Mediterranean Post Natal Strength Series: Rebuild your Strength, One Workout at a Time

Ease back into movement with the iFIT fitness app. The Mediterranean Post Natal Strength Series offers short, supportive workouts designed to help you rebuild strength, improve stability, and feel more confident after pregnancy—one step at a time.

As iFIT celebrates Mother's Day, we recognize members of our Community and the incredible impact motherhood has had on their fitness journeys. The remarkable moms we’re spotlighting are just a handful of so many more who show strength, resilience, and determination every day as they juggle the rewarding — but challenging — demands of motherhood while prioritizing their own health and well-being. Their stories remind us that no matter what life throws our way, we have the power to overcome obstacles, achieve our goals, and inspire others in the iFIT Community to push themselves to new heights. How did motherhood change your approach to health and fitness? Kelly D. (mother of three, ages 11 mos., 3, and 6): “Watching your body change throughout pregnancy is a wild ride. It’s such a miracle that it can drastically change in such little time. It can also play with your mind and psyche quite a bit. However, I knew working out would only benefit my [babies] and me in the end, and after my last pregnancy, I ran a 10-mile race at four months postpartum!” Stephanie A. (mother of one son, age 8): “As my son got older and life gave more twists and turns, fitness became more about being a role model to him. I wanted him to see his mom making health and fitness a priority. I also wanted him to see that hard things can be accomplished if you set your mind to it.” Beth F. (mother of one, age 3): “[My son] was born right before COVID. As we had adopted, I had hoped to have plenty of time to exercise while on my leave. Instead, I didn’t have anyone to watch him, and [I] got out of the habit of exercising and gained a lot of weight. After about a year, I shifted my perspective and realized I needed to spend time on myself, exercising, and taking care of my mind and body.” What challenges did you face as a new mom to stick to your goals? Karen W. (mother of two daughters, ages 11 and 14): “Time is the biggest challenge! As much as possible, I have tried to balance having my time to work out as my personal time. [My] girls have [also] biked alongside me as I jog, and I have even gone on a jog with them to help them train for school cross-country races. Modeling this has become an amazing feeling and part of why I do it.” Allie P. (mother of three, ages 10, 7, and 3): “There wasn’t a lot of alone time for myself. I learned I have to work out early in the [morning]; otherwise, I’m too tired and overwhelmed by life to get it done. iFIT has allowed me to run at 4:30 a.m. safely.” Megan B. (mother of one son, age 13): “As a single mom, I am responsible for work, bills, school, homework, extracurriculars, etc. I told myself I get at least 30 minutes daily to myself for some exercise. Sometimes my son will join in with me, which I love even more!” How do you maintain your fitness routine as a mother? Beth Z. (mother of three, ages 16, 13, and 10): “I love iFIT [workouts] for motivation! It’s awesome having a personal trainer in my house, and I honestly feel like I know a lot of them personally.” Julia B.: “Physical activity is addicting, with positive benefits, mentally and physically. After a while, it becomes a part of your life, like brushing your teeth, and there’s no way you could live without it.” Karen W.: “The support of the iFIT family has been huge in keeping me accountable the last year and a half. Being able to talk with other moms about tips and routines also helps. I was lucky enough to gain a great friend in a run club in town, and almost nine years later, we still run together.” Do you have any tips for moms struggling to stay motivated to exercise? Trina G. (mother of one): “Remember that you have little eyes watching you now. Try and find ways where you can get out and move with your family. Go for a hike. Do laps around the zoo. Get creative! For example, I would do squats while my daughter was in her chest baby carrier while folding laundry!” Beth Z.: “Take it one day at a time, enjoy your babies, and love yourself. Any little bit of exercise you do is progress.” Stephanie A.: “[Remember] your why. Or multiple “whys.” Our goals are for real—and our kids see that! Someone is always watching.” Last but not least—what’s the best part of being a mom? Julia B.: “So. Many. Reasons. So many adventures and memories of my boys growing up. My oldest is in the Army, and my youngest is getting ready to graduate high school. I’m so proud of the men they have grown into.” Karen W.: “The most rewarding thing for me as a mother is watching my girls become strong, independent young women. Although this can cause clashes as they find their path, it is so amazing to see them tackle new things head-on.” Trina G.: “Seeing the world [through] a new lens. Knowing that there is this big beautiful future and I have a front-row seat.” From the early days of chasing after little ones to the years of balancing work and family, moms know firsthand the importance of taking care of their health and well-being. We are inspired by the many iFIT Community members who have embraced fitness as a way to honor their bodies and minds, all while juggling the demands of motherhood. Keep up the incredible work, mamas of the world! Your dedication and commitment are an inspiration to us all. Read more inspirational Mother’s Day stories 5 Ways for Mom to Get A WorkoutHow This Mother Got Fit After Pregnancy with iFIT Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.

