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From one busy mom to another

Moms are pros at prioritizing. Where does exercise fall in your list of priorities? Here's why it should be towards the top, and how to get it there.

Heidi Morlock

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To my fellow moms reading this, I’m about to say something that you already know: Being a mom is a full-time job (if not more than a full-time job!). I stay at home with our three young kids, and there are many days where I go to bed totally exhausted, yet wondering what exactly I accomplished during the day besides keeping our cute, tiny humans alive. And while that is indeed an accomplishment, I’ll be the first to admit that the busyness of parenthood often becomes my easiest excuse for not taking care of myself in the ways I know I should (ahem, like making it to my early morning workouts). 

This actually came as quite the shock to me as I’ve always been someone who has loved to work out. But as every mom knows, motherhood can stretch you pretty darn thin at times, and those are the times when hitting “snooze” seems extra attractive. So, how do we do it, moms? Is it possible to stay healthy and strong while in the throes of motherhood? (Answer: Yes! Yes! Of course it is.) I certainly don’t have it all figured out, but there are a few things that I’ve learned over the last 2.5 years and 3 children. As the gym owner’s wife and as a fellow busy mama, here are my top tips for prioritizing your health and fitness as a mom, even when it feels really hard. Because as I hope you know, you are worth it!

Being married to the gym owner means I’m also kind of married to the gym, and I like to think I’ve inherited a little bit of the Rise coaches’ famous ability to dish out some tough love when it’s needed. So, here goes: Taking care of yourself isn't a luxury—it's a necessity.

I get it - in the thick of motherhood, I know it can feel impossible to carve out time for anything that’s not absolutely essential. But maybe that’s where the real change has to begin… 

Why we need to think of health and fitness as essential

  1. It improves mental health. Motherhood can feel overwhelming at times, and it's easy to lose yourself in it. Exercise is a natural stress reliever, helping to reduce anxiety and depression. It boosts endorphins, improves mood, and can give you the mental clarity you need to stay patient, present, and energized throughout the day. Patient, present, and energized sound like three attributes every mom would love to have, if you ask me. 

  2. It increases energy. The idea that you’re “too tired to work out” is common, but the irony is that exercise actually boosts your energy levels. Whether it’s a quick walk, a 20-minute workout, or an hour at the gym, moving your body increases blood flow, strengthens your heart, and improves overall stamina. When you’re feeling energized, you’re more likely to be able to keep up with your kids, work, and everything else that’s on your plate.

  3. It sets an example for your kids. As a mom, you’re your children’s first role model. By prioritizing your health and fitness, you’re teaching them the importance of taking care of their own bodies. Whether it’s showing them how to exercise, cooking healthier meals, or simply taking time for self-care, your actions will speak louder than words.

  4. And of course, it improves physical health. Regular physical activity has countless health benefits, from improving heart health to boosting immunity and keeping weight in check. The stronger and healthier you are, the more energy and resilience you'll have to handle the daily challenges that happen today, tomorrow, and years from now.

  5. Bonus: The gym community is an awesome source of support for you as a mom. I’d be remiss not to mention how much of an impact the social and community aspects of a gym can have on a person. As a young mom, it’s so fun getting to chat with older, wiser moms at the gym and learn from them. But more than anything, I love being coached by the trainers at the gym and soaking in the encouragement, motivation, and education they always share. As I’m used to being the “coach” to our children every day, it’s a nice change of pace to instead be coached by someone else, if even just for an hour of my day.

Tips for prioritizing health and fitness as a busy mom

So we’ve established the importance of fitness as a mom, but here’s where the rubber meets the road. How do we actually get it done and stay committed to it?

  1. Schedule it like an appointment. Plain and simple, treat it like any other important task in your week. Put it on your calendar and commit to it as you would a doctor’s appointment or a work meeting. Even if it’s just 20 minutes a day, scheduling it makes it more likely to happen. If you can’t seem to find a time for it in your calendar, try looking earlier in the morning. Yes, maybe even as early as 5:00am.

  2. Tell someone about it. Once it’s on your calendar, hold yourself accountable by telling someone about your plans. I can guarantee that if you’re tempted to skip a workout, that trusted person will quickly come to mind. Then you’ll get to decide if it’s worth having to tell them that you bailed on yourself. If you’re a Rise member, you’re in luck - accountability is built into your membership. If you skip a workout that you had committed to, you may end up receiving a personalized video message from the Rise coaches telling you that they missed you (yes, I may know this from personal experience).

  3. Incorporate movement throughout your day. If you can make it to the gym every day, more power to you, mama. But as for myself, 2 or 3 times a week is a win for me in this season of life. Fortunately, you don’t have to carve out a full hour to get in a good workout. You can find plenty of creative ways to add movement into your daily routine. Park on the opposite end of the parking lot when you’re running errands, do squats while you fold laundry, or walk around the block after dinner with your family. Every little bit counts, and when you stack up these small moments of activity, they add up to be pretty significant.

  4. Involve your kids. Although I love some good “me time” in the gym, fitness doesn’t have to be a solo activity. Find ways to involve your kids in your workout routine! Have dance parties in the living room, go for family walks or bike rides, or do simple exercises together. Not only will this help you stay active, but it will also set a positive example of how fitness can be fun.

  5. Meal prep and plan. Eating whole, nutritious food is just as important for your health as exercise. Here are some of my favorite tips for healthy eating: 

    1. Meal prep on the weekends to set yourself up for success with healthy meals and snacks. This is a great activity for kids to help you with, so get them involved, too!

    2. Find a few easy, healthy slow cooker meals that you can whip together in the morning.

    3. My favorite life hack of all time: Invest in a grocery delivery service. The convenience of getting groceries delivered to your doorstep means you can spend less time grocery shopping and more time cooking healthy, nutritious meals. And with the time you save by not driving to and from the store, you just might be able to squeeze in a workout!

  6. Give yourself grace. As mothers, I think we’re probably pretty used to things not always going quite as planned. At the end of the day, caring for our children is the most important job in the world, and if duty calls you to snuggle your sick kid and skip a workout, that’s A-OK. The goal is always progress, not perfection. If you find yourself creating excuses out of thin air as to why you can’t ever find time to work out, you may need to give yourself a loving kick in the pants and hold yourself to a higher standard. But if you really are trying your best given the season of life you’re in, then please, give yourself some grace, mama. This too shall pass!

Make time for you

The reality is that as a mom, you may never have hours of uninterrupted time to dedicate to fitness. But by being strategic and carving out small moments throughout the day, you can make your health a priority, without sacrificing your role as a mom. Remember, you’re not just doing this for yourself—you’re doing it for your family, too. The stronger and healthier you are, the better equipped you’ll be to show up as the best version of yourself for the ones you love. If you’re interested in checking out Rise and meeting with one of their awesome coaches, head here to set up a Free Fitness Consultation. They’ll give you a tour of the gym, chat with you about your goals and health history, provide a body composition scan and movement evaluation, and discuss different training options to see how they can best help you reach your unique goals.