62. Train for the Life You Live: Functional Strength for Moms

As the New Year approaches, many moms feel pressure to “get back into shape.” But what if this year, we did something different?

 

In this New Year’s Eve episode, we’re closing out the holiday series by reframing what strength and fitness really mean for moms. Instead of chasing extreme workout plans or unrealistic resolutions, we’re talking about training for the life you actually live—and the life you want to keep living.

 

Motherhood requires strength in ways no workout plan ever talks about: lifting kids, getting up and down from the floor, carrying car seats, managing long days on your feet, and moving through daily life without constant aches and pain. Functional strength training helps support your body where it matters most—your core, pelvic floor, back, hips, and legs—so everyday movement feels easier and safer.

 

In this episode, you’ll learn how to approach New Year workouts with intention, grace, and practicality—without falling into the all-or-nothing mindset that burns moms out every January.

 

 

 

 

In this episode, we cover:

 

 

• Why moms don’t need punishment workouts to start the New Year
• How functional strength training supports real mom life, not just gym goals
• Core and pelvic floor strength for getting through long days
• Back strength for lifting kids, laundry, groceries, and everything else
• Hip and glute strength for balance, stability, and injury prevention
• Squats and lunges for getting on the floor, tying shoes, bath time, and play
• How exercises like RDLs, good mornings, back extensions, and squats support daily movement
• Training for the life you want—travel, hiking, skiing, playing, aging well
• How to start a realistic New Year workout routine without overwhelm

 

 

 

 

 

Why Functional Strength Matters for Moms

 

 

Functional strength isn’t about aesthetics—it’s about capacity, confidence, and comfort in your daily life. When your body is supported, you’re less likely to experience back pain, pelvic floor symptoms, shoulder strain, or injury during everyday tasks.

 

This episode is especially supportive for:

 

• Working moms easing back into workouts after the holidays
• Postpartum and nursing moms looking for safe, realistic movement
• Moms who want to feel stronger without extreme fitness plans
• Anyone tired of New Year’s resolutions that don’t fit real life

 

 

 

 

 

A New Year Reminder for Moms

 

 

You don’t need to start January 1st.

You don’t need to work out every day.

You don’t need to “fix” your body.

 

You just need movement that supports the body you mother in.

 

This New Year’s Eve, let’s trade pressure for purpose and choose strength that actually serves us—now and in the years to come.

 

 

 

 

Related Episodes in the Holiday Series:

 

 

• Holiday Ladder Safety for Busy Moms
• Calm-Down Bench Christmas Gift Ideas for Emotional Regulation
• New Year’s Eve with Little Kids
• A Calmer Christmas Morning: Simple Prep for Less Chaos

Don’t forget — you can also download my free ebook for even more quick, practical tips to reduce pain while mothering: Download the ebook here

Follow me on Instagram for daily ergonomic tips and mom-life hacks: @dr.amada_ergocoach

🤍 Join the free Everyday Ergonomics for Working Moms Facebook community for more practical tips and support.

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Interested in one-on-one ergonomic coaching to reduce pain and feel better in your mom life?

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