Mind Pump: Raw Fitness Truth
Episode 2790 — How To Get in Shape After Having a Baby
Hosts: Sal Di Stefano, Adam Schafer, Justin Andrews, Doug Egge
Date: February 9, 2026
Overview
This episode dives deep into the often confusing and pressured journey of getting back in shape after having a baby. With decades of experience coaching thousands of women through pregnancy and postpartum fitness, the Mind Pump hosts cut through myths fueled by social media and “snapback” culture. They provide science-backed, health-first strategies focusing on strength, realistic expectations, and holistic well-being—for both body and mind. The tone is honest, empathetic, and sometimes blunt, with personal anecdotes and practical advice.
Key Discussion Points & Insights
1. Preparation Matters Most
- Before Pregnancy Is Critical:
- “The biggest key, in my opinion, to this is what we do before.” (03:24)
- Building muscle and metabolism before pregnancy makes recovery, delivery, and regaining strength significantly easier.
- “If you're really setting yourself up well and if you're thinking about this because you're thinking about having a baby, what you do before you get pregnant makes such a big difference.” (03:44)
- Muscle as Protection:
- Muscle aids metabolism, joint protection, and blood sugar control (helps prevent gestational diabetes).
- Being strong—rather than just lean—pre-pregnancy is crucial.
2. Realistic Timelines & Expectations
- Societal Pressure vs. Reality:
- There’s pervasive hype around quickly regaining pre-baby shape, but real healing is much longer.
- “Takes longer than you think to get things back to…normal.” (05:41)
- Actual research and experience: it can take up to two years to “feel like yourself again.” (18:50, 24:26)
- “Social media would have you believe otherwise. It actually takes a lot longer than they'll try to advertise… It takes about two years of doing things right.” (18:50)
3. Individualization and Postpartum Exercise
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Strength Training is King:
- Postpartum, strength training is superior due to its adaptability and impact.
- “Strength training is highly individualizable or modifiable. Physical therapists use strength to rehab people from injury; NFL coaches use it to make pros stronger. It's just how you apply it.” (09:20)
- “Other forms of exercise require more time… Strength training requires remarkably little time.” (10:22)
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Volume & Intensity:
- Two sessions per week (sometimes three, with one light) is usually optimal. Anything more is often too much.
- “About two days a week, maybe three, but usually two. More than what I said is almost always too much.” (13:43, 13:57)
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Re-learning Movement:
- Pregnancy alters muscle recruitment, core activation, pelvic floor function—so returning to “what you did before” increases risk of injury.
- “Muscle recruitment patterns are different and you need to learn how to reconnect… A physio ball kind of forces that.” (15:41)
4. Personal Stories — Lessons from Coaching & Family
- Adam and Justin on Their Wives’ Experiences:
- Second pregnancies often tougher; recovery can be longer if pregnancies are close together.
- “Each successive one gets a little bit more difficult because...you just got over recovering and then you have another one.” (05:41)
- Physical capacity and complications vary greatly between pregnancies, even for the same person. (06:20)
- Hardest Lesson: Hold Back, Don’t Overdo:
- Even well-trained women want to “jump back in,” but restraint is crucial.
- “The hardest part for me with Katrina was telling her not to do more… She felt good… but… you did all the hard work all leading up to this. Don't worry.” (14:39)
- Forcing a slow pace prevents injury and long-term setbacks.
5. Walking & Active Recovery
- Unsexy, but Effective:
- Walking is highly recommended post-birth—fits with caring for a newborn, reduces stress, supports recovery.
- “Walking is the best form of exercise… All of my postpartum clients, I would encourage them to walk several times a day.” (17:40)
- “It's really, like, reflective of active recovery...We want it to restore the body and get you reconnected.” (18:32)
6. Nutrition Mindset: Eat to Nourish, Not to Shrink
- Nourishing over Dieting:
- “If you approach your postpartum diet with the attitude of, I'm going to change my body composition, I'm going to lose weight, you will fail.” (18:50)
- Prioritize eating whole foods, enough protein and fat, plenty of fruits and vegetables; eat to be satisfied—not stuffed, not starved.
