Thinking about working out postpartum is just as hard as actually doing the workout itself. And having a baby in the picture makes fitness much more complex than it used to be. Take this Habit Formula and use it to simplify the morning workout routine of your dreams.
It all starts small and with the principles we learned in the book Atomic Habits by James Clear, we are one step closer to seeing the big results we want to achieve. Continue reading to learn the habit formula for early morning mom workouts.
Copy This Workout Formula If You Want To Solidify A Consistent Workout Routine
We are talking about the habit formula for early morning mom workouts. If you want to start working out first thing in the morning as a mom with a new baby and you want to get it done first thing in the morning, this will help you.
I’m going to map out an entire workout formula for you so you can create healthy habits in your new life as a mom. Ultimately, I want to make this simple so you can stick to these habits forever.
Following the Habit Priciples from The Book Atomic Habits
If you have read the book Atomic Habits, then you will be ultra-motivated to get on board with this early-morning mom workout formula. This book has been a huge inspiration for me, and I hope it is for you as well. James Clear, the author, makes it super simple to create healthy habits by breaking down the steps into bite-size pieces. It’s always easier to make a change (creating a new habit) when the change is small and manageable.
If you want to be healthy and you want to be fit, you have to create healthy habits that are so easy you don’t even have to think about the process anymore. It become automatic.
Keep this important tip in mind when moving forward with creating new habits:
“Changes that seem small and unimportant at first will create remarkable results if you stick with them for years. Deal with the setbacks and keep pushing forward.” – James Clear
if you have good (and let me add healthy) quality habits, you will have a good quality of life. It starts small though.
Set Small Expectations Instead of Big Loft Goals
Are you looking for weight loss? Do you want improved muscle definition? Do you want to go for a walk with your best friend without being short of breath? You can get all those things, but it takes time. You can’t expect these changes to happen within a week. It’s going to take longer periods of time to achieve these results, so make sure you don’t set your expectations too high. Set small expectations for yourself from the get-go.
How much time do you think you can tolerate working towards this goal that you have? Are you expecting a change within a week or a month? Or can you wait six months for the change to take place and see results?
Set this expectation that the changes are not going to happen fast, especially as a new mom. Instead set reasonable long-term goals rather than big lofty short-term goals.
Make Your Goal Inspiring Rather Than Discouraging
I never put the pressure on myself to get it done in a month. I set the bigger goal for a longer duration and small baby step goals for a shorter duration.
For example, I want to drink 1 extra cup of water each week for as long as it takes rather than saying I want to drink 8 cups of water within 2 weeks. That’s hard to achieve and most likely will be discouraging rather than inspiring.
The Perfect Habit Formula and Morning Routine To Work Out
The main concept of the book is about making small incremental gains in order to achieve the habits we set out to achieve. We are going to use this concept to create the perfect early-morning mom workout.
Let’s make a 1% incremental change every morning until we have the desired habits of the perfect morning routine. This will lead to a consistent workout habit. A tiny margin of improvement, 1% incremental gain, is all we need to do. This builds and compounds together to make the big change you are looking for.
The Perfect Workout Formula for Early Morning Workouts:
This workout formula is for the busy postpartum mom who is exhausted and who wants to fit in fitness first thing in the morning before her baby wakes up.
Ask these questions first:
-If you want to wake up every morning to work out, what time are you going to do that?
-What workout are you going to do?
-What is the length of time you are going to do this workout?
-What time block are you going to workout?
-Is it the morning time block or the afternoon time block?
-What clothes are you going to wear?
-When are you going to pick out your clothes?
-What equipment do you need for your workout?
-What calendar and marker are you going to use to track your workouts? I recommend red!
-Where are you going to work out in your house? What is the exact spot? Be specific.
-What other accessories do you need? Some examples are hair tie, shoes, water bottle, deodorant, air pods and phone.
-What time are you going to wake up?
-What happens before your workout?
-What happens after your workout?
-What happens if your baby needs you at that time?
-Your baby is going to need you so what are you going to do?
-When is your backup workout time?
Figure this out without the distraction or the morning fatigue getting in the way of your thinking. Sit down now to think these answers through.
The answers to these questions create your perfect workout formula.
The Morning Workout Habit Formula
-Set your alarm for 6:00 am.
-Your plan is to wake up every morning at 6 am and you will consistently do this while also going to bed at the same time every night.
-The first step to this morning routine when you wake up is go to the bathroom right away. This is important to know because it triggers everything else in this habit loop.
-Next, put on your clothes you picked out for your workout.
-Put your accessories on and gather all your other workout accessories you need.
-Pick out your workout playlist from your phone.
-Set your workout timer on your watch.
-And start working out!
-Stop working out when your timer goes off.
-Make it short for your first week of workouts so it’s simple and easy to digest. We don’t want to get overwhelmed with a new routine or a new habit. Make it simple and fun.
-If your baby needs you, stop and take care of your baby and make sure you complete your workout in the “back-up” workout time block.
-Put a big red X on the calendar when your workout is done.
No matter how long your workout was, it still counts in my book and you deserve that red X.
Extra Motivation and Accountability to Stay Consistent With Your Workout Formula
If you need help sticking to this workout formula and you need extra accountability and coaching, I’d love for you to reach out to me and I can help you figure out the best solution through a discovery call. And don’t forget to surround yourself with motivated mamas in our Free Facebook Community.
Keep Smiling,
Jena
Before you go, be sure to watch the free workshop!
This free workshop is for you if you want to strengthen your core postpartum in just 2 minutes a day.
It will teach you how to get started with your first postpartum ab workout using the #1 physical therapy exercise recommended for new moms, which is the safest and quickest way to recovery!
RELATED PODCAST EPISODES:
Want to Work Out Consistently for 90 Days? The Critical Mindset Shift You Need to Do
This Is the Perfect Workout Accountability Partner for New Moms
3 Ways to Combat Lack of Sleep as a New Mom and Work Out More
Quick and Easy Mommy and Me Workout You Can Do at Home With Your Baby
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*It is important to always consult your doctor before beginning any exercise program and get medical clearance. Always warm up thoroughly and stretch after all workouts. LiveCoreStrong.com and Jena Bradley will be not be responsible or liable for any injury sustained while exercising at home, gym or elsewhere. Perform exercises at your own risk.
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