My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

What if you could get a quick and easy workout with little to no fuss? Most moms cringe at the thought of exercise or the working out because it sounds like another chore. And, who needs another thing added to her to-do list?  But, working out as a busy mom can be easier than you think. 

Check out these 5 simple tips to squeeze in a quick and easy workout and get the exercise you need as a busy mom:

1 – Keep it Simple

Working out as a busy mom might seem impossible, if you’re thinking about an hour-long gym session.  But, you don’t need a gym to get a good workout.  Your exercise routine can be as simple or as complicated as you make it. 

Given all the things you have to do, I’m betting you’d rather keep it simple. You can get a quick workout by adding simple things to what you already do in your daily routine.

As a busy mom, you’re already taking a lot of steps.  Why not track them? Get a good step tracker (this one is my fav – $29), set a goal for the day, and work toward the goal. My goal was to get 10,000 steps per day.

But, now that I’m ramping up my workout, I’ve increased it to 11,500 steps per day.  Start where you feel comfortable and increase as you progress with your exercise routine.

I keep my tracker on most of the day because it reminds me to stay moving.  At work, if I’ve been sitting for too long, it will tell me to move my body.  So, I get up from my desk and move around.  I’ve got to get my steps!

Add to Your Daily Routine

Another way to squeeze in a quick and easy workout is adding activities during your daily routine.  If you take a 20-30 minute daily walk, stop every five minutes and add 10 jumping jacks.  You can also alternate jogging and walking every five minutes with jumping jacks in between. 

If your baby is in a stroller, this is something you can incorporate easily into your routine.  With older kids, have them do it with you.  It’s never too early to encourage being fit and active. 

Finally, you can exercise while you’re cooking.  I rarely fry food because I don’t have time and it’s not that healthy.  So, most of the time, my food is going into the oven.  Well, while it’s baking for 20-30 minutes, instead of folding clothes, use that time to get a quick workout. 

Find a free 20-30 minute HIIT workout online and get moving!  Two that I’ve been doing lately are STRONG by Zumba and Jeannette Jenkins, POPSUGAR fitness. 

They are both a combination of cardio and muscle conditioning put to music with modifications. The workout is doable at various fitness levels.  Or, pop in a fitness DVD, like Shaun T  – available for less than $3!!!

2 – Start Early

Calm down! I can hear you screaming at me – How much earlier can I start my day? I’m running off fumes as it is!  I absolutely get it, because I usually have to be at work at 7:00 a.m.  That includes getting myself ready, plus my two kids.  However, I’m currently working from home (like many of you) and I have a little more flexibility with my time.

You don’t have to start your workout first thing in the morning. But, the earlier you do it, the more likely you are to stay consistent.  You can apply the same principle to healthy eating.  Most experts suggest you eat a healthy breakfast in the morning; it can keep you from making poor choices throughout the day. 

Beginning with a green shake with protein (5 easy green shake recipes) or oatmeal, you’re more likely to stay satiated. It makes it easier to say no to the cookies at lunch.  When you start with glazed donuts, it’s easier to say yes to more “bad” food the rest of the day.

Your workout is the same.  If you can squeeze in a quick and easy workout before you begin your regular workday, not only will you have more energy, but you’ll feel mighty accomplished from the very start.  It feels great to know you’ve done something good for yourself before you begin to meet the demands of your family and the rest of the world.   

Eat a Frog

Mark Twain famously said that if you eat a live frog first thing in the morning, you can go through the rest of the day knowing nothing will likely be worse than that.

If working out is your frog, down it first thing in the morning like you would a green shake!  By the end of the day, you’re tired and more likely to find a reason not to exercise. 

At the end of the day, you’re winding down and trying to get everyone else prepared for dinner or bed.  It’s too easy to neglect yourself or feel like you don’t have the time or energy for exercise.

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3 – Be Prepared (and flexible)

All that sounds good, but if you’re not prepared to do a quick workout, you’ll probably ditch it before you get started. 

Every time I try to workout at home, my toddler wants me to hold him, my kid has a homework question, and my dog gets in the way. 

Sometimes, one video workout that should take 25 minutes actually takes 50 minutes between all of the pausing to answer questions and get someone juice. 

I didn’t promise it would look pretty, but it is doable!

Sleep in your workout gear.  You’ll have a jump start by already being dressed.  It may sound drastic, but it works. 

If you sleep in your workout clothes, you can’t make any excuse about having to find them or having to change clothes.  It not only saves time in the morning, but it’s a great motivator and reminder to make my workout a priority.  

FYI – it always helps to have cute workout gear.  Don’t workout in old, tattered clothes.  When I feel cute, I’m more motivated and get a better workout.  Also, I see my progress when I wear fitted workout gear. 

You should also have a plan for what you want to do. Are you focusing on cardio? Strength training? Legs? Arms? 

Are you someone who likes to dance or needs variety in your workout?  Whatever your preference, set it up the night before so you can literally, roll out of bed, brush your teeth, and get your workout on!

Plan Ahead

I actually plan my workout the night before, so I know what I’m doing when I get up.  If I’m going to do a HIIT workout online, I search for it the night before so I know exactly what to go to in the morning. 

With a DVD, I put it in the night before so it’s all ready to go.  As a busy, working mom, time is a precious commodity. 

I prefer not to eat prior to my workout.  However, I will drink half of my green protein shake prior to exercising and the other half after I’m finished. 

To help save time in the morning, I prepare my shakes in advance and blend one the night before, so it’s grab-n-go in the morning.  Every minute you can save by being prepared helps to ensure you actually squeeze in a quick workout.

If you’re a working mom, like me, once you begin working outside of the home again and it’s safe to go to your local gym, it might help to even keep extra workout gear in the car. 

