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.

Who doesn’t want to increase your milk supply? As a breastfeeding mom, you know breast milk is liquid gold.  You can never produce enough breast milk, especially as your little one gets older. If you want to increase your milk supply, there are some easy tips to help you do so in a short amount of time.

1 – Drink plenty water

If you want to increase your milk supply, staying hydrated is extremely important. You have to consider that you burn calories when you breastfeed and pump.  Experts say that for every ounce you pump, you burn around 20 calories. So, if you feed for 20 minutes or pump four ounces on each breast, that could be 160 calories spent! Depending on your weight, that is the equivalent of a 20-minute high intensity workout.  And, if you were doing a high intensity workout routine, you would definitely try to stay hydrated. 

For the same reasons, it’s important to stay hydrated when breastfeeding and pumping. You need to replenish the water your body loses from those calories. If you want to increase your milk supply, try drinking as much water as possible, and limiting your caffeine and alcohol intake. You can even start your day by drinking water.

2 – Sleep

I know it’s ridiculous to think about getting sleep when you’re the mom of an infant or a mom – period! But, getting more sleep will help increase your milk supply.  I’ve had to leave town several times while breastfeeding my infant son.  Each time, my milk supply tripled because I was able to sleep without interruption.  I have literally had to change bottles three times while pumping to keep up with my supply. That’s almost 30 ounces in one 20-minute pumping session! 

f you’re trying to increase your milk supply, talk to your spouse or support system about giving you some time to sleep without interruption. You’d be surprised how much a four hour stretch of sleep can help you.  Your body will repay you with an increase in your milk supply which always makes a breastfeeding mom happy. If you have more milk than you need for the baby’s daily intake, you can freeze the surplus for unexpected slow days or emergencies. Check out Lansinoh Breastmilk Storage Bags for safe freezing.

3 – Pump more to produce more

Not all breastfeeding moms pump.  However, I pumped from the beginning because I knew I would eventually have to go back to work.  The more you pump, the more you produce because breast milk is produced based on a supply and demand principle.  When you empty your breasts, it sends signals to your body to produce more milk.  I would suggest using an electric double pump, such as Ameda Finesse or Medela Pump In Style.  It will help you to pump more milk at a faster rate.

If you want to increase your milk supply, you should also create a pumping schedule.  While I was home with my baby, I was less consistent with pumping and nursing.  The closer it came to me returning to work, the more consistent I was because I knew I needed to increase my milk supply. So, I pumped first thing in the morning. Then, I pumped around noon.  And, I pumped once before going to bed.  When I pumped three times a day, I was able to freeze milk because I was producing more.  

4 – Keep nursing

Even if you are pumping, it’s important for you to keep nursing, if possible. There is a difference in how the milk is released from nursing and pumping. Keep in mind, breastfeeding is the natural method and your body will respond differently when your baby is actually nursing than when you pump.  As a result, if you can continue to nurse while pumping, you should be able to increase your supply.

When you consider your schedule, think about the ideal times for nursing.  Once I returned to work, I was primarily giving my baby expressed milk.  However, I would nurse in the evening and at night as a way to bond, increase my milk supply, and reserve the expressed milk for when I was at work.  As you’re nursing and pumping, you can expect your nipples to get sore. I used Lansinoh Lanolin Nipple Cream to help repair sore and cracked nipples. It only takes a pea size amount to work, and it’s safe for baby!

5 – Eat well and regularly

As a busy mom, sometimes it can be a challenge to eat well or even eat at all! But, when you’re breastfeeding, you have to remember to eat well and regularly if you want to increase your milk supply. When my supply is down, I think about what I did in the hours prior and it’s usually the result of not eating, not drinking enough water, or not getting enough rest. You need to eat at least three healthy meals a day to keep your milk supply consistent. For breakfast, you can make items that are easy to grab and eat on the go.  I bake egg muffins and prepare green shakes at the start of the week. It helps me to ensure I start the day healthy and keeps me from skipping breakfast.  You can also take your lunch to work to ensure you don’t skip lunch when your day gets busy.  Eating well takes preparation, but you will be glad you did and you will definitely see the impact it has on your milk supply.

6 – Relax

Oh, yes! Stress can affect your milk supply.  If you want to increase your milk supply, make sure you find a positive way to deal with stress.  Simply taking an evening walk or a bubble bath can help you to relax.  For some moms, breastfeeding is a tremendous challenge. It can be overwhelming when the baby won’t properly latch or if you feel like you can’t produce enough milk to support the needs of your baby.  The best thing you can do for you and your baby is RELAX. It really will be okay.  I was able to breastfeed both of my kids and had very different experiences with each.  However, I decided early on I would not get stressed or overwhelmed if things didn’t go as planned.

Give yourself a break. You are trying to do something great for your baby.  It’s an amazing bonding experience. But, it’s not a disaster if you need to supplement with formula.   Trust me, your baby will thrive and survive! There were times when I was overly-tired and my supply decreased. Rather than stress myself out, I used Similac and Enfamil to supplement the breastmilk until my supply increased. With my second son, I had thrush a couple of weeks after leaving the hospital and couldn’t nurse because it was too painful.  Just know there will be challenges and you can make it through if you just relax.

7 – Use Lactation Supplements

As a busy mom, you can’t avoid being tired and sometimes, the milk just ain’t coming out!  Fortunately, there are healthy ways you can increase your milk supply through your diet and supplements. You should always check with your doctor prior to taking supplements or changing your diet, especially if you’re breastfeeding.  However, some studies show that oatmeal and flaxseed help to increase milk production. You can easily add both to smoothies.  Additionally, fenugreek is said to help with milk production. I like Mother’s Milk Organic Tea, which contains fenugreek.  When my supply was down, I drank Mother’s Milk and had great success.  It’s an herbal tea that tastes like licorice. Additionally, I used Milkmakers Lactation Cookies which contained oatmeal and chocolate chips and saw a great increase in my supply.  Whatever you choose, do what works best for you to increase your milk supply.