- “Eat to nourish your body… If you eat to nourish, the rest of it takes care of itself.” (18:50)
- Build Muscle, Don’t Cut:
- “Most clients at this phase say… trying to eat to lose fat. You should be eating to build muscle. That's the goal right now.” (21:09)
- Focusing on muscle growth will ultimately result in better body composition.
7. Expert Help & Pitfalls
- Hire the Right Coach:
- Experience matters: find a trainer with history working with postpartum women, ideally a woman who’s been through it herself.
- “Look for a female trainer who's already had kids, who has experience training postpartum clients.” (22:03)
- Avoid Group Fitness Classes:
- Programs like Orange Theory or F45 are not suitable postpartum—too much intensity, not individualized. (23:56)
8. Mental Health & Patience
- Exercise Supports Mental Health:
- Proper movement is a potent tool against postpartum depression or anxiety. (22:03)
- Patience is Key:
- “Be patient… This is time and time again… Your body isn't ‘back to itself’ for about two years… If you rush, it's gonna backfire.” (24:26)
- “You just grew a human. So, you know, let's be patient and calm down and take your time with it.” (25:00)
9. Free Resource
- Mind Pump offers a free postpartum guide: mapspostpartum.com (25:00)
Notable Quotes & Memorable Moments
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On Preparation:
“Building muscle is the best way to set this up… The best way to set up for pregnancy is to get strong. And in fact, getting too lean will make it hard to get pregnant.”
— Adam Schaefer, 07:01 -
On Recovery Timeline:
“You did all the hard work leading up to this. Don't worry… It feels like I want to get right back to where I was before. It's like, don't worry.”
— Adam Schaefer, 14:46 -
On Social Pressure:
“Social media would have you believe otherwise… It actually takes a lot longer than they'll try to advertise.”
— Adam Schaefer, 05:41 -
On Eating to Nourish:
“If you approach your postpartum diet with the attitude of, I'm going to change my body composition, I'm going to lose weight, you will fail… Instead, here’s the mentality: I’m going to eat to nourish. And as a side effect, you get great results.”
— Adam Schaefer, 18:50 -
On Strength Training:
“Strength training is highly, highly individualizable… The reason why it's key: you don't need a lot to get your body to change.”
— Adam Schaefer, 09:20, 13:55 -
On Coaching:
“Hire yourself an experienced, good trainer… Look for a female trainer who’s already had kids, who has experience training postpartum clients.”
— Adam Schaefer, 22:03
Important Timestamps
- 02:49: Opening reflections—biggest keys to postpartum fitness
- 03:24: Value of building strength BEFORE pregnancy
- 05:20 – 07:01: Lessons from hosts’ personal and client experiences
- 09:20: Why strength training is ideal postpartum
- 13:31: Common mistakes—doing too much, too soon
- 15:41: Importance of physio balls & relearning movement patterns
- 17:40: Walking and being active with a newborn
- 18:50: Recovery timeline; patience and realistic expectations
- 18:50 – 21:50: Nutrition mindset—eat to nourish, not to lose
- 22:03 – 23:49: How to find a qualified postpartum coach
- 23:56: Why to avoid group fitness programs
- 24:26 – 25:00: The two-year reality check and wrap-up
- 25:00: Free postpartum guide at mapspostpartum.com
Takeaways for New Moms
- Preparation before pregnancy sets the stage.
- Strength training—light, well-structured—is the safest and most effective way to rebuild.
- Expect two years for “full” recovery; be patient and gentle with yourself.
- Eat to nourish, not to shrink.
- Daily walks are powerful recovery tools.
- Don’t trust the social media “bounce back” narrative.
- The right coach matters—individualized, not group, and ideally experienced with postpartum clients.
If you want a practical, science-based, and compassionate guide for postpartum fitness, this episode serves it up—no gimmicks, no pressure, just real talk and expert wisdom.