Life after birth is beautiful … and exhausting. This time around, there was no C-section, so physically I feel almost ready to jump back into workouts. But let’s be honest — the sleepless nights and round-the-clock breastfeeding remind me daily that my body is still in recovery, still adjusting, still doing a whole lot of heavy lifting without ever stepping foot in the gym.

And here’s the thing: this isn’t my first post-partum rodeo. When I had the chocolate babies (twins for those new to my story), that journey demanded far more rest, patience, and grace than I even knew I had.

My body felt like it needed extra time to heal, and mentally it was a season of learning to surrender control.

Now, with my third chocolate, the experience feels different. The demands are still very real — but in contrast to the twin journey, I’m stepping into this post-partum chapter with a greater sense of confidence.

I know my body, I trust the process more, and I understand that strength isn’t just about muscles — it’s about resilience, mindset, and patience.

What I’ve come to realise is that postpartum isn’t about “getting back” to who I was before.

It’s about evolving. Every birth, every recovery, every sleepless night shapes us in new ways.

My chocolate baby journey taught me patience and grace.

This journey with my third child is teaching me confidence and trust. Both seasons requiring me to evolve — physically, mentally, and emotionally.

Patience is still lesson No 1. Pregnancy and birth stretch us in ways we never could have imagined.

Muscles, joints, and hormones are all recalibrating. That means instead of rushing back into high-intensity routines, it’s about listening closely to what your body is saying.

Gentle movement, restorative exercises and rebuilding core strength all come first, long before burpees and sprints.

Grace is lesson No 2. It’s easy to compare yourself to other moms, or even to your pre-baby self. But every journey is unique.

Evolution happens at its own pace. For me, the confidence I feel this time doesn’t come from being “fitter” or “faster” — it comes from accepting my body’s pace and honouring its needs. That in itself is empowering.

Nutrition plays its role, too. Breastfeeding, sleepless nights, and healing all demand energy — real fuel.

That doesn’t mean chasing perfection. It means staying hydrated, eating foods that replenish rather than deplete, and remembering that wellness is about consistency, not extremes.

And let’s not forget mental wellness. Raising three children (whew!) means there are days where the lack of sleep and the never-ending responsibilities feel overwhelming.

But making time for myself — even if it’s just a walk outside, deep breathing, or connecting with a supportive community — has proven just as important as any workout.

This evolution of the mind, as much as the body, is what allows me to show up as my best self.

Tips for Moms Embracing the Postpartum Evolution

• Start small

• Ten minutes of stretching or walking is still progress. Evolution doesn’t happen overnight

• Prioritise core and pelvic floor

• Gentle breathing exercises, light core activation, and pelvic floor strengthening should always come before heavy lifting

• Hydrate often

• Breastfeeding, sleepless nights, and summer heat can drain you quickly. Keep water nearby at all times

• Fuel smart

• Reach for meals and snacks that combine protein, healthy fats, and complex carbs to sustain energy

• Shift expectations

• You’re not going back — you’re evolving forward. Embrace the new chapter

• Rest when needed

• Sleep may come in short stretches, so give yourself grace. Rest is still part of the process

• Lean on support

• Whether it’s a partner, a friend, or a fitness community, don’t be afraid to ask for help.

So here’s to all the moms navigating this chapter: whether you’re raising one, twins, or three, remember that post-partum is not about reclaiming who you once were. It’s about evolving into the strong, resilient, wiser woman you are becoming.

Happy Wednesday, fitfam. As usual remain unapologetic about your entire fitness and wellness journey, stay true to yourself and always be honest with your efforts.

Evolve.

• Andrea “Dre” Hinds is a personal trainer, aerobic and yoga instructor and fitness “addict” with more than 20 years’ experience. She specialises in nutrition, weight and sprint training, operating out of HindsSight Fitness and Wellness at the Berkeley Cultural Centre. Contact her onabsbydre@gmail.com or 599-6683. Find her on Facebook, X and Instagram under @Absbydre