From Burnout to Balance: Why Intuitive Exercise Works Better for Mums

Let’s be honest: motherhood doesn’t exactly come with time, space, or energy to spare. The workouts you once loved? They now feel like another thing on the to-do list - and not the fun kind.

But what if exercise wasn’t another task to dread… and was instead the very thing that helps you feel more grounded, present, and energised?

Enter intuitive movement: the burnout-proof, mum-friendly, joy-driven approach to movement that works with your life, not against it.

The Problem with How We Learned to Exercise

Most of us were introduced to exercise with strings attached:

• “Do it to lose weight.”

• “Earn your treats.”

• “Be good, be disciplined, be better.”

No wonder our relationship with movement became tangled with guilt, shame, and shoulds.

Research supports this. According to a 2018 study published in Qualitative Health Research, women frequently report feeling disconnected from exercise when it’s framed as punishment or obligation rather than joy or self-expression. Add in the chaos of motherhood, and the last thing you need is a rigid routine yelling at you from your planner.

That internal conflict - the all-or-nothing mindset - is what creates the burnout loop.

You overcommit to a plan you can’t stick to. You “fail” once. So you quit entirely. Cue guilt. Rinse and repeat.

The Antidote? Intuitive Movement

Let’s get one thing clear: intuitive movement isn’t just lying on the floor waiting for inspiration to strike. It’s about tuning in to your body and choosing what feels supportive right now. Not what burns the most calories. Not what someone on Instagram said you “should” be doing. Just... what feels doable, nourishing, and kind.

That might look like:

• A brisk walk with a podcast while the baby naps.

• Ten minutes of stretching before the chaos begins.

• A dance party in the kitchen with your toddler.

It’s not lazy. It’s sustainable. And science backs that up.

Why This Works (Yes, There’s Science)

1. Consistency Through Autonomy
   Self-Determination Theory (Deci & Ryan, 2000) shows that when people choose movement based on intrinsic motivation (e.g., how it makes them feel), they’re far more likely to stick with it. Translation: you don’t need a strict plan - you need permission to move on your terms.

2. Mood Regulation
   Studies from The American Journal of Psychiatry show that just 15 minutes of movement a day can reduce the risk of depression by 26%. That’s huge when your days are filled with emotional labour and decision fatigue.

3. Reconnection in the Chaos
   Exercise isn’t just physical. It’s emotional re-entry into your own body - a grounding tool. And when done intuitively, it becomes a daily act of reclaiming control, confidence, and calm.

Burnout Isn’t Just Tiredness: It’s Emotional Overload

Burnout happens when we’re constantly giving without receiving - even from ourselves. Intuitive movement offers a way to receive again. Space. Breath. Self-trust.

And here’s the beautiful part: the more you practise it, the more consistent you become - not because you’re motivated, but because you’re no longer fighting yourself.

You’re not forcing movement despite your mood. You’re moving through it.

Real Talk: What Does This Look Like as a Mum?

There’s no one-size-fits-all here - and that’s the point. Let’s break it down:

Option 1: Seize the Opportunity

For the flexible types.
Set a goal like “move 3x this week” - no time slot required. Tally it as you go. That way you can be flexible with your schedule and eliminate the possibility that you’ll punish yourself for not doing something.

Option 2: Reprioritise with the Time Management Matrix

Movement isn’t “extra.” It’s essential. If laundry and emails are always top priority, you’ll never get to what matters most: your wellbeing. The time management matrix works like this: a grid of 4 squares labelled 'Important & urgent’, ‘Important & not urgent’ ‘Not important & urgent’ ‘Not important & not urgent.’ Quite simply, place your to do list for the week, month, day - however regularly you want to do it - into the grid with careful consideration. What you’ll start to see is what you can delegate to others, what you can eliminate entirely, and how to be clearer and intentional. It takes 5 minutes and will change your day completely!

Reframe it: movement is productive - for your mind, mood, and motherhood.

Option 3: Plan It Like an Appointment

Need structure? Use it. Pick your times. Treat them like non-negotiables. Better yet — get an accountability buddy and tell them when you’re moving.

Still Thinking, “But I Don’t Have Time”? Try This:

✅ The 5-minute method:
Commit to just five minutes. If it feels good - keep going. If not, you’ve still honoured your intention. Small wins matter.

✅ Track how you feel (not just what you do):
Keep a Feel-Good Log: one word after every movement. Proud. Calm. Awake. That emotional reinforcement? It rewires habits better than any streak tracker.

✅ Celebrate your consistency, not your intensity.

Challenge for the Week

Ask yourself once a day:
“What kind of movement would feel good right now?”
Then, if possible, do it. Even if it’s 2 minutes of dancing with your toddler.

Movement doesn’t have to be sweaty, scheduled, or structured to count.

It just has to be yours.

Final Thoughts: This Is About More Than Fitness

This is about:

• Getting out of survival mode.

• Modelling joy, not martyrdom.

• Moving like someone who deserves to feel good - because you do.

So let this be your invitation back to yourself. Not with pressure. But with possibility.

Because the truth is? The more you honour your energy and listen to your body, the more grounded you become - and from that place, anything is possible.

Why Mums Who Move Lead Differently

Motherhood has a way of demanding everything from you. Your energy, your time, your body - all spoken for by tiny humans and the invisible to-do list that somehow grows longer by the hour.

But here’s a truth not enough mums hear:

You are already a leader. And movement is the tool that helps you lead with more clarity, calm, and confidence.

Movement Isn’t About “Bouncing Back” - It’s About Moving Forward

In the thick of early motherhood, I was exhausted, touched out, and running on caffeine. The only time I felt like me again? When I moved. Whether it was a slow walk with the buggy or a stretch on the kitchen floor: movement gave me back my mind.

It wasn't about shrinking my body. It was about reclaiming space in my day - and in my identity.

The Mindset Shift: Movement = Leadership Training

Here’s where the magic lies: Every walk, stretch, or run isn’t just exercise - it’s leadership training in disguise.

• You’re choosing consistency in chaos.

• You’re building self-trust, one small promise kept.