It’s not always easy to breastfeed and take care of everything else you have to do.  If you can increase your milk supply, that’s one less thing you’ll have to worry about. Use these tips to stay encouraged 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 Increase Your Milk Supply: 7 Tips for Breastfeeding and Pumping 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 breastfeeding working mom, you’re already a champion! While breastfeeding can be a challenge, doing it while working outside the home takes some creativity. Here are some simple tips you should know as a breastfeeding working mom to help make pumping at working easier:

1 – Let your employer know.

If you plan to continue breastfeeding after returning to work, be sure to let your employer know ahead of time.  There is federal legislation which requires employers to provide break time for nursing mothers, https://www.dol.gov/whd/nursingmothers/. For employers with less than 50 employees, it may not be a requirement.  It is important to know your rights as a breastfeeding working mom. Employers who are required to provide break time must also provide a secure, private, and clean place for you to pump at work.  It cannot be a bathroom.

You will want to discuss timing with your employer to ensure you are on the same page. As a teacher, I have been able to pump at work during my lunch break or my planning period with no problem. Prior to returning to work, I emailed my immediate supervisor to let her know I would be pumping at work.  Communicating your expectations and needs with your employer will make your transition to work smoother as breastfeeding working mom.

2 – Create a schedule.

Prior to returning to work, you should start a pumping schedule to help you get into a routine. Most people will tell you to pump first thing in the morning because your supply is high. As a breastfeeding working mom, pumping before you go to work will also leave a reserve of expressed breastmilk for the person caring for your baby. Depending on your work schedule, you also want to time your pumping right throughout the day to prevent engorgement and keep up your milk supply.

My routine was to pump before leaving for working around 6:30 a.m. and then again at noon.  Fortunately, my milk supply was steady and I was able to pump 4 ounces on each breast during each pumping session.  If you leave work at 5 p.m., you might consider pumping before you leave work to keep up your supply and avoid engorgement.

3 – Wear button-down shirts. 

It might seem like a no brainer, but as a breastfeeding working mom, a button-down shirt gives you easier access while pumping. You should also keep an extra shirt in your office in case of an emergency while pumping at work.  Sometimes, milk spills from the bottle and may stain your shirt.  Depending on your milk supply, you may need to wear nursing pads to ensure your breasts don’t leak through your shirt. I like the ones with adhesives because it’s an added layer of security. Don’t worry – it’s not as bad as it sounds and it’s really more for insurance than anything. But, better safe than sorry!

4 – Get your free breast pump. 

One advantage of being a breastfeeding working mom is you can get a free breast pump through your insurance provider. I didn’t know with my first son and I paid a lot of money to rent a pump for over a year!  Don’t make the same mistake. Contact your insurance company at least three months before your delivery date.

Once you know what your provider will cover, do your research before selecting a pump. Keep in mind, you will be using the pump a lot and not all pumps are created equal.  I’ve only used Ameda (the one I rented was Ameda, too) and had a positive experience both times.  The Ameda Finesse I got through my insurance company was small, quiet, and easy to transport.  It came with a ton of bottles, extra pumping parts, a storage bag, and a carrying case. It also had good pressure and lasted the entire time I breastfed and pumped, which was over a year. If you’re going to pump at work and you can afford it, buy one to keep at the office for convenience.

5 – Invest in a small fridge.

If you’re a breastfeeding working mom, you probably don’t want to put your breastmilk in the communal fridge with everyone’s lunch.  It’s worth the investment to buy a small fridge for your office. If you get a small portable fridge, you can safely store your breastmilk in private.  It’s important to keep your breastmilk refrigerated after pumping.  If you can’t refrigerate it, you will need to make sure you store it on frozen ice packs and account for the travel time between when you pump at work and make it home.  Be sure to check the safety guidelines for how long breastmilk can last unrefrigerated.

6 – Eat a healthy lunch and breakfast.

Going back to work after baby will be an adjustment. As a breastfeeding working mom, you will need to monitor your eating habits more than ever. It’s easy to get busy and bypass breakfast or work through lunch while barely eating. No ma’am! Your milk supply will diminish, as well as, your energy level.  I’m speaking from personal experience. On my first day back to work, I was so busy, I didn’t even pump!  But, I quickly adjusted my priorities and got myself together before it became the norm.

As a breastfeeding working mom, you must eat breakfast and lunch to keep up your milk supply.  Some healthy ideas for breakfast, which also support your milk supply, are egg muffins, oatmeal, green / protein shakes, and yogurt. For lunch, make sure you avoid fried, fatty foods.  It’s also important to drink plenty of water and stay hydrated if you want to keep the milk flowing.  If you notice a decrease in your supply after returning to work, monitor how much you’re eating and your water intake.

7 – Get some rest. 

How does a breastfeeding working mom rest? She doesn’t try to do it all at one time.  If you are going to continue to breastfeed while going back to work, you will have to give yourself a break. Your milk supply will be affected by the amount of rest you get.  When my son was 7 months, I had to go out of town without him.  It was the first time I’d slept without him since he was born – and, I actually slept! My milk supply was off the charts. I literally had milk spilling over while pumping. During my first morning session, I pumped 20 ounces!

Some of the laundry may have to wait. Your house may not be spotless. You might have to order in or have takeout during the week.  But, you’re making an incredible sacrifice to do what’s best for your baby.  That definitely trumps a spotless home!

