TL;DR: Fitness doesn’t require an hour! As a busy mom, focus on functional fitness (training for real life) and maximizing NEAT (activity within daily tasks) to get stronger. Create a quick home gym space and use our specialized programs to fit movement into the chaos seamlessly.
Look, I’ll be honest with you; on any given day in this motherhood chapter, I can manage to nail about two of these
- My daughter has her hair done cutely (and a matching outfit/bow combo, wow!)
- I’m showered and put together
OR
- We’re on time.
but you’re not getting all three! Trying to squeeze in a 60-minute workout on top of that feels like asking for a unicorn to deliver your latte. It’s *nearly* impossible. 🦄
I get it, and I know the struggle is real. Whether you’re navigating the constant demands of a newborn, chasing a newly mobile toddler, or – bless your heart! – doing both, the idea of “getting back into shape” often feels like just another item on a mile-long to-do list.
But here’s the good news! As your resident certified fitness coach and fellow mom-in-the-trenches, I’m here to tell you that fitness doesn’t have to be a big block of time. We are ditching the “punishment” mindset and shifting the goal from “aesthetic” to functional movement and integrating strength into your actual life.
Ready to find your fitness flow in the chaos? Let’s dive in!
Need a structured plan that understands your life? This is the core philosophy behind my specialized programs. If you’re currently expecting or deep in the “fourth trimester,” check out my Bump-to-Baby and Postpartum strength programs; structured, doable workouts designed for your current chapter!
The Functional Fitness Mindset: Train for Motherhood, Not the Magazine
Forget hours on the treadmill. When we talk about fitness for moms, we are talking about functional fitness; training your body for longevity and the real, daily demands of your life.
Why Functional Training Wins for Busy Moms:
- You’re an Olympic Lifter (of Children): Functional training strengthens the muscles you actually use to lift a 30-pound child out of a crib, haul a car seat, and carry ten grocery bags up the stairs.
- Injury Prevention: Motherhood is a marathon of repetitive movements (pick up, rock, put back down x 100). We need core stability, glute strength, and good posture to minimize back pain from constant bending and carrying.
- Efficiency: Functional movements (like squats, lunges, and rows) use multiple muscle groups at once, giving you the biggest bang for your buck in a short amount of time.
Ditch the hour-long session and grab 10-15 minutes for a quick circuit focusing on key functional movements. Seriously, a quick set of squats while waiting for your coffee to brew is a major win!
NEAT: The Busy Mom’s Secret Weapon
Meet your new best friend: NEAT (Non-Exercise Activity Thermogenesis).
Simply put, NEAT is the energy we expend for everything that’s not sleeping, eating, or dedicated exercise. For a busy mom, this is where we bank most of our movement! We don’t need to find extra time for movement; we need to optimize the movement we are already doing.
How to NEAT-ify Your Day:
- Parking Farther Away: That extra 30-second walk into the grocery store? NEAT win! Every step counts towards raising your overall energy expenditure.
- Embrace the Velcro Baby: Carry the baby instead of using the stroller sometimes (check with your doctor first!). That squishy 15-pound love-muffin is your built-in kettlebell.
- Stair Challenge: Always take the stairs when you have the option.
- Physical Play: Get down on the floor and play chase, do “airplane rides,” or maneuver through homemade tunnels and obstacle courses. It’s a full-body workout disguised as fun and bonding time!
- Looking for more ideas? Check out our prior posts Fun and Engaging Family Activities to Encourage Movement and Family-Friendly Workouts: Staying Active with Your Kids.
Create a Sanctuary for Quick Wins: Your Home Gym
The #1 barrier to exercise? Getting out the door. The easiest fix? Eliminate the barrier entirely!
You do not need a fancy, mirrored room. You just need 8 square feet and a few key tools to build your workout sanctuary right where you are. This space allows you to sneak in 5-15 minutes whenever your kid is distracted by a snack, a nap, or Bluey!
The Home Gym Essentials:
- A quality yoga mat
- One set of dumbbells (or use what you have at home; water jugs, encyclopedias…kids!)
- Resistance bands
Keep your essentials visible and accessible. When the stars align and you get a tiny pocket of time, you don’t want to waste it digging for your gear.
For all the budget-conscious mamas out there, I’ve got you covered with a complete guide! Learn what you really need and how to build an Instagram-worthy workout space for under $500: Fitness Gear and Equipment for Moms: What You Really Need | Build Your Home Gym for Under $500: The Busy Mom’s Guide to Working Out at Home
The Takeaway: Done is Better Than Perfect
Motherhood is an amazing journey, but it is physically demanding. You deserve to feel strong, energized, and capable! Shifting your focus to functional fitness and maximizing NEAT means you are finally training for the life you actually live.
Remember: A 10-minute workout beats a zero-minute workout. Every. Single. Time.
Or, as I like to say, a lil bit of anything is still more than a whole lotta nothin!
Ready to get started with workouts that truly fit into the life of a busy mama?
We’ve already done the heavy lifting on programming. Check out our specialized PDF program packets for workouts that fit this philosophy perfectly!
Don’t miss out on future tips for fitness, nutrition, and not losing your mind as a mom! Subscribe to the fitness cult newsletter to be new besties! 🫶
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