“Being a mother is discovering strengths you didn’t know you had, and dealing with fears you never knew existed.” – Sherene Simon
As a new mom, you are bombarded with a lot of postpartum exercises promising to get rid of your “mummy tummy”.
Well, you just spent the past 9-10 months growing a human inside your body, and transition to motherhood is not easy.
Yes, you now have a baby but you still have a lot of responsibilities with you.
So how do busy moms like me find time to balance motherhood and fitness? How do I find time to do postpartum exercises? How do I spend time with my family, my hobbies, and my job?
With time, dedication, and proper strength training that is safe and smart for your postpartum body, your core can make a full recovery when you follow the right postpartum exercises that are right for you!
With that, I thought of connecting with a fellow mom blogger who I look up with fitness ideas for postpartum exercises.
She’s our MomStar of the Month and although we are late this month, I hope her story bundled with her tips and tricks won’t disappoint you.
Introducing Dr. Jena Bradley, a Mom of 4, a PT, a Blogger, YouTuber, and a Fitness Coach. She’s definitely an expert in this area so I don’t want you to miss it!
What is MomStar of the Month all about?
MomStar of the Month shares inspirational stories of women, no matter what background, ethnicity or race; has a great career or not, is a first-time mom or not, it doesn’t matter.
Any Mom is a star in her own ways and with these stories, we share the journey of moms who aim to inspire others and transform lives with a purpose.
We highlight different women in our society, with their spirit to motivate others. A unique opportunity for all of us to hear and understand how these Moms learned how to flourish and balance their lives in today’s overwhelming world.
Without diving into too much detail, here are Dr. Jena’s Tips and Tricks! Let’s get to know her!
1. Tell us about yourself (ex: Family, Children, Profession/ Background, what do you do, etc)
Hi, I am Dr. Jena Bradley, a physical therapist and mom of four. I run a pregnancy and postpartum health and fitness blog called Live Core Strong.
Through my blog, I have been able to successfully blend two facets of my life, motherhood and physical therapy, to create a helpful resource for the next generation of health-minded moms.
My medical background and experience as a mom have given me a strong platform to share real-life knowledge with my followers.
I graduated in 2009 with a doctorate degree from the #1 ranked Physical Therapy school at The University of Pittsburgh. Shortly thereafter, I became a wife and mother. Currently, I live in the Pittsburgh area where I raise my four little girls with my husband.
I absolutely love everything and anything to do with pregnancy and postpartum fitness.
It’s important to me that moms are given safe yet effective prenatal and postpartum exercises that can be done at various stages of motherhood. With my physical therapy background, I hope to help many women feel confident in the information they gain through my blog.
I help educate women on prenatal workouts to assist in an easier childbirth experience, recommend pregnancy and postpartum exercises for back pain and educate women on safe exercises for diastasis recti repair.
I specialize in postpartum core recovery and wrote a book about my program, Postpartum Ab Rehab so that women can have easy access to my specialized postpartum workout regimen.
2. What have you been working on lately? How are you coping with the new norm?
Lately, I have been focusing on getting some of my most helpful free resources out for moms to get their hands on. I recently released a new diastasis recti cheat sheet and calendar that include my all time favorite diastasis recti exercises.
I am currently putting together a new total body workout challenge for pregnant and postpartum moms. This is a great workout challenge that only takes 10 minutes a day. It’s called the 10 For 10 Total Body Transformation Challenge.
I get most excited about helping moms reach their fitness goals easier. I know it’s hard to work out as a busy new mom, but it’s so important that moms know that working out and taking care of your body is actually a great way to help take care of your baby too!
How am I coping with the new norm?
Well, it took some time to get adjusted to the new lifestyle of homeschooling and lockdown due to COVID-19, but now that more than 3 months have gone by, I feel completely adjusted.
I have always told myself in life that it will take 3 months to get used to a big lifestyle change, whether that being a new job or a new baby or a new lifestyle; 3 months of adjustment and then things start to settle down into the new norm. I give myself grace during those first 3 months and try to make as many fun memories during the process.
Have you watched our Youtube video with the Best Baby Carrier that I highly recommend? Check it out here:
3. How do you organize your day as a wife, a mom of 4, a blogger, a YouTuber, and a Fitness Coach?
My big thing is structure and routine. If I don’t have a routine, I feel like I can’t function. I have to be wearing my watch, and I have to stick to the schedule to make sure I don’t miss a beat. I even set timers for myself to keep me on point.
I have specific work hours for blogging that I stick to; they are limited, but it works. The same goes for YouTube. The blog is my priority, so I make sure I put more hours into blogging compared to YouTube.