As you prepare to return to work and continue to breastfeed your baby, know you really are a champion. On the days you feel overwhelmed as a breastfeeding working mom, know that nothing lasts forever.  The challenge of having to pump at work will eventually come to an end.  And, when it’s all over, it will have been worth the pain and sacrifice.  In the meantime, remember to be good to 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 The Breastfeeding Working Mom: 7 Tips to Make Pumping at Work Easier appeared first on .

Mommy guilt is real!  As a working mom, you know the guilt that comes with leaving your baby to return to work.  Even if you find the perfect daycare or leave the baby with a trusted relative, you are bound to question your decision.

Although it’s real, you can avoid mommy guilt by being aware of your thoughts.  This time around, I was determined to avoid the “guilt trap.” I hope these 5 strategies will help you do the same:

1 – Be rational.  One of the most common forms of mommy guilt is to feel guilty about missing your baby’s firsts.  If you’re worried about missing important milestones, ask the person caring for your child to record it for you.  Or, celebrate the first time you see it. I mean, it is the first time for you. If you’re sentimental, the first time you experience your child rolling over, walking, or talking is what matters most.  But, let’s face it!  We can’t be with our kids all day every day.  You could run to the store and miss out on a first step or first word.  If you wouldn’t feel guilty about it then, you shouldn’t feel guilty about working to help support your family.

2 – Trust yourself.  As you get ready to go back to work, mommy guilt may have you questioning yourself – Am I a bad mother? What if he doesn’t remember me?  Will our bond change? The answer it NO!  While I had no desire to be a stay-at-home mom, going back to work was not easy for me.  I even felt guilty for not wanting to be a stay-at-home mom. I wasn’t concerned about my child’s safety.  I just didn’t want to miss watching him grow.

Kick mommy guilt to the curb and know you have done your due diligence before you hand your child over to a caretaker, whether it’s a daycare or a relative.  When I went back to work, I had a list of instructions and reminders.  And, my great-aunt and grandmother were babysitting my child at my home! No, they were not going to do everything the way I would do it.  But, I knew they would take great care of my child.  Trust those mommy instincts!

3 – Ignore criticism.  The worst form of mommy guilt comes from other people.  If someone tries to make you feel guilty for not living up to their standard of “momming,” cut the conversation short.  You don’t need to feel guilty for failing to meet someone else’s expectations of being a mom.

There were people who told me I needed to stay at home at least a year, if possible.  Well, it wasn’t possible!  We are a two-income family and hadn’t planned to be out of work for a year.  And, those same people were not offering to pay our bills.  Plus, I didn’t want to stay home for that long.  No matter what you do, someone will find fault.  So, do what’s best for you and your family without feeling guilty about it.

4 – Give yourself credit.  If you listen to the mommy guilt voices, you’ll believe you’re doing it all wrong.  Not true! You fed and clothed someone else before you fed and clothed yourself.  You prepped bottles and packed a diaper bag before even attempting to get yourself ready for work.  And, if your kids are school age, you will spend a substantial amount of time assisting with homework at the end of your work day. Mom, you’re a Rockstar!  The fact that you’re able to work two jobs makes you amazing and worthy of credit. So, don’t feel guilty for doing it.

5 – Be thankful.  A great way to silence the mommy guilt is to focus on the positives.  I am thankful I was able to initially leave my son with family and later find a trustworthy daycare.  Knowing your child is in a safe environment will allow you to focus on your job and do it well.  Be thankful for the opportunity to work on your personal or professional goals.  Having a space outside of being “mommy” will help you remember yourself as an individual with dreams and life goals. Don’t feel guilty for having the courage to run after your life goals while raising a kid.  Be thankful.

6 – Keep it real.  Most mommy guilt centers around unrealistic expectations.  Be honest about what you want your life to look like and embrace the possibilities of what is yet to come.  Don’t shy away from a leadership position, accepting a promotion, or taking an out of town trip if it’s really what you want to do. Just be honest with yourself, your partner, and your job about what you will need.

I felt mommy guilt for having to go out of town with my job when my son was only seven months old.  I was so worried he would miss me or wonder where I was.  But, he was just fine!  As a six-year-old, he doesn’t even remember the times I’ve had to leave town for work.  I also took a new position when he was nine months.  Before I took the position, I was honest with my employer and my husband about my expectations and my need for proper work-life balance.

7 – Be Empowered.  There’s a familiar saying – Happy wife. Happy life.  The same can be said for moms.  Whether the work you do is your passion or simply a job, feeling guilty about it certainly won’t make you a better mom.  Be empowered knowing you are working to help your family financially and setting a great example of a strong work ethic for your kids. You don’t have to delay your professional goals until your children reach adulthood.  You just need to find a balance which works for you and your family. Just remember, mommy guilt has no place in the equation.

As a working mom, the mommy guilt can be overwhelming if you entertain it.  So, don’t!  Only you know what’s best for you and your family.  So, leave the guilt behind and continue to live your best life in balance!

The post How to Avoid Mommy Guilt: 7 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.

How do you stay balanced as a busy mom?  There usually aren’t enough hours in the day and rarely enough of you to go around. 

There’s no one way to staying balanced as a busy mom. But, you can take simple steps to achieve a healthy work-life balance.

1 – Prioritize

 As a working mom, you can confuse what must be done with what you want to get done.  To help me stay balanced, I make a list of the top three things I must do for the day. 

Then, I tackle the one I’m least looking forward to completing.  This strategy for prioritizing is outlined in Brian Tracy’s book, Eat That Frog!  If you want to stay balanced, you must be realistic about what you can do and prioritize your day.

If you’re currently working from home (like me!), having a healthy work-life balance is more important than ever. Sometimes, the things that seem urgent really aren’t.

