In this episode, Jen and I dive deep into a conversation every woman needs to hear — the glorification of busy.
We talk about the real reason so many women feel stretched thin and disconnected from themselves, and how to finally take back control of your time and energy. Inside this conversation, we cover:
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Why “I’m too busy” usually means “I haven’t set boundaries”
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How using your kids or work as an excuse not to care for yourself creates long-term consequences
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What your lack of self-care teaches your children about boundaries and self-worth
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The link between organization, mental health, and energy
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How radical honesty and ownership can change the way you live
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Simple, doable strategies to create more space and less stress
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Batching tasks
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Micro self-care moments
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Ruthless prioritization
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Why surrounding yourself with women who do make time changes everything
We also share personal stories — from Jen’s honest “come to Jesus” moment as a single mom to my own experience juggling motherhood, business, and burnout — and how we’ve both learned that boundaries aren’t selfish, they’re necessary.
Self-respect starts with how you treat yourself. If you’re not taking care of you, how do you expect your kids, your boss, or your partner to respect you? -Jennifer
This episode is the perfect mix of tough love and truth bombs — real talk that helps you stop apologizing for taking care of yourself and start living with intention again.
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More about the Unfiltered Fit Life podcast
Ever wish you had a fit and straightforward BFF with over 15 years of experience to help you filter through all the information regarding fitness, nutrition, and life?
That’s exactly what you’ll get when you listen to the Unfiltered Fit Life Podcast.
Join Former Bikini Olympia Champion, mom of 2, and fitness coach Nathalia Melo each week as she shares fitness, nutrition, and life tips to help busy working moms simplify their fitness journey so they can learn easy and simple strategies on how to lose weight and feel sexy AF.
After helping over 5000 busy working moms, Nathalia has found the blueprint to fitness, nutrition, and life success, which she will be sharing in this podcast: actionable tips that will help busy working moms be more present at work and at home.
This show is for you if you realize that nothing good comes from your comfort zone and are ready to challenge yourself to achieve great things. Follow Unfiltered Fit Life wherever you are listening to join us each week for a splash of sass, humor, and a whole lotta truth.
The podcast transcript for this episode of the Unfiltered Fit Life podcast follows:
Busy Isn’t the Badge You Think It Is: Redefining Balance, Boundaries, and Self-Respect
Intro: Why This Episode Exists
Nathalia Melo [00:01]
Hello fam! We’re back — and yes, we missed last month because of Powerhouse Summit chaos (the best kind). Today, I’m joined again by Coach Jen to talk about something that so many women struggle with: being “too busy.”
We hear it constantly — “I don’t have time.” But is it really a lack of time… or a lack of boundaries, systems, and ownership?
The Truth About Being “Busy”
Jennifer Lawson [03:17]
Everyone’s dealing with stress, but most women feel overwhelmed because they don’t have proper organization or systems in place. It’s not that there’s no time — it’s that there’s no structure to create efficiency.
Nathalia Melo [04:02]
We use our kids as the reason we can’t take care of ourselves, when in reality, they should be the reason we do. If we’re exhausted, unhealthy, and running on fumes, we’re not giving our kids our best — we’re just surviving.
The Boundary Problem
Nathalia Melo [07:00]
For years, I tried to do everything at once — work, parenting, workouts — and ended up failing at all three. I wasn’t short on hours; I was short on boundaries.
If your kids are old enough to understand “no,” but still interrupt every workout, that’s not on them. That’s on you for not setting clear limits.
Jennifer Lawson [08:29]
Exactly. Sometimes, it’s about reevaluating your schedule instead of forcing everything to fit. You can’t keep living by the same routines that worked before you had more responsibility.
Labels and Excuses
Jennifer Lawson [10:40]
One label that drives me crazy? “I’m not a morning person.”
You might not have been before, but if life has changed — new job, kids, goals — you can change too. Stop living under old labels that no longer serve your reality.
Nathalia Melo [12:27]
When I bartended until 5 AM, I wasn’t a morning person either. But seasons change — and so do we. The real question is: have you even tried?
Radical Honesty & Ownership
Nathalia Melo [13:19]
You can’t change what you’re not aware of. Most women are overextended because they’re not honest about how their choices created their chaos.
If you don’t like where you are, you have two options: change it or accept it.
Jennifer Lawson [15:08]
And if you’re not taking care of yourself, it spills into everything — your energy, your relationships, your patience. Everyone around you feels the ripple effect of your burnout.
What We Model for Our Kids
Jennifer Lawson [18:52]
When parents constantly say yes to everything, kids grow up believing the world revolves around them — and that’s dangerous. Boundaries aren’t punishment; they’re structure.
Without them, kids become impatient, entitled, and unable to handle “no” later in life.
Nathalia Melo [22:24]
And for girls especially — when they see their moms constantly putting themselves last, they learn to do the same. People-pleasing doesn’t start in adulthood; it’s modeled.
The 24-Hour Debate
Nathalia Melo [24:25]
People love to say, “Not everyone has the same 24 hours.”
But we actually do — the difference is our responsibilities, not the clock. The question is how we choose to fill those hours.
Jennifer Lawson [25:32]
Exactly. The “I don’t have time” crowd often lives inside excuses. You own the 24 hours — how you divide them determines your results.
Jen’s Turning Point
Jennifer Lawson [31:11]
After my divorce, I had moments of panic — not knowing how I’d feed my kids or what came next. But I reminded myself: I made this choice.
And because I made it, I could figure it out. That’s when everything changed — I stopped waiting for life to happen to me.
Nathalia Melo [32:48]
That’s radical ownership. The opposite of victimhood. When you take full responsibility, you get your power back.
Systems, Outsourcing & Priorities
Jennifer Lawson [43:32]
Start with batching tasks — group similar things together so you stop spinning in circles.
Then focus on micro self-care. Even five minutes counts. Finally, prioritize ruthlessly — stop pretending everything is equally urgent.
Nathalia Melo [46:00]
And create systems that support your goals.
If your workouts aren’t on your calendar, they won’t happen.
Outsource what drains your time — laundry, grocery runs, even coaching — because your time is worth more than the guilt of doing it all yourself.
Community & Environment
Nathalia Melo [51:58]
If your circle is full of women who never make time for themselves, that becomes your normal. But when you surround yourself with women who do, your standard shifts.
Community isn’t just support — it’s a mirror that shows you what’s possible.
Jennifer Lawson [52:44]
And sometimes, that means cutting ties — even family, if necessary. Growth requires protecting your peace.
Final Message
Nathalia Melo [54:29–end]
We’re all busy — but busy doesn’t have to mean burned out.
You own your 24 hours. You choose what fills them.
And when you start living from self-respect instead of self-sacrifice, everything changes.
