Let’s Be Frank About: Consistency
First of all, can we all agree that there’s a love hate relationship with physical activity. It can be such a damn pain to do it, but you never regret it because it feels so good. That being said, if you’ve ever trained for any specific goal, you know HOW MUCH WORK it takes to actually get there. Consistency is the name of the game, and it trumps all other factors (minus healthy(ish) eating), and we’re here to break down some tips to get you to where you wanna be.
Establish a Routine
For over a year now, I’ve been saving my Tuesday & Thursday mornings for workouts. It’s the first thing I do when I wake up and I try my very best to keep it as a non-negotiable. When it comes to any habit, but especially during pregnancy and postpartum there will ALWAYS be limiting factors; fatigue, nausea, pain, babies, should i shower instead? Although that lil voice in your head of “ahh maybe we don’t workout today” is extremely convincing, even just 10-15 minutes can make the world of a difference in how you feel physically and emotionally. Here are some tips for routine:
Discuss it with your partner (accountability!) and plan it at the start of the week.
Plan your workout backup IN CASE you don’t make your goal.
Honestly, I’m even open to you emailing me and being like Rachelle I wanna do this 3x/week and you email me every time it’s complete.
Start with the Basics
Master proper breathing and engagement techniques before progressing to more complex exercises. Introducing new movement when pregnant or recovering from birth can be intimidating. It’s why Frank is so big on education, so that you can understand the WHY and HOW. Begin with diaphragmatic breathing, learning how to properly engage your core and pelvic floor and make a littl eroutine out of that. Once that get’s easy, progress into more dynamic workouts that incorporates all the basics. Here are Frank’s favourite basics:
Incorporate Functional Workout Movements into Every Day
You’ll notice that a lot of Frank workouts replicate movements you use every day. The goal of working out is to make your life feel even lighter than easier. Why not turn your whole life into Frank workouts?
Add in your pelvic floor and core engagement into everyday movements especially if your pregnant & early post.
picking up a car seat — do it with proper squat form and exhale / engage as you stand up!
pushing a stroller uphill — correct that posture and use those glutes to lunge or step up your way up.
doing tummy time — work on those supermans / shoulder squeezes to sneak in some posture work.
Sneak in a couple reps here and there! My 75 year old mother will be 20 push ups on the counter top (nudie booty) before hoping in the shower. She also adds in a few squats before sitting into a chair but we don’t need to out do Chica.
This functional approach helps reinforce proper muscle activation throughout your day
How to save your workouts to your iCal
Use Visual Cues
Place reminders around your home to prompt your exercises. Sticky notes on the bathroom mirror or a water bottle with exercise instructions can serve as helpful visual cues.
A little post it on your bathroom mirror with the days you planned or a lil motivation memo.
Use the Frank App feature of booking your workout into your ical to send you a notification, in case you “forget.”
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Track Your Progress
Keep a simple log of your workouts. This can be as basic as marking an "X" on a calendar for each day you complete your exercises. keep track in your Health app on your iPhone! Seeing your consistency visually can be highly motivating.
Listen to Your Body
Pregnancy and postpartum recovery are unique experiences. More than ever it’s important to pay attention to how your body feels and adjust your routine accordingly. Whenever I’m working with clients I recommend testing the waters first and seeing how you feel. Do a lil, check in, so long as nothing worsens (and ideally things improve), keep doing! If you experience pain or increased symptoms, consult with your healthcare provider or a pelvic floor physiotherapist
It has been shown that doing physical activity in the morning can feel the best, especially if you’re experiencing pain. Cortisol levels are higher in the morning which can help curb uncomfortable sensations. Maybe try that out and notice the difference.
Keep in Touch!
As the founder of Frank, I love being in direct conversation with clients and Frank members. I made this whole this for you! I wanna know how it feels and if you need help. Never hesitate to DM me on instagram or email me directly.
Remember, consistency trumps intensity when it comes to strength training and pelvic floor/core recovery. Even a few minutes of focused exercises each day can make a significant difference in your recovery and overall well-being. Stay patient and persistent, and you'll reap the benefits of a stronger pelvic floor and core.
Written by
Rachelle Bonneville
Founder of Frank