For example, I have two laundry baskets of clean clothes waiting to be folded. But, I also have more important tasks on my list that need to be done before folding those clothes.

I will eventually get to the laundry baskets, but it won’t be today! By prioritizing your tasks, you save yourself undue stress by focusing on what’s most important.

2 – Be Grateful

Having an attitude of gratitude is a great way to stay balanced as a busy mom.  It’s tough to manage work deadlines, homework assignments, doctor appointments, soccer practice, and the grocery list.

Additionally, when you’re going through difficult times, you take on added pressure. Whether you’re out of work or facing a lot of uncertainty, it would do you good to focus on the positives in your life.

When you’re a busy mom, it’s easy to focus on what you need to do and what hasn’t been done.  If you’re not careful, you can wind up complaining and feeling negative. 

Sometimes, you need to take a moment to stop and be grateful. 

Remembering what you have and the important people in your life is a great way to stay balanced.  You can start by making a list of all the positives in your life.  When you’re feeling negative, take out the list to help shift your perspective.

3 – Smile

If you want to stay balanced, don’t underestimate the power of a smile. It costs nothing and it can be an instant mood changer.

I try to smile as much as possible because it makes me feel better and often leads to laughter.  And, laughter is just good for the soul.  When I wake up, I know I’m winning because someone else didn’t wake up that morning. 

If you watch the news, you’re bound to find a ton of reasons to complain, think the worst, or even feel down. So, limit your content!

I try to focus on the positive and not to sweat the small stuff.  I don’t worry about the things I can’t control. Instead, I focus on what I can control – my attitude and how I respond to the world around me.

You can stay positive in any situation. Check out my article!  Putting on a smile is just a simple way to remind yourself to continue to live your best life in balance. 

4 – Rest

You’re a busy mom with a lot to do.  But, rest is essential if you want to stay balanced. 

I have a full-time job outside of the home (inside for now!), a blog, two kids, a husband, and a dog!  When I don’t get proper rest, I’m cranky, prone to sickness, and no good to anyone. 

It’s not a badge of honor to work, work, work, and never rest.  In fact, it’s dangerous.  You don’t want to wait until your body demands the rest.  Instead, be proactive and incorporate rest into your routine.

Do yourself a favor and unplug! Lately, I’ve spent more time on my computer than ever. However, I know when my body has had enough. When I find myself staring aimlessly at the screen, I know it’s time to unplug.

Having a healthy work-life balance includes taking time to renew, refresh, and re-energize.  And, when the boundaries of work and home are blurred, you need to make finding time to rest a main priority.

Each week, you should have at least one day where you take time to rest and nurture your mind, body, and spirit. Whether you make it a family day, a sleep-in and lounge day, or a (modified at-home) spa day, you need rest to stay balanced.

5 – Pamper Yourself

As a working mom, you cater to your family and what they need.  But, how often do you cater to yourself?

Sometimes, you need to pamper yourself to stay balanced and centered.  Doing something for yourself can be rewarding and exactly what you need to help you make it through the day, week, or month.

I look for ways to make my son and husband feel special and celebrated.  Sometimes, I need to do the same for myself.  Whether it’s going to get a massage or simply giving yourself a facial or pedicure, take the time to give yourself some special attention.

There are a lot of simple ways to pamper yourself at home. Paint your toenails. Have a cup of your favorite tea / glass of wine in silence. One of my favorite ways is to take a bubble bath with aromatherapy candles.

Do I threaten or bribe my kids to leave me alone? Yes – and, it’s well worth it!

You don’t always have to travel or spend money to practice self-care. Sometimes, it’s the simple things that help you stay balanced.

6 – Self-Reflect

Keeping a journal your thoughts is a great way to engage in self-reflection. Journaling helps you to process your thoughts and emotions. It’s also an easy way to keep list of your goals and accomplishments. 

Reflecting on your progress is a great way to stay balanced and assess changes in your life.  There are some things you will write on paper that you won’t say out loud. 

If you’re going through a challenging time or if you’re in a period of transition, writing your feelings down might help you gain some clarity.

When I go back and review journal entries from previous years, I can see a lot of growth. However, it’s also a great reminder that I’ve made it through difficult situations before.

Maybe you don’t want to discuss how you’re feeling with your spouse? Maybe you’re not sure how you feel?

Taking the time to deal with your honest, raw emotions is a great strategy to help you maintain a healthy work-life balance.

7 – Exercise

Your physical and mental health are an essential part of staying balanced. Exercise as a way to reduce stress and increase your energy level. 

As a busy mom, you might not think you have time to workout. Or, you may think you can only get a good workout at the gym. 

However, you don’t need a gym or a lot of time to exercise. You just need to be creative and have a positive attitude.

You can exercise by making simple adjustments to your daily routine. Just adding a 20-30 minute daily walk or taking the stairs can boost your mood, energy level, and overall health. You can also make sure you get a minimum of 10,000 steps a day with a fitness tracker. 

For me, exercise is vital. It is my go-to stress-reliever. When I feel the weight of the world on my shoulders, I exercise to feel better.

If you’re not sure where to begin, checkout my 5-minute workout for busy moms. It will help jump start your exercise routine.

8 – Read

Reading is another great way to stay balanced because it can help slow things down.  Whether it’s for enjoyment or personal growth, reading can be a great stress reliever. 

When I read for leisure, I enjoy crime thrillers or dramas because they provide a great escape from reality. And, who doesn’t need an escape?

However, I also read for personal growth.  Some of the best books I’ve read to help you stay balanced are The Last Lecture by Randy Pausch, The Purpose Driven Life by Rick Warren, and I Dare You by Joyce Meyer.   

