Tag: mom mornings

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Recovery & Wellness

How to Stay Motivated When You Don’t Feel Like Working Out

When the holidays roll in and the weather turns chilly, motivation can slip away almost without warning. Your days start filling with school events, family plans, gift shopping, and cozy evenings that feel much more appealing than putting on leggings and squeezing in a workout. If you have little ones, that mental load double and sometimes movement simply falls to the bottom of the list.

If you are feeling that shift right now, you are in the right place! This season brings its own unique challenges and you deserve encouragement that feels doable and realistic, especially during this busy time of year.

Motivation is Not About Willpower

It is incredibly common to blame yourself for not being “motivated enough” or “lacking discipline” to keep up with your fitness goals. But the truth is that motivation is not the starting point. It grows from small, consistent choices that build confidence and routine over time.

During the holiday season, moms often experience extra emotional weight. Stress, guilt, fatigue, and constant decision making can make even the simplest workout feel overwhelming. You are not falling behind; you are navigating a season that asks a lot from you!

A wonderful shift happens when you stop expecting every workout to be perfect. When you focus on the small wins, your momentum returns and those little choices add up!

Navigating Fitness During the Holidays

The holidays can completely reshape your daily routine. Instead of fighting the chaos, it helps to reframe your approach.

Think in terms of consistency rather than intensity. Movement does not need to be long or complicated to be effective!

Here are a few ideas to keep you grounded:

  • Anchor your workouts to something already in your day. A short strength circuit after nap time, a walk after school pickup, or a quick stretch before bed can all serve as queues to get in 5-15 minutes of movement without overwhelming your schedule.
  • Lean into “movement snacks.” Ten minutes of squats, light core work, or a short pre-/postnatal routine can make you feel grounded without eating up your day.
  • Plan your week with grace. If you know you have holiday events, baking marathons, or travel days ahead, choose gentle workouts that match your energy level. Being realistic sets you up for success and avoids frustration.

Cozy Indoor Workouts for Cold Weather Days

When the cold sets in, the couch starts calling your name. Rather than forcing outdoor workouts or trips to the gym when they feel uncomfortable, this is the perfect time to shift toward indoor, at-home routines that feel warm and inviting.

Try a few of these cozy ideas:

  • Bodyweight strength circuits you can do in pajamas
  • Gentle cardio to your favorite (holiday!) playlist
  • A slow mobility flow to wake up or relax your body
  • Prenatal friendly workouts if you are expecting
  • Light equipment variations like dumbbells, bands, or a stability ball

Indoor workouts are wonderful during winter because they remove the pressure of getting bundles up and heading outside. You stay warm, you stay consistent, and your mood gets a helpful boost when sunlight is limited!

Let Community Carry You

This is the time of year when many moms feel extra isolated. Between busy schedules and colder weather, connection can take a back seat.

Community support can make all the difference and that is exactly why my Mommy & Me Fitness Classes exist! These classes give you a friendly space to move your body, recharge, and connect with other moms who get what this season feels like. If you want to explore the schedule, take a peek at our Mommy & Me Fitness Classes page.

Even if you are not ready to join a class, simply knowing you are not alone this season can be deeply motivating!

Follow a Program to Stay on Track

When your life feels full and your energy is stretched thin, the hardest part is often deciding what to do. A time-bound program or a structured workout calendar takes away that decision fatigue. You simply show up and follow the plan!

Programs also help you stay anchored through the holiday season because you are working toward something, not just trying to keep up with whatever the day brings.

If you want a little help choosing a plan, reach out for a free consultation or browse our programs page where I have beginner friendly workouts, postpartum options, strength programs, and more.

Quick Wins That Boost Motivation Today

If you want an easy way to get moving today, here are some simple actions that spark quick momentum.

  • Set your workout clothes where you will see them
  • Press play on a five minute warm-up and let your body do the convincing
  • Send a friend a quick message for accountability
  • Join a new program
  • Choose one cozy workout you can do tomorrow and plan it tonight
  • Celebrate even the smallest wins, because they matter!

These tiny actions shift your mindset and help motivation return naturally.

You Are Allowed to Pivot

Your energy changes throughout the year and that is normal! The holiday season brings a different rhythm and you are allowed to adjust your workouts without losing progress. Showing up in small ways still counts and often matters more than chasing perfection.

Whenever you are ready for encouragement, structure, or support, you are always welcome in my programs or Mommy & Me classes. You have a community rooting for you every step of the way!

