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health hacks
Eating Well in Less Time Wellness Tips

Guest Post: Health Hacks For Busy Moms

quick and easy health tips for busy moms

 

For the next article in my series on Eating Well in Less Time, I’m sharing a guest post with you from Scott Reid at Focus Performance. Scott is helping out today with a list of health hacks (related to both nutrition and fitness) for busy moms. Enjoy!

 

Busy moms are often running around after children, working, running the household and trying to do 15 things at once – which can mean the person they need to look after the most is often the last one to get any attention – the mom herself.

Moms are notorious for putting themselves last, but if a mom is not in tip top condition herself she won’t be able to look after everyone and everything else which she has on her to do list. That’s why we have compiled a list of health hacks which busy moms can do as part of their daily routine to stay healthy.

You can also check out these motivation tips related to fitness from Focus Performance.

 



Adapt your routine

 

If you used to work out every morning before heading out to work, but are now tied up getting children up and dressed and heading out for school before your workday starts, then don’t just give up on your work-outs.

Try moving your routine around to adapt to your new situation. Make time to work-out in the evenings instead, or if you have help at home then assign 2-3 mornings where you don’t have the child responsibility and can work-out instead.

 

Try new exercise programs

 

If you used to go out running for hours every evening to keep fit but can’t do this post-baby, try some different types of exercise programs instead. Perhaps join a gym which has a day care so you can take your children with you, or invest in a jogging stroller and take your baby out while you jog.

It might be that you can go to a mom and baby yoga class or even try exercise DVDs at home instead of what you used to do. It’s all about adapting to fit your work-outs in with your new lifestyle rather than just giving up and not bothering at all.

 



 

Walk more whenever you can

 

Walking every day can really make a difference to your waistline, without costing a penny. If you have a young baby, walk out with the stroller, or walk them over to day care instead of driving. If you are at work, try walking out at lunch time and you really will see the difference.

 

Join local mom fitness groups

 

Check out local fitness groups aimed at or run by moms where there will be day care facilities or stroller options available. It’s a great way to improve your health while also adding to you and your child’s social life and fun as well.

 

Batch cook healthy meals for the freezer

 

Try planning your time so that you have space on the weekend to batch cook healthy meals which can then be frozen, ready for the week ahead. Perhaps on a Sunday evening while the children are asleep, try batch cooking things like chilis, curries, sauces and burger mixes which can be frozen and then microwaved in the week.

 



 

Make your health a priority

 

Don’t make excuses not to do the healthy food cooking or to skip your exercise routine. Make your health a priority and never feel guilty for putting yourself first when you need to. A healthy mom, leading by example, leads to healthy happy children and families.

 

Do family fun days for exercise

 

Family fun days like going out cycling, swimming or even a day in the park playing baseball, is great fun and gets everyone exercising together. If everyone joins in it can become a real family effort and make being healthy and exercising just part of what the family does for fun, rather than being seen as a chore.

 

Get your shopping delivered

 

Save time by getting your shopping delivered rather than having the stress of dragging your young children screaming around the shops. It also gives you control over your cart with no temptation for impulse purchases or bargains – you can select only health options to add into your basket and keep the food shopping under control.

 



 

Be kind to yourself

 

Take it easy and be kind to yourself – when you have a lot to juggle and deal with as a new mom it can be quite daunting to be careful, listen to your body and just ease yourself into the new health routine. Don’t rush and don’t try to do too much too soon.

 

Don’t be too goal-focused

 

Trying to stay healthy as a mom is a challenge in itself, so don’t set yourself weight loss or inch loss goals for this type of program. Just aim to complete your exercise regimen and keep up the healthy eating so you are looking after yourself and being a good example.

Being a busy mom and keeping healthy can go hand in hand as long as you are willing to adapt your routine to fit your new circumstances. Be kind to yourself and don’t try to take on a hugely ambitious fitness challenge – but with these hacks you will be on your way to staying healthy.

 

Scott is a sports and fitness writer and writes full time for Focus Performance. When not in front of his computer or spending time in the gym you can see him hanging out in his favorite coffee shop devouring the latest Stephen King novel. 

 

Related Posts

 

How to Meal Plan to Save Time and Money (with FREE printable meal planning template)

Streamline Your Healthy Life in Just 20 Minutes per Week

One Tip and One Product to Make Living Well Quicker and Easier

 

 



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Are you ready to start dating healthy changes? Pro Are you ready to start dating healthy changes? Prospective clients always want to know what it's like to work with me and what their plan will look like (understandably)! Everyone's plan ends up different, so I can't tell you what your plan will look like beforehand...I haven't gotten to know you yet! But I can tell you that we will work to match your personality, schedule, budget, goals and more to healthy changes so they are streamlined and aligned with your lifestyle. We are looking for a long-term relationship here...but that means dating first! 
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You don't know why they are the weight they are. You don't know why they are the weight they are.

