Podcast Episode #246
Setting Realistic Fitness Goals During Pregnancy and Postpartum, especially during winter
Finding It Hard to Stay Active This Winter? Here’s Your Friendly Nudge from FitNest Mama
If you’re feeling stuck in a winter motivation slump—whether you’re pregnant, recently had a baby, or you’re deep in the motherhood juggle—this episode is for you. I’m chatting through how to gently get moving (even when you’d rather hibernate!), with realistic advice that fits busy, tired lives. Plus, I’ll introduce the brand new Winter Warmer Challenge inside FitNest Mama.
In this episode:
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Why you don’t need to rely on motivation to exercise
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Setting realistic fitness goals as a mum or mum-to-be
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How short, gentle movement can boost your energy and wellbeing
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Tips for adapting workouts around pregnancy, postnatal life, and endless to-do lists
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The power of consistency (not perfection) for long-term health
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Building small habits that last—even when it’s cold and dark outside
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All the details on the Winter Warmer Challenge: weekly live workouts, community support, and how to join (with a free 7-day trial for new members)
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In this article you'll find tips to:
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Set realistic exercise goals for pregnancy that fit your current lifestyle
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Overcome the winter motivation slump and keep moving, even when it’s cold
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Build a consistent movement routine with short, achievable workouts
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Adapt your fitness plan around sleepless nights, pregnancy fatigue, and a busy schedule
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Choose gentle exercises that support pregnancy and postnatal recovery
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Develop habits that last beyond winter for long-term wellbeing
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Stay accountable and supported through online communities and challenges
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Be kinder to yourself by letting go of perfection and focusing on small wins
How to Set Realistic Exercise Goals for Pregnancy This Winter
When it comes to staying active during pregnancy—especially through winter—motivation can feel in short supply. With darker mornings, colder nights, and the endless juggle of pregnancy or new motherhood, it’s all too easy to slip into hibernation mode. But setting the right exercise goals for pregnancy can help you feel stronger, more confident, and better supported, no matter the season.
Why Motivation Isn’t the Key to Exercise Goals for Pregnancy
If you’re struggling with energy and motivation right now, you’re definitely not alone. Many women, whether they’re pregnant, newly postnatal, or years into motherhood, find it tough to keep moving when it’s cold outside and life is feeling busy.
But here’s a gentle reminder: you don’t need to feel endlessly inspired to achieve your exercise goals for pregnancy. Motivation is fleeting—it comes and goes, especially when you’re tired or stretched thin. What really makes a difference is having a realistic, achievable plan that fits your life right now.
The Power of Small, Consistent Steps
Rather than aiming for perfection or comparing yourself to what others are doing (or even what you did pre-kids), it’s important to focus on small, regular actions. Even five or ten minutes of gentle movement can help boost your energy, support your pregnancy wellness, and set a positive tone for your day.
Short bursts of movement, done regularly, are far more sustainable—and far less daunting—than trying to overhaul your whole routine overnight.
How to Set Exercise Goals for Pregnancy That Actually Work
- Be realistic: Life with pregnancy, newborns, or toddlers looks different every day. Set goals based on your current situation, not your old workout routine or someone else’s highlight reel.
- Adapt to your season: Sleepless nights, full-time work, childcare, and pregnancy fatigue are all real factors. Your exercise goals for pregnancy should honour what you’re capable of right now.
- Celebrate consistency over perfection: Don’t worry if every workout isn’t perfect. Regular, gentle movement is more important than an intense session once in a blue moon.
Join the FitNest Mama Winter Warmer Challenge
This winter, we’re excited to launch the Winter Warmer Challenge inside FitNest Mama—a three-month programme designed to help you set and achieve exercise goals for pregnancy (and beyond) in a way that truly works for you.
What’s included:
- Weekly live workouts you can do from home, whether you have 10 or 20 minutes.
- Live check-ins and goal-setting sessions, tailored for mums at every stage—pregnancy, postnatal, or further along.
- A supportive community to keep you accountable, motivated, and connected.
The challenge is completely free for all existing FitNest Mama members, and there’s a free 7-day trial for anyone wanting to try it out. There’s nothing to lose—just plenty of support and a chance to start feeling stronger and more confident this winter.
Start Small and Be Kind to Yourself
Wherever you are on your motherhood journey, remember:
- You don’t need to wait for motivation—just take one small step today.
- Your exercise goals for pregnancy are valid, even if they look different from before.
- The FitNest Mama community is here to support you through every season.
Ready to set some realistic, feel-good exercise goals for pregnancy this winter?
Let’s move together—one gentle step at a time!
** This podcast has general information only. Always seek the guidance of your doctor or other qualified health professional with any questions or concerns you may have regarding your health or medical condition.
Links
Free Birth Prep Session: https://www.fitnestmama.com/pregnancyworkshop
Preparing for birth Pelvic health checklist
Free 7 Day Trial Pregnancy Workouts
Free 7 Day Trial Postnatal Workouts
Instagram @kathbaquie.physio
