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  • Tracy Rodriguez

How to Find Health and Balance as a New Mom

Updated: Jul 20, 2019

Have you seen those new moms who seem to have it all together? The ones who never miss a shower, effortlessly lose the baby weight and are cool and collected any time that they enter into a room?


Well this isn't a blog about how to become one of those moms. This is a blog about how to be real AND healthy. No make believe. No instafaking. We're doing this for real, y'all. So buckle in and get ready to start using these tips on how to find health and balance as a new mom.


1. Start a Routine Like Yesterday


Now if you're a new mother, this may seem unrealistic. Hear me out. Routines don't come in a one size fits all fashion and they don't have to be concrete. Even mothers of newborns can start using a routine and allow the baby to lead the sequence of events within that structure. Believe me, STRUCTURE IS YOUR NEW BFF.


With structure, things like self care and nutrition start to become more realistic. Without structure, chaos ensues and it tends to vacuum suck any routine for yourself straight out of the day.


Here's an example of an average morning for me:



Again, if my little one has other plans for the day, that's great. I let him lead the flow and sequence of the activities I have laid out for us. I just come up for the structure to flow within.


2. Make Nutrition a Doable Priority


Huh? Nutrition? What's that? I just got three hours of sleep and would be lucky if I could toast a pop tart right now.


Yeah, I hear you momma. This one is hard, but we can make it doable with the right tools. Here are some ways to squeeze that healthy food into a most likely busy day.


• Use your support system to watch the baby while you cook or to cook you a meal of your healthy choosing.


• Plan your simple and healthy meals ahead of time while you're on your phone and holding your little one.


• Meal prep so you can grab and microwave your meals through out the week.


• Use a crockpot or insta pot. Easy. Boom. Done.


• Keep a water bottle by you and full at all times.


3. Practice Intentional Self Care


I know you've heard it a million times. You might even feel like you already do a little bit of this. But I can promise you...we all need more. And I do mean need.


I recommend setting aside time to write a list of all of the things that you need to feel well taken care of. Pull from all areas of wellness including physical, spiritual, emotional and financial.


If you need to go to counseling for the stress of being a new mom or post partum depression... you do you boo. If you need to exercise three times a week to keep those happy brain chemicals flowing... write it on down.


After you've written your list, you can come up with a structure of days and times that you can include it in your schedule. If there are barriers, troubleshoot and search for solutions. You've got this and you're worth it.


4. Fitness, Fitness, Fitness


Like I said in the paragraphs above, fitness improves your mental health, strengthens you for your daily mommy tasks and helps you look and feel amazing. But who's got the time? And what are you supposed to do in the six weeks that you're not supposed to exercise?


Well for the first six weeks, I recommend treating your recovery the same way you would an injury. Rest is key to recovery. But similar to injury recovery, there are some movements that can help keep you active in the waiting (with the approval of your doctor, that is).


Walking is a girl's best friend when recovering from labor in the first six weeks.

After that, I recommend entering back into fitness slowly, so you don't cause injury or prolapse. Hip bridges, hip thrusts and transverse abdominus activation with your kegels (You Tube it) are all fantastic ways to enter back into fitness. Then as you're feeling good and your doctor approves, you can add more.


Just like your self care plan (which hopefully fitness is a part of), plan specifics on when and how to can get yo fitness on. Find friends on a similar journey. Do it together. It makes a huge difference.


5. Surround Yourself with Support


You are beautiful. You are strong. You are doing a fantastic job. But you are not meant to do this alone. One of the worst things that can happen to a new mom is isolation.


I think that as new moms, it can be easy to feel like you should be able to do everything on your own. Or like things are too busy right now for a social life. But like it's been mentioned time and time again, we won't have time unless we make time. And this is an important thing to make time for, sisters.


If you don't have community, there are a lot of amazing avenues where you can find it. Here are some options that you can look up on Google or Facebook:


• Hiking mom groups


• Story time at your local library


• Breast feeding groups


• New mom support groups


• Mommy and Me Fitness classes


I Want to Hear From You


What has your experience been as a new mom? Have any tips or experiences you want to add? Have questions? Contact me or leave a comment below.


Rock on, new mommas!

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