As a working mom, you need an outlet to help you de-stress from all the different hats you wear.  Picking up a good book may help you rekindle an old hobby.

I have to read a lot for my job and with my kids. So, when I take time to read a book for myself, it’s a real treat!

Whether it’s a gossip magazine, a self-help book, or a juicy novel, reading is a good way to maintain balance.

9 – Embrace Imperfections

We all have something we’d like to change about our appearance or personality.  It could be your thighs or your nose.  Maybe you’d like to be more outspoken or less sensitive. 

Whatever the case, embracing your imperfections is a great way to stay balanced. If you focus on everything you don’t like about yourself, you’re not going to feel great about yourself. 

Having a negative self-image will impact your confidence and feelings of self-worth.  So, focus on what you love about yourself and work on the rest. 

I used to get teased about my lips.  And, now people pay to get fillers to look like me!  If you don’t like your thighs, make your way to the stairs or start doing squats. 

But, if you’re not going to do the squats, find clothing that doesn’t highlight your thighs.

If you want to be more outspoken, try speaking up more with your friends and family. Or, embrace the fact that you like to observe what’s going on rather than be the center of it all.

When it comes to parenting, don’t be too hard on yourself.  If you make a mistake, own it and move on. 

To help you stay balanced, just remember, no one has it together. We are all imperfectly perfect at doing the best we can do.

10 – Take a Day Off

Taking a personal day for yourself is probably the most important way to stay balanced. As a working mom, you really have two full-time jobs, if not more. 

There’s the job you do that pays the bills.  And, then there’s being a mom.   Too often, the jobs overlap and it’s hard to find personal time for yourself.

However, if you don’t take a day voluntarily, your body will eventually force you to do it. 

Wouldn’t you rather take a day to enjoy it rather than having to take off because you’re sick?  If you have personal time, schedule a day off to do whatever makes you happy.

You’ll be surprised at how renewed and refreshed a day of personal enjoyment can make you feel. If you’re concerned about losing the time – ask yourself, In six months, will it matter that I took the day off?

If you’re currently working from home, you may not need to use your personal days. But, you should set clear boundaries.

Spend a Saturday in your pajamas binge-watching your favorite show. Let the kids eat whatever is in the house and don’t worry about!

Put something fun on the calendar – happy-hour with friends (virtual, if necessary), watching your favorite movie, or family game night!

You can maintain a healthy work-life balance by making some simple changes to your daily routine. 

To stay balanced as a busy mom, make yourself a priority 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 Stay Balanced: 10 Self-Care Tips for Busy Moms appeared first on .

How can you be good to yourself as a working mom? You’re busy working, trying to get to appointments on time, and figuring out the week’s dinner schedule. 

Who has time to think about being good to yourself? Well – you do if you follow these 7 simple self-care tips:

Exercise

I know I say it a lot, but, finding time to exercise is a great way to be good to yourself.  As a busy mom, you need to stay healthy.  Also, you need a ton of energy.  

By exercising, you’re not only doing something good for your physical health, but you can also reap mental health benefits. Furthermore, when you exercise, you release endorphins a.k.a. feel good hormones. 

Those endorphins can help you relieve stress and change your mood. Additionally, it’s a great way to help you maintain healthy work-life balance.

For most busy moms, the biggest obstacles to working out are time and motivation. The idea of exercise can sound like another chore added on to an already crowded list.

Who needs that? What you really want is to make exercise part of your lifestyle.

To make exercise part of your lifestyle, you simply need to make small adjustments to your daily routine. Also, be flexible and have a good attitude.

My exercise routine isn’t always pretty. For instance, sometimes I have to stop and attend to my toddler in the middle of it – but I always go back! And, since I’m currently working from home, I need it more than ever.

If you need help finding time for exercise, check out 10 ways to make time for exercise. Likewise, if you need a little motivation, here are 5 tips to get a quick and easy workout.

Eat Healthy

Much like exercising, eating healthy is a great way to be good to yourself and to your body.  As a working mom, I know the challenge of preparing healthy meals and snacks. 

To help you stay on track, prep your meals for the week on a Saturday and Sunday to avoid choosing unhealthy alternatives when the week gets busy.  Throughout the week, I drink green shakes using the Nutri-Bullet. 

I usually prep the green shakes at the start of the week. Then, I blend them the night before. All I have to do is grab and go in the morning. 

As a busy mom, you might be tempted to skip breakfast and settle for a cup of coffee to get you started. But, I would encourage you to start your day with a quick and healthy meal.

Just like breakfast is important to give your kids a great start – the same goes for you!

For a quick option, you can make egg muffins or frittatas, oatmeal, breakfast sandwiches, or a breakfast burrito. These are all healthy and quick breakfast ideas you can prep ahead.

Likewise, I eat leftovers for lunch or healthy options I prep at the start of the week. To stay on track, plan your meals ahead of time and prep in advance.

Watch the sugar! It just weighs you down and makes you feel sluggish…while packing on extra pounds.

You can be good to yourself now by making simple changes like swapping sodas and juice for water at meals. Want to get fancy? Add some fruit and lemon juice to your water.

Stress Less

As a mom, there is always something to worry about. However, a great way to be good to yourself is to reduce stress. 

Stop worrying about things that are out of your control.  Many of us are facing a lot of uncertainty. While there’s plenty to be worried about, it won’t do you any good!

When I catch myself thinking about the possibility of losing income, job security, or my kids being impacted negatively by what’s going on in the world, I refocus my thoughts on the positive. 

I speak positive words over my children out loud.  I also pray for them and trust God to protect them. 

Do whatever you need to do to reduce stress and anxiety because it can lead to physical health issues. Check out these simple tips to reduce stress as a busy mom. 