You don't know what struggles they may face.

If you think it's just "eat less, move more," you're missing a big part of the picture.

If you think they are eating more than they "should," keep in mind that you can't know that by observing one meal or even a few.

If you think it might be nice to compliment someone on their weight loss, I totally get it. I love to cheer someone on! But unless you are REALLY informed on their situation, keep in mind that you might be:

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January 2021 I injured my back, causing an extrude January 2021 I injured my back, causing an extruded L5/S1 disc (think REALLY bad bulging disc) that led to sciatica. At the time, I had to stop doing all of my regular workouts including weightlifting, and focus on walking and rest for several months. Sitting, especially for long periods, became very painful. Since a lot of my job involves virtual appointments and computer work that was obviously a big bummer, to say the least.

I've really missed weight lifting over the last year or so, and I could not wait to get back to it. But if you've ever dealt with chronic pain and injury, you know that re-injury is certainly not something anyone is interested in. I waited a very long time to get back to lifting and make sure that I rehabbed my back properly with PT and bodyweight exercises before I started again.

Getting back to it has been awesome, but it certainly has its challenges. I have to choose my core work very carefully and limit my high impact exercises (I avoid jump roping for more than a couple-minute warm up, for example). I'm lifting much lighter weights than I used to, which can feel defeating after I had worked so hard. Prior to my injury, one of the goals I had been working towards was to increase my chin-ups. It was a hard-fought victory to get to three chin-ups, and I was pretty darn sure I was going to be starting again at square one when I got back to it. I put it off trying it for longer than I had to because I didn't want to know...lol. 🙈 I could not believe that over a year later, I'm still able to do two! Thank you body, for having my back. I've got yours too. 😉

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This is one of my favorite things to hear from cli This is one of my favorite things to hear from clients, because it's often when we are focusing elsewhere that the weight loss happens. It is seriously 75% mindset and mental shifts, and 25% habits. It doesn't have to be hard!
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I actually went to school intending to be a crime scene investigator. I had interned at the coroner's office throughout high school and had my eyes set on Eastern Washington University's forensic science program. I think I had known for a while that I was leaning away from that but when you're a senior and everyone is asking about your plans, it's nice to have an answer to give them. 😆

Once I got to @washington_state_university I changed my major to Nutrition and Exercise Physiology. I LOVED that program - the perfect balance of science and serving people. I was shocked to learn how many different settings dietitians work in: food service, workplace wellness, hospitals, clinics, sports teams, schools, military, community health...

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It is not my job to: - Tell you what you "shouldn It is not my job to:

- Tell you what you "shouldn't" eat.
- Tell you what you "should" eat.
- To restrict your favorite foods.
- To force you to eat foods you hate.
- To give you a pre-made meal plan that is one-size-fits-almost-none
- To tell you how much exercise you "must do."

Outside of deadly allergies, celiac disease, dangerous addictions, and rare medical situations, there is almost never a food you can never have.

It is my job to tell you:
- How different foods are digested, absorbed, and metabolized, and how that relates to your lived experience, symptoms, or medical conditions.
- That healthy doesn't have to look a certain way.
- To get to know you well enough to recommend healthy strategies that may likely be good fits for you.
- To clear up what research does and does not say about food and exercise and health.

So often people fear RDs as "the food police." I'm sure they are out there, as every profession has their own bad apples, but most of my colleagues are awesome and will partner with you to live your best healthy life. 😊

Have you worried about these things when thinking about trying nutrition counseling?
Some movement is WAY better than none...in fact, r Some movement is WAY better than none...in fact, research shows that going to some movement from none brings the greatest health benefits. Don't expect yourself to show up over and over to do activity you hate - where's the happy in that? 

I am personally a cardio machine hater...they are great tools and an awesome fit for some people! I am not that person. I spend every step watching that stinkin' timer and thinking, "when...can I...get off...this...is so...boring!"

Think outside the box and try something you wouldn't have considered a "workout," but that will keep you coming back because you love it! It's amazing the doors that fun and enjoyable movement can open!

Ever tried geocaching? It's one of my faves! What are your favorite fun movements?
Food is meant to be enjoyed, absorbed, and metabol Food is meant to be enjoyed, absorbed, and metabolized, not obsessed over. That is all! 😁🍓
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