Former NCAA Swimmer Riley Gaines Shares Postpartum Fitness Journey and Wellness Tips

Riley Gaines, former NCAA Division I swimmer and host of “The Riley Gaines Show,” recently opened up about her postpartum fitness journey and how she reclaimed her health after giving birth to her first child last September. In a candid episode of her podcast, Gaines offered practical advice for new mothers and anyone looking to maintain a consistent fitness routine amid life’s transitions.

“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, who has balanced her new role as a mother with her ongoing commitment to physical wellness.

Gaines’ approach focuses on practical, sustainable habits rather than quick fixes. Her recommendations come from personal experience as she navigated the challenges of postpartum recovery while honoring her background as a competitive athlete.

The former swimmer outlined five key strategies that helped her regain strength and energy after childbirth, emphasizing that postpartum recovery isn’t a one-size-fits-all journey.

Her first recommendation is making the most of the first hour after waking. This early-morning window, according to Gaines, creates a foundation for the day before external demands take over. Even with her athletic background, she acknowledges how easily health routines can get pushed aside when “there’s just always something that needs to be done or there’s something that somebody needs from you.”

To make this morning routine sustainable, Gaines suggests preparing workout clothes the night before. “That way, in the morning when you wake up, all you have to do is throw it on,” she explained, removing one potential barrier to following through.

Protein intake forms the cornerstone of her second recommendation. Gaines dispelled the common misconception that high protein consumption leads to unwanted bulk, stating emphatically, “It’s not true, myth busted. It will keep you lean, you will feel fuller for longer.”

She recommends consuming approximately 1 gram of protein per pound of body weight, explaining that adequate protein is essential for 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,” she said.

Rather than focusing on traditional core exercises like crunches, Gaines advocates for integrating core engagement into everyday activities. “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.”

This approach makes core strengthening accessible even during busy days when a full workout might be impossible.

The fourth pillar of Gaines’ approach is accountability. “Find something or someone or some way to keep you accountable,” she advised, noting that solo motivation “fades really, really fast,” especially during challenging periods. She revealed that her family often exercises together, creating mutual support and shared commitment.

Finally, Gaines emphasized the critical importance of consistency. “Without consistency, you’re just repeatedly starting over,” she cautioned, comparing it to the cycle of starting diets only to abandon them days later. “How many times have you guys said, ‘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.”

The former competitive swimmer believes that showing up consistently, especially when motivation is low, builds discipline that eventually transforms into confidence. “You stop negotiating with yourself and start identifying as someone who follows through,” she explained. “That identity shift is really powerful, and it carries into every area of life.”

Gaines’ approach stands out for its focus on sustainability rather than quick results. By integrating these five principles—prioritizing morning routines, embracing protein, engaging the core throughout the day, establishing accountability, and maintaining consistency—she demonstrates how fitness can adapt to life’s major transitions, including motherhood.

Her message resonates particularly with new mothers navigating the physical and emotional challenges of the postpartum period, offering realistic expectations and practical strategies for reclaiming strength and wellness after childbirth.