#52: 24-Day Christmas Abdominal Challenge For Tired Mums

exercise , New MumKarolina ZywickaDecember 1, 2022Challenge, abs, abdominal muscles, abdominal exercises, ab exercises, mum, tired mum, christmas challenge, tired mum fitness, core workout, exercises for mumsComment

#51: Don’t forget about your C-section scar massage (it only takes 5 minutes)

Self care, Postnatal, exercise , Self massage, New MumKarolina ZywickaNovember 16, 2022c-section, scar tissue, scar tissue massage, postnatal massage, new mum, back pain, new mums, tired mum fitness, tired mumComment

#50: Seven secrets to successful postnatal abdominal fix

New Mum, exercise , TrainingKarolina ZywickaNovember 10, 2022new mum, core workout, abdominal muscles, mommy pooch, postnatal fitness, postnatal exercise, postnatal recovery, postnatal, postnatal abdominal workoutComment

#49: Twelve nutritious foods that will speed up your postnatal recovery

New Mum, NutritionKarolina ZywickaNovember 3, 2022new mum, postnatal nutrition, postnatal recovery, postnatal diet, postnatal weight loss, mum after 35, tired mum, busy mum, healthy mumComment

#48: Four things you should never do to lose your baby weight

If you’re desperate to lose your baby weight and raised in the “diet era” of 80s and 90s, you may have considered some “old school”, unhealthy and destructive solutions to lose your baby weight. Long term these methods do not work and often lead to injuries and health problems, including fatigue and hormonal imbalances. The risk is not worth it. In this post I list some unhealthy approaches you should never try to lose your baby weight and what to do instead.

#47: 8 secrets to successful postnatal fitness routine for tired mums

Exercising is super important for our energy and health when it is be adjusted to your current lifestyle, recovery and energy.

To get great benefits from exercising you don’t have to run for miles, plank for hours or do thousands of squats. No particular workout is better than the other. We need all different types of movement and routines. You don’t have to stick to the one you like the least just because some experts say it is the best one.

#46: 7-day SAFE Full Body Workout for tired mums

I have something really cool for you today. I have prepared a 7-day full body workout for you to help you start exercising after having a baby. Our workouts don’t have to be long nor extremely challenging. They can be short and sweet. I know very well how difficult it is to find any time for yourself when there is so much to do every day. But having few moments just for you is self-care. When you feel good, everything is easier and better.

#45: Why is it more challenging to exercise consistently when you had your first baby after 35

Before having a baby I trained a lot. As a fitness trainer I taught a few classes a week. I was into hiking, cycling up mountains, bouldering, snowboarding and training even more at home. Today it feels like a lot but before, it was quite normal to me. I loved it. I didn’t have many issues with motivation. As long as I had a good night’s sleep it was great.

Today it is way different. Not only because it is three years later and I simply got older, but mainly because I don’t get enough sleep.

#44: 30 day 5-min exercise challenge for tired mums

It isn’t always easy to find time to exercise. From the moment I wake up I am on “mummy” duty. During breakfast I think about lunch. During lunch I plan dinner. I make sure Freya sleeps enough, eats enough, drinks enough, reads enough, has time to do puzzles, go outside at least twice a day, shopping, washing, cleaning…

Yet exercising makes me feel good in my body. Helps me perform all these tasks safely and keeps me pain free. As soon as I stop, I notice discomfort in different parts of my body, in my back, glutes, neck and shoulders. It also helps me have more energy to stay patient and laugh when days get hard.

Therefore, I prepared this 30 day exercise challenge for tired mums. We exercise only 5-min a day (in sync with our menstrual cycle). Read more to check all benefits and “rules”.

#43: One thing tired mums should stop doing to stay consistent with exercising

After my pregnancy I was so impatient to get back to exercising. I was fed up with my mummy tummy and the lowest fitness level I had ever had. I didn’t feel good in my body. All I wanted to do was feel “normal” again. When I started training again I went all in. I went too hard. I overdid it, got fatigued and needed to take another break to recover. In this post I am sharing my story with you and explaining what is the better way to get back to exercising after having a baby (at the age of 40).

#42: Coffee or breakfast first? What to start your day with?

It turns out that neither drinking caffeine beverages (not just coffee) nor intermittent fasting are safe for female hormones during reproductive years, especially for those who already suffer with hormonal imbalances.

Caffeine disrupts female hormones, including insulin, cortisol, estrogen and progesterone and can lead to many health issues.

New Mum, NutritionKarolina ZywickaAugust 12, 2022new mum, tired mum, weight loss, baby belly, baby weight, coffee, intermittent fastingComment

#41: My three favourite summer lunch recipes

Summer is a great time to indulge in seasonal fruits and veggies. They are the best now. Salads, soups, smoothies taste exceptional. Raw or cooked, they are just yummy.

I love cooking and normally I can create something tasty with any ingredients I can find in our fridge. I hardly ever follow recipes and most of the time my food is delicious (except from a few incidents when it was barely edible 😊). But there are days when I don’t feel inspired and no matter how hard I try I cannot come up with anything tasty to eat. For those days I have a few, tasty and easy lunch recipes, for both hot and not so hot summer days.