The Pink Journal

Real talk, real tips.

Fitness, food, friendship and the messy middle of new mom life, from our community to yours.

Pink peonies, a lemon water bottle and pink sneakers in morning lightStart here Our story · Featured

What “getting your pink back” really means

It’s not a bounce-back. It’s strength, energy and friends, after a baby or any hard season.

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Fresh from the journal.

An open blush weekender bag on a cream bed packed with a soft robe, a tiny newborn sleeper and hat, a charging cable, lip balm and a water bottle, with an infant car seat beside the bedNew moms 15 min read

What you actually need in your hospital bag (and what you don’t)

The true essentials, what the hospital already gives you, comfort items for recovery and what to leave at home.

Read the post A cozy bed with cream linen and a blush throw, soft sleep headphones and a phone on the pillow, a bowl of fresh fruit and chamomile tea on the nightstand in warm evening lightOur story 15 min read

Sleep Fruits: calm ambient music for better sleep

Our pick for soft, all-night sleep music, plus what research says about music and sleep and a simple wind-down routine.

Read the post A blush robe draped over a cream bed beside a knit baby blanket, a mug of tea, an open journal and pink garden roses on the nightstand in morning lightNew moms 16 min read

Postpartum body image: learning to love the body you’re in

What’s normal after birth, how body image connects to your mood, and gentle ways to feel at home in yourself again.

Read the post Two mugs of tea on a cream table beside an open pink notebook, a pen, a phone, a plate of fruit and blush tulips, with a cozy chair in the backgroundCoaching 15 min read

What do you actually talk about with a health coach?

Sample conversations, check-ins and the kind of guidance you can expect, from your first call to the hard weeks.

Read the post A cozy home office desk with an open laptop, a pink planner with handwritten notes, a cup of tea, a phone, a stack of books and blush peonies in morning lightCoaching 15 min read

What does a wellness coach actually do all day?

The behind-the-scenes work of helping clients build healthier routines, from listening and planning to knowing when to refer.

Read the post A pastel pink water bottle and a glass of ice water with lemon on a rolled blush yoga mat beside a towel, light dumbbells and mint on a light wood floorFitness 15 min read

How much water do you really need when working out?

What to drink before, during and after exercise, how to find your sweat rate and why the gallon jug isn’t required.

Read the post Three glasses of pastel pink, lemon and coral electrolyte drinks with ice, lemon slices and mint beside drink-mix sticks and a water bottle on a cream marble counterNutrition 15 min read

Liquid I.V. vs. LMNT vs. DripDrop: which is right for you?

What’s really in each electrolyte stick, who each one suits, and when plain water is all you need.

Read the post A race bib with safety pins, pink running shoes, a folded lemon running tank, an energy gel, a water bottle and a finisher medal on a light wood floor in morning lightFitness 17 min read

How to train for your first half marathon

A gentle 12-week plan for women who just ran their 5K, plus fueling, strength training, taper and race day tips.

Read the post A vanity with a hairbrush holding a few silver strands, a pink silk scrunchie, purple shampoo and a vase of pink and white ranunculus in soft morning lightOur story 16 min read

Going gray is an act of freedom

Why more women are putting down the hair dye, what it really costs to keep up appearances, and how to grow out your silver with confidence.

Read the post Two jars of protein powder, one creamy white and one light green, with wooden scoops beside a glass of milk, green peas, strawberries and pink peonies on a sunny kitchen counterNutrition 14 min read

Whey vs. plant protein: which should you choose?

Muscle, digestion, taste, safety and values. An honest side-by-side of whey and plant-based protein, and how to pick the right one for you.

Read the post A pink smoothie, a scoop of protein powder and a mug of coffee with collagen powder beside fresh berries and pink peonies on a sunny kitchen counterNutrition 16 min read

Collagen vs. protein powder: what’s the difference?

What each one is, what the research says for muscle, skin and joints, how much protein you need and how to shop safely.

Read the post Pairs of pink, cream and lemon women’s running shoes on a light wood floor beside a pink running jacket, a water bottle and pink peonies in morning lightFitness 16 min read

The best running shoes for women

Comfort, support and performance. Our picks for everyday miles, long runs, extra support, trails and race day, plus how to find your fit.