I keep a gym bag in my trunk, and it is has everything I need to workout at the gym, including a padlock. While I definitely didn’t have time to go every day, I would try to make it at least once a week. 

On rare occasions, I would get to go before work (that’s when hubby could take the kiddos to school).  But, most of my gym days were on the weekend or a 30-minute session between work and picking up my kids. 

Keeping your gym bag in the car is another way to ensure you’re always ready if the opportunity arises.

4 – Use What You Have

You don’t need a sophisticated fitness center to get a good workout and stay in shape.  If you already have fitness equipment, like an elliptical or treadmill, by all means – use it!  But, it’s not necessary to have gym equipment to exercise.

If you have stairs in your home or apartment complex, you can make running up and down the stairs a part of your workout routine.  Climbing the stairs for 10-15 minutes a day is a great way to incorporate extra cardio into your daily routine.

You can also use the stairs for muscle conditioning and strength training.  There are many videos online that demonstrate how to use your body weight for conditioning.  You can also use your body weight by doing classic pushups and planks to help strengthen your core.

Back to Basics

When is the last time you jumped rope?  If your kids have a jump rope, you can use it as a form of exercise.  Did you know that an average-size person can burn 10 or more calories in a minute just by jumping rope?

As I stated earlier, it can be tough to squeeze in a workout with my toddler running around.  So, I just incorporate him into the workout.  While Shaun T is using free weights in his video, I’m using my son!

When you pick your toddler up and down, you may be lifting an average of 25 pounds.  When my son is reaching for me to pick him up in the middle of my workout, I don’t abandon my routine.  Instead, I incorporate him into my squats. It’s fun for him and easy for me!

If you like to dance, try to find a dancing workout video online. Dancing is great cardio and a fun way to get in a quick and easy workout.

5 – Monitor Expectations

One of the fastest ways to abandon your workout is by setting unrealistic expectations.  As a busy mom, do yourself a favor and resist the urge to compare yourself with anyone else. Hopefully, you’ve decided to exercise because you understand the physical and mental health benefits.

If your goal is to make exercise a part of your lifestyle, you need to set realistic goals that match your lifestyle.  As working mom with a full-time job, a separate business, a husband, an elementary age child, a toddler, and a dog – I have to be creative and find time for exercise. 

My workout schedule will not look like anyone else’s. Our lifestyles and daily schedules are different. Although I’d like to do 45 minutes every few days, I don’t have that kind of time available. 

Rather than trying to force something that is unrealistic, I set realistic goals I can meet.  I can get 25-30 minutes every other day (how to find time for exercise) and usually a 45-minute session on the weekend.

Be Honest With Yourself

Also, don’t expect to lose all your baby weight or some astronomical number of pounds in a few weeks. If you’re trying to make exercise part of your lifestyle, do it little by little.  If you start by adding gradual exercises to your daily routine, you’re more likely to sustain it.

My baby will be two in May (yay!) and I still haven’t lost all the baby weight!   I don’t look at other moms and expect to look like them because we are not the same.  I have had two c-sections and had my youngest child at age 40! 

While I was in great shape prior to each pregnancy, the struggle to get back to my pre-pregnancy body is real!

You only have a limited amount of energy.  And, that energy has to be distributed among your job, your family, managing your home, and your personal self-care.

So, don’t set yourself up for disappointment by trying to do a triathlon type workout if you haven’t been doing that all along.  Start by doing what you can do and stick to running your own race.

Using these 5 simple tips, you can get a quick and easy workout as a busy mom without feeling overwhelmed or frustrated.  Do something good for yourself and continue to live your best life in balance!

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

The post How to Get A Quick and Easy Workout: 5 Tips for Busy Moms appeared first on .

My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

You can stay fit as a busy mom if you understand why it’s important. Making fitness a priority doesn’t mean you have to go to the gym every day. And, you might be surprised by all the quick benefits you get from taking care of yourself, working out, and eating well. Here are 6 positive reasons to stay fit as a busy mom:

Reduce Stress

As a working mom, you probably have a lot of different people pulling on you throughout the day. Trying to maintain a healthy work-life balance is not easy. Because I have to coordinate my work calendar with my family schedule and my personal calendar, my mind is always running. To keep my stress level at a minimum, I make exercising a priority. Although I don’t have a lot of time to spend at the gym, I make time for exercise throughout the week.

There are a variety of ways you can stay fit as a busy mom and make small adjustments to your schedule. I enjoy distance running, but I don’t have a lot of time for it. So, I usually plan for it on the weekend. Throughout the week, I often use the time in between leaving work and picking up my kids to get a quick workout. While it may only be 30 minutes, it’s definitely worth it. Once I start sweating, I forget about the demands of my job. I’m usually so focused on the workout, it gives my mind a chance to relax.

Attending to your mental and emotional health is also a part of staying fit. Because I enjoy writing, I like to journal my thoughts. It helps me to purge my worries, confront my fears, and identify my goals. It’s also a great way for me to have a real conversation with myself because there are just some things you will write on paper that you might not ever say aloud. Journaling can also help you gain clarity and put issues in perspective. As a busy mom, it’s necessary to pay attention to how well you are managing your stress and try different ways to reduce it.

Manage Your Mood

Whether it’s a brisk walk, a run on the treadmill, or some strength-training (lifting weights), exercising can help shift your mood in a positive way. When you exercise, you release hormones called endorphins that give you a feeling of euphoria or a “feel good high.” For me, it’s like an overwhelming sense of peace and clarity.

For every busy mom, patience is a virtue because we’re always pressed for time. There’s always something that needs to be done and someone looking for you to do it. The pressure of momming can feel overwhelming if you don’t have a system in place to manage it.

