Finding Movement and Health in the Chaos of Motherhood
Ideas to sprinkle healthy habits into your everyday from a busy mom with 3 kids
I’ve seen those reels that say, “I don’t want to hear your workout routine if you’re not rushing kids to school in the morning or juggling after-school activities.”
And honestly? I get it.
I think many fitness influencers mean well and share great information, but their days often look a lot different than ours. I can’t just “wake up earlier” when my baby only sleeps if she’s snuggled in my bed. We’re not heading to the gym after work when there are afternoons with the kids to be had.
My goal here isn’t to add to hustle culture or pile on more “shoulds.”
It’s to offer simple, realistic ways to care for yourself — things you might not have thought of, that actually fit the rhythm of your life.
For years, I thought a run only counted if it was a certain number of miles, or a workout only “meant something” if it happened in a gym. Motherhood has changed that for me. It’s taught me flexibility, creativity, and grace — and I want that for you, too.
These ideas aren’t rules or routines. They’re options. Some seasons I’ve done all of them, and in others, none at all. That’s okay. This is about learning to care for yourself in whatever season you’re in.
Movement
Walks with friends.
When my babies were little and happy in strollers, I’d ask friends out for a walk or run instead of coffee. When their babies were the ones in strollers, I’d do the same, so it worked for them, too. Even now, when my kids are in school, a walk and talk is one of my favorite ways to connect.
Get a gym membership with childcare.
I will shout this from the rooftops. This is my biggest tip for new moms or moms home with young kids. Drop your kids off to play while you get time to yourself. Even better if you have friends there — take a class together, or just sit by the pool and exhale.
Trade off with your spouse.
Have an honest conversation about wanting to add more movement into your week. It takes teamwork and sacrifice, but it’s worth it.
There was a season when Dave and I would trade off early mornings — he’d run with one of our kids, then I’d go later. At one point, he went to the 5 a.m. CrossFit class and I’d go to the 6:15. We’d switch kids in the parking lot at 7:15, and then I’d head off to school drop-off. It doesn’t have to be conventional, it just has to work for you!
Get creative.
Stretch while your kid is in the bathtub.
Do floor ab exercises while your baby has tummy time (I only did it twice, I’m sorry Lauren!).
Take the long way around the house when putting things away.
Walk laps around the playground while your kids play.
Or better yet, jump, swing, and chase them — that’s a workout in itself!
Take the long route to refill your water bottle at work.
Split your lunch break — eat, then walk.
If your workplace has a gym, pop in for a few minutes before heading home.
Do a short yoga video before bed.
You get the idea. You can move in little snippets throughout your day. This might not be a season for long, uninterrupted workouts, but you can still take care of yourself, even if it’s just a few minutes at a time.
Food
This list is shorter, because Meredith has so many amazing ideas for meals and snacks — but here are a few things that help us:
Veggies and hummus before dinner.
It’s for me and the kids. When they’re starving before dinner, I put this out. It keeps everyone happy, and we all get our veggies in.
Wash and cut fruits and veggies early.
If you’ve got a few minutes before dinner and the kitchen’s already messy, prep ahead. Make healthy snacking easy and accessible.
Buy no-prep produce.
Carrots, mini peppers, blueberries, raspberries — if chopping is what’s keeping you from eating produce, skip the step and make it simple.
Plan for yourself, too.
I used to always forget my own lunches when grocery shopping. Now, I make sure we have chicken, turkey, or tuna on hand so I can throw together a quick lunch with protein, veggies, and carbs.
Pack tomorrow’s lunch while putting away leftovers.
It takes two minutes, and future-you will be so grateful.
Write out easy breakfast or lunch ideas on the fridge.
The mental load is real. Take out the guesswork.
Keep freezer meals for busy days.
Trader Joe’s frozen section is a lifesaver for this.
The theme here? Make things easier. Take the pressure off of reinventing the wheel every day.
Motherhood isn’t about perfect balance. It’s about learning to bend with the season you’re in. Some days you’ll move more, some days not at all. Some weeks you’ll eat beautifully; others you’ll eat freezer waffles and call it a win.
That’s okay.
Health is about caring for yourself, not proving yourself. You’re already doing so much. You deserve to feel strong, nourished, and cared for in ways that work for you.