A Mindset-First Space for Mums Reclaiming Movement, Identity & Joy
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
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.
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.
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!
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.”
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:
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.