3 Pregnancy Fitness Mindset Shifts to Keep You Strong and Healthy

Pregnancy can cause your fitness routine to shift, which can be mentally and physically challenging. Many things change, including how you look and feel, and it’s okay to have mixed emotions. These three pregnancy fitness mindsets will help you feel confident in your training as you move through your workouts.

The MINT Prjct has three pillars: Movement, Mindset, & Nutrition. We’ve found that shifting your mindset around your fitness goals during pregnancy can have a significant impact on helping you feel your best and focus on your long-term goals.

Here are three ways to shift your mindset around your pregnancy fitness.

Shift 1: Training Goals in Pregnancy

Many enter pregnancy after years of focusing on aesthetic and performance goals. These goals need to shift during pregnancy. This change is one of the first things we see affect a pregnant woman's mindset during pregnancy.

In pregnancy, we recommend shifting your mindset towards maintaining and promoting overall health for both you and your baby and focusing on longevity. 

Focus your fitness routine on staying active, reducing stress, and improving your strength and stamina to prepare for labor and motherhood. Keep emphasizing feeling good and healthy rather than achieving a specific look.

You may not always feel like spending an hour in the gym, and that’s okay! Getting in a light walk or mobility session to help you feel good some days is a great choice. 

The MINT Pjrct created a Pregnancy Mobility Program in collaboration with pliability and 6x CrossFit Games champion Tia-Clair Toomey-Orr. You can check it out here.

Other Tips for Shifting Goals During Pregnancy

1. Follow a Pregnancy Fitness Program 

Following a program can help you shift your mindset so you don’t have to feel like you’re constantly modifying, but simply following a program built for this chapter of your journey.

The MINT Prjct designed a Trimester 2 & 3 pregnancy program with the intent to help you maintain your strength (within reason), keep you moving, clear the confusion around what exercises you should be performing, and gradually reduce, then eliminate movements that place extra pressure on the core and pelvic floor during the second and third trimesters of your pregnancy so that you can be confident in your movement during this already challenging time.

Get 20% off with code WAG.

2. Find a Professional Coach or Gym

A coach trained in working with pregnant clients can help ensure your training aligns with the goals you’ve set for your pregnancy and long-term health. Ask your coach if they’re certified in prenatal training or if they can refer you to someone who is. 

No matter what, setting clear goals for your training during pregnancy gives you something to connect to when working through modifications and mindsets that change as your body changes.

Shift 2: Can vs Should

We always tell mamas to ask themselves, “Should I do this?” instead of, “Can I do this?” In pregnancy, there are a lot of movements that you likely can still do but may not be the best for your changing body.

For example, you may be able to complete high-impact movements like running and double-unders physically. Still, we recommend modifying those movements due to their high demand on the pelvic floor.

If you have to ask, you probably already have the answer.

This means if you’re questioning whether a movement is right for you, you should probably skip it for the time being. Remember, you have the rest of your life to return to the movements you modify in pregnancy. Remind yourself of the goals you have set from Shift One.

Shift 3: Comparison

Yowzas, this might be the most challenging mindset shift of them all. 

Comparing Yourself to Other Pregnant Individuals

In the day and age where you can grab your phone and scroll through hundreds of photos and videos of other women working out, it can be tough not to compare yourself to others on social media or at your gym.

Remember that everyone’s pregnancy journey is different. This is another reason to set goals for yourself. Reflect on them and say, “It’s awesome that she’s doing that movement right now. It’s okay that it doesn’t align with my goals and body.” You can admire the work of others while still giving yourself credit for the work you are doing, too.

Comparing Yourself to Yourself

The comparison you make between your pregnant self and your pre-pregnancy self is often overlooked. It can be really challenging to see your body and performance change. You may not look and feel like yourself.

Remember that your body is doing amazing things—you’re growing a human, and that’s really hard! Continue to shift your mindset to recognize that this chapter is different. There is no comparison to your pre-pregnant self. This phase is temporary and things will shift back in their own time.

Find a group of other moms who can support and understand where you’re at in your fitness journey.

When you join any program from The MINT Prjct, you get access to the army of women who are getting strong together through pregnancy, postpartum, and forever postpartum.

Get 20% off with code WAG.

In summary, set new goals for YOUR pregnancy journey, adopt a “can vs. should” mindset, and focus on your goals in this chapter instead of comparing yourself to anyone else. You got this, Mama!