Tune Out the Noise to Reach Your Fitness Goals as a Working Mom
Working moms have to work harder, than men, to advance in their career.
Working moms do two thirds of the non-paid household labor, while their male partner does one third. (even though both are working full time)
It’s safe to say, as a career-focused mom, you’re busy.
As a fitness coach for working moms in the Strong Mom Evolution, two of the biggest struggles they have around living healthy is - time and energy.
How do you combat that?
Say “no” to the tiny details
There’s tons of information fitness influencers share on the internet, social media, and podcasts.
These “influencers” wouldn’t have followings as big as they did if they talked about the boring things that make the biggest positive impact to your health - the big buckets of health.
To stay relevant to their following (and, oftentimes, increase ad revenue), they have to continue to find new topics to talk about.
Oftentimes, this leads working moms into the weeds of health/fitness and, ultimately, causing analysis paralysis.
So, what should you do?
Say “yes” to the big buckets
There are 4 big buckets of health for working moms.
These big buckets will bring you the most bang for your buck when it comes to living a healthy lifestyle and achieving your fitness goals.
Here they are:
#1 - Strength training 90 minutes per week
Strength training is, overall, the best form of exercise. It’s the best way to shed fat, increase energy, prevent injury, etc.
You can break it up into four 20-minute workouts, three 30-minute workouts, or two 45-minute workouts. Whether you’re going to a gym or working out at home, find what fits your life the easiest, add it to your calendar, and do your best to stick to it.
#2 - Walking 7,000 steps per day
Research shows that 7,000-9,000 steps per day can severely decrease all-cause mortality for those under the age of 60 (less if you’re older than 60). Any more steps than that, doesn’t really give you that much more of a benefit.
Aim for the minimum and walk more if you want to and are able to - it won’t hurt.
#3 - Eating until you’re not hungry - not until you’re full.
When I talk with a working mom about her fitness goals, 80% of the time she wants to shed some fat. The adage, “you can’t out work a bad diet” is kind of true.
When I start working with a client, I first teach her how to eat before what to eat. Having awareness of what your stomach is telling you and stopping when it feels satisfied, will do wonders in helping you shed fat - improving your health and confidence.
#4 - Sleeping as much as the kiddos allow you to sleep.
As a working mom, sleep may never be the same as it was prior to the kiddos. However, that doesn’t mean you flush sleep down the toilet. Yes, there will be nights the kids don’t allow for much sleep, but when they do, take full advantage! Aim for 6-8 hours of sleep every night - 7-9 if you’re able to.
Sleep does wonders for your health and well-being.
Bonus - Giving yourself regular “me time”
I’ve come to understand that working moms are constantly giving to others - their boss/colleagues, their partner, their kids, etc. Giving yourself “me time” is crucial for your mental health. Even as little as 15 minutes of time doing what YOU want, away from everyone, can help you feel like a new woman.
Even if that means you have to shave a little off the 4 big buckets to do so, I think that’s acceptable - as long as it’s not too often.
When do the tiny details matter?
At any time, it’s ok to read into other health/fitness topics, however, I wouldn’t take any huge actionable steps around those smaller details just yet.
Once you’ve found consistency in the 4 big buckets for 3-6 months (including your typical “busy time of the year”) and how to modify around different seasons, then you can start taking further action.
Working moms, remember this - stick with the basics when life gets hard and push harder when you have extra time. As seasons change - be willing to be moldable. Just don’t EVER let your health fall by the wayside. You’ll be happy you didn’t.
Need some help fitting fitness into your busy, working mom life?
I created an online fitness coaching program - the Strong Mom Evolution.
This program was specifically designed for the career-focused mom who wants to gain strength and feel confident in her body, without feeling overwhelmed with the process.
I open enrollment the first Monday of every month. If you’re interested in joining the next enrollment cycle, add your name to the waitlist. Spots are limited.