You can learn to manage your mood by scheduling workout sessions that help you to burn off negative energy. It’s one of the reasons I choose to workout between the time I leave work and pick up my kids. I don’t want to carry the stress of my job home or become frustrated with my family because I’m in a bad mood. Making time to exercise before I get to my kids helps me to release whatever might have been bothering me before I get to them.

You can also manage your mood with quiet time. Some people use meditation and breathing exercises. Simply sitting in silence for a few minutes can work wonders for you. During my lunch break, I will often set my timer for 15 minutes, close my eyes, and just enjoy the quiet. Without fail, I feel much more calm and relaxed. It’s a great way to keep a positive mindset and stay in a place of peace.

Lose Weight

I don’t know where you are on your postpartum journey. But, what mom wouldn’t like to lose a few pounds? If you make exercise part of your regular routine, you can definitely lose weight. But, you also need to eat well.

For most busy moms, grocery shopping and making dinner are time consuming. When life gets busy, it’s easy to order takeout or opt for the less healthy, easier food option. However, if you want to stay fit as a busy mom, it’s important to think about your food choices and monitor what you eat. I’m not a fan of diets because I believe in sustainability. I know I’m not going to give up sweets or carbs forever. So, I try to eat what I want in moderation. I believe in the 80/20 rule. 80% of the time, I try to eat healthy and get as many veggies and greens in as possible. The other 20% of the time, I eat what I want. But, because I eat healthy most of the time, I usually don’t want a lot of junk for too long.

You’re not being vain because you want to look good in your clothes. If you look and feel good as a mom, it’s a win for everyone. Losing weight is not about being skinny. When it it comes to being fit, losing weight is about being healthy and living your best life.

Stay Healthy

Exercising and eating well will ultimately lead to better health. As a mom, you gain weight during pregnancy. After you have the baby, you’re busy trying to adjust to your new phase of life. It can be a challenge to find time for exercise or eating healthy.

However, you can start by making small adjustments to your daily routine. As a working mom, I’m usually running out of the house in the morning. So, I don’t have time to make a gourmet breakfast. Instead, I prep my green shakes on the weekend and all I have to do is blend the night before. All you need is your blender, a Ninja, or a Nutri-Bullet. Two other easy to make, grab and go breakfast meals are egg muffins and overnight oatmeal. I also take my lunch to work. It’s usually dinner leftovers which I pack the night before. By taking the time to prep my food choices, I always have something healthy to eat. Then, in the morning, I just grab and go.

To stay fit as a busy mom, I also make sure I keep moving. While cardio is good for your heart, strength-training is good for your muscles. By exercising regularly, you decrease your chance of getting diabetes, high blood pressure, and other illnesses. You can walk five miles each day by just walking 10,000 steps! It’s not hard to do by the time you work all day and run around taking care of your family. My goal is to get 11, 500 steps daily, but I usually average around 15,000 steps. Some days, I even get up to 22,000!

You should set a daily goal for the number of steps you want to reach each day. If you see you can do more, increase your goal. I strongly encourage you to invest in a fitness tracker because I wear mine every day, all day. It even reminds me to move my body when I’ve been stationary for too long. The key is to be proactive and make your health a priority the same as you would for your family.

Lead By Example

Remember when parents said – “Do as I say, not as I do!” Those days are long gone. Kids today are too smart to follow that logic. They will call you out for not following your own rules – within reason. You don’t need a curfew and you’re certainly old enough to enjoy a glass of wine. But, shouldn’t you eat your vegetables, too?

Undoubtedly, you spend most of your time making sure your family’s needs are met. You go out of your way to ensure they eat well, stay active and involved, and get enough rest to be productive the next day. Shouldn’t the same apply to you?

You need to stay fit as a busy mom to set the tone for your household. If you’re making positive food choices, it will only trickle down to your kids. I can get my kids to eat almost anything because they always want what I’m eating. My kids love green shakes and I rarely have trouble getting them to eat vegetables because it’s the norm. No one complains when I suggest an evening walk because we stay active as a family.

When your kids see you making time for exercise, you’re sending the message that taking care of your health is important – because it is! You are creating a blueprint for your kids when you set the example regarding the importance of staying fit.

Make Yourself a Priority

As a working mom, finding a healthy work-life balance is a never-ending process. There’s always a ton of tasks on the to-do list and never enough hours to complete it. By day’s end, I’m usually exhausted! However, I’ve learned that if I don’t make myself a priority – no one else is going to do it. It doesn’t mean my family doesn’t love me. It just means I have to be intentional about my self-care.

When you’re a busy mom, you have to put your needs on the to-do list and make sure you get to them. If you want to exercise more regularly, look at your daily routine and find time to do it. You might have to postpone something you had planned for your kids. They will survive!

If you’re like me, you probably look for opportunities to make your kid smile. Whether it’s a playdate on Friday at McDonald’s, enrolling him in soccer, or giving Cub Scouts a try, I make great sacrifices to make sure my kids are happy, well-rounded, and exposed to great opportunities. Likewise, I have to do the same for myself.

Going to the spa, meeting up with my girlfriends, or having a night out with my man is essential to my mental well-being and fitness. Sometimes you need a break from being mommy and need to be reminded you were a woman before you became a mom. She’s still in there and you shouldn’t neglect her. Taking some time to relax, laugh, and connect with people important to you is great for your health and overall fitness.

Staying physically fit and emotionally healthy is just as important for you as it is for your family. If you don’t take care of yourself, you won’t be able to take care of anyone else. It’s an absolute sacrifice and something will have to wait – dishes, laundry, meals, playdates, or quality time with hubby. But, you’re worth it and your family will be better for it. As a busy mom, don’t get so busy that you forget to make your self-care a priority. It’s okay to be self-centered, Mom!

