Plus a bonus list of 20 small changes you can make to jump-start your health and fitness journey
As a busy mom with little kids at home, there’s very little time left in any given day to spend for yourself. It’s hard to get everything done AND get a good sweat sesh in. I get it! I’ve been there, and some days I’m still there, but I’m here to tell you that getting healthy doesn’t have to be complicated. It may not always be easy, but working on your health and physical wellness doesn’t have to be difficult.
I think moms as a whole tend to be hard on themselves. We have to show the world we are this perfect mom who does daily crafts with her kids, never lets them watch tv, and is always feeding them healthy foods. That list could go on. It’s incredibly exhausting, all the pressures we face to have it “all together” on a daily basis.
The point is, finding time for your own health and wellness isn’t always easy. It can feel daunting and stressful when you’re trying to do everything all at once. It’s also difficult if you are under the impression that you have to do ALL the healthy things at once to start a healthy lifestyle. Well, I’ve got good news for you. Getting healthy isn’t as hard as you might think.
This is why I’ve developed a list of 7 simple ways to start getting healthy and fit today.
I feel like this is a given, but I’ve put it at the top of the list for a reason. An average adult’s body is 60-70% water. Simply put, without water, you die. This should be enough reason to be drinking adequate water every day.
Water also helps to:
- Relieve fatigue
- Improve Mood
- Increase energy
- Curb hunger
- Flush out toxins
- Helps prevent wrinkles
- Plus so much more!
How do you know if you’re getting enough water? Take your body weight and divide that by 2 and that’s the minimum number in ounces of water that you should be drinking every day.
Example: 140lb person / 2 = 70 oz minimum of water consumption every day.
2. Eat More Fruits and Veggies
I know you’ve probably heard this before, and you might even be rolling your eyes at me right now, BUT, hear me out. I was never a vegetable eater, and I only ate fruit if I had it laying around. Now I strive for 3-4 servings of non-starchy vegetables every day and 1-2 servings of fruits!
By filling your plate with more fruits and veggies, there’s less room for other “junk” to eat. Plus, you’re gifting your body with some pretty vital nutrients that it wouldn’t otherwise be getting.
I’m going to encourage you to start slow if you don’t particularly like vegetables or don’t usually eat them. If this is you, start by getting one serving of vegetables and one serving of fruit every day for a couple of weeks. Then add another serving of each every day.
Yes, exercise!! I know you are busy and it seems impossible to find the time to squeeze in a workout, but exercise is essential for everyone. You won’t have to spend hours every day in a gym to reap the benefits of a good workout.
- Take a walk with your kids for 30 minutes.
- Chase your kids around the backyard
- Do an “at-home” workout video (Beachbody on Demand is my current go-to)
- Check out any of my workouts in the workout section of my blog
My best advice with exercise, especially when it has been a while, is don’t make it complicated and don’t over think it. Schedule it in your day just like you would a doctors appointment. Start slowly, but most importantly, START! You deserve it! AND, in one month from now, you’ll be so glad you started today!
4. Go To Bed Earlier
Getting enough sleep at night can be difficult with little kids who are needing “mom” in the middle of the night. So, I know, that getting uninterrupted sleep at night can be so hard! However, trying to get to bed at an earlier time at night might help you to catch a few more zzz’s that you wouldn’t otherwise get. And, you never know, this could make a world of difference in your daytime energy!
And, in case you didn’t know, sleep:
- Boosts your immune system
- Reduces inflammation
- Helps to prevent weight gain
- Supports brain function
- and the benefits could go on!
5. Start a Gratitude Journal
This one is pretty simple that hardly takes any time at all, but it’s also one of those things that feels like it could be an annoyance. I say that only because it was my thought when I first learned about keeping a gratitude journal……When would there be time for that nonsense?
In all seriousness, though, keeping a gratitude journal is an excellent tool for good emotional health. It forces us to see great things out of ordinary everyday occurrences and become thankful for even the littlest joys.
Start by writing one thing, every night, that happened that day in which you are thankful. The goal is to be specific and not to make any repeat journal entries. You could work your way up to 3-5 things every day.
Eventually, you will notice that you are generally in a much better mood throughout the day because you’re continually finding things to be thankful for. It’s hard to feel down and out for too long when you’re continually grateful and appreciative of the little blessings life brings!
Check out this related post I think you’ll LOVE: The BEST Morning Routine to Make Every Day a Productive Day
6. Don’t Deprive Yourself
I use to have an “all in” or “all out” kind of mentality. I created this terrible cycle of eating super strict and working out so hard every day for about a week. Then I’d get so completely overwhelmed that I’d throw in the towel and eat a whole box of Oreos and not work out for the next month. After my month-long binge, I’d decide that I needed to lose weight and start getting “healthy” again and so the cycle would continue.
You don’t have to deprive yourself of the foods and activities you love just to become healthy or lose a little weight. I want you to be able to eat that birthday cake or enjoy an ice cream cone with your littles because after all, it IS the little things in life that are so precious. BUT, that doesn’t mean we shouldn’t be mindful of portions. Sure, have that one cookie, but don’t eat the whole box.
I also want to add here to give yourself some grace. So what if you slip one for one meal or even a whole day? It happens, and you’re human, just like the rest of us. Wipe the slate clean and start fresh at the NEXT meal.
7. Set Small Goals
Have you ever sat down and wrote a list of all the healthy things you were going to start doing on Monday? For instance, I’m going to eat vegetables at every meal. I will drink a gallon of water. I’m going to work out every day. I’m not going to eat sugar, etc. etc. Then Monday comes, and your list of goals is a mile long? Ya, me too!
This is called goal stacking, and it can be damaging to anyone whatever their goals are. My advice is to start slow and work your way up. As you master one goal, add another one to your routine.
For instance, maybe start by getting 30 minutes of exercise 3-5 days a week. Do that for a week or two and then the next week work on adding a green leafy veggie to one meal each day.
Adding one new goal each week helps to simplify the process and makes it less overwhelming. It also will help you stick to your goals because you’re not trying to accomplish it all at once. Soon each small goal will become a habit and a regular part of your everyday routine making it easier to achieve new goals.
These 7 simple ways to jumpstart a healthy lifestyle will undoubtedly help get you going on your health and wellness journey. It is up to you to decide for yourself that you deserve it. I believe that you DO deserve it and that you CAN do it!
Remember to start slowly, but you must start! Time will pass anyway, how great will it feel when it does pass, and you are in the best shape physically and emotionally that you’ve ever been? I can hardly wait for you to feel that kind of satisfaction. AND not only will you feel it, so will your husband and your kids!