How do I fit fitness into my daily mom life? Things are pretty crazy right now between running an online business, running local boot camps, and even more importantly, taking care of my duties as a wife and mom.
For me, fitness is all about living a healthy, happy & balanced life, so I practice fitting fitness into my daily life and modeling healthy habits for my kids while still keeping my family a priority.
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Here’s a look at a day in the BeyondFit Mom life and how I build fit habits.
5:00am: Wake up, grab my coffee & BCAAs and head out to the garage gym for a workout!
5:30am-6am: Workout & post workout shake (my favorite right now is this Peanut Butter cookie protein…SO GOOD!)
6:00am-7:00am: Help Patrick get out the door for work then spend time in prayer, read my Bible, set my goals for the day, check in on email, social media, etc. (More coffee & BCAAs)
8:00am: Make breakfast for Jackson and Warren (and my breakfast #2). Our breakfasts vary from day to day but always include some protein and usually some fresh fruit. Protein pancakes, protein waffles, breakfast cookies, or a quick protein shake on the run.
9:00am-11:00am: The usual mom duties: clean, run errands, read stories, play, etc. We are part of a mom’s Bible study group and I love having that for a fun time of fellowship and connecting with other mamas and kiddos.
11:00am: Lunchtime! Typically I do meal prep before the start of a busy week, so I have something in the fridge to grab, but if not, I’ll stop at the grocery store for a healthy lunch (rotisserie chicken, salad, and some fresh fruit & veggies, etc).
12:00pm-2:00pm: Jackson no longer takes a nap (so sad) but I still try to find an hour of “quiet” time for him to read books and play quietly in his room while Warren takes his nap. If things work out as I hope I am able to use this time to catch up on emails and work related items. Sometimes it works, sometimes…not so much! I’ll also use this afternoon time to throw dinner in the crock pot, clean up the house, etc.
2:00pm-5:30pm: Dinner is in the crock pot and ready to go, so if it’s nice, we’ll head outside to play or go to the park for a walk. I love even just a 10 minute leisurely walk because it lowers stress hormones and is a way to rest, recover and prepare for my next day’s weight training workout.
5:30pm: Dinner is ready in the crock pot! Use the shredded chicken to fill a low carb wrap, adding veggies, cheese, greek yogurt, or any other toppings of choice for an easy healthy dinner!
6:30pm: Family walk after dinner!
7:30pm-8:00pm: Fat loss friendly hot cocoa and start our bed time routine for the boys. We’ll pray, read stories, etc and then Patrick and I will spend the rest of the evening together relaxing once the kids are asleep
When the weekends roll around, my schedule changes slightly, but I still make sure to plan and build fit habits into our “off” days as well.
I value family time, so as a busy mom, I try to make the most of the moments we have together. I’m not a big fan of going to the gym, in fact, I prefer to get my workouts in at home, so on the weekends, we make FITNESS a FAMILY affair.
Here’s a look at my WEEKEND workouts.
SATURDAY: SPRINTS & FOAM ROLLING
Coffee & blueberry protein pancakes to start our day! Followed by foam rolling on the porch before SPRINTS with Patrick, Jackson and Warren. Maybe we’ll sprint down our street, maybe we’ll sprint at the park, or maybe we’ll sprint at the strawberry fields! Sprinting can be done ANYWHERE…this is quickly becoming my Saturday morning routine!
By the way, if you love sprints as much as I do, save yourself from unnecessary injury by taking as little as one minute to properly warm up. A good warm up elevates your core temperature, provides fluid and lubrication to your joints, and safely increases your range of motion.
If you’re new to Foam Rolling, here’s what to do:
- Pick which muscle you want to target and place it on the foam roller
- Using your body weight slowly roll back and forth on the foam roller over that targeted area. If you find a specific spot that is painful, hold that position until the area feels like it is loosening up.
- Roll over each desired muscle a few times and then move onto the other side.
- Be sure to stay well hydrated as foam rolling helps to rid of the muscles of toxins.
SUNDAY: LEISURELY WALK
That’s right, no crazy workout. Just a nice leisurely walk with my family on the beach after church. Think walking is too “easy?” Remember, it’s not about burning calories, it’s all about balancing hormones. If you want your body to burn fat, build muscle, recover properly, sleep better, and even age well, you must have the correct balance of stress producing hormones (cortisol, adrenaline, noradrenaline) compared to growth promoting hormones (testosterone and human growth hormone (HGH)).
For optimal fat burning, walking should be done at a leisurely pace. Moderate intensity aerobic exercise raises cortisol and can lead to muscle loss just as readily as fat loss. Moderate intensity aerobics burns calories, but provides little hormonal advantage, so I tell my clients to practice high intensity workouts combined with low intensity, leisurely walking for best results.
How do you build fit habits? Being intentional about our time is very important.
How you choose to spend your time defines your priorities.
So if you’ve spent the last 6 months telling yourself that you wanted to get in shape and become healthier but you never seemed to find the time, today’s your day. Make health and fitness a priority by scheduling some fit habits into your daily routine.
Would you like to do the EXACT SAME workouts as I do?
Join me in the BeyondFit Life Club and get INSTANT access to the FAT-BURNING workouts that I do. You’ll also get SIMPLE recipes and the BEST accountability group ever!