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Recovery & Wellness

How to Make Your Morning Routine Calmer with Yoga and Stretching

The Calming Snapshot

Stop starting your day in chaos! A simple, beginner-friendly yoga routine of just 5-10 minutes can lower your stress and set a positive tone. We’ll focus on four poses (cat-cow, low lunge, downward dog, and child’s pose) to improve posture, open Hips, and connect your mind to your body. Weave these poses into existing tasks (like waiting for coffee!) for instant calm.

If you’re a mom of children under 12 years old, I’m going to bet that your typical morning starts like a car alarm: loud, sudden, and leaving you frantically looking for the keys. Between hunting down missing shoes, negotiating breakfast and jackets, and trying to find the one clean shirt that fits, you start the day reacting, not responding.

When you start your day in full-blown chaos control, you’re left feeling like you’re already playing catch-up first thing in the morning. This is why adopting a morning yoga routine is not just a wellness trend, but a vital strategy for modern motherhood! It is about creating a few minutes of intentional movement to shift your nervous system from “fight or flight” to “ready for anything!”

The Science of Calm: Why Stretching Works for Stress Relief

The magic of a gentle stretch session is not just physical; it’s chemical and psychological.

The Physical Effect on Stress

When you feel stressed, your body releases cortisol, the stress hormone. Getting your body moving, even gently, helps to regulate your nervous system. Stretching and light movement help reduce muscle tension, which is often a physical manifestation of anxiety and stress. Research confirms that engaging in mind-body exercises like yoga significantly reduces symptoms of anxiety.

A systematic review and meta analysis published in the journal Frontiers in Psychiatry found that yoga interventions significantly reduced anxiety symptoms in various populations. (Check it out here).

The Power of the Mind-Body Connection

Beginner-friendly yoga is built on linking breath to movement. This focus is a powerful tool because it forces you to be present. When you focus on inhaling and exhaling, you cannot simultaneously run through your mental to-do list. This simple shift of moving your attention into your body is the most effective way to hit the mental reset button and calm the nervous system.

If you struggle with breathwork, remember that this connection is also key to your core strength, as well as rebuilding and repairing from diastasis recti after birth. A strong core is a major component of our functional fitness! For more on optimizing your stability and strength (especially during or after pregnancy and childbirth), check out some of our other posts on these topics:

Four Simple Poses for the Busy Mama

These four movements target common pain points for yoga for moms: stiff posture from carrying or nursing, tight hips, and the need for a total reset. Aim for 30-60 seconds in each pose (but stay as long as you’d like!)

  • Cat Cow (Marjaryasana Bitilasana): Great for postural alignment and getting your back ready for the day ahead. This gentle mobilization warms up the spine and is perfect for counteracting the forward-slouch from nursing, rocking, or scrolling.
  • Low Lunge (Anjaneyasana): Excellent for hip opening! If you spend a lot of time sitting, driving, or standing up holding your baby, this will help release tension in the hips and hip flexors.
  • Downward Facing Dog (Adho Mukha Svanasana): A wonderful full-body stretch that lengthens the hamstrings and calves. It’s a mild inversion that can be gently modified by placing your hands on a stool or countertop, rather than directly on the floor. Remember to come out of it slowly; the inversion means your blood flows to your head, which is a great morning boost!
  • Child’s Pose (Balasana): The ultimate calming and relaxation pose. Bring your knees wide to allow the hips to open as you melt towards the floor. Take 5-10 deep breaths here for a complete mental and physical reset.
Here’s how to do Child’s Pose – check out our YouTube Channel for more movement demos!

Weaving Movement into the Morning Madness

You don’t need to block out a clean 10 minutes; the trick to a sustainable morning yoga routine is to blend it into your existing routine.

Practical Tips for the Calming Routine:
  • The 5 Minute Window: Commit to just five minutes immediately after you get out of bed (or even before getting out of bed!) to gently move.
  • The “Wait” Rule: Do not let yourself pour the coffee, brush your teeth, or check your phone until you’ve taken 5 deep breaths in Child’s Pose.
  • The Blend: Use your current routine or tasks as a yoga cue:
    • Do Child’s Pose from bed before you even stand up.
    • Perform Downward Dog while the coffee brews in the kitchen.
    • Do a Low Lunge on each side while packing lunches.
  • Embrace the Chaos: Let your kids climb on you during Downward Dog and make it a Mommy Mountain! Their added weight just turns it into an assisted stretch 😉

Your Day, Your Tone

Adopting a beginner-friendly yoga session in the morning is an act of self care that fuels you for the rest of the day. It’s not about achieving the perfect pose; it’s about choosing to start with calm, not cortisol.

Ready to incorporate more balanced, functional movement into your busy life? We have programs designed exactly for the different phases of motherhood!

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