7 Tips to Help Moms Prioritize Their Workouts

Studies show a significant gap between men and women (especially moms) when it comes to prioritizing fitness. While 41.3% of men aged 18-34 meet physical activity guidelines, only 24.3% of women do the same. Moreover, time for leisure and sports activities averages 5.56 hours per day for men but just 4.76 hours for women, but honestly that number has to be based on women who are NOT moms. Do you have even 15 minutes every day for 'leisure' activities? Hell no.

For moms, the mental load of caregiving and managing a household leaves little room for self-care, including exercise. By comparison, men often prioritize structured workouts more consistently, benefiting from fewer caregiving demands.

If you want to make time for exercise, and you already know why but just in case, exercise helps you feel stronger, more energized, and better equipped to handle the demands of motherhood. Regular movement improves mood by boosting endorphins and reducing stress levels, which can be a game-changer for navigating busy or overwhelming days.

It also supports better sleep quality—a precious commodity for moms—while helping balance hormones that affect energy, appetite, and mood. Beyond the physical perks, exercise fosters confidence, increases stamina to keep up with your kids, and provides a much-needed mental health boost.

7 Tips to Help Moms Prioritize Their Workouts

1. Schedule Your Workouts Like Appointments: If you are just thinking, oh I'll get to it later without an actual plan, it's no surprise you aren't going to do it. Put your workout on your calendar at a specific time and treat it as non-negotiable, this small tweak sets you up for mental success so you can plan it and prep for it.

2. Incorporate Your Kids: Stop using your kids as an excuse, most kids are not going to be upset if you do a 10-minute core workout on the floor while they're playing nearby, or you have my official endorsement to throw up a Bluey episode and move that mom bod of yours. I promise a little screen time for them is worth it for you to do something that will make you feel better. better yet - involve your kiddos or take everyone on a walk.

3. Morning Movement Before Everyone Wakes Up: First of all, don't start skimping on sleep to get up earlier if you're already depleted but if you can, starting with just 10 minutes to do some flexibility or stretches to start the day can help set a better tone for the day.

4. Shift Your Mindset: Recognize that fitness is a form of self-care, not selfishness. A healthier you benefits the entire family, you'll be balanced, strong and be able to do the things you want and need to do without being exhausted or spent.

5. Find Short and Effective Workouts: If you're past the immediate postpartum period and your hormones are balanced, doing more interval work (raising the heart rate followed by periods of recovery) is an efficient way to get a good workout in a short period of time. Even a 20-minute strength workout will go a long way for your #momgains.

6. Use Your Environment: Sure getting to the gym would be super nice but that's not always feasible so just do something around the house. You can do a lot with bodyweight or with the stuff around your house, it all adds up.

7. Build Accountability: We all do better when we have someone else to keep us on track, partner with a friend, or better yet, join my challenge in January and get the support of other moms cheering you on and a nutritionist & personal trainer in your corner! You don't have to, and shouldn't do it all by yourself.

8. Adjust your expectations: So many of my clients struggle with comparing themselves to their pre-baby selves. Of course you could go run 10 miles or go climbing for 2 hours but that's not the reality now for a variety of reasons. Stop letting comparison and your own expectations get in the way of doing something. A quick 10 minute core workout or just a 30 minute walk is still better than nothing, please please just go do the thing, anything.

   
   

It sure feels overwhelming to add one more thing to your list, but once you find a way to incorporate it into your routine it will become something you are unwilling to sacrifice. Try even a few of the things on this list and see if you're able to start exercising with more consistency, and start making your health a priority without guilt, and set an empowering example for your kids.

Make Your Morning Workout Happen

It's a new year and if one of your goals is to be a morning workout person, you're not alone. Getting in your workout first thing means you're more likely to do it since as the day goes on, we often find excuses or our schedules get busy. Working out first thing in the morning often means you have more energy throughout the day and can lead to better productivity and mental health.

Still hate getting up early in the dark? I hear ya, here are some of my best tips for ensuring you don't hit snooze on your morning sweat session.

1. Set Out Your Workout Clothes - We all like to get as much sleep as possible, so don't waste time fumbling around for clothes in the dark when you're half-awake. Set your clothes out the night before, or better yet, sleep in your workout clothes if they are comfortable. You'll be ready to roll right out of bed and be on your way to a great workout.

