Former Swimmer Riley Gaines Shares Postpartum Fitness Journey and Wellness Tips

Riley Gaines, host of “The Riley Gaines Show” podcast on OutKick, a Fox News Media brand, recently shared her approach to maintaining fitness and wellness after giving birth to her first child last September. The former collegiate swimmer, known for her commentary on culture, politics, and women’s sports, offered practical advice for new mothers looking to regain their strength and health.

“I don’t see anything wrong with wanting to achieve the healthiest version of yourself no matter what stage of life you’re in,” said Gaines in a recent episode focused on postpartum fitness routines.

Drawing from her experience as a competitive athlete navigating motherhood, Gaines outlined five key strategies that helped her feel strong and healthy again following childbirth.

Her first recommendation focuses on maximizing the early morning hours. Gaines suggests dedicating the first 60 minutes after waking up to personal health, before daily demands take over. Even with her athletic background, she acknowledges the challenge of finding time for self-care as a new parent.

“There’s just always something that needs to be done or there’s something that somebody needs from you,” she explained. By completing difficult tasks early, Gaines creates a mental advantage for the rest of her day. “I love the concept of already doing so many things, so many hard things, before most people even hit snooze on their alarm clock,” she said.

To make early morning workouts more manageable, she recommends preparing exercise clothes the night before. “That way, in the morning when you wake up, all you have to do is throw it on,” she advised.

Nutrition forms the second pillar of Gaines’ postpartum wellness approach, with particular emphasis on protein intake. Rather than promoting restrictive dieting, she focuses on providing her body with essential nutrients needed for recovery and strength building.

Gaines aims for approximately one gram of protein per pound of body weight and dispels the common misconception that high protein consumption leads to unwanted bulk. “It’s not true, myth busted. It will keep you lean, you will feel fuller for longer,” she explained.

She emphasized protein’s critical role in muscle recovery: “If you don’t have enough protein, then your body cannot effectively repair the tiny tears that happen during strength training, which is the good kind of damage that leads to stronger, more lean muscles.”

For core strength—a particular concern for many postpartum women—Gaines advocates incorporating subtle core engagement throughout daily activities rather than relying solely on traditional exercises.

“Every single time my car stops at a red light, I engage my core… I contract and flex my abs,” she shared. “It’s almost like you’re training your muscles to contract without having to do the crunches or the planks or the sit ups.”

Accountability serves as Gaines’ fourth key principle. She acknowledges that individual motivation “fades really, really fast,” especially during the demanding early months of parenthood. To counter this, she recommends finding a workout partner—whether spouse, friend, or family member—who can provide encouragement and mutual support.

“Find something or someone or some way to keep you accountable,” Gaines advised, noting that her own family often exercises together, creating both bonding opportunities and fitness accountability.

Finally, Gaines emphasizes consistency as the foundation of any successful wellness routine. “Without consistency, you’re just repeatedly starting over,” she cautioned, referencing the familiar cycle of starting and abandoning fitness goals.

“How many times have you guys said, ‘the diet starts Monday,’ and maybe you make it to Wednesday, and then you’re back… You’re really not doing anything, actually. You’re confusing your body.”

Beyond the physical benefits, Gaines highlighted how consistent habits build mental strength that extends beyond fitness. “It’s consistency that builds discipline, which turns into confidence,” she explained. “You stop negotiating with yourself and start identifying as someone who follows through. That identity shift is really powerful, and it carries into every area of life.”

The Riley Gaines Show, which features interviews with women advocating for their rights alongside Gaines’ commentary on current issues, continues to address topics ranging from fitness and motherhood to broader cultural concerns.