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THE FIRST WORKOUT: A MOM’S GUIDE TO STARTING AGAIN

If you’ve been staring at your shoes, your calendar, or that “sign up” button and feeling unable to make the first move... you are not weak. You are normal.

For moms especially, the first workout back can be weighed down with:

  • Fear of being out of shape

  • Worry about being judged

  • Discomfort or disconnection from your own body

  • Guilt for how long it's been since you've moved

  • Anxiety about whether you’ll last through class

Here’s the truth no one says out loud:

The first workout is emotionally harder than it is physically.

And that’s exactly why it matters so much.

WHY THE FIRST STEP FEELS SO BIG

There’s actual science behind why starting feels overwhelming — and why doing it once changes everything.

What research tells us:

  • Action creates motivation, not the other way around. Studies in behavioral psychology show that people often wait to feel ready, but confidence actually builds after we act — not before.

  • The Zeigarnik Effect suggests that unfinished tasks create mental tension. Once you begin, even imperfectly, your brain feels relief and momentum.

  • Identity-based habits matter more than outcomes. When you show up once, you start shifting your identity from "I should work out” to “I’m someone who shows up.”

So if you’re waiting for:

  • more energy

  • more confidence

  • more time

  • more motivation

You might be waiting on the very thing that only comes after you take the first step.

WHAT TO EXPECT WHEN YOU START AGAIN

Yes, starting is what moves you forward. But that doesn't always mean starting feels immediately good.

Let’s set real expectations (instead of Instagram ones).

On the first day you will probably feel:

  • Awkward

  • Out of breath

  • Behind

  • Sore in new places

  • Unsure if you “belong”

BUT you will likely also feel:

  • Proud in a quiet way

  • Relieved

  • Stronger than you expected

  • Encouraged by other moms

  • Hopeful for the first time in a while

Both can absolutely exist at the same time. It's about realizing that it won't feel "perfect" but it will feel like you're finally able to take a big deep breathe.

Here's what the first few weeks usually look like . . .

  • Week 1: Everything feels harder than it “should.” You question some things, you second guess, you almost don't show up the 3rd day.

  • Week 2: You start to feel capable again. You're pleasantly surprised by how good you feel. You're laughing during your workout and making new connections (to a community and to yourself).

  • Week 3: You start to feel like yourself. You're in it now. You're riding a way of excitement emotionally. Your body is adapting to these new workouts. And you start noticing the benefits in other areas of your life.

WHAT HELPS MOMS CONQUER, NOT QUIT

Research on exercise adherence consistently shows that moms are more likely to stick with fitness when they have:

  1. Social support

  2. Flexible expectations

  3. Permission to be imperfect

Not extreme discipline. Not guilt. Not punishment workouts.

Sustainable fitness for moms looks like:

  • Showing up even when it’s messy

  • Choosing consistency over intensity

  • Letting community carry you when motivation dips

You don’t need a perfect routine.

You need a simple way to begin again.

Download our free STARTING AGAIN CHECKLIST to help you take the first step.

A NOTE FOR THE MOM WHO’S STILL HESITATING

If you’re reading this thinking, “This sounds great… but I’m still scared,” then this part is for you:

You don’t need to be confident.

You don’t need to be ready.

You don’t need to be perfect.

And you don't have to go it all alone.

The hardest part isn’t the workout. It’s walking up to the warmup circle for the first time... fill out this form to grab a free first class.

Once you do, the only question you'll have is why you didn't do it sooner.