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. I am not a doctor or medical expert.  I am simply sharing my personal experience and knowledge as a mom.  Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

The post Stay Fit As a Busy Mom: 6 Positive Reasons to Do It appeared first on .

My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

It’s hard to find time to exercise as a busy mom! I know because I’m a busy mom. Whether you’re trying to lose the baby weight, or you want to stay fit, exercise is important to your physical and mental health. While your time may be limited, there are some simple exercise tips that won’t make your life more difficult.

Schedule Your Workout

It’s tough to find time to workout when your schedule is packed with everything else! As a mom of two boys, there is so much to coordinate with school schedules, doctor appointments, play dates, and birthday parties. Being booked and busy just comes with the job! One simple way to find time to exercise as a busy mom is to schedule your workout with the other appointments. If your son is playing soccer, add on an extra 30 minutes to give yourself time to walk around the park. If you have an elliptical machine or treadmill, hop on while you put dinner in the oven.

Think ahead and set a specific amount of time you plan to workout. You can find time to exercise, but you have to make yourself a priority. If you want to exercise as a busy mom, you must be willing to add yourself to the calendar and stick to it like any other appointment.

Make Gradual Changes

If you haven’t exercised in years, you probably don’t want to start with a marathon. It’s possible to find time to workout if you start with gradual changes to your daily or weekly routine. You’ll be surprised where you can find time to exercise once you start looking.

If you have stairs in your office building, try taking the stairs instead of the elevator. Or, if being outdoors is more appealing, try adding a 20-30 minute walk or jog to your evening. You can gradually add on time each week after it becomes part of your routine.

I usually have about an hour between the time I leave work and the time I need to pick up the kiddos. I use that time to workout or do something for myself. Even if it’s only 30 minutes, I consider it an achievement because my time is limited. Wherever you find time, make sure you do so gradually so you’ll stick with it.

Exercise Early or Late

Okay…hear me out! I know the idea of getting up earlier to do anything is pretty insane. Working a full-time job, with a husband, a toddler, a seven-year old, and a dog – I get it! But, it’s not impossible. As a busy mom, early morning or late night is usually the only time I have to myself. If you want to get in a workout, you can get up just 30 minutes earlier once or twice a week.

Depending on your schedule, a late workout might also work for you. I have to be at work by 7:00 a.m., so it’s really challenging for me to get the early workout. But, I try once a week. When I can, I do a late evening workout using my exercise videos after the homework and right before dinner. These exercise tips will work, but you have to be intentional with your time.

Exercise Throughout the Day

Ideally, you want to be able to do your workout, get a shower, and be done. But, as a busy mom, your schedule may not allow it. You may have to find time to exercise incrementally throughout the day. I wear a fitness tracker because I like tracking my steps. It not only keeps me informed on how much I’m moving throughout the day (which is a lot!), but it’s a reminder to move. Even if I am not able to get a structured workout in, I feel good if I know I’ve met or exceeded my steps for the day.

If you can’t get to the gym or you don’t have 30-45 minutes straight, you can break up your exercise. If you walk the dog in the morning or evening, go a little farther for some extra steps. Split your exercise up into increments of 5 minute walks up and down your stairs, jumping jacks, push-ups, sit-ups, or dancing throughout the day. Once or twice a week, use part of your lunch break to walk the perimeter of your office building or do the stairs. Start paying attention to how you move throughout your day to get the workout you’ve been missing.

Use Your Support System

One of the best ways to find time to exercise as a busy mom or working mom is to use your support system. We don’t have family living nearby, but my husband understands how important it is for me to exercise, not simply for my physical health, but also my mental health. So, we negotiate time and trade off taking care of the kids while one of us hits the gym or gets a workout.

If you want the time, you may just have to ask for it. If you needed to go to the grocery store, to a hair appointment, or the doctor’s office, you would not feel bad about taking the time. You can do the same when it comes to exercise. You just have to plan for it. Whether it’s your spouse, the grandparents, or a trusted friend, don’t be afraid to lean on your support system to do something good for yourself.

Get Creative With Your Workout

Sometimes, going to the gym just isn’t an option. While I actually prefer to workout outside, depending on the weather, that can be a bust. So, I get creative with my workouts. Each day, I set a goal to get 11,500 steps. But, most days I get between 15,000 – 20,000! I’m a busy Mama!

You can set a goal to get 10,000 steps a day and make it fun by doing a challenge with your co-workers. If you like to dance, checkout Shaun T’s Rockin’ Body Dance video. Sometimes, having an accountability partner helps you stay on track and makes working out more enjoyable. You can get a couple of your girlfriends together and workout while having fun. Or, you can get some colleagues together and do a challenge. When it comes to getting exercise in, there are no rules.

Workout with Your Kids

Depending on the age of your kid, you can make exercise a family affair. Without fail, as soon as I put in a workout video, my seven-year old, my 15-month old, and the dog all make their way to me. Instead of getting frustrated, I’ve learned to use it to my advantage. I get them involved in the workout, even if it means I don’t get to follow the routine verbatim. As long as I keep moving, that’s all that matters. Plus, it’s fun for the kids, who truthfully, get bored after a few minutes, and usually move on to something else.

It’s easy to get discouraged and give up on exercising. But, I try to stay committed and keep an open mind. My youngest weighs over 20 lbs. and lifting him a few times is pretty good strength training for my arms. Even when we walk to the park, it’s a mile round trip. While my hubby watches the kids play at the playground, I do a couple of laps around the park.

Finding time to exercise as a busy mom isn’t impossible. You may have to get creative and understand that your workout routine and schedule may not look like anyone else’s. The important thing is that your workout works for you!