• You’re proving (again and again) that you can do hard things, with heart.

That quiet self-trust? That’s the foundation of leadership. And you, my friend, are already leading - whether it’s through the school WhatsApp group, a group chat pep talk, or organising a walk for friends.

The Science Behind Movement and Leadership

You’ve probably felt it before — that post-run clarity, the way a walk clears your head, how your fuse feels just a little bit longer after a workout. But it’s not just in your imagination.

1. Movement Strengthens the Prefrontal Cortex (Your Leadership HQ)

Your prefrontal cortex - the part of the brain responsible for decision-making, impulse control, and emotional regulation - lights up during and after physical activity. This is the same area activated when you:

• Solve problems

• Navigate conflict with your partner/kids

• Hold boundaries

• Make values-based decisions

In short, moving your body sharpens the very skills that make you a strong, compassionate leader.

🧠 Neuroscience research shows that consistent aerobic exercise increases the volume and activity of the prefrontal cortex - especially in women.

2. Exercise Regulates Cortisol and Increases Resilience

Motherhood is a high-stress environment. Daily movement acts as a pressure valve for your nervous system - helping to manage cortisol (the stress hormone) and reduce emotional reactivity.

Less snap. More strategy.

That resilience carries into everything else:

• Responding instead of reacting during toddler meltdowns

• Bouncing back from setbacks

• Staying emotionally grounded in chaotic seasons

3. It Boosts Confidence and Self-Efficacy

Every time you move, even for five minutes, you cast a vote for your own capability.

• You show up for yourself.

• You keep a promise to your body.

• You remember you’re not just "mum"- you’re you, too.

This builds self-efficacy, or your belief in your ability to influence your own life. And guess what? That belief is the backbone of leadership.

👟 Studies in the Journal of Sport & Exercise Psychology confirm that physical activity directly boosts self-efficacy and leadership behaviour - especially in women.

Why This Matters So Much for Mums

Because too often, the story we’re sold is:

“You’ll lead once you’re rested. Once the kids are older. Once you have more time.”

But here’s the truth: 👉 You’re already leading.

Movement just helps you do it with more energy, emotional regulation, and vision.

And when you lead from a place of self-trust, presence, and clarity?

• Your family feels it.

• Your friends feel it.

• Your future - career, passion, purpose - becomes possible.

Movement isn’t just a tool for feeling better. It’s the foundation that helps you lead yourself - so you can lead others.

How to Start Leading Through Movement Today

1. Redefine Movement:

   Give it the kudos it deserves and recognise it as a tool that has the power to enable you to more. Cos you know what? Even if your motivation is to to shape up and get healthier, it’ll happen in all areas of your life anyway.

2. Move to Model, Not to Shrink

   Your kids don’t need a “fitspo” mum. They need to see that taking care of yourself is normal. People around you need to see the behaviours you adopt. Model the behaviours you expect from yourself and make that normal.

3. Reframe the Guilt

   Guilt often shows up when we’re stepping into growth. It doesn’t mean you’re doing it wrong. It means you’re doing something brave. It means you’re placing value on yourself in the same way you would expect others too in your team as a leader. It means you understand that you’re being the best version of yourself, and you know what? Your team will follow you.

Let’s Keep the Conversation Going

Movement isn’t about discipline or six-packs. It’s about coming back to yourself so you can show up more fully for everything (and everyone) else.

💬 I’d love to hear from you: How does movement help you lead? What shifts in your parenting, work, or confidence when you take time for yourself?

DM me the word LEAD on Instagram, or drop a comment. I read every one.

Because this isn’t just about workouts.

It’s about reclaiming your energy, your identity, and your power.

New Place, New Pace: Why Running on Holiday Could Change Everything

Want to Start Running but Don’t Know Where to Begin? Try Taking Your Trainers on Holiday

Let me guess.

You keep telling yourself you want to run again. Or maybe for the first time ever.

You scroll past reels of smiling runners at sunrise, feel that little nudge of envy… then promptly overthink it into oblivion:

"What if someone sees me?" "I don’t look like a runner." "I’ll start when I feel more confident."

Sound familiar?

Here’s a truth bomb for you: waiting to feel confident before you start running is like waiting for your toddler to nap perfectly so you can relax. It might happen… but let’s not bet your sanity on it.

If you’ve been stuck in start-again limbo, I want to offer you a fresh idea:

Take your trainers on holiday.

Here’s 5 reasons why running on holiday might just be the confidence-reset you need:

1. Nobody Knows You There (Freedom from Judgement)

A 2022 Sport England report found that 63% of women avoid exercise because of body image worries or fear of judgment. Sixty-three percent.

That’s not laziness. That’s self-consciousness, perfectionism, and comparison in action.

But on holiday?

No one knows your story. No one cares what you look like in leggings. And you’re far less likely to bump into Becky from baby sensory.

That anonymity is freedom. And sometimes, a new place is the perfect space to try something new without the mental chatter.

Mindset Shift: Confidence isn’t a prerequisite. It’s a result.

Try this: Lay your kit out the night before. Go for a short walk/run first thing. No expectations. Just movement.

2. Holidays Are Already Relaxing (So Use That Energy)

Ever noticed how holiday-you wakes up before the kids and actually enjoys the quiet?

There’s less pressure. Fewer time constraints. And a blissful absence of packed lunches.

Which means your nervous system is calmer. And you’re more open to trying something for you.

Running in that early stillness can become sacred: a mini escape within the escape.

Mindset Shift: You don’t need a strict plan. You need a soft window.

Try this: Choose one morning to run/walk before breakfast. Bonus points if it includes a sunrise. Even better? Set yourself the simple goal of just getting up and out on day one. Walk, run, mix both — no pressure. Just start. That small first win sets the tone.

3. Movement Outdoors Is Scientifically Proven to Boost Your Mood

A study from the University of Essex found that just five minutes of outdoor movement boosts mood and self-esteem. Other research shows that exercising in natural environments (as opposed to indoors) significantly reduces feelings of tension, anger, and depression while increasing energy levels and overall psychological wellbeing.

