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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.

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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 .

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!

This post contains affiliate links. If you click and make a purchase, I may make a commission at no extra cost to you.

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