Manageable self-care for moms

Any mom can attest to the fact that taking care of their children is such a frenzied task that your own self-care becomes an afterthought.

There's no better time than now to focus on your well-being and recommit to wellness goals you might have set previously; it’s never too late to commit to a healthy lifestyle.

Start with a plan that actually fits your life

The kids are occupied in school (or soon, camp), and you’re ready to feel healthier. But after a couple of months of infrequent exercise, where do you start?

“The most important thing when starting a journey to get into better shape is planning and staying organized,” said Diana Byll-Cataria, manager for Programming & Physician Outreach with Baptist Wellness Centers. “It’s so important to have a plan because, at some point, you’ll have to adjust to new schedules. With a firm – yet flexible – plan in place, it’s easier to adapt to unforeseen schedule changes.”

Before her work as a wellness coach with Baptist Health, she studied health education, nutrition and dietetics. But, perhaps more importantly, she has personal experience with this topic: she’s a mother to a 7- and 10-year-old.

“Finding a plan that works for you and sticking to it creates consistency, which helps you stay on track even when things get hectic,” Byll-Cataria said. “I had to learn that for myself. I can’t work out in the evening because I’m ready to be home with my husband and little one, so getting up a little early and squeezing in a workout helps create the consistency I need.”

Of course, your schedule can be as regimented as boot camp, but it means nothing if you’re struggling to find the willpower to exercise. That’s where a gym partner comes in handy.

“Find a workout buddy who can go to the gym with you. Or even just someone you can go walking with in the evening,” Byll-Cataria said. “It creates accountability and even gives you someone to talk to.”

If the gym isn’t your thing or it doesn’t fit into your schedule, don’t give up! There are countless workout plans available online that can get your blood pumping at home. Even as little as five to 10 minutes of exercise every day goes a long way towards reaching your goals.

Fuel your body for energy, not exhaustion

Routine exercise is only one piece of the fitness puzzle. Pair your vigorous workouts with a healthy and nutritious meal plan to start melting pounds.

“For moms wanting to get back in shape, nutrition and physical activity go hand in hand,” Byll-Cataria explained. “Weekly meal prep is also an option that gives you more time during the week that you’d otherwise spend cooking. Eat a lot of healthy proteins, whole grains [like those found in brown rice], and fruits and vegetables. Drink a lot of water so you stay hydrated.”

Energy is fleeting enough as it is for moms. Eating the right foods and drinking lots of water gives your body the fuel it needs to recover not just from a tough workout, but from the rigorous demands of being a mother.

Byll-Cataria notes that it’s also important not to be too strict, either. A weight loss plan without a little room for fun and flexibility is one that’s destined to fail.

Above all else, whether you’re a new mom with an infant who isn’t quite ready for school or a seasoned veteran who’s mastered the family time/school year balance, keep your goals realistic. Stressing yourself out over lofty fitness goals only ensures that you’re less likely to attain them.

“I’m such a firm believer that anything is possible. If you have a goal you want to reach, it’s possible,” Byll-Cataria said. “No matter how hectic things get, no matter how many kids you have, you can always make it work.”

Here are 7 more tips from this wellness expert (who’s also a mom)

1. Put physical activity on your “to-do” list; 30 minutes is all you need.
2. Include your kids in all the fun, if they are old enough.
3. Join a gym with childcare available.
4. Improvise! If you miss your gym time, there are plenty of free exercise videos online.
5. Enjoy healthy, well-balanced meals to keep you energized.
6. Drink up! Get your H2O throughout the entire day.
7. Most importantly, make yourself a priority!