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. I am not a doctor or medical expert.  I am simply sharing my personal experience and knowledge as a mom.  Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

The post Exercise as a Busy Mom: 6 Simple Ways to Get a Workout appeared first on .

My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

As a working mom, you’re super busy and need to make time to exercise. But, how can you?  Well, it’s easier than you think.  Make time for exercise with 10 simple changes to your regular routine.

1 – Invest in exercise videos.  As a working mom, you probably don’t have time to get to the gym every day. And, sometimes, weather won’t allow you to exercise outside.  Investing in exercise videos gives you the flexibility of a structured workout from home.  You can make time for exercise based on your schedule and you always have the option at your fingertips.  Plus, there are so many to choose from.  If you’re not sure where to start, I like Shaun T’s Beach Body dance videos and Rockin’ Body because they keep me entertained while getting a good workout.  You can also try yoga, Pilates, or other videos.

You’re super busy and need to make time to exercise. But, how can you?  Well, it’s easier than you think.  Make time for exercise with 10 simple changes to your regular routine.

2 – Invest in one cardio machine.  If you hate the treadmill or elliptical, skip this one and move to #3.  But, if you can tolerate either, it’s a good investment and a great backup if getting out of the house to exercise is a challenge.  I got an elliptical machine after I had my first son.  Getting to the gym or outside wasn’t always an option and I needed variety.  Having the elliptical machine downstairs gave me the option to get a good 20-30 minute workout on a regular basis.  You can get inexpensive cardio equipment brand new.  Another great option – try garage sales or online sellers like eBay, letgo, or OfferUp.

3 – Workout while cooking.  You can make time for exercise if you plan it right.  I don’t fry anything because it’s time consuming and I’m not great at it.  On average, it takes me 30 minutes to bake most dishes.  While the food is in the oven, I can pop in a video or jump on the elliptical.  If you know you’re making lasagna, put your workout gear on prior to cooking and have your video ready or workout planned.  As soon as you put the lasagna in the oven, get to work!

4 – Exercise while the kids sleep.  I know! When they’re asleep, it’s the perfect time to get something else done. Or, you’re so exhausted, you want to go to sleep, too!  But, if you can make time to exercise while the kids sleep once or twice a week, you’ll feel great.  You may have to wake up 20-30 minutes earlier once or twice a week to exercise before the kids wake up.  If you have an infant, have your video ready to push play or have your equipment out.  As soon as baby goes down, hope to it.  Even if you only get 20 minutes in, it’s worth it!

5 – Make the kids part of your routine.  Your time to exercise can double as family time, if necessary.  When I try to exercise at home, my oldest son and the dog always find a way to interrupt. So, I learned to work around them.  If it’s a video, I let my oldest son join in until he gets bored.  With my infant son, I often wear the Ergo Baby carrier while moving around the house and walking around the subdivision.  I definitely count it as a workout because of the extra weight!

6 – Wear workout gear to bed.  This is an excellent motivation to help you make time for exercise! If you’re prepared in the morning when you wake up, you’re more likely to exercise.  Sometimes, getting dressed is the biggest challenge. Just make sure you get cute workout gear that fits.  I used to workout in whatever was lying around.  But, baggy, ratty t-shirts won’t keep you motivated for long!  You’ll be much more inspired to exercise if you feel cute or like what you’re wearing.  When you can see your body, you can focus on your target areas.

7 – Get out and walk.  If walking is the only way for you to make time for exercise, do it! Taking a daily walk is a great way to increase steps and reach 10,000 steps daily.  Use a fitness tracker to help you keep up with your steps.  You can walk every evening as a family.  It’s no cost and easy to incorporate into your daily routine (depending on the weather). Plus, it’s a great stress reliever. 

8 – Lift weights.  Did you know you can make time to exercise while watching your favorite show or during the commercials? Get some 3 – 5 lbs. weights and a kettle ball to take your exercise up a notch.  Some exercise videos incorporate light weights into the routine.  If you’re not familiar, you an easily find DIY exercises online. Lifting weights can help increase your metabolism, can help you build muscle, and helps to burn more calories and fat.

9 – Join a low-cost gym. If you can afford to pay $10/month, several gyms like Planet Fitness and YouFit offer affordable memberships at a low cost.  If your schedule allows you to make time for exercise in the morning, go before work. I strive to make it to the gym twice a week and I usually go immediately after work and before I pick my son up from aftercare.  I stay about 30-45 minutes and I keep my exercise clothes in the car. When I can’t make it during the week, I get help from my husband and I go for at least an hour on the weekend. If you only make it to the gym once a week, that’s still four times a month – for only $10!

10 – Be intentional. As a working mom, time is limited, so preparation is everything.  At the start of the week, put your workout gear together and pack a gym bag for the car. Also, layout one or two exercise outfits for your in-home workouts just like you would prepare your outfits for work.  Be sure to include any other exercise gear you need, such as gloves for weights and ear buds, if listening to music keeps you inspired.  If you’re going to use an exercise video or cardio equipment, pull it out the night before.  Set your goal ahead of time and set a timer in your phone as a reminder.  If you’re going to the gym, have a plan before you go.  If I only have 30 minutes, I might do 10 minutes on the Stairmaster, 10-minute sprints on the treadmill, and 10-15 minutes lifting weights on legs and abs.  When you walk in, you want to be intentional about the time you make to exercise.

Life is busy. But, you can make time for exercise by making these small changes to your regular routine.  Doing so will help you maintain a fit and healthy lifestyle and continue to live your best life in balance!

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

The post How to Make Time for Exercise: 10 Fitness Tips for Working Moms appeared first on .

