Let’s simplify fitness and health because life as a mom is already a workout, right? 😅 Here’s a realistic guide to feeling your best without the overwhelm:
The goal is 2-3 full-body sessions a week. Don’t worry if they’re not 60 minutes. Short and effective is better than nothing. Hit all the major muscle groups (think squats, pushes, and pulls). Bonus tip: schedule your workouts like meetings 📅. Even 15 minutes counts! 💪🏾
Try for 150 minutes of moderate cardio/ week (how to know it's moderate? you're able to breath like you're doing a brisk walk while chatting with a friend) or 75 minutes of higher intensity (where you're breathing heavier, like chasing toddlers 🏃🏾♀️). Split it up however it fits your week.
Think steps! Aim for 7-8k a day. This includes running after your kids, grocery shopping, or dancing in the kitchen (because, let’s be honest, who has time for long walks every day?). Every bit adds up! 🚶🏾♀️Look up walking workouts on youtube as well!!
Focus on the basics, minimally processed foods and meals that leave you energized, not drained. Don’t overthink it. A handful of nuts, a piece of fruit, or a quick smoothie can be lifesavers on busy days. 🥗🍓
This one’s tough, I know. But even sneaking in an earlier bedtime or a quick nap can help your body recover. Try to aim for at least 7 hours when possible you’re a better mama when you’re rested. 😴
Remember, small changes are what lead to big results. Missed a workout? That’s okay. Ate ice cream for dinner? Same here. 😅 The key is to keep showing up for yourself in ways that feel good.
💬 What’s one small change you’ll try this week? Let’s share ideas and cheer each other on you’ve got this, mama!
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