6 Essential Fitness Tips for Busy Moms to Stay Active and Motivated

Physical fitness goes beyond just losing weight or building muscle. It involves understanding your body, staying motivated, and finding ways to keep moving every day. Many people face challenges like loose skin after weight loss or struggle to maintain a consistent exercise routine. This guide will explore practical ways to handle these issues, explain how often you should exercise to meet your goals, and introduce the concept of non-exercise activity thermogenesis (NEAT) to help you increase your daily movement. I’ll also share my personal experience working out at home with YouTube trainers and why finding what works for you is key to long-term success. Finally, we’ll look at how having a health and wellness coach can support your fitness journey.

1 - How Often Should I Exercise to Reach My Goals?

Exercise frequency depends on your goals, fitness level, and lifestyle. Here are general guidelines based on research and CDC recommendations:

• Aim for at least 150 minutes of moderate-intensity exercise per week: This could be 30 minutes, 5 days a week.

• Include strength training 2-3 times per week: Muscle helps boost metabolism and supports fat loss.

• Add higher-intensity workouts if possible: Interval training or vigorous cardio can increase calorie burn.

• Be consistent: Regular activity matters more than occasional intense sessions.

• Listen to your body: Rest days are important to recover and prevent injury.

  
  

For example, a weekly plan might include three days of cardio workouts (walking, cycling, or home cardio classes) and two days of strength training with bodyweight exercises or weights. Adjust based on how your body responds and your schedule.

2 - Understand NEAT and Incorporate It to Boost Your Movement

Non-exercise activity thermogenesis (NEAT) is the energy you burn through daily activities that are not formal exercise. This includes walking around your home, cleaning, gardening, fidgeting, and even standing instead of sitting.

How NEAT makes a big difference:

• Small changes add up: Taking the stairs, parking farther away, or pacing while on the phone can increase your daily movement.

• NEAT helps prevent weight regain: After weight loss, increasing NEAT can support maintaining your new weight.

• It’s accessible: You don’t need special equipment or a gym membership to increase NEAT.

• Increases overall activity: On days when you can’t do a formal workout, NEAT keeps you moving.

  
  

Tips to boost NEAT:

• Stand or walk during breaks at work or home.

• Do household chores actively and with purpose.

• Use a standing desk or take short walking breaks.

• Walk or bike for short errands instead of driving.

  
  

Focusing on NEAT complements your exercise routine and helps you stay active throughout the day.

3 - Find What Works for You & What You LOVE!!!

I’ve found that working out at home with YouTube trainers fits my lifestyle perfectly. It allows me to choose workouts I enjoy, adjust intensity, and avoid commuting. Some days I do yoga, other days HIIT or strength training. This variety keeps me engaged and consistent.

Your fitness journey is personal. What works for me might not work for you. Explore different options:

• Gym classes

• Outdoor activities like hiking or running

• Group sports

• Online workout programs

• Home equipment like resistance bands or dumbbells

  
  

The key is to find something you enjoy and can stick with over time. Consistency beats intensity when it comes to lasting results.

4 - Motivated Mindset

Motivation can fluctuate, especially when life gets busy or progress slows down. Here are some strategies to keep your fitness routine enjoyable and consistent:

• Find activities you enjoy: If you don’t like doing it, you will have a hard time being consistent. I love working out at home with YouTube trainers because it fits my schedule and keeps things fresh. Whether it’s dance, yoga, HIIT, or strength training, pick what excites you.

• Set realistic goals: If you're just starting out take it slow. Celebrate each milestone to keep your momentum.

• Create a routine: Make it another part of your regular routine like brushing your teeth.

• Consistency is key to long term success and builds habit. Try to exercise at the same time each day or on specific days of the week.

• Mix it up: Variety prevents boredom. Change your workouts or try new classes online.

• Track your progress: Use a journal or app to log workouts and how you feel after!

• Reward Yourself for Consistency

• Connect with others: Join online fitness communities or find a workout buddy for support and accountability. My Facebook Group is great for support!

  
  

Motivation comes and goes, but building a routine around activities you enjoy makes it easier to stay active long term.

5 - Dealing with Loose Skin After Weight Loss

Losing a significant amount of weight is a huge achievement, but it can sometimes leave behind loose skin. This is a common concern and can affect your confidence and comfort. Here’s what you need to know:

• Why loose skin happens: When you lose weight quickly or after carrying excess weight for a long time, your skin may not shrink back fully because it loses elasticity.

• How to improve skin elasticity: Hydration, a balanced diet rich in vitamins C and E, and regular strength training can help improve skin tone.

• Strength training benefits: Building muscle underneath the skin can fill out some of the loose areas, making skin appear tighter.

• Patience is key: Skin can take months or even years to adjust after weight loss. The process varies for everyone.

• Medical options: For some, surgical procedures like body contouring may be an option, but these should be considered carefully and discussed with a healthcare professional.

  
  

Focusing on strength training at home can help you feel stronger and improve the appearance of skin over time. Remember, your body has done something amazing, and loose skin is a sign of that progress.

6 - A Health and Wellness Coach Can Help

Having a certified health and wellness coach as an accountability partner can make a big difference in your fitness journey. Here’s why:

• Personalized support: Tailored approach to your goals, preferences, and challenges.

• Motivation and encouragement: Helping you stay on track when motivation dips.

• Accountability: Regular check-ins keep you committed to your goals.

• Long-term success: Guide you in building sustainable habits, not quick fixes.

  
  

If you struggle with staying consistent or need guidance, consider working with me as your coach. My support can help you overcome obstacles and celebrate your progress.

Schedule an Introductory Assessment here: