffee and pumpkins.  I love fall. 

#ourneighborhood #myneighborhood #fallseason #fallisintheair #fallismyfavorite #fallvibes #fallcolors #changeisgood #beautifulview #myviewrightnow #myviewisbetterthanyours #sunrise #gorgeousviews #autumn #autumnvibes
Sorry Kanye, but this is the greatest of all time. Sorry Kanye, but this is the greatest of all time. The Goat of all soups. And it’s easy to make too. 

🍁 Vegetable Soup 
Here’s what you need: 
2 Tbsp olive oil
1 1/2 cups chopped yellow onion (1 medium)
2 cups peeled and chopped carrots (about 5)
1 1/4 cups chopped celery (about 3)
4 cloves garlic , minced
4 (14.5 oz) cans low-sodium chicken broth* or vegetable broth
2 (14.5 oz) cans diced tomatoes (undrained)
3 cups peeled and 1/2-inch thick diced potatoes (from about 3 medium)
1/3 cup chopped fresh parsley
2 bay leaves
1/2 tsp dried thyme
Salt and freshly ground black pepper
1 1/2 cups chopped frozen or fresh green beans
1 1/4 cups frozen or fresh corn
1 cup frozen or fresh peas 

Instructions:

🍁 Heat olive oil in a large pot over medium-high heat. 
🍁 Add onions, carrots, and celery and saute 4 minutes then add garlic and saute 30 seconds longer.
🍁 Add in broth, tomatoes, potatoes, parsley, bay leaves, thyme and season with salt and pepper to taste*.
🍁 Bring to a boil, then add green beans. 
🍁 Reduce heat to medium-low, cover and simmer until potatoes are almost fully tender, about 20 - 30 minutes. 
🍁 Add corn and peas and cook 5 minutes longer. Serve warm.

For the full how to: check out Vegetable soup on the cookingclassy.com. 

#comfortfood #soupseason #soupdejour #souprecipes #nummanum #yummy #soupfordays #fallsoup #fallsoupseason #vegetablesoup #vegetablesoup #soupmaker #deliciousness #delicious #cookingclassy #comfortfoods #goatsoup🐐 #greatestofalltime #whatsfordinnertonight #whatsfordinnertomorrow #itswhatsfordinner
Tis’ the season to be fall-y. Be prepared for Tis’ the season to be fall-y. 

Be prepared for a slew of Autumn season posts.  Fall is my favorite. 

I love the colors. I love the decor. I love the fall fashion. I love the fall food.  I love it all! I had a few floral arrangements I had created by  different local small town florists.  Here are my faves.  Aren’t they gorgeous? And how cute is that little pumpkin? 

What’s your favorite season? 

#falldecor #fallfashion #fallcenterpiece #fallcenterpieces #fallstyle #falldecorations #fallready #fallharvest #fallisintheair #fallflowers #autumn #autumnvibes #autumndecor #autumnvibes🍁 #pumpkindecor
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#jobs #jobsihad #jobsihadbefore #whatsayyou #shareyourstory #employment #whatidid
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