Hey, we need to talk about something.
As you know, our lives completely flipped upside down recently when we welcomed our first baby into the world. It’s easily the most amazing thing we’ve ever done, but let’s be totally honest: it is a massive shock to the system.
Sitting here in the thick of the newborn haze, we realized we couldn’t keep running Unity23.fitness without addressing the elephant in the room. We see so much pressure online about “snapping back” or staying on top of your grind. But now that we’re in it, we want to give you the real, unfiltered advice we’re living through right now—person to person, friend to friend.
Here is exactly what we wish someone had sat us both down and told us, broken down for both mums and dads.
1. Shift from “Performance” to “Protection”
Forget hitting personal bests right now. Your body is running a marathon on broken sleep. High stress and low sleep raise your cortisol levels, which physically breaks down muscle mass. Your only goal right now is protection—keeping the strength you have, not pushing for more.
- Advice for Mum: If a full workout feels impossible, ditch it. Instead, “snack” on exercise. Do 10 bodyweight squats while the kettle boils, or a few lunges across the living room. These tiny 5- or 10-minute snippets keep your muscles active without draining the energy you need to get through the day.
- Advice for Dad: We still want to see you coming into the gym, but drop the pressure to smash out a massive 50-minute session. Showing up for just 10 to 15 minutes is more than enough. Move some weight, clear your head, and go home. Consistency beats intensity every single time right now.
2. Don’t Try to Start from Scratch with a Newborn
If you are currently pregnant or expecting, please hear us: the time to build your foundation is now, not after the baby arrives. Trying to start a fitness journey with a sleep-deprived newborn in your arms is a recipe for burnout. Start in pregnancy to protect your future health.
- Advice for Mum: Focus heavily on your pelvic floor and deep core activation during pregnancy. Don’t be afraid of the weights room; lifting weights safely keeps you strong for what is to come. Just make sure to modify your movements and avoid lying flat on your back after your first trimester. If you want to make sure you are keeping safe while lifting, book a callback with us here—we’ve got your back.
- Advice for Dad: Your health and fitness matter just as much here. You are about to do a million repetitive reps of lifting heavy car seats, awkward prams, and a rapidly growing baby. If your back, core, or shoulders are weak, you will get hurt. Strong mums are vital, but active, resilient dads are absolutely essential for the team.
3. Comparison Will Honestly Kill You
We’ve felt it too. You look in the mirror and you might not fully recognise the person looking back at you. Stop looking back at who you used to be, and start looking forward to the stronger parent you are becoming.
- Advice for Mum: Your body spent nine months stretching and shifting to grow a literal human—it is not going to “snap back” in a few weeks, and it shouldn’t. Ignore the influencers with the flat stomachs two weeks post-birth. Stick to the 6-week rule of zero high-impact moving until your GP clears you. Until then, focus purely on gentle walks and deep breathing to heal.
- Advice for Dad: Don’t compare your current gym routine to your pre-baby routine. You might feel frustrated that your strength is dipping or you missed a session because of an explosive nappy. Let go of the guilt. Your progress isn’t gone; your priorities have just temporarily shifted to looking after your family.
4. They are Watching Everything You Do
Having a baby makes you realise really quickly that kids don’t do what you say; they do what you do. The habits we build and display right now in our home are the exact blueprints our kids are going to copy. Healthier and happier starts now.
- Advice for Mum: You are a key role model for a healthy lifestyle. Prioritising your health isn’t selfish; it is essential. When you eat well and move your body, you protect your mental health and energy, showing your kids how to look after themselves too.
- Advice for Dad: Be the role model. Let your kids grow up seeing that fitness and healthy eating are just a normal, non-negotiable part of daily life. Show them what a healthy, active lifestyle looks like by living it yourself, starting from day one.
We are navigating this day by day, just like you. Let’s promise to give ourselves some grace, keep moving when we can, and remember that taking care of ourselves is the best gift we can give our kids.