Check out free tips on exercise, nutrition and lifestyle to help you start getting back on the fitness track!
Mom life is busy stuff. Then add the real world to being a mom as well and expect there to be a massive time drain. Whether its work, keeping up the house, grocery shopping or really anything that may be a moms role in the house it can be exhausting. It can almost seem as if days get away and there is no time for fitness. That can be helped with a few minor changes that will yield large results in the future. We will dive into 20 different ways to get a body moms would want and an ability to take back their lives and feel great.
Working or not, being a mom is a busy job. As a mom it’s become almost common place to put other’s before themselves. Fitness for busy moms can be challenging in many ways but the biggest challenge is incorporating fitness into their lifestyle. Most people are trying to fit their lifestyle around fitness. Getting fit and healthy comes with very small changes. If a change is to big it will disrupt life too much and never stick, however, adding small gradual changes over weeks will result into larger change that will fit more into a moms daily life.
1. Know where time is
When planning any change look for time leaks. What are time leaks? Time leaks are activities that bleed into other’s and waste time for that activity or event. Locating where time can be saved can be the difference between meal prepping and exercising versus not being active and warming up TV dinners. Managing a schedule will eliminate omission without intent.
2. Prep is the Way
Meal prep is hands down the most effective way to achieve great results. Every form of literature/ studies has shown that the diet doesn’t matter, how many meals eaten per day doesn’t matter and the only thing that really matters is adherence. The best way to stick to a diet is preparing meals and never having to figure out what to eat. Think about what makes a diet hard. It’s when we don’t eat or have a meal prepared we eat less healthy options.
3. Start off with 5 to 10 Minute Workouts
Starting slowly and implementing this small change can provide greater compliance. Working out many times can last to long to adjust tolerance start off with 5 to 10 minutes and build as the schedule along with the body adapt. This all leads back to implementing small change plus being busy doesn’t just go away because we want it to so having shorter workouts allows easier implementation.
4. Workout at home
Traveling to the gym requires time and energy that can otherwise be a burden if a mom is busy. Working out at home eliminates both. Body weight workouts are perfect in these instances. Want more of a challenge invest in some versatile equipment. Dumbbells, kettlebells, super bands and a TRX can be great tools for quick workouts. Contrary to many beliefs a gym and fancy equipment is not the only way to exercise.
5. INCREASE PROTEIN
Protein should range from .8-1.0g per pound of body weight. Many do not actually get that. Why get more protein? Higher levels of satiety are achieved with protein even higher than fats. Feeling less hungry will reduce extra carbohydrates or simply extra calories being removed from the diet. Protein is more thermogenic than the other macros and actually forces the body to use energy in breaking it down.
6. KEEP HYDRATED
Being busy can really put a damper on adequate hydration. With inadequate hydration hunger can sneak up. This is called phantom hunger. Funny thing it really isn’t hunger it is more of our body is trying to hydrate itself anyway possible. Being dehydrated can affect weight negatively and weight gain is almost a sure thing. Simply put just hydrate the body and weight can normalize.
7. HAVE LOW CALORIE SNACKS ON HAND
Plans do not always go as planned. Being prepared when things go off the rail’s can be a life saver. Having fat free popcorn on hand or sugar free jello can be a great help in reducing hunger while maintaining low calories. Jello alone can contain just 40 calories in two packs and can fill the stomach. with Want a soda grab a Zevia or sparkling water the carbonation will fill the stomach up getting rid of the hunger.
8. Walk for 10 minutes post meal
After every meal walk for ten minutes. Not only is this a way to improve digestion and counter the glucose spike it is a great way to add physical activity to daily routine. If there are three meals in a day then that is 30 minutes a day of physical activity and 210 minutes per week. That is 60 minutes over the suggested 150 minutes per week. This alone can help with fitness.
9. CUT OUT CARDIO
Cardio can be great for a calorie deficit but the time it takes to achieve this is not worth it. Busy moms just don’t have time for an hour of cardio. Monitoring calories is a way better option for those short on time. Plus cardio is not very good on one’s metabolism with it not being selective of tissue and burning muscle to be a lot more efficient at cardio. Wreaking havoc on the body in the process because the goal is to increase muscle tissue and improve metabolism.