Sometimes you need a shift in balance to help you stress less. First, start prioritizing what’s really important in your life – including yourself! Other times, you simply need to shift your perspective and monitor your thoughts.

Be good to yourself by remembering what really matters – include yourself on the list.  Whether it’s your job, money, or family issues, don’t let stress get the best of you.

Set Personal Goals

One great way to be good to yourself is to set personal goals.  You were a woman with dreams and desires before you became a mom.  Don’t forget that!   

You should always have something you are working toward.  Whether it’s moving forward in your career, developing a skill, or starting a new hobby, having goals for personal growth is an important part of being good to yourself. 

One of the ways I enjoy keeping track of my goals is by creating a vision board. It allows me to categorize the things I want to accomplish. By hanging it on the wall, it serves as a visual reminder of what I’m working toward.

As a busy mom, it’s so easy to put the needs of your family and everyone else in front of your own. But, trust me! It’s great to know you’re doing something to help improve yourself.

Wouldn’t you tell your kids to set high goals and run after them? The same applies for you!

Create a vision board of your personal goals and hang it in a place that’s visible to remind you to be good to yourself.  If you’re not into vision boards, write down you goals and hang them somewhere visible (i.e. the refrigerator, bathroom mirror, bedroom wall).

Need help getting started? Check out my FREE 3-Step Goal Action Plan to help you begin moving tow

Reward Yourself

I believe in the 80/20 rule.  80% of the time, I try to eat healthy, exercise, and budget wisely.  It doesn’t always work, but I try! 

The other 20%, I reward myself with what I like.  So, if I want the brownie, I’m gonna have the brownie!  Life is to short to constantly deny yourself of the simple things that you enjoy. 

As a mom, I know you love to make your kids happy.  So, be good to yourself and reward yourself with something that makes you happy. 

The things that make you happiest don’t always cost money. Having some quiet time to myself is essential. While it’s not always easy to get, I try to get time to myself each.

For most moms, mommy guilt is a real thing. Refuse to participate!

When you consider all you do for your family, why should you feel guilty about needing some down time?

Yet, as moms, we believe we can keep going like the Energizer bunny. We actually feel wrong for wanting time or taking time for ourselves.

I’m sure you look for ways to put a smile on your kid’s face. Getting him that toy he wanted? Surprising her with ice cream?

How many times have you planned something special for your hubby? Cooked his favorite meal? Wore a sexy outfit?

Reward yourself by asking for the things you want and need – time to yourself, a day without chores, a day off from cooking, or whatever makes you happy. And, don’t feel guilty about it.

Life is too short not to buy the shoes that give you life – at least every now and then!

Say “No”

If you’re a people pleaser, saying “No” may be the best way to be good to yourself.  As a mom, you try to do it all and you can – just not at the same time and certainly, not well. 

So, you have to prioritize what must be done and what you want to do. That often means having to put your needs and the needs of your family before others.

As a working mom, it can be a challenge to balance it all. You want to do well at work, but you also want things to run smoothly at home. At some point, the two worlds collide. And, you have to make some tough decisions.

Shortly after having my first son, I accepted a new position with new responsibilities. I had to travel more often and often worked later than I really wanted.

However, with my second child, I was older and wiser! I began letting go of non-essential responsibilities at work as soon as I found out I was pregnant. In some instances, it cost me money, but it was well worth it.

I also began stepping down from various community committees and organizations. My life was changing and what worked for one season was not going to work in this new season of life.

I even took more time off to stay at home with my second son. And, while some people were not happy with my decisions, I knew I was doing what was best for me and my family.

Someone is going to be unhappy because you just can’t please everyone.  Saying “No” should not make you feel guilty. 

It should make you feel empowered. 

You don’t have to try to accommodate everyone in every situation. If you want to be good to yourself, remember there is only so much time in the day and only so much of you to go around.

Forgive Everyone for Everything

Practicing forgiveness is the ultimate way to be good to yourself.  Remember, forgiveness is for you and not about the people who have wronged you. 

When you forgive people, it’s not saying what they did was okay. Instead, it’s giving yourself permission to move on and take your power back because holding on to resentment gives people power over you. 

If you need help with forgiveness, there’s an excellent book, Forgiveness: 21 Days to Forgive Everyone for Everything, to help you get started.

As a working mom, you might feel guilty for leaving your kids to go to work, working late hours, or having to travel for work.  Or, maybe you feel guilty for not having a lot of patience. 

With the global pandemic, we all have been challenged in different ways. While working from home (teaching distance learning), I’ve had to help my second grader with his online assignments, and take care of my toddler.

It has not always been pretty!

Be good to yourself and forgive yourself for not being a perfect parent.  There isn’t one! 

We are all imperfect.  We will make mistakes. We will disappoint one another. 

If you can remember that, you would be doing something good for yourself.

When you take the time to be good to yourself, you are investing in something very valuable – you!  By taking the time to practice these important self-care tips, you can 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 Be Good to Yourself: 7 Self-Care Tips for Working Moms appeared first on .

How do you keep the romance alive in marriage after having kids? You’re busy working and trying to be a great mom. By the end of the day, you’re exhausted! But, without the romance, the kids probably wouldn’t be here, right? Sparking a fire in your marriage and keeping the romance alive after having kids is easier than you think.  Here are 11 simple tips to help you get started:

1 – Send a sweet message.  No doubt, you’re super busy throughout the day.  If you’re like me, you can get so swamped with work that you forget to check in with your spouse.  But, sending a sweet text message during the day is good way to let your husband know you’re thinking of him. Recently, my hubby sent me a simple “I love you!” text and it made my day. Instantly, I felt connected to him and like I was a priority.  Don’t you want your hubby to feel like a priority? Keep the romance alive in marriage by sending a sweet text message. It only takes a few seconds and could mean the world to your spouse.

