10 tips to help moms take back control of their health and fitness

Let’s be real: being a mom is hard work. Between the endless laundry piles, grocery runs, and emotional support you provide, there’s little time left for yourself. And if you’re trying to prioritize health and fitness in the midst of all of this, it can feel like a nearly impossible task. If you’re reading this, chances are you’ve already tried to fit a fitness routine into your schedule, only to have it get derailed by another last-minute school project or a sick child. But here’s the good news: it’s possible to take back control of your health and fitness, even with a busy mom life.

The key isn’t about fitting in hours at the gym or following a perfect diet plan. It’s about making small, sustainable changes that fit into your busy life and leave you feeling energized, strong, and ready to tackle whatever life throws at you. So let’s get started with 10 practical tips to help you busy moms get back on track with your health and fitness.

1. Start Small: Even 10 Minutes Counts

As a mom, your time is precious. It might seem impossible to find an hour for a workout, but here’s the thing: you don’t need a full hour to get results. Start small! Even 10–15 minutes of exercise can make a difference in your energy levels, mood, and overall health.

How to Make It Work:

- Break your workouts into short, manageable sessions. You can do a quick 10-minute workout in the morning, and maybe even a quick stretch or yoga session before bed.

- Short bursts of exercise (like HIIT) are highly effective and time-efficient. You can get your heart rate up and burn calories in less time.

Pro Tip: Don’t stress over finding a “perfect” amount of time. Just move when you can. Every little bit counts!

2. Incorporate Your Kids into Your Workouts

If you're struggling to find time for yourself, why not turn your workout into a family affair? Involving your kids in your workouts not only keeps them active but also allows you to bond while taking care of yourself. And let’s be honest—anything that keeps the kids entertained is a win!

Fun Kid-Friendly Fitness Ideas:

- Squat with your toddler: Hold them while doing squats or let them “help” you balance as you hold a plank.

- Family dance party: Crank up the tunes and dance around the living room for a fun and energizing cardio workout.

- Let them time you: give them a stopwatch and make a game out of it.

Tip: Kids love to mimic what you do, so turn your fitness routine into a fun activity that keeps everyone moving.

3. Set Realistic Goals (And Be Flexible)

Perfection isn’t the goal here. Setting realistic fitness goals is key to long-term success, but so is being flexible. As a mom, life is unpredictable. Some days you’ll be able to squeeze in a workout; other days, not so much. And that’s okay!

How to Set Realistic Goals:

- Start with small, achievable goals like “I will exercise for 10 minutes a day, 3 times a week.”

- As you get more comfortable, increase the time or frequency.

- Focus on progress, not perfection. Celebrate your wins, no matter how small they seem.

Pro Tip: If life gets in the way, don’t throw in the towel. Adjust your schedule, and pick up where you left off. Your fitness journey is not linear—and that’s perfectly fine.

4. Create a Routine You Can Stick To

Moms thrive on routines. The key to sticking with a fitness plan is making it part of your daily schedule. When exercise becomes a habit, it’s easier to keep it up.

How to Build a Routine:

- Pick a time that works for you—early mornings, nap time, or after your kids go to bed.

- Treat it like an appointment. Put it on your calendar and make it non-negotiable.

- Keep it simple at first. Don’t aim for an hour at the gym—just make sure you get in 15-20 minutes of movement daily.

Tip: Consistency is more important than duration. Start with shorter workouts and gradually build up as your schedule allows.

5. Workouts That Don’t Require Childcare

The whole “I need childcare to work out” thing is a trap many moms fall into. But the truth is, you can work out at home without needing childcare. Bodyweight exercises, yoga, Pilates, or even using resistance bands don’t require any equipment.

Home Fitness Ideas:

- Bodyweight exercises: Push-ups, squats, lunges, and planks are effective and can be done anywhere.

- Yoga or Pilates: A quiet moment to stretch and breathe is good for both your body and your mind.

- HIIT: Short, intense bursts of exercise can be done with zero equipment and in a small space.

Pro Tip: You don’t need fancy equipment to get started. Your body weight is your best workout tool.