10. Schedule r&r
Rest is a priority and if it’s a new mom or there’s a new born involved the need for rest becomes paramount. Sleeping as much as possible is a huge point of emphasis. If the baby is napping mom should be napping. Make sure sleep is being accumulated throughout the day. If a new born isn’t involved create a regular sleep and wake schedule.
11. avoid liquid calories
Sugary drinks and alcohol can be a destroyer to goals. When busy it’s important to eliminate anything that will take up more time than otherwise necessary. Alcohol messes with digestion and sugary drinks take up carbohydrates for the day while neither provides micronutrients. Every calorie has to count. Every piece of nutrition determines whether or not the process will be easy or hard.
12. Micronutrients nutrients and our Hormones
We always here about macros but rarely do we hear about micronutrients. Deficiencies in vitamins and macro minerals can be more devastating than not getting macronutrients needs. If we look at the effects of micronutrients they help with energy, immune function, regulating hormones, healthier skin and many more functions. Fitness for busy moms can be made easier by these choices of making small changes.
13. no your why?
It’s cool to say I want to fit in this dress or look like I did pre pregnancy but what is the why? Why will determine whether one is successful or fails. If a moms reasoning has meaning and passion behind it with the desire to sacrifice something’s for overall success then there will be success. Sometimes it’s not a plan that succeeds rather a desire that leads to reaching fitness goals.
14. find something that can be repeated
Fitness is repetition and that goes for eating and exercise. If something can be repeated day in and day out it becomes more successful. Replicated behaviors lead to habit and no longer a chore. If every day mom dreads what she is eating or what she is doing for exercise the plan won’t stick. When picking a diet mom must pick something that’s sustainable and not just go with the trends. What is the best exercise? The one that will be done. Try avoiding too much change.
15. fads are bad
People are always coming up with new terminology or cutting edge diets. It’s all bs and probably has been done before. Truth is we know now more than ever what works and what doesn’t. Calories in vs calories out. More physical activity. More resistance training as we grow older. Fitness is not complex it’s precise and when it’s made complex it will not work.
16. set achievable goals
Any plan cannot begin without a goal. Goals are what you be strived for. Keep pushing towards a more meaningful purpose. If a goal is not achievable it will discourage progress and provide negative feedback. No timetables for weight loss, muscle building and how long it takes to get there. Time can be the friend needed or the enemy. Set micro goals to have small victories and build confidence.
17. stay away from restaurants and fast food
Literally a waste of nourishment and may take up all calories for the day. Home cooked meals are the best and most calculable. In restaurants they can be as high as 50 percent more in calories. On top of that sodium levels are through the roof and as good as sodium is for the body not knowing how much is in food can be a bad thing.
18. change isn't always best
Watch what is changed. As we discussed already small changes are best. A deeper reason is all change isn’t good. What if something in lifestyle was changed and it became for the worse? With small changes it can be noticed what change is the issue with a major change all the dominoes fall and everything becomes busier than before. Most cases goals only require small changes.
19. stress less
Make changes to lessen stress and to ease life. Many times stress makes mom’s feel like the walls are closing in. Are the walls really closing in? Maybe but in most cases we aren’t seeing past our nose. Things really aren’t as busy or crazy as we see them in the moment. Take a step back see what’s in front and meticulously breakdown what can be controlled. Control what can be controlled.
20. build off of success
Time has a funny way of freeing up based on success. If positive outcomes are coming about the dopamine hit becomes a positive. Once momentum starts keep it going and good things roll in one by one raising the bar and opening up time. Our emotions play a huge part in how much time we have for things. Best thing a busy mom can do is ride the wave.
Fitness for busy moms has a lot more to do with lifestyle than actual workouts. Above are all things if applied can help with better choices nutritionally, workout wise and overall changes to make. Not sure where to start or need a plan feel free to reach out we would love to chat.