2 – Ask about your spouse’s day AND LISTEN.  It’s easy to ask about your spouse’s day, but are you listening? Or, are you distracted? If you’re trying to reconnect with your spouse, try to give your undivided attention and sincerely listen.  Sometimes, we can ask how someone’s day went and move on mentally, emotionally, and physically before we even get an answer.  Take a few minutes to show your husband he matters by giving him your complete attention. Keep the romance alive by asking genuine questions.  Making eye contact while he’s talking is an easy way to show him he’s a priority.

3 – Do something unexpected. There’s nothing I love more than a surprise.  Doing something unexpectedly nice for your spouse, is one way to let him know you’re thinking of him. I love to surprise my oldest son, and he loves being surprised! But, I think it’s just as important to surprise my husband with something nice. The surprise can be simple, like writing a love note and leaving it in his car or buying his favorite dessert on the way home. If you haven’t read it, The Love Dare, has some great, practical ideas on how to be thoughtful.  When you’re trying to keep the romance alive in marriage, it’s definitely the thought that counts.

4 – Write a love letter and read it aloud.  Before text and email, there was just pen and paper.  I’m always excited to get a handwritten note or card from an old friend.  How exciting would it be to get a love letter from your spouse? It’s a very simple way to keep the romance alive in marriage and let your husband know how you really feel.  Your hubby probably does a lot to provide for the family and it can go almost unacknowledged because it’s expected.  Taking time to write a love letter and read it to your spouse will not only let him know how much you appreciate him, but also remind you of why you fell in love in the first place.

5– Make date night a priority.  My husband and I were high school sweethearts and have been married almost 12 years.  But, we’ve always dated.  To keep the romance alive, you have to spend time with your spouse just like you did when you first started the relationship.  When you have kids, you have to be a little more creative.  If you have a sitter, take advantage and go out for a dinner, movie, or drinks.  An hour together at the local coffee house can count as a date as long as you’re focused on each other. If you can’t go out, you can have an amazing date night at home with some creativity and planning.  To stay connected and keep the romance alive in marriage, schedule date night on your calendar just like your dentist and doctor appointments.

6 – Give a meaningful kiss or hug. If you’re a touchy-feely mom like me, you probably shower your kids with hugs and kisses.  But, do you do the same with your hubby? My husband and I usually give each other a hug and kiss before leaving the house and before bed each night.  But, sometimes you can do things simply out of habit. If you want to reconnect with your spouse, try giving him a sensual kiss as you both leave for work. Next time, pass on the church hug and hold on just a little tighter.  You just might spark a fire between the two of you!

7 – Touch each other often.  I know for men, touching often signals something more. But, simply touching is a great way to keep the romance alive after having kids because the more you touch…the more you touch! Holding hands is a great place to start.  If you’re watching T.V. together, lean over and snuggle.  Put your head on his shoulder or your hand on top of his hand. Fair warning – all the touching might lead to something more.  And, that’s the whole point!

8 – Be flexible.  With kids, you don’t always have the luxury of going out on a date or having sex at night.  To keep the romance alive in marriage, you have to be flexible and creative.  We currently have an infant son who’s still nursing and will not sleep on his own, a six-year old, and my aunt and grandmother living in the house.  To say we have to be creative is an understatement! It takes a lot of planning, effort, and communicating to stay connected in our marriage. Your date night might be at home when the kids fall asleep.  Have an open mind and be flexible when it comes to keeping the romance alive in marriage.

9 – Give each other compliments.  It is easy to get complacent in marriage, especially after having kids. But, everyone likes compliments.  If you want stay connected and keep the romance alive in marriage, take notice when he gets a haircut or looks nice in his suit. Let him know you’re proud of him for landing the new contract or being a great dad. The more you compliment him, the more likely he is to compliment you.  What woman doesn’t want to be complimented? When you compliment your spouse, you’re saying –I see you! As a busy mom, you’re probably great at building up your kids.  Don’t forget to do the same with your husband!

10 – Set the mood.  If you want romance in your marriage, you have to set the stage for it.  Be willing to set a mood by making simple changes. When you put the kids to sleep, dim the lights and light some candles.  Add some strawberries and champagne to your grocery list in anticipation for a romantic evening.  Turn off the T.V. and put on some slow jams. Remember – guys are visual creatures.  Keep the romance alive in your marriage by ditching the old tee and sweats and spicing up your bedroom attire.  As a busy mom, you deserve to relax. If you and your husband take the time to set the mood for romance, the extra effort is sure to add sparks to your marriage.

11 – Plan a trip together.  If it’s possible to get away for a day or two without the kids, do it! You don’t need to go far.  You can even hangout in your city or one close by.  But, getting some alone time with your spouse can make you both feel brand new.  When my son was almost one, my in-laws, who’ve been married almost 50 years, kept him while we went on a cruise.  At first, I felt guilty for leaving my baby.  But, as a couple, we needed the time together.  We had time to sleep, laugh, play, and remember who we were before becoming parents.  If you’re going to keep the romance alive in marriage, you have to remember you’re a woman first – then, mommy!

The nursery song says…First, comes love.  Then, comes marriage.  Then, comes baby…You don’t need to be reminded to make your kids a priority.  To keep the romance alive in marriage, always make your relationship a priority and continue to live your best life in balance.