Nature-based movement taps into our nervous system, helping lower cortisol and stimulate serotonin. It’s like a nervous system reset in motion.

Fresh air + novelty + endorphins = mental reset.

And when you're on holiday, everything feels more vibrant. Even a 12-minute jog through sleepy streets can feel like soul-care.

Mindset Shift: Exercise isn’t punishment. It’s permission.

Try this: Treat your holiday run as your mindset anchor—not a "workout." Take in the smells, the sounds, the views. Let it feel good.

4. You See More When You Run (And It Feels Like Play)

Walking is lovely. But running? It’s like switching the lens to wide-angle.

You find hidden alleyways. Sunlight on tiled rooftops. The quiet hum of a town waking up.

You get to experience the place as a local, not a tourist. And yes, movement can be magic.

Running also offers something powerful: autonomy. You pick the route. You choose the pace. You decide the moment. There’s no instructor barking orders or routine dictating the flow. It’s you and your body. That can feel vulnerable at first, but it’s also what builds strength.

Autonomy is one of the most important elements of sustainable habits. Because when you’re in control, you’re more likely to return to it again and again.

Mindset Shift: Running isn’t about performance. It’s about perspective and personal power.

Try this: Pick a route with views: beach path, riverside, city streets. Run slow. Stop for photos. Make it part of the adventure.

5. You Break the All-or-Nothing Cycle Before It Starts

If you’re a mum, you know the script:

"I can’t start now… we’ve got a trip coming up." "I’ll wait until we’re home and in routine."

But guess what? Life never stays in routine.

Starting during a holiday - when you’re out of your usual rhythm - proves to your brain that movement can be flexible. It doesn’t need ideal conditions.

And that belief? It sticks.

Mindset Shift: You don’t need the perfect time. You need a brave first step.

Try this: Journal for 5 minutes post-run. Note how you feel emotionally, not physically. Let your feelings guide your future.

Final Thoughts: This Isn’t About Running. It’s About Reclaiming You.

Taking your trainers on holiday isn’t about streaks, stats, or sweaty selfies.

It’s about identity. It’s about joy. It’s about remembering what it feels like to move because you want to.

When no one’s watching. When the pressure is off. When you let yourself take up space again.

So pack your kit. Dust off your mindset. And run into the next version of you: one brave, beautiful step at a time.

Share your holiday running photo and tag me @itsemmapickford. I’d love to cheer you on!

3 Guilt-Free Wellness Resorts Where Mums Can Truly Recharge (with Kids in Tow)

What if your next family holiday didn’t feel like another job to manage? What if it gave you space to move your body, breathe deeply, and be fully present, without sacrificing your kids’ joy?

If you’ve ever come back from a trip feeling like you need a holiday from your holiday, this one’s for you. Because here’s the truth: mums deserve to feel well on holiday, not just after it. You don’t have to press pause on your movement, your rest, or your identity just because you’re packing for four.

This is your gentle nudge toward a new kind of break. One where wellness, freedom, and family joy can all belong in the same suitcase. Here are three of my favourite wellness-focused, family-friendly resorts in Spain and Portugal where you can move, play, rest, and reconnect, without guilt, grind, or having to "earn it."

Nobu Hotel Ibiza Bay, Spain

Best for: Mums who want sunrise yoga, barefoot kids, and sushi that feels like self-care

You arrive at Nobu Hotel Ibiza Bay and within minutes, something shifts. The kids are off at their first beachside sushi class, your trainers are unpacked, and you’re sipping a green juice with sea breeze in your hair. It’s not just luxury: it’s liberation.

This five-star hotel is tucked along Talamanca Bay, just a short drive from Ibiza Old Town. Those of you who know me will know how deeply Ibiza has my heart, especially this side of the island which is just perfection for families. Flights from the UK take under three hours, and in August, a family of four can expect to pay around £7,500 for two interconnecting sea-view rooms with breakfast.

What’s on offer?

The wellness here isn’t performative. It’s intuitive. Daily yoga and Pilates classes are included, with rooftop flows and Reformer sessions available to book. The gym is modern and ocean-facing, and the spa offers everything from lymphatic drainage to biohacking recovery.

Meanwhile, your little ones are thriving. The kids' club (ages 4–12) runs from 10am to 6pm and includes beach games, paddleboarding, crafts, and even DJ lessons. There's also a teen lounge and babysitting options for younger ones, so you can enjoy a peaceful moment without a side of mum guilt.

Meals are fresh, beautiful, and wellness-forward. Think sushi rolls, grilled fish, smoothie bowls, and plant-forward bento boxes for the kids. Everything tastes like it belongs on a wellness retreat yet it still feels like a holiday indulgence - just the good kind.

Outside the resort, you’ll find scenic 5K runs along the marina, pine-dotted hiking trails, and plenty of family-friendly adventure. And when the sun sets? You’ll feel that rare and beautiful blend of full heart, happy kids, and a body that feels moved, not just needed.

Club Med Da Balaia, Portugal

Best for: Mums who want to move freely, rest deeply, and never hear "I'm bored"

Set on the dramatic cliffs of the Algarve, Club Med Da Balaia is the kind of resort that makes you feel both held and free. Held by the all-inclusive ease - meals made, activities sorted, childcare sorted- and free to move, breathe, and just be.

Flights from the UK to Faro take around 2.5 hours, and a week in August for a family of four starts at £7,500, with everything from meals and drinks to fitness classes and kids’ clubs included.

Here, movement feels like a gift, not a chore. From yoga by the sea to tennis, archery, golf, and even circus trapeze (yes, really), the resort invites you to try something new. Or reconnect with something you used to love.

The kids? They’re having the time of their lives. From four months to teens, there’s a place for everyone - baby care rooms, circus school, sports coaching, arts and crafts, mini-golf, and pool games. Evenings include shows and quiet chill-out areas, while parents sip wine under pink skies, knowing their kids are safe and smiling. If you know anything about Club Med, you’ll know they are the pioneers of the kids club and are the ultimate dream for your children’s needs. It’s one of their standout features, because they just get that holidays are for the whole family.

