Since becoming the mother of a four-year-old and twin toddlers, model and entrepreneur Ashley Graham has witnessed a dramatic shift in her fitness routine.
“Now, I can carry all three of my kids at once—one on my back and two in my arms,” Graham reveals. “Even with one trying to choke me, I can sprint down the hallway and stairs to the kitchen without anyone falling. That feels like a race in itself.”
Graham’s mindset and approach to fitness have also evolved. It’s now about finding a balance between her personal aspirations and the realities of the limited time she has for exercise, alongside rethinking her goals.
“Before becoming a mom, I was working out at the gym four or five times a week, focusing on muscle building and maintaining my energy,” Graham reflects. “But now, as a mother of three with businesses to oversee and a jam-packed schedule, the gym has become my haven.”
Making the shift from intense gym workouts to playful sessions on the mat, here are the changes Graham has made to her fitness routine since embracing motherhood.
1. Attuning to Her Body’s Needs
Graham emphasizes the importance of listening to both her current physical constraints and her broader fitness objectives when she works out. Some days, she pushes herself hard, while on others, she focuses on recovery and self-care.
“The gym is a space where I can come and assert, ‘I want to feel strong today, so let’s lift some heavy weights,'” explains Graham. “Just this morning, I mentioned a strange feeling in my knee to my trainer, which led us to opt for foam rolling and resistance band exercises instead.”
2. Adopting a Flexible Outlook
Being responsive to her physical state often requires her to stray from her planned workout for the day. This flexibility is crucial for managing her strength training—previously centered on strict progressive overload techniques—while navigating the unpredictability of parenting and her professional commitments.
“There are weeks when I’m up at six in the morning before anyone else, trying to fit in a workout. Other times, we all go to the gym in the early evening,” Graham shares.
3. Emphasizing Enjoyment in Movement
Integrating family time into her exercise regimen typically means shifting away from structured workouts toward more fun, interactive activities. When her kids join her at the gym, they might play with a bouncy ball or imitate her lifting lightweight equipment. “It’s just wonderful,” Graham exclaims.
Fun is also a significant aspect of her sessions with her trainer. They recently crafted a fitness challenge modeled after the Olympics, employing Meta AI to create a competitive relay race, which Graham excitedly showcased on Instagram.
4. Encouraging Creativity
Outside traditional gym environments, Graham and her trainer foster a spirit of creativity. For the relay race, they utilized the Meta AI tool to design a challenge that incorporated everyday items found around the house and backyard.
“We ended up using items from my backyard that my kids play with,” Graham explains. “It was so much fun, especially since I won.”
This innovative approach not only adds an element of enjoyment; it can also boost motivation and enhance workout effectiveness by introducing variety and breaking the routine.
5. Committing to Enduring Strength
The lively workouts Graham engages in serve more than just a fun outlet; they’re also an investment in her long-term well-being. She recognizes that maintaining muscle mass is essential for longevity and overall quality of life as one ages.
“I’ve seen many people in their 70s who have experienced significant muscle loss,” Graham observes. “Even though I’m still in my 30s, I’m already attentive to this because I aim to stay as fit as possible for as long as I can.”