My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

Hey working mom – the burnout is real!  By the end of the day, you’re exhausted. We’ve all been there, but you don’t have to stay there.  You can get more energy now by following these five simple tips:

Eat Breakfast

We tell our kids it’s the most important meal of the day.  But, how many times have we skipped it? Yeah, a bagel on the run doesn’t count – well, not really.  You need breakfast for the same reason your kids need breakfast. You’ve got a busy day and you need to fuel your brain and body.  You don’t have time to make a gourmet meal, but you can plan your week with healthy grab and go food options, such as yogurt, green shakes, probiotic shakes, or oatmeal with fruit.  As a bonus, you can add chia seeds to either of those options to give you some added energy and keep you feeling fuller throughout the morning.

When you start your day off right, you’re more likely to maintain energy throughout your day. Likewise, you’re more likely to make healthier food choices. When I start my day with a donut, it’s just a lot easier to go off the rails and eat what tastes good in the moment – pizza, fries, cheeseburgers! Even if you get a quick burst of energy, it doesn’t last long because the sugary and greasy foods that taste good also make you feel sluggish.

Cut Sugar

One important change I made to increase my energy level was cutting out sodas and juices.  I have them occasionally, but it’s rare.  Did you know most 12-ounce sodas or juices contain an average of 48 grams of sugar?  48 grams of sugar = 12 teaspoons.  When is the last time you poured 12 teaspoons into a 12-ounce cup? NEVER.  But, that’s what you get when you drink a can of soda or juice.  In a 20-ounce bottle, it can be close to 18 teaspoons of sugar!  

Instead of drinking sodas and juice, drink water. I like to add fruit and lemon to my water to give it flavor.  If you need some fizz, try sparkling water.  Just be sure the sparkling water is zero calorie and zero sugar. 

I know a lot of people need their coffee in the morning to get going. You should also watch the amount of sugar in your coffee, depending on where you’re getting it. If it’s from home, you’re probably okay. But, if you’re like me and have a favorite coffee shop, some of those drinks have 40 to 50 grams of sugar, much like soda. So, pay attention to how much you consume. Eliminating sugary drinks will have a positive effect on your waistline, your energy level, and your overall health.

Drink More Water

 The more water your drink, the better you feel.  As a working mom, I get super busy and it can be easy to forget to hydrate.  When I’m exercising, it’s even more important.  I usually take a refillable water bottle with me wherever I go.  If you feel sluggish throughout the day, consider your water intake.  If you don’t drink enough water, you’ll get dehydrated and that can lead to exhaustion and other health dangers. 

Most people wait until they feel thirsty to drink water. By the time you feel thirsty, however, you’re already dehydrated. There’s no way for you to get more energy if the well is dry. If you’re exercising, you especially need to pay attention to your water intake to ensure you replace the fluids you lose from sweating.

As a busy mom, you’re moving all day long whether at work or running around for the family. It’s important for you to take care of your health because you can’t do what you need to do without being energized. Water is not only important for proper hydration, but it also helps flush toxins from the body.  Increasing your water intake is an easy way to get more energy. 

Walk Daily

You may be thinking – “Here’s one more thing to add to my to-do list!” But, engaging in exercise is actually a great way to feel energized. It sounds weird, but the more you move, the more energy you’ll have. In addition to my weekly exercise routine, I take a walk almost daily.  Usually, I’m walking my dog. But, I also use the time to de-stress from my day. 

I used to be in a rush to get it over with because it was just another thing on my lengthy to-do list.  But, now I try to leave my phone at home and really focus on being in the moment.  I take time to look at the flowers, enjoy the breeze or sunshine, mostly, (I live in South Florida!) and think about nothing.  You don’t know how much your mind needs a break until you give it one.  

Other benefits of taking a daily walk are increased steps. In general, you should try to get 10,000 steps daily, which equals about 5 miles. Depending on your level of fitness, that may sound like a lot. But, you’d be surprised how much you walk during the day as a busy mom, especially if you’re wearing a fitness tracker. On most days, I’m averaging between 15,000 and 22,000 steps! Taking a daily walk will only add to your overall physical health and likely lead to better sleep.  If you want to get more energy, get moving! 

Unplug Nightly

Most of us have some form of social media and use our phones frequently throughout the day. Maybe it never occured to you that you could get more energy simply by unplugging from your electronics. But, you can!

When you were in the hospital having the baby, you probably weren’t on your phone.  Whatever else was pressing at that time, had to wait.  When you’re tempted to reach for your phone at night, remember that time and unplug. When I get home, I make a conscious decision to lose my phone.  I am not available for my job because I have moved on to my second job – being mommy and wife. 

If I am on my phone, it is to catch up with family and friends.  I don’t receive emails from my workplace on my phone on purpose.  After a certain time in the evening, I don’t check text messages, my personal email account, or social media because it’s information overload.  You should also create a nightly routine to unwind – minus the electronics. Setting boundaries and unplugging from technology will give you more energy because you shouldn’t always be on.  Give yourself a break from technology and allow time to re-energize. 

Life as a working mom is busy, but it doesn’t have to be unbearable.  You need energy to do all you have to do.  Apply these five changes to your life and begin to have more energy now as you continue to live your best life in balance!

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

The post Get More Energy Now: 5 Tips for Working Moms appeared first on .

My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

Dear Working Mom,

If you want to get fit and stay healthy, you must make exercise a priority for your life. And, I don’t mean spending hours in the gym!  Here are six quick tips to help you get fit and stay:

1 – Sleep in your workout gear.  I prefer working out in the morning, but it’s really hard with my schedule.  If I’m going to exercise in the morning, I go to sleep in my workout gear.  That way, I can jump up in the morning, brush my teeth, and get my workout done.  It helps if you make the commitment the night before by sleeping in your workout gear.  You’re much more likely to stick to your plan of getting fit and staying healthy if you’re already dressed for the workout. It also helps to buy cute workout gear!