2. Get More Sleep - It will definitely be easier to get up early if you go to bed at a decent time. Try getting to sleep 15 minutes earlier to start and work your way up to 30 minutes. You'll feel better and give your body more time to recover which means you can hit your workout harder and achieve those gains.

3. Distance Yourself From the Alarm - It's much easier to roll back to sleep when you can hit the snooze right next to your bed. Put your phone or alarm across the room or somewhere you have to get out of bed to turn it off and you'll be less likely to get back under the covers.

4. Shed Some Light on the Situation - Yes it's that time of year where it's often dark when we wake up which makes it hard to not only get up but really wake up your body. Try turning on a soft light as soon as you get up to signal to your body that it's time to be awake and start moving!

5. Make Breakfast Ahead of Time - Skipping breakfast before an early morning workout isn't always the best option, but many of us don't want to get up even earlier to cook something. Plan your breakfast ahead so you can just throw it in the microwave or grab a healthy snack bar if you need to eat something before you workout. Also having breakfast ready means you can replenish those muscles post-workout quickly. (Check out my homemade bar recipes here)

6. Get Brewing - If you are a coffee drinker, this is the time to go ahead and have that cup of joe. It will not only help wake you up but studies show moderate amounts of caffeine can assist with exercise in reducing fatigue and helping you perform longer.

7. Stick With It - No matter how you feel or easy it is to snooze that alarm, remember that the more you do it, the easier it will get and become part of your routine.

8. Create Accountability - Whether it's with a personal trainer, an appointment you're paying for, or a friend you're meeting, even for a virtual workout - make yourself accountable to someone or something. Knowing someone is waiting for you will motivate you to get out of bed even when you don't feel like it.

9. Crank Up the Tunes - Don't underestimate the power of a good playlist. Having something that's going to get you moving and in a good mood is a great way to energize your morning and mood.

10. Remember those good feelings - Just remember, your workout is most likely no more than an hour which is only 4% of your entire day. Commit to making time for yourself and remember how good you will feel once you have done it and get to carry that good feeling with you for the rest of the day!

Getting your workout in first thing has a lot of benefits but ultimately, the best time of day to workout is when YOU are likely to do it and stick with it. A lot of these tips can be applied to any time of day if you're needing some extra help wih consistency.

Need even more support? I'd love to help - my exercise coaching and programming offers accountability to help you reach your goals so feel free to reach out. Happy New Year!

New Year - Stronger Core

If having a strong core is a resolution of yours, now is the time to start building your strength. Having a strong core is more than just looking good in your bathing suit. Feeling strong and stabilized translates to every other exercise including weight lifting, running and sports.

These plank variations are great for increasing core strength while toning up the shoulders when you're ready to take your practice to the next level. Make sure you can already complete a 1 minute regular plank before moving on to these options. 

Plank Shoulder Taps

Begin in a plank position on the hands. Slowly lift one hand off the ground to tap the opposite shoulder, and return to start. Continue alternating hands keeping hips and shoulders square to the ground. Repeat for 20 total reps.

Plank Up and Downs

Begin in a plank position on forearms, keeping your core engaged, push up onto one hand, and then the other so you are in a plank position on both hands. Lower back down to elbows one at a time. Alternate raising arms for a total of 10.

Side Plank to Knee Crunch

Lying on your side, raise up into a side plank on your forearm. Raise the top leg into the air, and top arm straight up. Bring top knee to your elbow, keeping the core stable and return to start. Do 10 reps and switch sides.

Plank Jacks

For an additional cardio challenge, begin holding a plank position on the hands, while keeping the core engaged, hop the feet out to the sides of your mat, and back to complete one rep. Continue for 30 seconds, making sure to your pelvis steady and hips level without raising the booty to the ceiling.

Spiderman Plank

Start in a plank position on hands, lifting right foot off the floor, pull right knee into towards right armpit and hold. Return to start and repeat on other side. Repeat for 10 on each side. Make sure to go slow on this one to really feel it!

Plank March

Once in plank position, on either hands or forearms, keeping leg straight, slowly raise one leg off the ground and hold for 5 seconds, slowly return to start. Continue alternating legs for 10 reps on each leg.

Can you make it through all these exercises? Let us know if you're up for the challenge!