#28: How to avoid back pain and sciatica flare up while taking care of your little one

Taking care of a newborn and then a growing baby is a physical and emotional challenge itself. Trying to do it while suffering from back pain makes everything way harder, both physically and mentally.

But it doesn’t have to be like that.

By moving mindfully, taking time to do self massage or see a therapist and exercising daily you will be pain free. You don’t need much time or energy to do that. The four exercises I share with you in this article will help you get rid of back pain and keep it off.

#27: Improve fitness and feel energised by exercising only 5 minutes a day

Hard workouts are not a solution for the majority of women, especially those after 30 and those who are looking to stabilise their hormones and reduce different symptoms of hormonal imbalances.

The truth is, that exercising, but doing less and training smarter, while we’re juggling home and work and we don’t sleep enough, will help reduce stress hormones and therefore will result in better health as well as healthy weight.

Here are some other benefits of 5 minute workouts:

· It will help you build a new lasting habit

· It will help you strengthen your core muscles and balance your body

· It will help you improve your posture, help you feel good and confident

· It will help you balance your hormones

· It will help you reduce any pains or aches

#26: My 18 month old has so much energy. Here is what I do to be able to keep up with her.

Freya, like most 18 month year olds, has so much energy. I am at home with her until she is 2 years old, trying to keep her both safe and entertained. This task requires a lot of imagination and energy. I bet it is even harder for any working mum. Finding energy after a long day in the office is quite the challenge. So if you’re fed up of being tired and want to have the energy to have fun and be playful with your little one here is what will help.

New MumKarolina ZywickaMarch 24, 2022postnatal fitness, postnatal, postnatal weight loss, new mum, mum, tired mum, busy mum, fitness, energyComment

#25: My favourite and super easy exercises that help me get rid of neck and back pain due to nursing and breastfeeding

Despite nursing being a wonderful time, it was also quite a painful time sometimes. And I don’t mean “bleeding nipple” pain (I still remember the first week of breastfeeding as well as nursing after being bitten… that wasn’t fun at all 😊) but neck pain. It bothered me the most at the very beginning, in the first 12 weeks postpartum, before I started exercising again. Afterwards it happened less and less and honestly I don’t remember anymore when was the last time.

Being a new mum is massively challenging to our body and it needs more care than before (who has time for it you ask? I totally understand however avoiding pain is priceless, especially now). In the end, being a mum is a hard physical work, without sick days or holidays. We have to stay fit and healthy to be able to take care of the little one.

#24: Three reasons why a new mum should exercise daily (for only 5 minutes)

Nursing, lifting a growing baby, carrying them around, cooking, working, not sleeping, it all puts a lot of stress on mum’s body. Therefore, to be able to keep doing all that, we need to exercise every day.

The thing is that most mums don’t have either time or energy to work out. I totally get that. But when I say exercising, I don’t mean long workouts. As little as 5 minutes will make you feel much better. All you need is a couple smart exercise to strengthen your core (abs, back and glutes) and neck as well as a few stretches.

#23: No time to exercise? No worries, there is a solution.

You shouldn’t do high intensity workouts if you don’t sleep at night. There is a better solution. If you focus on the daily movements, you already do, do them mindfully and better, you will be healthier and fitter then if you were going to the gym 3-4 times a week. This regular movement distributed throughout the day is more effective than a large dose of exercise followed by a sedentary workday.

#22: Why have you got no motivation to exercise after having a baby?

Having motivation to exercise after having a baby is not easy because motivation is a myth. In this

post we cover four main reasons why new mums struggle to start postnatal exercises and what to do

to make exercise a lasting habit.

Karolina ZywickaFebruary 24, 2022

#21: Why new mum should never start a new exercise routine with running

After pregnancy and birth we don’t only have weak abs and pelvic floor muscles but also imbalanced and tight hip muscles, anterior pelvis tilt and general hypermobility. If we start high impact exercises before we address these issues we increase the risk of neck, back, hip pain, prolapse and incontinence Start your postnatal rehab with one exercise I teach in the post and focus on healing first

New MumKarolina ZywickaFebruary 17, 2022new mum, postnatal fitness, postnatal, postnatal weight loss, running

#20: Three short energy boosting workouts for tired mums

As mums we often forget that waking up several times at night increases our cortisol levels leading to a cascade of different issues including fatigue, anxiety and sleep issues. It makes it very challenging to get back to exercising when we struggle just to stay on our feet and keep up with the little one.

When I look in the mirror, as many new mums, I cannot recognise my body. It has changed so much and it isn’t easy to get used to it, no matter what. That is often another reason to push ourselves harder. We want our old body to be back as fast as possible.

For so many years we were told that the only way to lose weight is to eat less and exercise more. But hold on… the truth is that it actually never works.

New MumKarolina ZywickaFebruary 10, 2022new mum, postnatal fitness, tired mum, postnatal, postnatal weight loss, fitness, healthy mum, exercise, balance, hormones, hormones,Comment

#19: Cannot stick to your exercise routine since you became a mum? Here's why and how to "fix" it.

Do you struggle to stick to your exercise routine and feel guilty or lazy? Don't. It means that your current training plan isn't for you. Most research that inspire all latest training trends is based on man. But the female body doesn’t work the same way. the good news is that when you start training like a woman you wont only stick to your workouts but you will also get the results you want.

#18: 4 tips for busy and tired mums to help you start exercising in 2022

Since I became a mum there is so much to do every day that it sometimes feels impossible to find time for myself. Juggling home and work takes a lot of time and energy. It feels good to think that I will exercise every day but it isn’t easy to fit a 45 min training session into already overloaded schedule, right?

Let me share with you 4 simple tips that you can implement immediately to start exercising again after having a baby, even if it still feels impossible. As a personal trainer I thought I will be training again in no time after my c-section. I didn’t think that lack of sleep and having no one to help me, will make it impossible to do now what I did before having a baby. It took me 12 months to accept that I have to change things around to make it work for me. I finally have the energy and motivation to move again. So will you.

New MumKarolina ZywickaJanuary 30, 2022exercise, new mum, tired mum, postnatal fitness, fitness, healthy mum

#17: Three HEALTHY Strategies That Helped Me Shift My Baby Weight While Breastfeeding

There are three simple steps that were easy to implement for me and helped me shift more baby weight without that much effort. I don’t want you to be perfect, but I want you to become a pro in getting back to these three healthy habits. You will feel amazing, look younger, have more energy, strength and patience and you will lose weight (I’ve lost 7kg in three months).