How To Start Working Out: Framework for Moms

Whether you’re pregnant and want to begin exercising to have a more comfortable pregnancy or a new mom ready to focus on fitness again, with all of the apps and internet clutter it can be hard to figure out where to begin. That is why I’m sharing the method I developed and have used with hundreds of moms and moms-to-be. It’s called Core, Function & Fitness (CFF). CFF is an approach. It’s a strategy. It’s a guide to help you determine where to begin your fitness journey and a framework to help you prioritize what to focus on during your workouts.

Whether you’re pregnant and want to begin exercising to have a more comfortable pregnancy or a new mom ready to focus on fitness again, with all of the apps and internet clutter it can be hard to figure out where to begin. That is why I’m sharing the method I developed and have used with hundreds of moms and moms-to-be. It’s called Core, Function & Fitness (CFF). CFF is an approach. It’s a strategy. It’s a guide to help you determine where to begin your fitness journey and a framework to help you prioritize what to focus on during your workouts.

The Foundation

During and after pregnancy, the foundation of your fitness program should be core strength and function. Core refers to the 360-degree cylinder from your diaphragm to your pelvic floor, including both abdominal and back muscles. A functional core means that your deep stabilizing muscles activate to support your spine before any movement. A functional core also means, you know how to breathe (exhale on exertion) with movement, and that you’re treating any pelvic floor concerns like tight pelvic floor muscles or urinary incontinence. A strong and functional core will enhance your ability to advance in exercise and will make daily life more comfortable.

If we look at CFF as a pyramid, “core” is the base layer and what you’ll prioritize when you begin an exercise program. This doesn’t mean that core needs to be your only focus, but if you’re short on time or searching for workouts, this will help you strategize and select the correct exercises. If time and energy aren’t an issue you can certainly do workouts that are more than core, but keep in mind that if your core isn’t yet strong and functional, you’ll want to ensure any other formats of exercise you’re choosing don’t require more core strength then you presently have.

For example, if you’re pregnant and beginning an exercise program, you can focus on breathing and engaging your abs with each movement you perform. So if you’re doing squats, lunges, and arm exercises, rather than just going through the motion, you’re exhaling on exertion or engaging the deep abs as you curl the dumbbell during a biceps exercise.

Middle of the Pyramid

So now that you’ve spent some time activating your pelvic floor, deep abs, and using your breath, you’re ready to shift your focus to “function”. The term functional training is a bit trendy so I’ll provide you with my simple definition. Functional training is performing exercises that help you meet the physical demands in your life. This means factoring in the type of job you have, the workouts you plan to do, or the physical demands of caring for your child at different stages. During pregnancy functional training can be performing exercises that help you better adapt to the changes your body is experiencing, like strengthening your back because you’re being pulled forward due to the weight of your breasts and belly. Function is the next step in my model because you should be able to feel good moving through your daily life before setting more lofty fitness goals (for example if your back hurts every time you lift your child, doing an hour spin class maybe shouldn’t be your priority). Functional training also means addressing pain and specific weaknesses. It is easier to attain function when you have a strong core, so for that reason “function” sits on top of the “core” layer in my pyramid.

Top of the Pyramid

You’re ready to move up the pyramid when you have a solid core foundation and you’re functionally moving well during the day and your workouts. “Fitness” is the top piece and refers to goals such as muscle definition, weight loss, sports performance, and running. This is the last step along the CFF progression because you’ll have a better chance of achieving fitness when you effectively know how to engage your core and you know how to perform exercises correctly and without pain. I’ll reiterate that it doesn’t mean that you have to wait to set your fitness goals, but increasing your run distance shouldn’t be the priority before you’ve spent time on the other components. When you move to the top of the pyramid, the idea is that you’ve already set yourself up to achieve your specific fitness goals.

For example, if you do have a goal to run postpartum, you can first focus on making sure your core can support proper running form, and that your pelvic floor muscles can handle the impact and load. Functional training might include single-leg strength activities so that when you do run, your body is better prepared. 

Summary

I developed the Core, Function and Fitness method to help you prioritize your efforts, and make workout selection less overwhelming. The pyramid can also be explained as a pie chart with the percentages of core, function and fitness components shifting as your needs are being met. Maybe you’re starting with core being 80% of the chart because you just had a baby, but after a few months of training, core might then become just 30% and fitness taking the majority. This pie chart is a good visual because it emphasizes that you’re never solely focusing on just one thing. All components are important and will be integrated into your plan.

Whether you like the pyramid or the pie chart, the main point I'm making is that this is a tool that can keep you active through all 40 weeks of pregnancy, and help you feel stronger than ever after having a baby.

3 Reasons Resistance Training is Better than Cardio for Moms

In my opinion, resistance training is better. 

I’m speaking to the average mom who has little time or energy and isn’t training for any specific endurance event. If that sounds like you, and you’re a mom who wants to be heart healthy, wants to reduce the risk of injury and pain, and wants to feel and look strong in her body…resistance training beats cardio. If you’re in the position of having to make a choice between a strength or cardio workout, I’m making the choice for you, its resistance training). Here is why:

1. Resistance training can improve your VO2 Max. V02 Max refers to the maximum amount of oxygen that an individual can utilize during intense or maximal exercise. This measurement is generally considered the best indicator of cardiovascular fitness and aerobic endurance. Activities like running and spinning are often what we think of when we hear the term “cardio”, and we often associate those activities with improved cardiovascular health (heart health). And our assumptions are correct. Regular participation in activities like those most likely will improve your V02 Max/aerobic capacity. However, studies also show that resistance training, specifically various forms of circuit training, will also improve your cardiovascular health/V02 max. 

2. Two for One: As mentioned above, the right resistance training workout will improve your cardiovascular health. Performing a 30-minute circuit training workout with 6-10 different exercises, three days per week is enough to improve your heart health, but also provides you with all of the benefits of strength training, like bone health, disease prevention, and blood sugar regulation. So if you’re like most moms and can’t imagine fitting in any more than short 20-30 minute workouts a few days per week, resistance training will cover both your strength and aerobic needs.

3. Aesthetics: Having a baby can change the shape of your body, and this goes beyond weight. You might notice more rounded shoulders, a flatter but, or fat in places it wasn’t before. Resistance training specifically targets your muscles, and with the right program, you can build back your glutes, improve your posture, and increase your lean mass. Resistance training is essential if you’re trying to reshape your body. Not to say cardiovascular training will not do that, but it’s more of a side effect than an intention. 

So am I saying cardio activities like dance and brisk walking are not beneficial for moms? Nope, not at all. If you enjoy them and it’s something you can stay consistent with, then by all means you should do it. If you want to do a family bike ride every weekend or run a half marathon then yes, cardio can be an important part of your exercise program. If you enjoy the endorphins running produces, or if you’re exercising to lose weight then cardio might be great for you (side note, cardio isn’t better for weight loss, but it’s an additional way for you to burn calories outside of strength workouts). However, if your goal is to maintain general fitness and you want to maximize the benefits of exercise in the least amount of time…then resistance training IS better for moms. At least in my opinion.

If you need guidance, find a program that is right for you!