6. Make Movement Part of Your Day-to-Day

You don’t need a designated “workout” session to get your body moving. Incorporate movement into your daily tasks. Every bit of movement adds up and contributes to your overall health.

How to Move More Throughout the Day:

- Take the stairs instead of the elevator.

- Park farther away from the store and walk a little further.

- Dance while you cook dinner.

- Do squats or lunges while folding laundry.

- Take a walk with your kids instead of just sitting at the park.

Pro Tip: Set small reminders throughout the day to move. It could be something as simple as setting a timer to do 10 squats every hour or taking a walk after lunch.

7. Focus on Nutrition (Without Overcomplicating It)

Fitness isn’t just about exercise—it’s about taking care of your body as a whole. And while you don’t need to follow a restrictive diet, paying attention to your nutrition can help you feel more energized and healthy.

Simple Nutrition Tips for Busy Moms:

- Meal prep: Set aside time on the weekend to prep healthy snacks and meals for the week. It’ll save you time and reduce the temptation of junk food.

- Eat balanced meals: Include a source of protein, healthy fats, and fiber at each meal to keep you satisfied and energized.

- Hydrate: Drink plenty of water throughout the day—your body (and skin) will thank you.

Pro Tip: You don’t need to count calories. Focus on whole foods and balance, and the rest will follow. Remember, a healthy relationship with food is more important than a restrictive diet.

8. Find a Support System

Accountability and support can make all the difference when it comes to sticking with a fitness routine. Find a community or accountability buddy to keep you motivated and encouraged.

Ideas for Support:

- Join a fitness group for moms, whether online or in person.

- Find a workout buddy—whether it’s a friend or another mom—who can motivate you to show up.

- Celebrate your wins together! Share your progress on social media or in a private group.

Pro Tip: Celebrate the small victories with your support system. It’s about progress, not perfection—and cheering each other on makes the journey more fun!

9. Sleep and Recovery Are Just as Important as Exercise

Moms often overlook the importance of sleep and recovery when trying to get back into fitness. But rest is just as important as exercise when it comes to overall health. Without proper sleep, your body won’t be able to recover, and your workouts won’t be as effective.

How to Prioritize Sleep and Recovery:

- Aim for 7-9 hours of sleep each night (I know, easier said than done, but quality sleep is essential!).

- Incorporate rest days into your workout schedule. Your body needs time to repair itself.

- Practice relaxation techniques like deep breathing or meditation to help calm your mind.

Pro Tip: You can’t pour from an empty cup. Taking care of your sleep and recovery ensures that you’ll have the energy to keep showing up for yourself and your family.

10. Be Kind to Yourself: Progress Over Perfection

Lastly, remember that fitness is a journey, not a destination. There will be days when things don’t go as planned—your workout gets interrupted, or you grab fast food because you don’t have the energy to cook. That’s life! The most important thing is to be kind to yourself and recognize that progress is better than perfection.

How to Stay Positive:

- Celebrate every small victory—did you squeeze in 10 minutes of movement today? Awesome!

- Don’t compare yourself to others on social media. Your journey is unique to you.

- Remember that self-care isn’t selfish. Taking care of yourself is a gift to both you and your family.

Pro Tip: If you miss a workout or slip up with nutrition, don’t beat yourself up. Just get back on track the next day. Perfection is overrated—progress is where the magic happens!

Final Thoughts: You’ve Got This, Mama!

Being a busy mom doesn’t mean you have to sacrifice your health and fitness.

It’s about finding small, sustainable ways to take care of yourself, both physically and mentally. By starting small, staying consistent, and being kind to yourself, you can take back control of your health and fitness—one step at a time.

Need help finding a place to start?

Check out my coaching and programs that was designed for busy moms just like you. Simple, quick, and effective workouts that you can squeeze into your day right from the comfort of your home. Along with accountability, habit tracking, and a FREE e-cookbook that is filled with simple and nutritious recipes to help you reach your goals and fuel your (and your family’s!) body.

Remember — you deserve to feel strong, energized, and confident. You don’t need to be perfect; you just need to keep showing up for yourself. You’ve got this, mama! Let’s do this together.