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5 Health & Fitness Tips For Stay At Home Moms!

Being pregnant and giving birth really takes a toll on our bodies. We gain a significant amount of weight, we get physically ill, feel horrendous pain, lose control of our bladders, lose sleep due to discomfort, and more. Then when we give birth we face a whole different set of obstacles. Letting your body recover is absolutely mandatory after giving birth. So once your doctor gives you the okay, you can start working on getting your pre-pregnancy body back.

Before I experienced postpartum myself, I thought my body would bounce right back. I was very wrong about that. My daughter is now 18 months and I am still ten pounds over my pre-pregnancy weight. My ultimate goal is to reach that pre-pregnancy weight, however, at this point, I’m not entirely sure when that will happen.

The past 18 months haven’t been easy; motherhood is an extremely daunting role. It’s not easy to prioritize your own needs while raising a child and taking care of your family. It’s hard enough to shower on a regular basis, how on earth does a mom make time for her health?!

There are a few simple things that I have incorporated into my everyday life as a mother that have helped me work towards my health and wellness goals. They are simple, doable, and pretty obvious steps that a stay at home mom can use to work towards health and fitness goals!



Something I committed to quite some time ago was drinking a TON of water! My daily minimal water intake is 100 oz. Water does so many amazing things for our bodies. Mommy On Purpose has a really great post on how awesome water is HERE!

A fun little tip that makes water more fun is by buying yourself a cute water bottle! I also personally like drinking from large water bottles so I’m not constantly refilling. You can also try setting an alarm on your phone every hour to remind yourself! Lastly, sometimes I set my stopwatch for 10 seconds and chug for those 10 seconds!


Increase N.E.A.T

NEAT = Non Exercise Activity Thermogenesis.

This is the amount of energy we use each day doing our day to day activities. As stay at home mommas some NEAT examples would be the following: cleaning the home, cooking meals, chasing after your toddler, rocking your baby, doing laundry, grocery shopping, running errands, etc.

It’s truly amazing how much of our regular, daily activities contribute to our daily burned calories. When I wear my Fitbit, I notice a huge difference in my steps and calories burned when I decide to have a productive day of cleaning or running errands. On these days I average 8,000-13,000 steps. On days where I relax around home I only walk about 3,000-7,000 steps. It’s really a huge difference.

If you want to increase the amount of calories you burn each day, try to be more active with your day to day activities. Personally, as a stay at home mom, there is always something to be done. Cleaning really sucks, so why not think of it in a different light: a way to burn some extra calories!


Evaluate what you’re eating and adjust accordingly

When I decided to take a cold hard look at what I ate on a day to day basis I realized a couple of things. I realized that I ate way too much processed junk food, I realized that the majority of my calories came from carbs, and I realized that I barely ate any protein. Since then, I’ve learned quite a bit about nutrition. I’ve learned that eating more protein contributes to weight loss and muscle growth, and I learned that our bodies burn more calories digesting protein versus carbs or fat. For those reasons, I decided to increase my protein consumption. I also realized that all of the processed junk played a huge role in my fluctuating energy levels. When I cut out junky processed carbs, my energy started to return. These were just my personal experiences. Everybody is different! What works for me, may not work for others! But it would definitely be beneficial for you to track your food consumption for a week and evaluate how you feel.


Take Advantage of nap time.

Nap time is a stay at home mother’s best friend! It’s the time that you have to yourself to do whatever you want! You can clean, shower, eat, exercise, or simply relax! If you are serious about starting your health and fitness journey, I would suggest using nap time to exercise and/or prepare yourself a healthy meal. It is so easy to use your baby as an excuse to not do certain things, I think we’ve all been there! With that being said, take full advantage of nap time! You can start your exercise journey during nap time by doing home Youtube workouts! Check out my personal favorites HERE!


Use your baby as a weight.

If you prefer to use nap time for something else, you an still find time to exercise! When my daughter was younger (and less heavy lol), I used her as a weight! I held her while doing squats, used her as a weight for Russian twists, held her on my pelvis for bridges, held her while doing lunges, etc! You can also exercise with baby by going for a speedy walk with the stroller! While pushing the stroller you can incorporate walking lunges to add a little something extra!

I hope you have found these tips useful! You can do some very basic and simple things to get your health journey started! So no more using baby as an excuse, it’s time to get started!

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