Dining is fresh, flexible, and delicious. There’s always something nourishing on offer, and the baby corner ensures even weaning-stage meals are sorted. Whether you're plant-based, gluten-free, or just craving something colourful and crisp—you’ll find it here.

Running routes wind along the coast, boat trips reveal secret coves, and family hikes through pine-scented cliffs give you that special kind of tired that feels earned.

This is the place where movement becomes natural again. Where you remember how strong you are. Where your kids see you prioritising joy and energy, and start to mirror it.

If a Club Med holiday is not on your bucket list, you need to get a bigger bucket.

Vitalclass Lanzarote, Spain

Best for: Mums who want wellness without pressure, family time with freedom, and simple joy that sticks

Sometimes, wellness doesn’t look like perfection. It looks like early laps while the kids sleep in. A sauna session after a full beach day. A slow walk back from dinner, belly full, heart full.

Vitalclass Lanzarote is that kind of place. Tucked in Costa Teguise, just 25 minutes from the airport, it’s peaceful, practical, and purposefully unpretentious. Four-hour flights from London land you in the sunshine, and August prices for a family of four hover around €4,500 to €5,500, including spacious apartments and full board.

The gym is fully equipped, and there’s a semi-olympic pool, indoor spa, and classes in yoga, Pilates, martial arts, and even triathlon prep. Some sessions are included, and others are affordably priced.

Kids aged 4–12 have their own seasonal club with crafts, discos, splash games, and playground time. There’s babysitting if you need it. Food is wholesome and family-friendly, with buffet options that cater to veggie, celiac, and active-eating preferences. It’s wellness without the green-juice snobbery.

Mornings are perfect for jogs along the seafront. Afternoons invite adventures to nearby volcano parks, beaches, or water parks. And evenings? They’re slow, sun-kissed, and soaked in gratitude.

This is where you get to stay consistent, not perfect. Where you move because you love your body, not to fix it. And where holidays start feeling like healing.

Ready to Book a Holiday That Actually Feels Like a Holiday?

These aren’t just resorts. They’re permission slips. For movement, for rest, for joy. For showing your kids what it looks like when mums choose themselves, without guilt.

I can help you book any of these escapes, hold availability, arrange the best room set-up, and even advise on wellness options and childcare.

Enquire now and let’s craft your next soul-deep, movement-filled family holiday. You’ve earned it. No guilt required.

Exercise and Identity in Motherhood: 5 Powerful Ways Movement Helps You Feel Like You Again

Dear Mum Who Feels Like She’s Lost Herself...

You’re not failing. You’re not lazy. And you’re not the only one who looks in the mirror some days and doesn’t recognise the person staring back. This letter is for you - the mum who’s been trying to juggle it all and wonders when, or if, she’ll ever feel like herself again.

Let’s talk about exercise.

Not as a tool to lose weight. Not as something else to feel guilty about not doing. But as a lifeline. As a way back to you.

What if I told you that movement can be the most powerful act of identity you ever take? That it could give you confidence, calm, clarity, energy - and a sense of control again?

I want to show you five ways movement has helped me and other mums I support reclaim who we are. This isn’t a to-do list. This is a love letter to your future self.

1. Self‑Efficacy: Remembering What You're Capable Of

A year after my second C‑section, I stood at the starting line of the London Marathon. The heat was scorching. My knee was giving me grief (because, let’s be honest, postpartum bodies come with some surprises). But I wasn’t there to break records. I was there to prove something. Not to anyone else, but to me.

This had been a dream of mine for years. And in my 40th year, I decided it was now or never. I followed a training plan that worked with my mum-life. I asked for help, outsourced where I could (hello, extra childcare), and protected that time like it was sacred. And I didn’t train for a time. I trained for joy.

I’ll never forget crossing that finish line. Or the look on my daughter’s face as she wore my medal the next day and told her teachers that she wants to run a marathon too.

My first run back? Ten minutes. Half of it walking. I remember thinking, “How will I ever do 26.2 miles?”

But I had a vision. I set manageable goals. I made it happen. And with every step, I felt more like me again.

And guess what happened next? I believed in myself. Fully, unequivocally. If I could run a marathon, what else could I achieve? Suddenly, nothing felt as difficult or unachievable. In all areas of life.

💡 Easy Tip: Set one goal this week that’s just for you. A 10-minute walk. A 15-minute YouTube workout. Not for calories. For confidence. And see what else it leads you to.

2. Mental Clarity: Calming the Chaos in Your Head

One of the women I support - a brilliant, busy mum of five with a partner on shifts - used to describe her brain as foggy soup. She’d start things and never finish them. She felt overwhelmed, distracted, and depleted. ADHD tendencies? Maybe. But mostly? Mental load overload.

We didn’t start with big workouts. Just a commitment: move three times a week, however it fits.

Fast forward three weeks? She’s thinking clearly, sleeping better, making empowered decisions, and saying things like, “I just wish I’d done this sooner. It’s too important not to.”

Here’s why: exercise boosts dopamine and BDNF (brain-derived neurotrophic factor) - two key chemicals that help with focus, mood, and cognitive clarity. It’s why schools are adopting “The Daily Mile” or giving movement breaks between lessons. It’s not just about burning energy - it’s about building brains.

💡 Easy Tip: Feel scatterbrained? Take 10 minutes and walk without your phone. You might come back with an answer you didn’t know you had.

3. Productivity: Movement Fuels Your Mission

Let me be honest: I’ve had days where I’ve sat on the sofa, too tired to think, kids climbing all over me, wondering how I’ll ever run a business or finish the to-do list.

Then I move. A short run, a walk, a stretch. Something shifts.

That’s how I’ve found the clarity to run my travel business - to lead team trainings, plan retreats, support other mums, and grow a movement around movement. I’ve trimmed the fat, cut the fluff, and I do it again every time I lace up.

It’s not just me. A major study found that working mums who meet basic movement guidelines report higher productivity and quality of life. That’s why schools schedule physical activity - it sharpens minds and energises learning. The same applies to us.

