Let’s be honest. When you try to create a mom-friendly fitness routine for yourself, it often ends up being a Pinterest board of workouts you are never going to do. You begin to wonder how you are ever going to accomplish a workout that is sandwiched between snack prep and a toddler meltdown.
The reality is, moms aren’t really looking for a perfect session. They are searching for something that is doable. A fitness routine that doesn’t require a babysitter, a home gym, or a 5 a.m. burst of motivation that’s never going to arrive.
Let’s throw the rules out of the window and get creative.
Why One-Size-Fits-All Doesn’t Work
Firstly, it is time to let go of the illusion that a one-size-fits-all solution is going to work for all moms. Your schedule as well as energy levels that vary throughout the week will determine the kind of workouts you choose.
This depends on whether your kids are newborns or moody teens, whether you work full-time or are a stay-at-home mom, and whether you have a support system in place. Let’s start here;
- The New Mom: Choose short, low-impact workouts that aren’t going to make you dread getting out of bed tomorrow. You aren’t trying to bounce back. You’re just trying to bounce without hurting yourself.
- The School-Run Ninja: You have one solid-hour during school time. Use it. Not all of it, but definitely some. Enough to feel strong, not drained.
- The Working Mom: Opt for small high intensity bursts throughout the day. You can squeeze them in between meetings, squat while you are microwaving dinner, and stretch during conference calls.
- The “I’m Doing Everything” Mom: You need mental health support just as much as muscle tone. Put your breathwork first and choose movement that doesn’t feel like a punishment.
Simple Workouts That Work
The internet loves to complicate this. No, you’re not going to need gear, apps, or a sports bra engineered by NASA. Start with movement that is easy to build on.
Try this easy combo;
- The 10-10-10 Rule: 10 minutes strength, 10 minutes cardio, 10 minutes stretch (modify based on the amount of energy you can spend).
- Child’s Play Workout: While picking up your child’s toys, go deep into a squat. When playing with your toddler, go into a plank as your child climbs on top of you. If you have teens, include them in dance parties you can host in the kitchen.
- The Bedtime Burn: As your kids fall asleep, take out some time for yourself and do some yoga or bodyweight moves to decompress.
Stay consistent instead of increasing the difficulty levels. You’re going to see results real fast!
Easy Breakfast Ideas for Energy and Nutrition
You can’t allow yourself to burn out. If you let yourself run on an empty tank, pretty soon you won’t even have the energy to engage in activities that seemed easy before. The best way to keep those energy levels high is to spend some time preparing high-energy breakfast meals.
Here are three solid options you can always rely on;
- Overnight oats with chia, almond milk, and berries (make them in batches).
- Egg muffins with veggies. Bake them once, eat them all week, thank us later.
- Smoothie packs that are pre-frozen with spinach, banana, protein powder, and nut butter.
Pro Tip: Your kids may like to snack all the time, but that doesn’t mean you should forget yourself. Prepare healthy snacks like dates filled with almond butter and put them in the fridge to be enjoyed later.
Common Hurdles to Avoid
Every mom hits walls. Here’s how you can smash through them;
I don’t have time.
Yes, you do. Okay, maybe not in a traditional block, but you can definitely squeeze in some “movement pockets.” Try doing a 5-minute stretch challenge with your kid right before bed. Bunch up a couple of moves with everyday routines.
I’m too tired.
No need to go hard. Just go. Invest your time in gentle movement and create energy. Walk outside in nature. Breathe deeply. Let the motion heal your exhaustion, not worsen it.
I feel guilty.
Repeat after me: I am not selfish for choosing to take care of myself. You must put the mask on yourself first before helping others. The more energetic and healthier you are, the easier it would be to spend quality time with your kids as they grow older! It’s a win-win!
Fitness is a Journey
You don’t just become a supermom overnight. Sure, you can have it all, but it is going to require a lot of hard work and effort. While you’re at it, try not to be too hard on yourself. If you need someone to support you with regular workout plans through your journey, reach out to an expert fitness trainer Chicago so you don’t have to think too much about building a routine.
Start small. Laugh when the baby crawls under your squats. Forgive yourself when you miss a workout and don’t forget to celebrate the wins!
