How to prioritise Health and Fitness as a busy mum, when everything feels out of reach and unsustainable?

As a mother of three children and women's health and fitness coach, and an expert in pre
and postnatal fitness -  I understand how hard it can feel to make the time to prioritise our
health and fitness. Certainly, now with the world of social media, many fitness influencers are
sharing their online fitness programs without any clue of the challenges we mums face on a
day-to-day basis but also the physical changes our bodies go through during pregnancy and
beyond.

It is a topic I am extremely passionate about; I want all mums to feel empowered to become
their fittest, happiest, and most confident selves without sacrificing time with their children,
foods they love and their social life which is so important for the mother's mental health. You
can achieve a healthy lifestyle without doing a hard and fast unrealistic program, trust me, as
a mum of three, what I tell my clients to do, I breathe every day.

Firstly, it is important to recognise and accept the physical changes our bodies have gone
through during pregnancy and beyond. You may have diastasis recti and pelvic floor
dysfunction, but this is not a reason to stop you from achieving your goals. We need to
consider this and ensure the foundation work is done first. Having a baby is the most
precious, exhilarating yet challenging time of our lives. To grow a baby and birth to a baby
requires so much strength and energy. I strongly believe you can become your strongest
self-following childbirth when you know how to start.

Here are some tips to support you to prioritise your health, fitness, and wellness as a busy
mum:
1. Set realistic goals - understand that your fitness journey may look different now than
before children and that’s ok. Focus on the things you can do and then set realistic
and achievable goals which align with your current lifestyle and schedule.
2. Create a schedule - Plan your workouts just like you would do with any other
important task you have to do for work or other areas of your life. Add this to your
diary commit yourself to do it and tick it off your schedule. When setting the time into
your diary, be realistic. Don’t try and do a workout on a day when you know there is
already very little time (less than you would normally have) and less support around.
You are likely to not do it- then this feeling will cause self-criticism.
3. Short and effective workouts - you may not have the time now to go to the gym and
do the 60-minute class you enjoyed before having a baby. Don’t let that be an excuse
to give up. Rather swap for at-home express workouts. Focus on shorter, high-
intensity workouts, which can be slotted into your busy day for example when the
baby is napping or during a lunch break at work. My FIT MAMA powered by Mari
Carmen Fitness app has many at-home express workouts perfect for the busy mum
and if you are new to exercise following having a baby you will find a safe 6-week
postnatal program on the app.
4. Get the family involved - Make fitness a family affair. Include your children in walks,
bike rides or family workouts. Getting outside during the weekend to the park not
alone has many health benefits but will also save you money.
5. Meal planning and prepping - Spend some time at the weekend planning and
prepping your meals. Where possible try to plan and prepare lunches and snacks for
those busy days. For example, when cooking your dinner cook more, which you can then store in a container for lunch the following: super easy and effective.
6. Prioritise sleep - I know this one is challenging as busy mums and something we
have no control over but there are a few things we can try to do. If your little one goes
down at 7 pm, try getting an earlier night to catch up on sleep before the early hour
night feeds start. If you are lucky enough to have sleeping children, then ensure you
make the most of this and prioritise a good evening routine. Remove devices at least 90 minutes before bed and create your bedroom the perfect space to catch up on
sleep; darkness, right temperature, and no electronics. If you have the time reading
before bed is a great habit to get into as will not only support your mental
health/personal development, but it will also promote sleep.
7. Practice self-care - Remember that self-care is not selfish. Where possible take
breaks to be alone by yourself to reflect, process and breathe easy. It may only be 5
minutes or so over a cuppa but use this time wisely to just sit with your thoughts with
no distractions.
8. Seek support -Motherhood is one hell of a journey. Seek support from loved ones
and friends who are also on a similar journey to you. Choose wisely and make sure
they are giving you the support you need. Having a support system can make a big
difference.
9. Be kind to yourself - Understand there will be days that do not go to plan and accept
that this is life and it’s ok. On days when you are not feeling yourself be conscious of
where you spend your time on social media as remember comparison is the thief of
joy. Do not compare someone's ‘reel highlights’ with real life. Perfection does not
exist.

Starting with one or two of these tips may just help you prioritise your health, fitness, and
mindset. FIT MAMA powered by Mari Carmen Fitness app, is not just another fitness app.
This app has been designed by mums for mums to give you all the tools you need to
become the best version of yourself throughout motherhood and beyond.

By Mari-Carmen Sanchez-Morris
Insta: @maricarmenfitness
Website: www.maricarmenfitness.com
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