2 – Keep exercise gear in the car.  Whether you plan to exercise before or after work, you’ll always be prepared with workout clothes in the car.  You can get dressed before you leave work or head straight to the gym and avoid having to go home to change.  As working moms, we can be easily distracted from doing the things we need to do for ourselves.  But, you can stay focused on getting fit and staying healthy by preparing ahead.

3 – Start your day healthy. When you start your day with something healthy, you are less likely to go off the deep end. Four to five times a week, I start my day with a green shake.  It’s a great way to get extra veggies and it gives me energy.  You can use your blender or NutriBullet to make your shakes.  I really like the NutriBullet Pro because it comes with a recipe book that gives you the benefits of different ingredients.  If you don’t want to do green shakes, eat a healthy breakfast, like oatmeal and fruit, or scrambled eggs.  Just don’t skip breakfast because you need the energy!

4 – Plan your meals.  Healthy eating takes preparation. It’s so much easier as a working mom to just stop by a drive-thru.  If eating healthier is your goal, choose a day to plan your meals.  Sundays works for me!  Make sure you do your shopping for the week to avoid having to plan mid-week.  When you make your shopping list, include healthy snacks.  I usually plan for the next week on Thursday and order groceries online because it’s faster.  When I plan my meals early, I’m less likely to stop and get fast food or make unhealthy choices.  Bonus – If you want to avoid eating unhealthy snacks, don’t buy them.  Replace them with healthier options (i.e. fruits, veggies, light popcorn, nuts).  Out of the house = out of sight = out of mind!

5 – Be realistic.  Think of getting fit and staying healthy as a marathon and not a sprint.  Whether you want to lose ten pounds or just start eating healthier, don’t expect to change your entire lifestyle overnight.  Start with one change and slowly add to it.  If you want to exercise more, start with 30 minutes two to three times a week.  As a working mom, I can’t make it to the gym every day.  Realistically, I can make it twice per week for about 30-45 minutes.  Then, my third workout is a combination of exercise at home. Whether I workout or not, I always try to get 10,000 steps just doing my daily activities. You can track your steps using your phone or with a fitness tracker.

If you want to eat healthier, start cutting back on sugar and calories by eliminating sodas and juices at lunch.  After a few weeks, try to eliminate drinking them at dinner.  You’re more likely to stay motivated and experience success if you’re realistic with your time and making changes.

6 – Reward yourself. I don’t believe in denying myself, so I try to do things in moderation. If I want a brownie, I’m having the brownie!  But, I’m not having the brownie every day.  You will feel better about eating the brownie when you’ve met some of your goals or you’re on track to meet them. When you see the benefits of exercising and eating healthy, you are more likely to stay balanced. Sometimes rewarding yourself with a tasty treat or rich meal will give you the motivation you need to keep exercising and eating healthy. I stay motivated knowing the healthier I am, the less I will crave unhealthy food.  The more fit I am, the easier it will be for me to stay fit.  Sometimes, though, I need a burger with cheese and fries on the side!  And, I don’t beat myself up for having it because life is too short not to have the fries…sometimes!

As working moms, we must make our health and fitness a priority.  You can get fit and stay healthy by making small changes and continuing to live your best life in balance!

Disclaimer: You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

The post How to Get Fit and Stay Healthy: 6 Tips for Working Moms appeared first on .

My posts usually contain affiliate links.  If you click on a link and make a purchase, I may get a commission at no extra cost to you.

You’re up at the crack of dawn and you’re barely home by sunset.  Who has time to think about getting 10,000 steps?  Well, working mom…you do!  You may not realize it, but if you make exercise part of your regular routine, you’ll feel better mentally and physically.  And, you can get 10,000 steps in daily by just doing what you normally do.

1 –Start your day earlier.  The sooner you get moving, the more steps you take. If you can get up 30 minutes earlier, jump on the treadmill or do the elliptical, if you have the machines.  If not, find a workout video that keeps you moving for 30 minutes. I like the dance videos offered by BeachBody, especially Rockin’ Body. Or, you can get a more intense workout in 25 minutes with Shaun T’s Focus T25.  If 15 minutes is all you can have, go for it!  Either way, it’s a great start to your day!  

2 – Wear a step tracker. If you aren’t already tracking your steps, do it.  Just knowing how many steps you take each day can motivate you to take more.  Whether you have a Fitbit  or Step Tracker, leave it on at night or put it on first thing in the morning to get an accurate count of your steps. The only time I take off my Letscom fitness tracker is to shower or give my kids a bath. It’s very accurate and inexpensive.  Your phone can also track your steps, but it won’t be as accurate because you may leave it in your purse or on the desk while you’re moving.

3 – Set a goal. Did you know 10,000 steps is about 5 miles? If you set a goal, you’ll be more motivated to take the stairs or walk a longer distance. If your job requires you to move a lot, you might be surprised to see how many steps you take.  If you work mostly at a desk, having a daily or weekly step goal will make you more conscious about moving. And yes, all the moving you do while cooking, cleaning, and running after your kid counts!

4 – Walk during your lunch break.  Okay – hear me out!  If you only get 30 minutes for lunch, it could be a challenge, but not impossible.  Take 10 minutes and walk around your building or office.  If you do it five times a week, that’s an extra 50 minutes of added activity to your weekly routine.  If you get more than 30 minutes for lunch, bump it up to 15 minutes of walking to maximize your number of steps.