Read the post An open scrapbook with old photos and ticket stubs, friendship bracelets, pink roller skates and a cup of tea beside pink peonies in morning lightOur story 19 min read

Why girlhood is a state of mind, not an age

An exploration of the playful, curious, sentimental parts of ourselves that don’t disappear when we grow older.

Read the post The Pink in Progress brand board: the berry and flamingo wordmark, icon and color swatches on a cream backgroundOur story 14 min read

The Pink in Progress brand kit

Our logo, colors, fonts, voice, photography style and social sizes, plus every logo file to download.

Read the post Glass pitchers of infused water with lemon, cucumber, strawberries and mint on a sunny kitchen counterNutrition 18 min read

Lemon water, cucumber water and 20+ infused water ideas

What lemon water really does (and doesn’t), how to protect your teeth and more than 20 easy infused water combos.

Read the post An everything bagel on a plate at a sunny kitchen table next to a glass of water and a bottle of prenatal vitaminsNew moms 20 min read

I failed a drug test while pregnant. It was an everything bagel.

Poppy seeds can trigger a positive opiate test, and some moms have been reported to child services over it. My story, the real cases and what to skip.

Read the post A new mom resting on a cozy bed with her sleeping newborn on her chest, soft light through the curtainsNew moms 15 min read

When someone says something hurtful about your newborn

Four days after my first baby was born, a relative’s comments made me feel like a bad mom. Here’s what I wish I’d known, and how to protect your nest.

Read the post A woman sitting by a sunny window with a cup of tea and an open journal, looking thoughtfulOur story 15 min read

“Just be happy” isn’t the whole story

Mindset matters. So do your partner, your job and your workload. What research says about inner and outer happiness, and how to work on both without blaming yourself.

Read the post A pink exercise mat with a pair of dumbbells, resistance bands and sliders in a sunny living roomFitness 14 min read

A home gym for under $100

A mat, one pair of dumbbells and a few bands. What to buy, how to choose your weights and three workouts to do with your kit.

Read the post Two women meeting for a walk at a park entrance, one waving hello, both holding coffeeCommunity 14 min read

How to find a workout buddy as an adult

Why it’s harder as an adult, where to find a workout buddy, exactly what to say and how to keep it going.

Read the post A group of women laughing together on a sunny park walk, two of them pushing strollersCommunity 15 min read

Why working out with friends actually works

The research on accountability, motivation and connection, plus eight easy ways to start moving with friends, even if you don’t have a workout buddy yet.

Read the post Two moms in pink and lemon running gear jogging with a stroller along a sunny park pathFitness 14 min read

5K for beginners: a walk-to-run plan for moms

Ten weeks, three short sessions a week, starting with mostly walking. Your first 5K, built for real mom life.

Read the post A woman in pink sneakers checking a coaching app on her phone beside a coffee and a notebookCoaching 15 min read

Is a health coach worth it?

An honest look at what you get from a health coach, what it costs, who it’s best for and who should skip it for now.

Read the post A lit candle, an open journal and a stack of books beside a feather in soft dusk lightOur story 18 min read

Books and podcasts for your spiritual journey

From Michael Newton’s Journey of Souls to Michael Singer and Tara Brach. Thirteen books and five podcasts for when you’re exploring the big questions.

Read the post Pink earbuds and a phone beside a coffee and pink sneakers on a park benchOur story 15 min read

The Pink in Progress podcast list: 12 shows for your next walk

From Girlboss Radio and the goop podcast to shows on motherhood, relationships, wellness and grief.

Read the post A stack of pastel books beside a cup of tea and fresh flowersOur story 14 min read

The Pink in Progress reading list: 14 books for finding your strength

From the Gabby Bernstein book everyone talks about to reads on motherhood, friendship, grief, burnout and habits that stick.

Read the post A carry-on with pink sneakers and a resistance band beside a coffee on a hotel window ledgeFitness 15 min read

Staying strong when you travel for work

Hotel room workouts, long-haul flight habits, jet lag tips and eating well between airports and client dinners.