When it comes to my followers and fitness coaching, I always make time to be available throughout the week, usually after hours.
I don’t like my work to interfere with my family time. My family time is sacred. I don’t have my computer out, and I barely ever take my phone out around my kids.
We limit screen time so I make sure my screen time is limited when I am in “mom mode”. This allows me to focus on my children and devote as much attention to them as possible when I am home.
I work part-time as a PT, and I am blessed to have my husband home with my kids when I am out of the house working. Our schedules are mapped out for the week, allowing time to complete our week’s tasks that we have set out to achieve.
Without the routine, structure and schedule, I don’t think I could do it.
4. What are some of your strategies to keep yourself consistent and productive?
I like to set certain tasks for certains days of the week. I have a day of the week that I am most creative when it comes to content creation. That’s Monday for me.
Tuesday is the day I fine-tune and publish my blog post.
Wednesday’s are set aside to tackle big projects for my blog.
‘On Thursday, I like to work on my Pinterest strategy and connecting with other bloggers.
Friday is a catch up day when I work on all the things I did not get done during the week whether that is catching up on emails, fixing a problem on my site, learning SEO, etc. It’s my catch all day.
I sometimes devote Saturday’s to YouTube content creation and Sunday’s are my day of rest. I like having the routine in place to work on my main tasks so I know what needs to get done.
I also do a lot of batch work. I batch my Pinterest pin images and schedule them months in advance.
I batch my Instagram content, blog posts and SEO research into one big session.
The batching helps me to be more productive and focused on one task which eliminates the distractions and the chance to become scatterbrained!
And don’t forget to set quarterly goals. Set a due date to achieve the goal, write it down, use Trello for organization and get the job done on time!
5. What is your greatest challenge as an online entrepreneur?
My greatest challenge is having so many ideas and wanting to get them all done at once but knowing it’s impossible.
I probably have about 20 things on my to-do list including big project ideas that I know are not obtainable within this next year.
I sometimes need to just step back and realize I’m a one woman show, and I can’t do it all. So, I need to prioritize and work on one big project at a time.
Focus on that one thing that is most important, most beneficial to my followers. And once that project is done, time to move on to the next one.
Losing the baby weight after pregnancy can be a real struggle if you don’t have a plan in place. Sign up for this FREE email course which will teach you how to correctly restore your core during postpartum recovery starting from Day 1.
6. Leave us a message to all Moms who are searching for inspiration or simply those who struggle in balancing wellness and motherhood in general.
There will be a time, a time when you are ready to put the focus on yourself.
As a mom, it’s second nature to put your baby first before your own needs. Keep doing that for as long as you need to, but just realize that you will (sooner rather than later) need to take care of yourself in order to take care of your baby.
Don’t neglect your own physical and mental health
I’m not an expert when it comes to mental health, but I am expert when it comes to physical health. And I know when you incorporate physical fitness into your everyday lifestyle that your mental health will improve and postpartum depression is less likely to occur.
I want to encourage you to start simple; start with an easy workout program that doesn’t feel like a burden but rather a boost.
A boost in your self-esteem, a boost in your mood and a boost in your step!
Never feel the pressure that a workout has to be 45 min to an hour. Sure that’s great, but as a new mom, that’s rarely attainable.
Start with a 10-minute workout
I encourage moms to start with a 10 minute workout, get your workout shoes on and a pair of dumbbells and start moving. Set the timer for 10 minutes, put your baby down on the floor to do tummy time and start moving your feet. It will be good for the both of you.
Set your goals
Set some goals, I recommend making 3.
Make short term goals with time periods around 2 months.
Write them down and post them on your bathroom mirror.
Read them every day, and I guarantee you that you will achieve them if you really want to.
Find people to connect
And my last tip is to find 1 or 2 people on Instagram, Pinterest, a blog or on Youtube who inspire you. Find that person who is a good influence on you.
Don’t worry about any other social media influencers, just find 1 or 2 who will encourage you along the way as you get closer to reaching your fitness goals as a mom.
An easy starting point is my 10 for 10 Total Body Transformation Challenge. It only takes 10 minutes a day for 10 days to complete this challenge. Do you think you have time for 10 minutes a day to do something beneficial for yourself? If so, sign up here to join the challenge.
I hope you found the inspiration that you need to start making time for yourself and if you’re a new mom, check out Dr. Jena’s Postpartum Exercises in her YouTube channel at Live Core Strong.
Don’t forget to connect! She got it all!
Did you miss our previous MomStars of the Month? Be sure to check them out and find more inspiration!
OUR 2020 MOMSTARS OF THE MONTH
Do you have an inspirational story that you would like to share related to Balancing MomLife, WorkLife, and Wellness with kids?
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