From the iFIT Studio to her home gym and even French Polynesia, iFIT Trainer Elyse Miller is known for her toning and muscle-building workouts. Outside of her personal training career, she’s a mother of two young children! For Mother’s Day, we caught up with Elyse, who shared her motherhood experience with us. How do you balance your fitness career and being a mom? It’s a juggling act, but I wouldn’t change it! I like to include my kids in my work by bringing them along with me when I can. They’ve been able to travel quite a bit with me, which is awesome! When I’m teaching bootcamp classes back home, I often bring them with me to watch, join in (by doing their own version), or play with other kids while I’m training the mothers. I also try to get most of my prep work for classes done while I’m on breaks at the studio, so I can just focus on the family when I’m home. Were you active when you were pregnant? If so, what kind of activity were you permitted to do? Yes! I worked out until the day I delivered with both of my babies. Working out made me feel so much better. I was able to continue with my normal routine of running, cross training, and yoga throughout my pregnancy. Reflecting on post-pregnancy, what’s one piece of advice you’d give to new mothers who want to return to fitness? You’re not being selfish by making time for yourself. I know you’re tired. I know motherhood is exhausting, but you will feel so much better mentally and physically when you make time to strengthen yourself and move your body, even if it’s only 10 minutes. You’ll be a better mom for it! How do you encourage physical activity with your kids? My kids are young—five and seven—so we are still in this awesome phase of shaping them and building their love for movement. We spend a lot of time outside, using the world as our “fun gym.” We go on hiking adventures and play tag. We also do things like climb rocks, paddleboard, ski, and swim. We love it all and encourage our kids to try everything. What lessons do you hope to instill in them? I want them to have a strong foundation of faith, family, and fitness. I want them to be confident about who they are. The world can be tough, but when you know you’re loved and supported no matter what, you can reach for the stars without fear. I want them to know that persistence and hard work WILL pay off and that you can do anything when you just don’t stop! What activities do you enjoy doing together? I truly love it all, from just playing at home with toys and having a dance party to going on awesome adventures. One of my favorite activities is going stand-up paddleboarding with them. It’s so cute and fun to put them on our boards and paddle out to explore. We recently took the kids jet skiing for the first time, and it was incredible! They had smiles on their faces the entire time. How do you teach your kids about the importance of health and fitness? I do this organically rather than sitting down having an official talk or rules. I tell them about the importance of moving our bodies, so we can be strong enough to do all the fun things we want to do. I want them to see exercise as making us stronger and better from the inside out. We make sure we eat “nature food” (fruits and veggies) with each meal. I’ve taught them that too much sugar just makes you feel yucky. We talk about how we feel rather than our physical looks. What’s your favorite memory with your children? Tickle fights and our nighttime kisses. I do three kisses and say, “Goodnight, God bless you, and sweet dreams.” Then, they get the number of kisses for every year they’ve been alive. They love it. It is so sweet. What’s the most rewarding part of motherhood? Seeing what incredible human beings my children are becoming. I am so proud of who they are and could not be more thankful to be their mother. Disclaimer: This blog post is not intended to replace the advice of a medical professional. The above information should not be used to diagnose, treat, or prevent any disease or medical condition. Please consult your doctor before making any changes to your diet, sleep methods, daily activity, or fitness routine, especially if you are pregnant. iFIT assumes no responsibility for any personal injury or damage sustained by any recommendations, opinions, or advice given in this article. Always follow the safety precautions included in the owner’s manual of your fitness equipment.