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With a busy work schedule, soccer practice, homework, and dinner to make, the struggle to stay connected in your marriage is real!  As a working mom, it can be easy to forget what brought you and your husband together in the first place.  Here are 11 easy tips to help you stay connected in your marriage after having kids:

1 – Laugh together.  You should make it a point to laugh with your spouse at least once a day.  Laughter is not only healing, but it’s one of the easiest ways to close a gap between two people.  My husband and I don’t always share the same sense of humor. But, we find humor in our daily lives and we’re always willing to laugh at ourselves. If laughing together doesn’t come naturally, find a funny show or movies to watch with one another.  Laughing together on a regular basis is a great to stay connected in your marriage.

2 – Set a goal together.  Working toward a goal with my husband is one of my favorite things to do.  When we bought our first house, we didn’t tell anyone.  For months, we worked as a team to pay off bills and save for the down payment and closing costs.  We shopped together for paint and furniture. And, we did a big reveal to our parents together after we closed.  While we were working toward our goal, I felt especially close to him because we had to communicate and work as a team. Whether it’s to get into shape, eat healthier, or save money, find a goal you can work toward accomplishing and use it to stay connected in your marriage.

3 – Call during the day.  With work and family responsibilities, your to-do list is packed. You could easily go through your entire workday and never speak to your husband.  But, a simple phone call is a simple way to stay connected in your marriage.  It doesn’t have to be a long call or anything extravagant.  Just let him know you called to hear his voice, to say “I love you” or let him know you were thinking of him.  When I’m having a tough day at work, a “just because” call or text from my hubby instantly makes it better. Simply letting your husband know he was on your mind is a great way to stay connected to him.

4 – Read a book together.  Although I’m more of a reader, my husband and I have read several books that have helped us in our marriage.  Reading a book together can help you work on issues in your marriage and growth as a couple. As part of our premarital counseling, we read The Five Love Languages, a book I highly recommend.  It was helpful to us as we prepared to get married and we’ve used it as a reference throughout our marriage.  We also read The Love Dare, which I also recommend.  We have used it at different times to help us keep our marriage a priority.  Reading a book together helps you stay connected in your marriage because you’re learning together.  It also opens the door for communication, which is key in any relationship.

5 – Ask questions.  If you do #4, asking questions will be easy. A simple way to reconnect with your spouse is to ask questions about his needs, wants, fears, and desires. Some years ago, I asked my husband what I could do to make him feel loved.  Knowing his love language is Acts of Service, I wasn’t surprised when he asked me to iron his uniforms.  You might think you know what your husband wants or needs. But, when is the last you asked? Our needs and wants change depending on the phase of life we’re in.  Asking a simple question will put you in the know.  And, isn’t knowing half the battle?

6 – Make time for sex.  When you have kids, it can be a challenge to make time for sex.  You’re working all day and busy making sure everyone is fed, bathed, and put to sleep.  By the end of the day, you’re exhausted!  If you’re not careful, sex can feel like a chore.  To stay connected in your marriage, make it a priority. Set a date night and flirt with your husband throughout the day. Not only does it give you something to look forward to, but it’s a reminder that you had a relationship before the kids. Prefer to be spontaneous? Clear your schedule and make it happen. While you might not be able to pull off a marathon, nothing’s wrong with a sprint or even a 5K, if it keeps you connected.

7 – Have an adult conversation.  Remember how late you’d stay up talking in the beginning of the relationship?  If all you’re talking about are kids, bills, and whether the dog needs to go out, it’s time to reconnect with your husband! Each day, try to have a conversation about something other than the kids, bills, or chores.  Just talking to one another can do wonders for your relationship.  Sometimes, when we’re in the middle of a good conversation, my six-year old tries to interrupt.  I usually tell him mommy and daddy are talking or to give mommy and daddy some time.  Now, he knows the routine and will come back later if it’s not an emergency. You can talk about pop culture, local news, sports, or personal stuff. But, talking about what’s going on in the world or within your personal space is an easy way to stay connected in your marriage.

8 – Exercise together.  You and your spouse might not be at the same fitness level.  But, you can still exercise together.  My husband and I rarely have a chance to go to the gym together, but when we do, it’s awesome!  While we don’t exercise on the same machines, he gives me advice on how to ramp up my workout.  Just knowing we’re both doing something great for our health makes me feel connected to him.  Even if you can’t workout together, you and your spouse can reconnect by taking a daily walk together. As you’re walking, take time to discuss the week ahead or to laugh with one another.

9 – Attend a competitive event. My husband and I both like football. So, during football season, it’s on in our house!  One of the more memorable times we had together was at a Florida State and University of Miami football game that went down to the wire.  In the last few minutes of the game, it started pouring rain.  But, we stuck it out and watched our team, Florida State, win in the final seconds! It’s easy to reconnect with your spouse when you’re rooting for the same side.  Whether it’s a professional event or your kids little league game, attending a competitive event together is a great to connect with your spouse..

10 – Pray together.  Some people say – The couple that prays together, stays together.  In our marriage, our faith is important.  Praying together is a great way to stay connected in your marriage.  When you and your spouse pray together, it allows you to share your personal feelings. My spiritual life is personal and individual to me.  When I can share parts of it with my husband, it brings us closer together as a couple.  Sharing your spiritual beliefs and experiences gives you an opportunity to be vulnerable with your spouse.

11 – Be courteous.  When you’re tired from work or frustrated with the kids, it’s easy to take it out on the person closest to you – your spouse.  But, an easy way to stay connected in your marriage is to always be courteous. Years ago, a couple visiting us mentioned they were surprised by how politely we spoke to each other. Saying please and thank you is a great way to honor your spouse with respect.  Sometimes, it’s the small things that matter most.  If you need to reconnect in your marriage, starting with basic manners is a step in the right direction.

As a busy mom, it can be challenging to juggle it all and stay connected to your spouse. But, maintaining a close relationship with your husband is important for you and your family. So, make it a priority to stay connected with your spouse 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.

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