Health & Fitness for You
Let’s be real: as women and moms, life is already a workout. Between chasing after kids, managing a household, and juggling a million other things, "fitness" can sometimes feel like a distant dream. But the truth is, staying active doesn’t have to mean spending hours at the gym or chasing some Instagram-worthy "fit" look. Fitness is about feeling good, being healthy, and having the energy to tackle your day (and maybe still have some left for yourself).
Being in shape looks different for everyone, and it’s not just about aesthetics. You can’t always tell someone’s fitness level by their appearance, and that’s totally okay.

We’ve all heard it: exercise is good for you. But why? For starters, fitness helps reduce the risk of chronic diseases like diabetes and heart disease. It keeps your body strong, while also keeps your mind sharp and your mood lifted (hello, endorphins!). And on those busy days, it can be the secret weapon to better sleep, more focus, and just feeling like you’re rocking this whole life thing.
Fitness translates to real-life wins.
Can you carry groceries without breaking a sweat? Run after your toddler without feeling winded?
Fitness Isn’t One-Size-Fits-All
Here’s the thing that lots of people get caught up on: being fit doesn’t have a “look.”
You don’t need visible abs or a perfect gym selfie to prove yourself. Whether you’re running on a treadmill, dancing in your kitchen, or mastering the art of yoga, fitness is about what works for you and your body.
When it comes to fitness and staying healthy, it’s about more than just hitting the gym or going for a run. As busy moms and women, our daily lives demand energy, strength, and resilience, whether it’s chasing kids, managing work, or simply enjoying the little moments. This isn’t about fitting into someone else’s mold; it’s about thriving in your own life.
There are five key components of physical fitness:
Cardiovascular Fitness: How efficiently your heart and lungs work.
Muscular Strength: The power that helps you lift or carry things—like lifting a toddler, carrying groceries, or rearranging the furniture.
Muscular Endurance: The ability of a muscle or group of muscles, to perform activities for a long period of time(without feeling fatigued), such as walking bent over with your baby holding your fingers tight as they learn to walk, or carrying your little one with one arm and their little bike with your other arm, all the way back home after those one way bike rides.
Flexibility: Being able to reach, bend, and stretch easily and without stiffness or pain.
Body Composition: The ratio of lean mass(muscle, organs, bones) to the amount of fat in the body.
Type of Exercise and Benefits
Cardio
This is simply any activity that gets your heart rate up. Take a brisk walk, do a quick workout video, grab a jump rope and skip while the kids are playing, or dance like no one’s watching while cleaning the house. Bonus: it boosts your mood and energy.
Resistance Training
Think of this as building and maintaining your muscles strength, power and endurance for your everyday life—lifting your kids, lugging laundry, or moving furniture. Use bodyweight exercises like squats and pushups, or grab some dumbbells and resistance bands. Bonus: Resistance training boosts your metabolism(helping to reduce fat), improves balance and stability, and keeps your bones strong too.
Flexibility & Mobility
Very simply, flexibility training targets your muscles to increase their length and elasticity, while mobility work targets your joints and surrounding tissues to improve range of motion, function and stability. Now neither are usually high on anyone's priority list, but they really should be. They help you improve posture and balance, improve physical performance, help you to age with more vitality, less aches and pains, as well as helping to prevent injuries. Plus, some basic stretching and mobility work are really great ways to unwind at the end of the day by helping you get into a relaxed state of mind.
Rest & Recovery
Don’t underestimate the power of rest. Your body needs time to heal and rebuild. Active recovery like gentle yoga or a leisurely walk can be excellent ways to keep you moving without overdoing it on your rest days. Also once your little ones are sleeping through the night, you want to aim for at least 7-9 hours of sleep every night. Sleep plays such a critical role in overall health and fitness as well, so really try to prioritize it when and where possible.
Fitness Tips for Getting Started
Break It Up
Don’t have an entire hour? Not a problem, just get started! Fit in 10 minute bursts where you can—a quick walk, a few squats and thrusts while watching TV, or some stretches before bed. It all adds up.
Make It Fun
Fitness doesn’t have to be boring. Try a dance class if that’s your thing, a hike, water aerobics, or even a game of tag with your kids. Moving should make you feel good or else you’re not going to like it and then you just won’t do it.
Set Realistic Goals
Focus on progress, not perfection. Celebrate small wins!