💡 Easy Tip: Feeling sluggish? Try a 5-minute energy burst (star jumps, walking lunges, dance break). THEN tackle your to-do list.

4. Reduced Stress: Regulating the Rollercoaster

Dinner time used to be my daily meltdown moment. One child tugging on my leg, the other claiming imminent starvation, food burning, me snapping. So I did an experiment: tracked my stress score (1–10) every day for two weeks during that dreaded hour.

I also noted: had I moved that day? Had the kids had outside time? Had we been active as a family?

Here’s what I found: On the days I exercised, my average stress score dropped from 9 to 4.

Science backs this up: movement lowers cortisol and boosts serotonin, dopamine, and endorphins. It’s literal chemistry for a calmer you.

💡 Easy Tip: Identify your stress hour. Then schedule movement before it - even if it’s a kitchen dance party or 10 squats.

5. Capacity and Resilience: Combating DMS (Depleted Mother Syndrome)

If you haven’t heard of DMS, it’s that feeling of being drained to your core: mentally, emotionally, physically. It’s real. And it affects so many of us.

According to research, DMS isn’t just exhaustion. It’s the slow erosion of identity, joy, and capacity from years of over-functioning and under-caring for ourselves.

Exercise helps because it replenishes. It grounds you back in your body. It gives you something that’s yours. And it gently tells your nervous system, “You’re safe. You’re strong. You’re still here.”

I’ve seen it in my own life. On the days I move, I mother better. I think clearer. I laugh more. I bounce back quicker.

💡 Easy Tip: Plan two non-negotiable “you” movement moments this week. They’re not optional. They’re essential.

Final Thoughts: This Isn’t About Losing Weight. It’s About Finding You

You don’t need to earn your rest. Or your joy. Or your sense of self. You already deserve all of it.

Movement isn’t another box to tick. It’s a way home.

And if you want support - real, mum-life, guilt-free, flexible support - I’ve got you. Follow me @itsemmapickford to be part of a community that gets it. Where small steps matter. Where identity is rebuilt, not lost. And where movement is a reminder that you still matter.

See you there you lovely lot. 💛

Movement on Holiday Without the Guilt, Grind or “Bounce Back” Pressure

A real-mum guide to moving your body on holiday without guilt, pressure, or bikini-body nonsense. 5 joyful ways to stay active (because it feels good, not because you “should”).

Let’s talk holidays. Or more specifically — what holidays can do to our brains as mums.

We start with the best intentions: rest, family time, maybe a few wine-fuelled sunsets. But somewhere between “I should be relaxing” and “I haven’t moved in three days and I feel awful,” the guilt creeps in.

It’s sneaky, this kind of guilt.

You’re supposed to switch off… but also not “let yourself go.”

You’re meant to rest… but still keep the kids entertained 24/7.

You pack the swimwear that made you feel amazing last year… only to spend half the trip wondering if you should’ve done a juice cleanse beforehand.

It’s exhausting. And it’s not the point.

So what is the point?

Movement on holiday should feel like a gift — not a guilt trip. Not something you have to earn with salads or burn off with punishment workouts. Just something you get to do… because it feels good. Because it gives you energy. Because it lets you reconnect with yourself, even in the chaos.

So let’s ditch the bikini-body pressure, the all-or-nothing mindset, and the guilt-soaked narratives — and try these 5 gentle, guilt-free ways to move on holiday instead:

1. Move Because It Feels Good. Not Because You “Should”

Here’s the deal: holidays are not a break from your body. They’re a chance to be in your body fully, freely, and without performance pressure.

So if you’re tempted to move, do it because it brings you joy. Not because you feel guilty about the breakfast buffet.

Go for the walk. Dance with your kids. Stretch on the balcony. Jump in the pool. But don’t turn it into a checklist. Let it be something you crave, not something you count.

Try this: Ask yourself, “What kind of movement would feel good today?” Please always remember that ‘none’ is also a totally valid answer to this. You do you, thank you please.

2. Pick Places That Make Moving Easy — And Actually Possible

You don’t need a bootcamp or a silent yoga retreat (unless you want that). But you do deserve a space that supports you moving your body without logistical stress.

When you’re booking, look for spots with:

• Walkable paths and open spaces — somewhere you can just go, without needing to pack a car or bribe small children into shoes

• Hotels with childcare options — so you can get 30 minutes to walk, run, stretch or just breathe without someone needing a snack every 4 seconds

• Wellness programs or group classes — yoga, aqua fitness, morning stretch sessions. You’re not being “extra” by wanting these. You’re being smart.

You deserve a holiday that includes you, too.

PS: it’s a good job I am a travel agent who specialises in exactly that, huh.

3. Think About the 1–1–1 Rhythm

We’re not talking rigid schedules here. No itineraries, no alarms, no laminated timetables stuck to the fridge.

But if you want a gentle rhythm that keeps you feeling grounded without taking over the vibe? Try the 1–1–1 idea:

• One movement moment — a walk, a swim, a wild beach dance party with the kids

• One proper rest window — not scrolling with one eye on the monitor. Actual, intentional rest.

• One wildcard moment — something joyful, unplanned, or just a little silly

It’s not a rule. It’s a rhythm. A gentle way to make sure you’re not stuck in the all-or-nothing loop. This works particularly well if you share it with your family.

4. Build Movement Into the Moments You Already Have

Instead of carving out a whole separate chunk of time for “exercise,” sneak movement into the day. No Lycra required.

• Scoot to the shop instead of driving

• Race your toddler up the hill (and call it cardio)

• Do a 3-minute stretch while everyone’s still brushing sand out of their toes

• Splash around in that pool with the kids. Play games. Do the Lilo challenge. If you know, you know. If you don’t, I think my very first instagram post will show you!

Movement doesn’t have to be formal to count. The body doesn’t care if it came from Pilates or piggybacks.

Reframe it: “I’m not falling off track — I’m finding new ways to move.”

5. Ask for Space and Actually Take It

This one? Might be the hardest.

Because it means stepping away from the myth that mums are meant to do everything, with everyone, all the time.

