• Create that Body

Health and fitness tips for busy mums

Updated: Feb 29


Are You a Busy Mom?

It sounds like a silly question doesn't it? I've yet to meet a mom that isn't busy. Once the family arrive it seems as though there is always something to do, somewhere to go or someone to see. We never get time to ourselves, not even in the bath and we're up all night, every night, feeding, changing nappies or weening. It doesn't stop once weaning has happening it gets worse as we're are then expected to perform miracles at short notice, pick up the children from different schools all at the same time and keep our patience in check whilst doing it. Ode for a hot chocolate!


Being a mum is hard work and very under valued after all we are raising the future and we need to do a half decent job in order to keep life on track. Mums have very busy schedules and that means we’re nine times out of ten, exhausted!


So when it comes to looking after our health and fitness, it’s normal to not know where to start. However, there are some ways to make being healthy a priority.








Participating in fitness and eating healthily can sometimes be overwhelming but you don’t have to spend hours in the gym and spend hundreds in the health food store to take care of yourself and your family. A few tweaks here and there, a few short cuts and you're there.


Multi-task

Exercise isn't about spending hours on a treadmill in the gym, there are plenty of ways to fit a little exercise in to your daily routine. It only takes thirty five minutes of brisk walking three times a week to get on the path to a healthy lifestyle. You can also take advantage of your daily chores by conducting squats whilst hanging out your washing. If you're like me, it goes in the dryer so there's a lost opportunity. You can however, do your squats whilst carrying out your cleansing routine and teeth in the morning and at night. If you like msic, put on some music whilst in the kitchen and perfect your dancing skills, use your shopping bags as dumbbells and give those biceps a curl or 10. There really is an opportunity to exercise with every chore.


Surround yourself with a good support network

Never under estimate the power of a supportive network of family and friends. If you find yourself surrounded by negative, energy draining vampires (not really vampires, but it feels like it) then address the issue. That good old saying, 'if you lie down with a dog with fleas you get fleas'? If you hang around negative people then you will become negative sooner or later and this will take it's toll on your health and wellbeing.


Positivity and support are Exceptionally important when it comes to living a healthy lifestyle. If your family and friends aren’t positively supporting you then find a support network that will. e.g, mums and tots group, health visitors, support groups in your area.



Get the Children Involved

Children love being active and moving their bodies around, normally the faster and more frantic the better. I've always played on the park with my children and now grandchildren. Whether it's a game of football, a bike ride, the slide or the swings you're never too old to play. Children love to copy their parents so be that positive healthy role model and Play with your children - its the best form of exercise going.


Exercise when the kids are asleep

All children eventually go to sleep, sometimes it can be hours after bedtime and for others it can be seconds to minutes after bedtime. Everyone needs me time and us mums are no different. Once the children are in bed, take the time to focus on yourself, pop on YouTube and blast out a yoga session or a Pilates session. Any workout is better than no work out so engage yourself in any form of physical exercise that you are able to do!



Double up at meal times

Plan your meals around what's in season or on sale. Nearly every supermarket in the UK has a yellow label or reduced isle where you can pick up end of the day deals. This can help to save you money and can also help you to decide what meals you're going to have for the rest of the week.


I'm not a fan of shopping lists but you can save money and time by going through your cupboards, fridge and freezer to see what you have left and look for reduced items that compliment them.


Many of the good old fashioned family favourite recipes are basic in ingredients and cost very little but are the best ever. Pasta, risotto, paella, bubble and squeak, casserole, stew etc. Once you’ve figured out which healthy meals are your family’s favourites, cook up an extra big batch of each and portion it off throughout the week. Make it interesting by adding something different every day.


I love juicing and smoothies but i can't always afford fresh fruit and veg so I buy frozen fruit and veg as a cheaper option. It still tastes great and is probably healthier for you as most fruit and veg is frozen at source.


Go veggie at least one day every week, not only does this save on money, stress and effort but also helps to protect against animal cruelty and goes some way to protect the environment.


Where do I start on the exercise front?


It's not easy to know where to start and it depends very much on what you like to do. There are plenty of tutorials on YouTube that you could do right from your own living room or bedroom, with no weights, no nothing, just you and your own body weight.








When you haven't exercised for a long time or a new to exercise it is wise to start off easy and work your way up. This way you will not injure yourself or lose interest fast.


Take a look at the video below with Sanela and see whether her training is something you feel you could start off with from home. She's got the perfect body, she's happy and her programmes are super achievable.


If you are looking for a more structured programme you might want to pop over to amazon and pick up a training video or subscribe to a prime series or two. Below are a few of my favourites and a bit of something for everyone.



25 HIIT Workout Training Cardio for Beginner at Home Exercises Videos to Burn Fat, Improve Endurance and Build Strength - Free with Amazon Prime


Jessica Smith: Boost Metabolism and Muscle! Strength Training for Women, Low Impact, High Results Home Exercise Video


Yoga For Weight Loss - 1 Hour Workout for Belly Fat, Core Strength, and Self Love Jillian Michaels - The Collection [DVD]

Pilates 30 Days to Flat Abs with Caroline Sandry


Joe Wicks The Body Coach Workout [DVD]




Must reads:


My Top 25 Affirmations


How to improve your mental wellbeing


How to exercise effectively at home for free


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