5 – Get a partner. A workout routine or any new challenge is always better with a friend.  Convince your co-workers or close friends to track steps and set a goal with you. You can even make it a contest among the group.  At the very least, tell someone about your goal.  It will keep you accountable.  When you have another person involved, you’re more likely to stay committed to getting it done.

 6 – Always take the stairs. Okay, it sounds simple, because it is!  Taking the stairs will quickly add to your steps, especially if you work in a multi-level building.  I work on the second floor of my building and I take the stairs several times a day.  Even when I was pregnant, I always took the stairs – carefully.  I’m not even tempted to take the elevator because I know I need to get my steps!

7 – Say it in person. Instead of delivering that next message via email, get up and say it in person. Of course, you don’t want to waste time being unproductive. So, make your steps count.  If you need to speak to several coworkers, plan a trip around the office.  Not only will you get the benefit of personal contact, but you’ll add to your step count.

8 – Park farther away.  Have you ever seen a car circling the parking lot repeatedly in hopes of getting a close space?  If that’s you and you’re able to walk, just park farther away.  Yes, it’s farther for the kids! But, you’ll save yourself time because there are always spaces toward the end of the row. If it’s an extra 50 steps from where you’d normally park, that’s a total of 100 steps roundtrip.  Bonus!

9 – Return the cart.  I totally get it!  You’re already tired from work and dragging the kids through the store. The last thing you want to do is walk the cart back to the cart return. So, you spend extra time trying to fit it in between another car or place it on the curb so it doesn’t roll back.  Been there! But, you can sneak in some extra steps and avoid having to fight with the cart by just returning it every time.  Just remember, every step counts!

10 – Return the peas. Same concept as #9, just do it in the store.  How often have you found a bag of frozen peas in the bread aisle? When you’re a busy mom and you’re shopping with kids, it’s easier to just drop the items you’re not going to get where they are.  But, do yourself and the clerk who has to do go backs a favor by taking the extra steps to take it back.  And, let those steps add up!

As working moms, it’s important to work smarter and not harder. By adding these simple ideas to your routine, you can get more steps daily and continue to live your best life in balance!

Disclaimer:  You should consult your physician or another health care professional before starting any fitness routine or making changes in your diet. I am not a doctor or medical expert.  I am simply sharing my personal experience and knowledge as a mom. Any health, fitness, or nutritional information offered is designed for educational purposes only.  Do not rely on this information as a substitute or replacement for professional medical advice, diagnosis, or treatment. While exercising, if you experience faintness, dizziness, pain, or shortness of breath, you should stop exercising immediately and seek professional medical assistance.

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Office parties.  Family gatherings.  Cookies. Cakes. Cocktails.  As a working mom, who has the time or motivation to work out?  If you aren’t careful, the holiday season can leave you with extra pounds and little motivation to work it off.  Follow these five simple steps to stay fit during the holiday season:

1 – Go green.  I try to start my day with a green shake to get in as many veggies as possible. I like the NutriBullet Pro to make my green shakes.  Just add 2-3 cups of a leafy green (kale, spinach, swiss chard), Greek yogurt, and whatever fruit you like.  One of the most common shakes I make is spinach, Greek yogurt, pineapple, garlic, ground flax seed, and water. If you start your day green, you’re less likely to get off track later in the day.  You can also add a salad to your daily meal to get in extra veggies.  When you’re eating more sweets than usual, piling on the greens is a great way to stay balanced.

2 – Be prepared. The best way to make sure you stay on track is to prepare your healthy meals ahead of time.  If you prep your green shakes in advance, you can just grab them from the fridge and blend.  It also makes a convenient grab and go breakfast on your way to work.  I usually make 5-6 green shakes for the week.  If you don’t like green shakes, you can also make egg muffins or overnight oats.  The key is to start the day healthy and prepare in advance.  Not only does it save time, but you will always have a healthy alternative at your fingertips.

3 – Keep moving.  During the holidays, there are a lot of distractions.  As a working mom, when things get hectic, the first thing to sacrifice is exercise. While you might not make it to the gym, you can still get a workout.  Wake up 30 minutes earlier and do a workout video.  Try to get more steps in at work.  Instead of a sitting lunch, make a wrap or sandwich and get moving.  Walk the perimeter of your job or do the stairs.  You can even set a lunchtime goal.  For example, if you walk 2,000 steps during lunch, you would have walked about a mile.  If you walk 2,000 steps during lunch each day for five days, you would have walked about 5 miles during your lunch breaks alone!

4 – Be selective.  If you’re going to have dessert or a cocktail, make it count!  Don’t waste your calories on something that’s just okay.  Try to do everything in moderation. I don’t believe in denying myself.  But, I’m selective about how I spend my calories.  I’m not going to waste my calories on powdered donuts from the gas station when I really want a slice of cheesecake. If you choose something you really want, you’re more likely to feel satisfied and less likely to overdo it.

5 – Drink up.  Water does a body good, especially if there’s alcohol involved.  With all the holiday celebrations, it’s easy to forget to hydrate.  The more water you drink, the better you’ll feel. It’s important to stay hydrated and flush out those holiday toxins.  If you want to stay energized and not feel sluggish, you need to load up on water.  Another great benefit of water is that it has zero calories.  If you’re feeling fancy, add some fruit or lemon to spruce up your water.  But, skip the soda and juice and have water with your meal. If you normally have a soda or juice, you’ll cut out an average of 48 grams of sugar by drinking water.  Those 48 grams = 12 teaspoons of sugar = a slice of cake.  I’d rather have the cake and drink the water!

The holidays only add to the hustle and bustle of your busy schedule.  Stay on track with your fitness goals by planning and being selective about your choices. You can stay fit during the holiday season and continue to live your best life in balance!

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