How to Rebuild Strength After Baby — No Time⏰ No Gym🏋 No Problem💪🏼

🩵 I Get it — You Want to Feel Strong Again, But Life Looks Different Now

Between keeping everyone fed, tackling the never-ending laundry pile, and nap times that refuse to sync up, finding time for yourself doesn’t just feel impossible… some days it literally is impossible 🥴.

Add in a body that’s tired, achy, and not quite feeling like your own, and it’s easy to wonder — how in the actual heck do you even get started?

But here’s the truth 👉🏼 you don’t need an hour, a gym membership, or even a perfect nap window to rebuild your strength after baby.

In fact, I’d argue that doing too much too soon — heavy weights at the gym, long, exhausting workouts — can actually slow your progress and even lead to injury.

Sometimes, less really is more. And if your body made tiny humans, this is absolutely one of those times. 💕

💪 Why Getting Strong After Babies is Different

Here’s the thing — rebuilding strength after baby isn’t just about “getting back to workouts.”It’s about teaching your body how to move again.

During pregnancy, your core, posture, and pelvic floor all had to adapt to make space for your baby (which is incredible, by the way). But now that you’re on the other side, your body’s still trying to remember how to fire those muscles the right way again — and she needs guidance.

Let me give you an example 👇🏼

When this client first came to me after two c-sections, we started small — literally just 360 breathing and gentle core engagement drills on the floor. No weights, no planks, no high-impact anything.

Client undergoing a breathing assessment where we are seeing a dysfunctional "chest-dominant" breathing pattern that is extremely common postpartum

Fast forward a few months, and this client had completely rebuilt her foundation. Her back pain was gone, her core felt strong, and she was crushing workouts she never thought she’d be able to do again — including her very first postpartum pull-up 💪🏼. Oh, and she lost 30 pounds along the way — not from dieting and restricting, but from fueling her body the right way.

If your body has many tiny people, fitness isn't about doing more — it’s about focusing on the right movements for your body. Reconnecting to your breath, retraining your movement patterns, and laying a foundation that actually supports you in workouts and in #momlife.

And that’s exactly what the FREE Playroom Workout Program was built to help you do 💪🏼🩷.

🧸 How to Train Smarter

Let’s get one thing straight — you don’t need more time, energy, or motivation.

You just need a plan that fits the life you’re living right now.

Most moms think they need hours of free time, a gym membership and a color coordinated outfit to see progress. But that’s not real life — and it’s definitely not necessary. I did a workout in a bathing suit last week because #momlife ... totally counts 😜.

Here’s what you don’t need to rebuild your strength after baby:

❌ A quiet house

❌ An hour-long workout

❌ A 5,000$ spin bike

❌ A bunch of fancy weights

❌ A babysitter

❌ An instagram worthy gym outfit

Now… here’s what you do need 👇🏼

✅ 10–20 minutes, 2–4 days a week

✅ A body that’s ready to move — even if you’re exhausted, because your workout program accounts for that 💪🏼

✅ A plan that focuses on quality over quantity

✅ Flexibility — because #momlife is unpredictable

✅ A coach who gets it (hi 👋🏼 that’s me)

When you adopt the mentality: Lower the bar, but raise your consistency 👉🏼 everything changes - because ten minutes done consistently beats one hour that never happens.

That’s the whole point of the Playroom Workout Program — short, effective sessions designed to fit into your real world, not the imaginary “someday when things slow down.”

⚡ The Power of 1% — Small Time, Big Results

There are 168 hours in a week.

You only need about 30–75 minutes total per week to complete all 3 workouts in my Playroom Workout Program. That’s .5% of your entire week.

Let that sink in for a second.

If you can give yourself less than 1% of your week, you can start rebuilding your strength, your confidence, and your energy — without giving up everything else that matters to you.

Here’s what that might look like in real life 👇🏼

✅ One workout while your baby naps

✅ One during morning playtime

✅ One on the weekend when your partner’s home

That’s it ✌🏼

No more waiting for a “perfect” routine or a 60-minute block of free time that doesn’t exist. Because this is the secret: You don’t need to overhaul your life to feel stronger — you just need to start small and stay consistent.

And the best part? That 1% you give yourself each week starts to overflow into everything else — your energy, your mood, your confidence, your entire day.

That’s what we’re building inside the Playroom Workouts — a foundation of strength that fits into your life, not the other way around. 💪🏼

🩷 Your Next Step: The Playroom Workouts (Free 4-Week Program🥳)

If you know you need a plan built around #momlife this is your next step 👇🏼

I created the 4-Week Playroom Workout Program for moms who feel like they are juggling so much as a mom and need a little guidance, structure and knowledge to get started

These workouts are short (10–25 minutes), simple, core-focused and designed for real mom life — laundry mountain in the corner, reading books and opening snacks in between sets

You’ll get 4 weeks of structured workouts that rebuild your core and strength from the inside out — no guesswork and no long, complicated routines built by some 20-something childless influencer ✌🏼.

✨ This is it.👉🏼 [Download the Free 4-Week Playroom Workout Program Here]

Because if you can give yourself just 1% of your week, you can stop surviving motherhood and start THRIVING in motherhood 💪🏼