Because so often we associate holiday with everyone being together all.the.time. All the damn time. And somehow you’re ‘being boring’ if you want time out to do this. But the truth is:

You’re allowed to go for a solo walk while someone else handles breakfast.

You’re allowed to book into that yoga class at the hotel while your partner does pool duty.

You’re allowed to move your body alone — not to be productive or “useful” — but because it helps you reconnect to yourself in a week where most of your energy is still being poured into everyone else. And you wouldn’t change it, we know. We’re definitely not here to suggest that holidays aren’t fun as Mum. More that actually, if there’s something you want to do you need to do it too.

Movement is not selfish.
It’s sanity.

Final Thoughts: It’s Not About “Staying on Track.” It’s About Staying Connected

You don’t owe anyone a “bounce back.” You don’t have to justify movement with calories or guilt or anyone else’s expectations.

What you do deserve? Is to feel good in your body. To carve out moments of calm, joy, strength, and breath — even on holiday.

So whether it’s a sunrise stretch or a splash in the sea, let your movement be yours.

No pressure. No punishment. Just presence.

💌 Want a little travel movement inspo before your next trip? Grab my free The Guilt-Free Holiday Movement Mini Guide: 5-Minute Ideas to Move Your Body on Holiday, Just Because It Feels Good.

10 Real Reasons You Think You Can’t Run Postpartum – And 10 Even Better Reasons You Absolutely Can

A mindset-first guide to easing back into running with kindness, courage, and just enough consistency to feel like yourself again.

Let’s Be Honest — Exercise After Having Kids Feels... Complicated

You used to run. Not like a marathon machine or anything — just a woman with a playlist, a bit of headspace, and a body that moved because it wanted to.

Now? You run after snack demands, scattered toys, and disappearing toddlers. You run on caffeine and a prayer. But actual running — for yourself — feels like a very distant version of who you used to be.

And still… you miss it.

You see a mum jogging past with a buggy or scroll through your old Strava screenshots and think:
“I want that again.”

Then the mental chatter kicks in:

• “What if I’ve left it too long?”

• “Shouldn’t I be back into it by now?”

• “I had my check-up, I’m over 12 weeks… why haven’t I started?”

If you’re nodding along — hi, you’re not alone. Figuring out how to start exercising as a busy mum is not just about finding time. It’s about finding yourself again.

This isn’t another blog about strict routines or unrealistic goals. It’s about mindset shifts to enjoy exercise again after kids — without guilt, pressure, or perfectionism.

It’s about giving yourself permission to begin again — in a way that feels human, flexible, and free.

Yes, the Physical Side Matters — But That’s Not What This Blog Is About

Let’s just say it:

If you’re still in the thick of the newborn haze, healing, or unsure whether you’re physically ready, this blog isn’t for you just yet. (I’ve got a separate post coming soon all about early exercise after having kids.)

This one’s for the mums who’ve checked all the boxes:
✔️ You’ve had your pelvic health physio
✔️ You’re well past the 12-week guideline
✔️ You’ve done a few workouts here and there... maybe.

“But you still haven’t found your rhythm.
And you’re feeling guilty about that.”

— itsemmapickford

You’re not failing. You’re just navigating the real-life chaos of motherhood, energy dips, and how to move your body when you're mentally exhausted.

Yes — strength work, pelvic floor rehab, and support bras all matter. Yes — quick self-care workouts for mums with no time are on their way in future blog posts. And yes — brilliant programmes like RWL and The Power of Mum can help ease you back in.

But let’s be real — you already could start.
You’re just stuck in the space between intention and action.

That’s where mindset matters.
That’s what this blog is here for.

Why Running? And Why Now?

If the school run already feels like a workout and your schedule’s a war zone of snacks, tantrums and to-do lists… it’s fair to ask:
“Why bother running at all?”

Because movement for overwhelmed mums isn’t about hitting targets — it’s about coming back to you.

Even ten minutes around the block, dodging scooters and stray socks, can give you what nothing else does: guilt-free movement, headspace, and a chance to breathe.

Here’s 5 reasons why Mums should use running as a tool for self care:

1. It’s free.

No childcare. No gym pass. Just you and your trainers.

2. It’s flexible.

Nap window? Before bedtime? It fits around motherhood — not the other way around.

3. It’s outdoors.

Nature is therapy. The University of Essex’s Green Exercise Report found that just five minutes outside improves mood and reduces anxiety. That’s science, not a sales pitch.

4. It’s identity-rebuilding.

You’re not just trying to be “fit” — you’re rebuilding your identity after motherhood. Running reminds you that you’re not lost in the noise. You still matter.

💬 According to Sport England’s “This Girl Can”, when women are supported to move in a way that feels joyful, doable, and pressure-free, they’re more likely to stick with it — and feel stronger, mentally and physically.

5. It’s the only way to truly clear your head.

In my humble opinion. Dusting off the trainers and getting out of the house is the only way to work out guilt free. No unwashed dishes side-eyeing you from the kitchen. No panic-checking the baby monitor every 3 minutes during nap time. No stop-starting as you spot things that need doing at home. With running, you’re out, you’re free, and it’s the best headspace tool I’ve ever known.

Running isn’t a finish line — it’s a return.
To autonomy. Confidence. And the part of you that just wants to move because it feels good.

10 Totally Valid Reasons You’re Not Running Postpartum — And 10 Mindset Shifts That’ll Actually Get You Moving

Let’s be honest — if you're past the newborn stage, had your postnatal check, and technically could be running again... but still aren’t? You're not alone.

It’s not about laziness. Or not wanting it badly enough. It’s about overwhelm, pressure, guilt, and a whole pile of mental blockers that no training plan ever seems to mention.

So here are 10 totally relatable, completely understandable reasons you’ve not started — and 10 mindset shifts (plus bite-sized actions) to get you moving. No guilt. No grind. Just small, doable steps.

1. “I know running’s good for me… but not that good, right?”

