In this post Coach Taylor is helping set Fitness Goals for Busy Moms. As a mama herself she knows the importance of being able to not only set the right fitness goals, but also to meet them, even when you are BUSY. This post really will help you do it all.
Taylor Harkins
NMF Fitness Coach
It’s not new news that moms are busy and oftentimes struggle to find time for themselves. The thought of sticking to an exercise program can seem like a task that’s too time-consuming for many. SERIOUSLY though, how are we supposed to find time to workout when most of us can’t even go to the restroom without a little one clinging to our feet?!
I remember before I ever had kids, I would stroll into the gym whenever I wanted (with no time-restraint), socialize with everyone, hangout in the hot tub after, and even stop at the cafe for a post-workout smoothie. Well, those times are gone…gone…gone. 😂 Life as a mom is SO rewarding, don’t get me wrong, but juggling all.the.things. is HARD!
Between caring for kids, workplace demands, keeping the house in order, little league sports, doctors appointments, school events and everything else that sucks time from our day, it leaves little time to get a workout in. While it is a juggling act, it is ABSOLUTELY possible! These are my best tips for making your fitness goals a reality and a priority in your life.
7 Tips to Reach Your Fitness Goals for Busy Moms FAST with limited time 💨
1. Set Attainable Goals (and write them down!) ⏰
The first step to setting fitness goals for busy mamas is to be kind to yourself. Setting small and attainable fitness goals can make the process of losing weight and getting in shape much more DOable. Grab your calendar and write down the goals you have for yourself and when you intend to achieve those goals. For example, if you have 20 pounds to lose then allow yourself the appropriate amount of time to lose the weight.
Deciding you are going to embark on a weight loss journey and giving yourself 2 weeks to achieve 20 pounds of weight loss is not attainable, realistic, or healthy. Strive for 1-2 pounds per week of weight loss and once you achieve each metric… CELEBRATE IT!!! 🎉 Maybe that’s a date night for every 5 pounds you lose or going to get your nails done with a group of girlfriends.
2. Understand the season of life you are in 🌈
No, this isn’t an excuse to say, “I will start taking care of myself once my baby is out of diapers!”, but an opportunity to look for ways to adapt to your baby’s schedule while they are in a more needy stage of life. As my due date was approaching with Oliver, I remember thinking I would never get to return to my “normal” and I was right… that normal was gone but a new one was ahead of me. My “new normal” changes by the week right now (Oliver just turned 10 months old, pictured below).
Better understanding your stage in life, will really help to set attainable and realistic Fitness Goals as a Busy Mom.
What I was doing when he was 6 weeks old is entirely different from what I am doing now. As he becomes older and more interested in playing on his own, I find myself able to get more organized and fit more into our schedule. Find peace in knowing that working out from the baby playpen or late at night is just a moment in time. As your baby or kids become more independent, your life will change and better routines will form.
3. Invest in a good training program that is tailored to your needs 💪
Just like your bra size… One size does NOT fit all! 😆 What works for other moms may not be suitable or safe for you. Make sure you take into account what stage of your postpartum journey you are in and consult with a professional who can tailor a plan around your needs. As women, it’s easy to compare ourselves to those around us who may seem to be “snapping back” quicker or with more ease. Having a baby is a major and traumatic event on the body and you have to be mindful of the abdominal and pelvic floor rehab required before jumping back to pre-baby exercise! We walk before we run, y’all! Longevity and safety are key.
This is such an important step in setting Fitness Goals for Busy Moms. Investing in the right training program and coach CAN make all the difference.
4. Drink more water! 💧
I joke a lot about how my half gallon water bottle is my second baby. But really, it is! I take it everywhere I go. Here’s why (to name just a few)…
Drinking water is a natural appetite suppressant making dieting EASIER (yeah, girl! Drink UP!), eliminates waste, lubricates joints, regulates body temperature, improves skin health, decreases headaches and migraines, enhances mood, and prevents kidney damage.
I recommend you start slow and build up to drinking at least a half gallon (64 ounces) of water per day. Start by adding 8 ounces of water to your normal intake first thing in the morning and then 8 ounces before each meal. I guarantee you will see a positive shift in your energy and appetite in just the first week! If you don’t like the taste of water look for zero calorie flavoring options like Mio or Crystal Light drops. My personal favorite right now is anything strawberry🍓 lemonade🍋 flavored.
5. Get organized, make a grocery list, & meal prep on the weekends 📝
First and foremost, do not go to the grocery store hungry! You’ll find yourself overbuying and walking down aisles you never needed to be on in the first place (speaking from experience)! Instead, make a list of items you need for the week and prep all your meals and snacks ahead of time. Aim for high protein, high fiber vegetables, and complex carbs. Make sure you’re prepared for nights when you need quick grab-and-go options! Some of my favorite snacks and on-the-go meals are:
- Beef or turkey jerky
- Cottage cheese and fruit
- Mozzarella cheese sticks
- Protein bars (look for those that are high in fiber and low in sugar)
- Turkey and cheese roll-ups (simply roll slices of turkey around a slice of cheese)
- Rice cakes, apples, or bananas with nut butter
- Trail mix, almonds, or cashews (Did you know cashews can be used as a natural anxiety or depression suppressant?!)
- Protein shakes
- Pita chips and hummus
- Overnight Oatmeal (Recipe HERE)
6. WALK & make a daily step goal! 🚶
One of the easiest Fitness Goals for Busy Moms is walking. I truly believe walking is the most underrated form of exercise! I LOVE walking not only for what it does for our body but what it does for our mind. When was the last time you took a moment to reflect on your day? By taking one short walk each day you can increase your steps by ~4,000 in just half an hour.
Walks have been proven to decrease the risk of depression, heart disease, and increase calorie burn. Walks make a great way to include your kiddos in your exercise program. Hello extra calorie burn and hello vitamin D (Did you know? 42% of the population is deficient in Vitamin D?!). Make it your goal to add a walk to your daily routine, even if it means waking up 30 minutes earlier! I promise you won’t regret it! Take your kiddo so they get some fresh air and Vitamin D as well!
7. Embrace Weight Training 🏋🏻♀️
Ladies, don’t be afraid to lift weights! Weight training is crucial for postpartum body recomposition, increasing strength, and enhancing your mood. Women do not naturally produce enough testosterone to look bulky or manly. The only thing lifting weights will do is increase your muscle mass, decrease your body fat, and accentuate your curves. 😻 Let’s go mama!
Try this HIIT session during your next workout:
Do 5 rounds with 60 seconds of rest after each round.
- 15x Dumbbell Glute Bridge
- 10x Heel Slides
- 12x Bicep Curl to Shoulder Press
- 15x Dumbbell Squat to Lateral Shoulder Raise
- 30 seconds Bear Plank
I have 3 spots available for personalized coaching with me, if you’d like to get started with a fitness program that will give you maximum results and work around your busy schedule send me an email and let’s get you started: [email protected].
Fitness Goals for Busy Moms have never been easier! Help other mamas find this post by sharing it to Pinterest. You can also follow me (@nathaliamelofit) for more inspiration and tips. Pinterest is my FAV place to share the real, the funny and the ugly sides of motherhood, exercise and weight loss.