Buddy Up
Find a friend, your partner, or even your kids to join you. Accountability is magic—and it’s way more fun.
Keep It Simple & Be Kind to Yourself
Start small and build up. Maybe it’s a 10-minute walk today, a 15-minute workout tomorrow. Progress, not perfection, is the goal. Missed a workout? It’s okay. Every day is a new chance to move and nourish your body.
The Role of Nutrition in Fitness
Fitness and nutrition go hand in hand. Think of your body as a car—exercise is the engine, and nutrition is the fuel. You need both to keep running smoothly.
Here are some basics to keep in mind:
Prioritize Your Protein
In my experience, most women do not get enough protein. This is probably due to a few different reasons that I will not get into here, but I will say, please do not be afraid of protein! Embrace the huge benefits protein can bring into your life such as speeding up your metabolism, more energy, maintains and builds your lean muscle mass, benefits your connective tissue(bone, hair, nails) and helps with your general health by supporting your immune system! Every women will be different but a good starting point is to try to get at least 100g of protein a day, through 4 meals of 25g.
Eat Balanced Meals
Unless you suffer from a specific health issue or disease, include a mix of carbohydrates and healthy fats with your lean protein. They are not “bad” and actually required by our bodies. I recommend for most women to plan their 25g of protein first, and then simply fill the rest of their calories with carbs and healthy fats. So a women who is eating 1600 calories a day, plans their calories from protein(X 4 meals a day) leaving whatever is left of the 1600 calories for carbs and fats at each meal and snacks, as preferred.
Stay Hydrated
We all know water is essential for our overall health, but did you know it helps with weight loss?! By replacing other liquid calories, acting as a kind of appetite suppressor by filling our stomachs(so many times we’re just thirsty not hungry, and helping to burn a few extra calories each day, upping your water intake is a fantastic, easy first step in your health & fitness journey! I always recommend to women working out with me to aim for 3 litres/100 oz (non-caffeinated) a day.
“Listen to Your Body”
This is easier said than done! A lot of women have a hard time knowing real hunger cues. I have had to learn this on my journey and after years of poor eating, this was so much harder than I thought! It sounds great when trainers and nutritionists say “listen to your body” but many times that’s just not practical. When you’re a stressed out mom who has been up all night and reaching for anything…So, what do I say? Have a plan. Having a blueprint if you will, helps you stay on track and then you can gradually learn what your body is telling you over time. There are many calculators online to help you, so a very easy, general starting point, is to find your Basal Metabolic Rate(BMR) and use that to gauge your weight trend and hunger cues over a few weeks, making tweaks as needed.
The Benefits of an Online Program
As a mom, wife, and business owner—I really understand a busy schedule. If you just don’t have the time/energy or feel lost with all of this and don’t know where or how to start, I offer personalized online fitness and nutrition programs to help make things as simple and easy as possible.
Online health and fitness programs offer unmatched convenience and flexibility, allowing you to pursue your goals whenever and wherever you want. It also provides huge savings because you're not paying the high hourly rates that you would for in person training with me, but you’re still getting my professional guidance and coaching, just at a fraction of the price.
Nutrition Coaching
With a flexible, macro-based approach, my app provides 8 weeks of personalized, lifestyle-friendly nutrition to help you break free from dieting and achieve lasting balance.
Online Fitness Program
Get started with your fitness journey with 8 weeks of online training through my app, customized to your goals for building a stronger, leaner body.
Nutrition & Fitness
For women ready to transform their bodies, this premium program combines an 8-week personalized fitness plan, nutrition coaching, and unlimited support—giving you everything you need to achieve lasting change.
Whether you’re a beginner or a seasoned fitness enthusiast, online programs empower you to take control of your health on your terms.
The Payoff
When you stay active, you’re investing in yourself. Exercise helps you feel stronger, sleep better, and be more present and show up for the people you love (including yourself). And as moms, isn’t that the goal? Remember: it’s not about being perfect. It’s about moving more, feeling good, and taking care of the amazing body that takes care of everyone else.
Being fit isn’t about meeting society’s expectations; it’s about feeling good, staying healthy, and being able to enjoy your life to the fullest. Start small, stay consistent, and remember: every step you take is a step towards a healthier, happier you.
So go ahead, lace up your sneakers, or just hit play on that dance playlist.
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