Why you might think this: Life is full, time is tight, and running feels optional.
What it means: You might not fully realise how much of an impact movement has — not just physically, but mentally, emotionally, and hormonally.
💭 Mindset shift: Understanding your “why” makes it easier to show up.
✅ Try this: Write down 3 personal benefits of running — like “I’m less irritable” or “It gives me space to breathe.” When your goals align with your values, it clicks.

2. “I’m still just thinking about it…”

Why you might think this: You’re in your head, overthinking, waiting to feel “ready.”
What it means: You’re stuck in the precontemplation or contemplation stage of behaviour change.
💭 Mindset shift: There’s nothing magical about Monday.
✅ Try this: Sign up for my free 7-Day Consistency Challenge. It’ll gently guide you into action — no stress, just support.

3. “I don’t think I can stick with it”

Why you might think this: You’ve tried before, and stopped. It feels like a pattern.
What it means: You’re battling self-efficacy — aka, your belief you can actually achieve it.
💭 Mindset shift: You’ve done harder things. Running isn’t the test — your mindset is.
✅ Try this: List 3 tough things you’ve done (e.g., giving birth, surviving on no sleep, keeping small humans alive). You can do this.

4. “I don’t like how I look in running clothes”

Why you might think this: Your body feels unfamiliar and you’ve internalised a ton of “bounce back” nonsense.
What it means: You’re waiting to feel confident instead of moving toward it.
💭 Mindset shift: Confidence is built in motion — not in mirrors.
✅ Try this: Wear what feels comfy now. Yes, even your partner’s hoodie. Moving joyfully over looking the part.

5. “I’m not fast enough”

Why you might think this: You're comparing yourself to your pre-baby pace, a friend, or some half-remembered version of your “fitter” self.
What it means: You’re confusing speed with success.
💭 Mindset shift: Slow running is still running. In fact, many beginner plans now focus on time spent moving — not distance — because it’s more achievable and more sustainable.
✅ Try this: Run for 15 minutes and 9 seconds (yes, really) — research shows that’s all it takes to boost your wellbeing. Run/walk intervals are not cheating. They’re smart.

6. “I don’t want to go alone”

Why you might think this: You feel self-conscious — what if someone sees you? What if you look silly?
What it means: You’re human. But here’s the truth...
💭 Mindset shift: Honestly? No one cares. And if they do glance your way, they’re either not thinking anything, or silently cheering you on.
✅ Try this: Put on sunglasses, pop in your headphones, and channel main character energy. You’re out here doing it — and that’s magnetic.

7. “I don’t have time”

Why you might think this: Every minute of your day is already spoken for.
What it means: You think movement has to be long to be worth it.
💭 Mindset shift: 5 minutes counts. Micro-movement matters.
✅ Try this: Try the 5-minute method: run (or walk fast) for just 5 minutes. If you feel good, keep going. If not — you did something. I’ll be diving into this in a future blog, so stay tuned.

8. “I don’t know how to start”

Why you might think this: You’re overwhelmed with too much info and not enough clarity.
What it means: You’re overpreparing instead of just beginning.
💭 Mindset shift: Messy action beats perfect planning.
✅ Try this: Yes — you should have a postnatal check and recovery plan (we’ll cover that in another blog). But if you’ve had medical clearance, here’s a start: run until it feels uncomfortable, stop, ask yourself if you’re ready to go again. That’s your body’s training plan.

9. “I’m not a runner”

Why you might think this: You’ve labelled yourself as someone who “just doesn’t run.”
What it means: You’re attaching identity to past effort.
💭 Mindset shift: If you run, you’re a runner. Period.
✅ Try this: Remind yourself that only about 6% of UK adults regularly run — and you’re just as entitled to the title as anyone else. Say it out loud: “I’m a mum who runs for her mental health.” Claim it.

10. “I’m all-or-nothing — and I keep failing”

Why you might think this: You’ve grown up with 6-week shred challenges and rigid “you must exercise 3–5x a week” guidelines.
What it means: You’ve been set up to think anything less than perfect = failure.
💭 Mindset shift: Imagine a life where you don’t track reps, don’t log streaks, and just focus on what you did for yourself today. Works a charm.
✅ Try this: Keep a “movement wins” list — no pressure, no streaks. One walk. One run. One stretch. Every act of movement is a vote for the life you’re building.

This Isn’t About Running. It’s About Reconnection.

You’re not broken. You’re not lazy. And you’re definitely not behind.

You’re a mum doing her best to navigate mental overload, body changes, identity shifts, and the constant background hum of “I should be doing more.”

What if this wasn’t one more thing to get right?

What if running — or movement in general — became your way to come home to yourself?

So no, we’re not aiming for Olympic medals. We’re aiming for 15 minutes of breathing room. We’re aiming for joy. For clarity. For the kind of strength that has nothing to do with pace.

✨ Ready to shift from “thinking about it” to “I did it”?
Join my free 7-Day Consistency Challenge and let’s build a habit that actually fits your life.

How to Reclaim Exercise After Having Kids: A Guilt-Free Guide for Overwhelmed Mums

Let’s be honest. You wake up already exhausted. Before your feet even hit the floor, your brain is playing catch-up. Mental checklists, snack negotiations, “where’s my PE kit?” chaos and you haven’t even had a sip of coffee yet. Every part of your morning feels like it belongs to everyone else.

You tell yourself you’ll fit in a workout later. Or maybe tomorrow.

Or, let’s be real, Monday. Again.

But deep down, you already know: Monday never really comes.

The workouts get skipped. The guilt creeps in. You see other busy mums who exercise and somehow have it together. Glowing, consistent, energised -  and you feel like a background character in your own life. The worst part? You used to be that woman too.

If this sounds like your inner monologue — hi, you’re not alone. And you’re definitely not broken. But we do need to talk about the thing quietly driving this spiral for so many of us.

Mum guilt.

It’s that subtle, sneaky voice whispering, “You should be doing something else. You don’t have time for this. The kids come first.”

And when it comes to exercise? That guilt is often the first reason we stop - and the last reason we start again.

So, what is mum guilt - and why does it hit so hard?