Read the post A laptop with a video call beside pink sneakers and a stroller handle in a sunny entrywayCommunity 15 min read

How coaching and community work together

A coach gives you a plan. A community gives you people. Here’s why having both beats either one alone.

Read the post A cozy armchair with a knit throw by a sunlit window, with tea and a single pink roseCommunity 15 min read

Life after loss: a circle for widows

The loneliness of grief, the second wave when the casseroles stop coming and how our Life After Loss circles can help, at your pace.

Read the post An open pink journal on a sunlit table beside a coffee mug, pink tulips and house keysCommunity 15 min read

Starting over: a circle for women after divorce

Why divorce can feel so lonely, the friendships that change, the quiet weeks and how our Starting Over circles can help.

Read the post A sheet pan of roasted chicken and vegetables beside frozen peas, a rotisserie chicken and lemonsNutrition 15 min read

The 10-minute dinner rotation for exhausted families

Seven no-recipe dinners from a protein, a shortcut carb, a frozen veggie and a sauce, plus a weekly grid and grocery list.

Read the post A baby bottle on a soft pink blanket beside a cream knit baby hat and a mug of teaNew moms 23 min read

You didn’t fail. Fed is best.

When breastfeeding doesn’t go to plan, it can feel like you failed, or like your baby rejected you. Neither is true.

Read the post A cork board with pink and yellow sticky notes and gold star stickersCoaching 15 min read

Non-scale wins our coaches celebrate

Carrying the car seat without wincing, sleeping better, making a friend at walk club: the progress that never shows up on a scale.

Read the post A laptop on a cream desk beside an open pink weekly planner, lemon water and peoniesCoaching 16 min read

What actually happens in 1:1 coaching (week by week)

The whole process, from the five-minute form to month three: your kickoff call, your plan and weekly check-ins.

Read the post A mother’s hands reaching to receive a baby swaddled in a pink blanketNew moms 21 min read

“Okay, time to give my baby back”

Why it hurts when family won’t hand your crying baby back, and the simple words every new mom should practice.

Read the post A notebook with three columns marked by a whistle, an apple and a brain with a heartCoaching 14 min read

Coach, dietitian or therapist: who does what?

An honest guide to what each one offers, how they compare and exactly what our coaches do and don’t.

Read the post A laptop on a cozy couch showing a virtual mom circle video callCommunity 14 min read

What is a virtual mom circle?

How our cameras-optional video circles work, what happens in a session and how to join your first one.

Read the post A cozy pink and cream bed with a folded baby blanket and tea on the nightstandNew moms 15 min read

Spinal headache after an epidural: the signs to know

How to recognize a post-dural puncture headache, the lie-down clue, treatment and when to get care right away.

Read the post Two coffee mugs on a sunny windowsill beside a folded baby blanket and flowersCommunity 15 min read

Nobody warned me about new mom loneliness

Why it happens, how to tell when it’s wearing on you, and small, real ways to find your people again.

Read the post Pink dumbbells, a pink timer and a baby monitor on a cozy living room rugFitness 15 min read

Strong in 20: a dumbbell workout for nap time

A 20-minute, full-body dumbbell workout for nap time, with easier and harder options for every move.

Read the post A pink plate of energy bites, cheese cubes, a halved egg, apple slices and a yogurt pouchNutrition 15 min read

12 one-handed snacks for tired new moms

Easy, protein-packed snacks you can eat during feeds, naps and busy days, plus a 30-minute weekly prep.

Read the post A pink yoga mat with a towel, a resistance band and a glass of lemon waterNew moms 15 min read

Postpartum exercise: where to start once you’re cleared

Gentle first steps for breathing, core and strength, a sample first month, and the questions to ask your provider.

Read the post A stroller with a pink coffee cup on a leafy park pathCommunity 15 min read

How to start a stroller walk club in your neighborhood

A simple guide to finding a route, rounding up moms and keeping it going, with a copy-and-paste invite.

Read the post Pink peonies, a lemon water bottle and pink sneakers in morning lightOur story 15 min read

What “getting your pink back” really means

It’s not a bounce-back. It’s strength, energy and friends, after a baby or any hard season.

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