Master Mom Fitness

Mastering Mom Fitness

Moms, Personalize Your Exercise Plan With This Quiz!

Play the video and when you're ready take the self-assessment.Ready?

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Mastering Mom Fitness

Choose the answer that sounds most like you.

QUESTION 1/5

Exercise and workouts are important, but general physical activity has huge emotional/physical health benefits. Describe your lifestyle.

B

Sedentary (spend most of the time sitting or in the car)

A

Active (spend a lot of time standing and walking)

Mastering Mom Fitness

Consider the following...

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• If you have an active lifestyle: this usually means you have a dog you’re walking, you have a job that keeps you on your feet, your home taking care of a child, or you live somewhere where walking is part of your commute or errands. If this is the case then you should consider exercise that best compliments this. If you already walk a lot, then adding more walking for cardio might not be necessary. If you’re on your feet all day, saving an intense workout for the evening might feel like a struggle.

• If you have a sedentary lifestyle: this usually means you’re spending most of your time sitting, and often in front of a computer. Before focusing too much on structured workouts, your goal should be to get more activity in your daily life. Maybe a short walk to begin and end your day, or taking calls while stretching. Thirty to sixty minutes of structured exercise each day is not as meaningful if you’re not moving for the rest of the 23 hours. You probably have issues with tight muscles, poor posture, and soreness and that will impede your fitness routine if you don't also address your daily lack of movement.

Mastering Mom Fitness

Choose the answer that sounds most like you.

Strength training is key for moms. It helps you prevent back pain, maintain a healthy weight, sleep and improve mental health. What is your experience with strength/resistance training?

B

Experienced

A

Beginner

QUESTION 2/5

Mastering Mom Fitness

Consider the following...

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• Beginner: pay attention to the pace of your workouts. Initially, you’ll probably want to avoid workouts that move through exercises at a quick pace, as you’ll want to be able to really focus on technique. If you have the option to work with a personal trainer, that can be helpful for feedback as you get started. If not, make sure to check your form in a mirror and listen to all of the cues if following an instructor.

• Experienced: if you’re confident in your form and familiar with most exercises, you might be able to get more from your workouts by making sure you’re using the right muscles at the right time. Pay attention to whether the correct muscles are dominant, or firing first in the exercise. Also, remember you’re in a new phase of life so don’t assume your old workout routine is best for you now. Even experienced exercisers need to re-evaluate their needs.

Mastering Mom Fitness

Choose the answer that sounds most like you.

Consistency is key to progressing and seeing results. How consistent are you with exercise?

C

B

Not consistent or have never exercised before

A

Consistently exercising 150 min/week (2x/wk strength) for at least 1 month

QUESTION 3/5

Mastering Mom Fitness

Consider the following...

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If you’ve been exercising consistently and meeting the health guidelines: assess whether you’re content with your current level of activity and if the frequency, duration, and type of exercise is aligned with your needs at this stage of motherhood. Determine if your current program is getting you closer to your goals, and if not what needs to change? What you did before becoming a mom may not be what you need now to meet your priorities and goals.If you haven’t been exercising consistently: let’s figure out why. You should first determine what your barriers are and begin to consider ways to realistically overcome them. Before any action can take place, your awareness of obstacles and confidence in your solutions need to be there. Being new to exercise can feel overwhelming, but remember a lifetime of physical activity doesn’t happen all at once so it’s OK to start small. If you want it to be sustainable, it has to work for you.

Mastering Mom Fitness

Choose the answer that sounds most like you.

QUESTION 4/5

Exercise should be your tool to feel strong and confident. The way you feel as you move through your day is important. In general how do you feel each day?

B

I feel tight and sore. I don't move like I used to

A

I move well with little discomfort or pain

Mastering Mom Fitness

Consider the following...

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• If you move well: this usually indicates that you don’t have any major weakness or deficit impacting how you move, which means you can focus on a well-balanced program that includes the movement patterns, and the muscles that need emphasis based on your stage of motherhood and fitness goals.

• If you have discomfort throughout the day: it will be important for you to identify the cause. Are muscles too tight? Too weak? Is it your posture or daily habits? You’ll want to prioritize those muscle groups/habits, meaning if you only have 10 minutes for exercise, that’s what you work on. If you’re doing a full-body workout, you’ll want to make sure it improves those things and doesn’t make them worse. If any of my clients use the word “pain” during their assessment or are inhibited by their discomforts in daily life I recommend seeing a medical professional. This doesn’t always mean you can’t exercise, but you’ll want to make sure you have no contraindications and that your fitness program aligns with treatment. For moms, it is not uncommon to work with a pelvic floor therapist during and after pregnancy.

Mastering Mom Fitness

Choose the answer that sounds most like you.

Finding time for fitness is one of the biggest challenges for moms. This is one barrier you need a plan for in order to succeed with any exercise program. How much flexibility do you have in your schedule?

B

my schedule is routine, not much wiggle room

A

my schedule is busy, but flexible

QUESTION 5/5

Mastering Mom Fitness

Consider the following...

NEXT QUESTION

• If you have a flexible schedule: you may have more opportunities to find time to work out and have the benefit of rescheduling a workout if you miss the time you originally planned. The downside to this is that leaving your workout time flexible might mean more distractions and that other things end up getting in the way. Consider scheduling your workouts if you feel you’re often getting to the end of the day realizing your to-do list was too long and you didn’t get a chance to exercise.

• If your schedule is pretty fixed: this may seem like a disadvantage, but it can actually be positive to have a set time for exercise. Finding a time block for exercise within your routine and sticking to it will give you the most chance of consistency. You may find it harder to attend group classes offered at specific times, so consider home options. This also means you have to hold yourself accountable because more often than not if you miss your set time, you won’t find another time to make up for it.

Mastering Mom Fitness

You've Finished Part One of the Self Assessment!

If you'd like to continue your self-assessment and move on to"Barriers & Solutions", click one of the buttons below. BONUS: you'll get a free download of all of the information in parts 1 and 2!

C

Take me to part 2

A