Mum guilt is that familiar, heavy feeling that you’re not doing “enough” for your kids — or that taking time for yourself is somehow selfish. It’s irrational, exhausting, and (annoyingly) incredibly common.

We’re talking about a generation of women who are told to “fill their cup” but also never let it run over. And don’t even get me started in this notion that we should have time to fill our cup so that we can fill it for others. No, thank you please. We fill our cups mum, because they deserve to be full, thank you please. End of story. So we squeeze in movement around everyone else, or not at all. Because the moment we prioritise our own wellbeing? The guilt sets in.

But what is it really costing us?

It’s not just that we miss a workout. It’s what not moving does to our mental health, our identity, and our sense of control in a world that often feels like it’s spinning without us.

According to a 2021 study published in BMC Public Health, mothers who experience guilt around prioritising physical activity are significantly more likely to report lower self-esteem, higher stress, and symptoms of depression - all while perceiving themselves as “failing” at being a “good” mum.

And it makes sense. Exercise isn’t just about fitness - it’s often the only space we have to breathe, process, move through emotion, and feel like ourselves. Without it, the cost adds up:

• Our energy dips.

• Our patience wears thin.

• Our confidence quietly erodes.

• And we lose the one anchor that reminded us: I matter too.

Why does mum guilt hit hardest around exercise?

Let’s be honest: motherhood already demands everything from us. Our time, our bodies, our sleep, and sometimes even our dreams.

So when we finally carve out time for a workout - even a 20-minute one - it can feel indulgent. Unjustified. Like something we have to “earn.”

Add in the logistical barriers (childcare, time, exhaustion, unpredictable naps), and suddenly the guilt has the perfect breeding ground. We feel selfish for trying. Lazy for not doing enough. And ashamed when we can’t seem to make anything stick.

But here’s the truth you’ve probably never been told:

Prioritising your body is not ‘deprioritising’ your family. It’s fuelling you to show up with more joy, more strength, and more presence.

Overcoming Mum Guilt: 5 Evidence-Backed Ways to Kick it Out of Your Workout Routine

Here’s how we start shifting the mindset — one small, realistic step at a time:

1. Ask for Help (Yes, You’re Allowed To )

You are not meant to do it all, and definitely not alone. Whether it’s asking your partner to cover bedtime, swapping kid duty with a friend, or outsourcing some childcare, asking for help is not a weakness.

🧠 Why it works: A 2019 study in the Journal of Health Psychology found that mothers who had social support were significantly more likely to sustain regular physical activity and experience lower stress.

✅ Try this: Choose one time this week where you delegate something — even if it’s just a 20-minute window to walk, stretch, or dance in the kitchen like it’s 2008. Start there. Protect that time by ensuring you won’t be interrupted. Make it a priority and make sure everyone at home knows it is important.

2. Do the Kind of Movement You Actually Like

Hate burpees? Cool. Don’t do them. The best workout is the one you look forward to, not the one you dread. It doesn’t have to be structured, sweaty, or 45 minutes long to count.

🧠 Why it works: Enjoyment is one of the strongest predictors of long-term exercise adherence (Deci & Ryan’s Self-Determination Theory backs this up again and again). Stay tuned for more on this from me, thank you please.

✅ Try this: Make a list of 3 ways you enjoy moving your body - walking, dancing, yoga, chasing your toddler around the park - and pick one this week. Give yourself 10 minutes to search for a class and get it booked, or to find the Youtube workout you want to do so it’s ready to go and you don’t waste your protected time.

3. Track How You Feel, Not Just What You Do

We’re trained to focus on numbers: calories, steps, reps. But what if you tracked how you felt before and after each bit of movement instead? That’s where the real motivation lives.

🧠 Why it works: Research from the International Journal of Behavioural Nutrition and Physical Activity shows that positive affect post-exercise can build lasting intrinsic motivation — meaning, you keep doing it because it feels good. It’s also a much quicker win than a dress size or a number on the scale.

✅ Try this: Keep a simple “Feel-Good Log.” After each movement session, jot down a word or two: energised, proud, calmer. Let your mood be the milestone.

4. Reframe Guilt as a Signal, Not a Sentence

Guilt doesn’t mean you’ve done something wrong: it just means you care. It’s a signpost pointing to your values. But it doesn’t need to be a barrier.

🧠 Why it works: Cognitive reappraisal- the practice of reframing how we interpret emotions -  has been proven to reduce guilt, stress, and emotional burnout (Gross, 2002). Again, you’ll find more on this in future blogs so stay tuned!

✅ Try this: When guilt creeps in, remind yourself: It’s not either/or. It’s both/and. Remember that you deserve it too, and it isn’t selfish.

5. Connect with Other Mums Who Get It

You don’t have to carry this alone. The shame, the stops and starts, the feeling of being the only one struggling: it lifts when you hear “me too.”

🧠 Why it works: A sense of community is one of the most powerful drivers of behaviour change. In fact, research consistently links social connection with improved mental health, consistency, and self-worth.

✅ Try this: Join a local mum walk, a Facebook group, or even message a friend to start an “accountability chat.” No pressure, just support. You deserve to be in spaces where your story is seen. Ditch the scroll or Netflix tonight and find yourself a starting point.

Final Thoughts: You’re Not Failing. You’re Finding Your Way Back

Here’s the thing about mum guilt: it thrives in silence. In isolation. In those quiet moments when we feel like the only one not “doing it right.”

But you are not broken. You’re not selfish for wanting to feel good in your body. You’re not wrong for needing more than survival mode.

You’re simply a woman remembering her worth: one walk, one breath, one brave choice at a time.

So let this be your sign. To move, not for punishment - but for power. To show your kids that mums matter too. To show them what you can achieve when you stick to your goals. That joy, strength, and self-care aren’t optional. They’re essential.

Start small. Start messy. Just start.
Because another year stuck in guilt? That’s not your story anymore. 💛

Would you like a downloadable Feel-Good Tracker, mum-friendly movement ideas, or to join a community of other mums redefining exercise? I’ve got you. Drop your email on my contact page or come say hi on Instagram. Let’s do this together.